What to Eat When You Have COVID-19

 

There is no proof that eating certain foods will make your COVID-19 symptoms go away faster. Dietitian Toby Amidor, author of The Family Immunity Cookbook, said. "There is no scientific evidence to make the association between eating for a healthy immune system to help lessen the duration of COVID-19." 

But some foods (and, more specifically, the nutrients they contain) appear to help the body mount a more successful response to invaders. A balanced, nutrient-dense diet is the key to maintaining a robust immune system:

Fruits and Vegetables

Eating plenty of fruits and vegetables is a great way to build up general health and immune health. Fruits and veggies high in immune-supporting micronutrients like vitamins A, C, D and zinc include: 

• Citrus fruits
• Tomatoes
• Berries
• Kiwi
• Carrots
• Sweet potatoes
• Broccoli
• Bell peppers
• Mushrooms

Not only do these foods supply key micronutrients, many of them give you a boost of complex carbohydrates. These can keep your energy levels steadier throughout the day, which might be beneficial when dealing with COVID-19 fatigue. 

Regarding the micronutrients, vitamin D specifically is a key component of immune health. A 2017 review found that it protects against acute respiratory tract infections. Other micronutrients—like vitamin C, vitamin B6 and vitamin E, among others—have also been associated with better immune health. 

Whole Grains

The prebiotic fiber in whole grains provides "food" for healthy bacteria to flourish in the digestive system. A thriving microbiome is associated with a better-functioning immune system—most likely because beneficial bacteria in the digestive tract reduce inflammation. 

If COVID-19 has you down for the count, try oatmeal and barley. Both contain a fiber called beta-glucan, which is well known for its anti-inflammatory properties. Other nutritious, high-fiber grains include quinoa, whole wheat pasta, whole wheat bread and brown rice.  

Proteins

Of the three macronutrients—protein, fat, and carbs—protein is known for its ability to build muscle and repair tissues. It also serves as the backbone of all your cells, including immune cells. Getting too little of it impairs immune function and puts you at greater risk of infectious disease, according to research published in the British Journal of Nutrition. 

Many protein sources also contain micronutrients.

Plenty of plant-based options also offer protein, including beans, lentils, and tofu (all of which are good sources of fiber, which has been linked to stronger immunity). 

Dairy

Amidor said, "Yogurt is one of my top foods to boost immunity because it contains live, active cultures that act as probiotics." 

She added that some probiotic strains have been linked to boosted immunity and healthy digestive systems. 

Since yogurt and yogurt-based foods like smoothies and shakes typically have mild flavor and a cooling texture, you are likely to tolerate them well while ill. 

But if yogurt is not your go-to, milk can help support a healthy immune system as well. "One cup of milk provides 13 essential nutrients, including vitamins A and D, protein, selenium, and zinc, all of which are important to normal immune function," Amidor said.

Fermented foods 

Fermented foods may play a role in immune health, too. According to a 2021 study published in the journal Cell, consumption of fermented foods led to more microbiome diversity—which can impact immune response. 

Foods to Avoid

In general, processed and high-sugar foods like fast food, fried food, soda, and sweets promote inflammation in the body, making it harder for your system to fight off sickness. To feel your best, steer clear of foods in these categories. 

You will also want to watch your alcohol intake as your body works to recover from COVID-19. "Consuming too much alcohol can compromise your immune system, making it harder for it to defend your body against foreign invaders," Amidor said. "In addition, alcohol can trigger inflammation in the gut and have a negative impact on the good bacteria living in there that keep your immune system healthy."

Some COVID-19 infections cause the loss of taste and smell. When lack of smell and taste make food unappealing, dietitian Ana Reisdorf recommended eating whatever you can. Finding what works for you may simply take some trial and error.

No specific food or perfect menu plan is guaranteed to get you back to your usual, virus-free self—and, depending on your symptoms, eating much at all may be a tall order. But if you feel up to eating normally, a healthy, whole foods diet might keep your energy levels up and build a healthy immune system for the next time you encounter a virus.