By now you probably know what to do if you have COVID-19: Isolate, monitor for symptoms, and seek help if severe. What you eat during the positive period will also affect your health a lot.

Although research into how foods affect your recovery from the SARS-CoV-2 virus is still in its infancy, it is well known that a balanced, nutrient-rich diet Nutrition is key to maintaining a strong immune system. Here’s what you need to know about your meals to quickly recover from COVID-19.

Fruits and vegetables

Eating lots of fruits and vegetables is a great way to improve your health and immune system. Fruits and vegetables are packed with immune-supporting nutrients like vitamins A, C, D and zinc including:
  • Citrus fruit
  • Tomato
  • Berry
  • Kiwi
  • Carrot
  • Yam
  • Broccoli
  • Bell pepper
  • Mushroom

Not only do these foods provide important nutrients, but many of them also provide you with a dose of complex carbohydrates. This can keep your energy levels more stable throughout the day which is very beneficial for a tired body when dealing with COVID-19 fatigue.


The prebiotic fiber in whole grains provides “food” for healthy bacteria to thrive in the digestive system. A thriving microbiome is associated with a better functioning immune system. If the body is too tired, try oatmeal and barley. Both contain a type of fiber called beta-glucan, which is well known for its anti-inflammatory properties.

The protein

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.

Many protein sources also contain micronutrients like beef. Beef boosts immunity because it has the mineral zinc, which is involved in many metabolic activities in your body, including protein production and wound healing. Many plant-based options also provide good protein, such as beans, lentils, and tofu.


You may have heard that milk produces phlegm and should be avoided when you are sick. But experts recommend milk even if you have COVID-19. Yogurt is one of my top foods for boosting immunity because it contains live bacteria that act like probiotics. Yogurt and yogurt-based foods like smoothies and milkshakes often have a mild flavor and cooling texture, so they’re well tolerated when sick.


If you have a fever or diarrhea, you’re more likely to become dehydrated. It can worsen symptoms such as fatigue and headaches. Remember to keep a bottle of water on hand and drink it regularly during the positive days.

Eat and drink even if you lose your taste

Some cases of COVID-19 infection cause loss of taste and smell. At this time, it will be very easy for you to stop eating especially if you are not feeling well and this will make the disease worse. Try to eat even if you can’t smell or taste.

Foods to avoid

In general, processed and high-sugar foods such as fast food, fried foods, sweets or alcohol promote inflammation in the body, making it difficult for your system to fight disease. Stay away from these foods for the best recovery of the body.

According to the British Journal of Nutrition and

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