Leena Watts
The COVID-19 pandemic has brought to light the importance of a healthy diet and lifestyle. While there is no specific food that can prevent COVID-19, eating nutritious meals and maintaining a balanced diet is crucial to boost the immune system and prepare our bodies to fight infections. This includes consuming plenty of fruits, green vegetables, whole grains, and water, while limiting the intake of processed and packaged foods. In addition, it is essential to stay hydrated by drinking enough water and incorporating immunity-boosting fluids such as lemon water, ginger tea, and fruit juices. Maintaining a healthy weight and indulging in desserts and sweets occasionally rather than constantly are also recommended.
Characteristics and values of a diet to follow during COVID-19
| Characteristics | Values |
|---|---|
| Number of meals | 4-6 meals a day |
| Food types | Fruits, whole grains, green vegetables, nuts, seeds, protein-rich foods, yogurt, eggs, meats, mushrooms, broccoli, tofu, soya, chicken, fish, ghee, virgin olive oil, dark chocolate, blueberries, turmeric, spinach, kale, chicken/vegetable broth soup |
| Fluids | At least 10 glasses of warm water daily, lemon water, kadha, cinnamon tea, ginger tea, orange juice, carrot juice |
| Avoid | Over-processed, packaged, or ready-to-eat foods, white sugar, constant consumption of desserts and sweets |
| Other | Plan meals ahead for at least 2 weeks, limit grocery trips, utilize meal and grocery delivery services |
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What You'll Learn
Consume 4-6 meals a day
Consuming 4-6 meals a day is a good strategy to ensure you are getting all the necessary nutrients to support your recovery from COVID-19. Eating little and often is a well-known strategy to improve your overall diet quality. Epidemiological studies suggest that eating more frequently can improve blood lipid levels and reduce the risk of heart disease.
When you are recovering from COVID-19, it is important to focus on nourishment and restoration, rather than dieting for weight loss. Eating a well-balanced, nutrient-rich diet is key. Try to include a variety of fruits and vegetables, whole grains, dairy, and healthy fats.
It is also important to ensure you are getting enough protein. Aim for 60-75g of protein per day, which can include foods like mushrooms, broccoli, tofu, soya, chicken, eggs, and fish. Protein supplements can also be useful if you are struggling to eat enough solid food.
If you are too tired or unwell to cook, it is a good idea to stock up on healthy, ready-to-eat, or easy-to-prepare foods. You can also ask friends and family for help with meal preparation and shopping if you are unable to leave the house.
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Eat fruits, veggies, nuts and seeds
Fruits, vegetables, nuts, and seeds are rich in nutrients that can help boost your immune system and lower your chances of COVID-19 infection. Here are some tips to incorporate more of these foods into your diet:
Firstly, aim to consume a variety of colourful vegetables. Spinach, broccoli, carrots, beans, beets, pumpkin, and gourd vegetables are excellent choices. These vegetables are packed with vitamins, antioxidants, dietary fibre, minerals, and folates. Remember to eat them fresh or lightly cooked to retain their vital nutrients.
Fruits are another essential component of a healthy diet. Opt for wholesome fruits such as oranges, papaya, grapefruit, and berries. These fruits are not only delicious but also provide your body with essential vitamins and antioxidants. Additionally, dry fruits like raisins and dates make for nutritious snacks and are rich in natural sugars, vitamins, and minerals.
Nuts and seeds should also be included in your diet. Almonds, walnuts, flax seeds, pumpkin seeds, and melon seeds are excellent sources of protein, healthy fats, zinc, and vitamin E. These nutrients are crucial for supporting your immune system and combating infections. For example, zinc is known for its immune-boosting properties, while healthy fats can reduce inflammation in the body.
To make it easier to incorporate these foods into your daily meals, try the following:
- Include a variety of nuts and seeds in your breakfast cereal or porridge, or sprinkle them over yoghurt for a crunchy topping.
- Snack on fresh fruits or a handful of nuts and seeds throughout the day.
- Add extra vegetables to your meals, such as spinach in pasta dishes or broccoli on the side.
- Make vegetable-based dishes like stir-fries or curries, where you can include a variety of vegetables, legumes, and nuts.
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Drink at least 10 glasses of water daily
Drinking at least 10 glasses of water a day is an easy rule to remember and can be a reasonable target for some people. However, it's important to note that water intake is an individualised number and can vary depending on factors such as health conditions, medications, activity level, ambient temperature, and diet.
During the COVID-19 pandemic, taking care of your health and boosting your immunity are crucial. Proper hydration is essential to keeping your body functioning optimally and flushing out toxins. While water is the best choice for hydration, other beverages and water-rich foods also contribute to your daily fluid intake. For example, you can include fruits, green vegetables, and salads in your diet, as suggested by health experts, to increase your fluid intake while also obtaining essential nutrients.
It is important to pay attention to your fluid intake, especially if you are experiencing COVID-19 symptoms such as fever or diarrhoea, as these can lead to dehydration. By drinking at least 10 glasses of water daily, you can help your body stay hydrated and support its natural defence mechanisms.
Additionally, during the COVID-19 pandemic, it is advisable to make gradual healthy changes to your diet. This includes consuming whole foods, such as a variety of colourful vegetables, and avoiding over-processed, packaged, or ready-to-eat foods. By combining proper hydration with a nutritious diet, you can improve your overall health and boost your immunity to fight against COVID-19 and other illnesses.
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Avoid over-processed, packaged or ready-to-eat foods
While fighting COVID-19, it is important to focus on a diet that can keep us healthy and boost our immunity. Nutritionists and fitness experts suggest making healthy changes to our diet to prepare our bodies to fight illnesses and infections.
One of the key recommendations is to avoid over-processed, packaged, or ready-to-eat foods. These types of foods have undergone significant alterations from their original state and often have minimal nutritional value. Over-processing can strip away essential nutrients, leaving behind empty calories that can lead to weight gain and increased health risks.
Ultra-processed foods (UPFs) are often high in sugar, salt, and fat, and they tend to contain numerous chemical additives and preservatives. While basic preparation and preservation techniques do not necessarily make a food unhealthy, the excessive processing and addition of "extras" in UPFs can increase the risk of developing health conditions. These can include obesity, diabetes, heart disease, and even mental health issues such as depression.
By avoiding over-processed foods, you can reduce your intake of these harmful additives and focus on consuming more whole foods that provide your body with the nutrients it needs to stay strong and healthy during COVID-19 recovery.
To make healthier choices, opt for whole grains, fruits, and vegetables, and natural sources of protein. Cooking at home can also help reduce your consumption of ultra-processed foods, as you have control over the ingredients used and can ensure your meals are nutritious and balanced.
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Consume immunity-boosting foods like turmeric, blueberries, chicken broth soup, dark chocolate and virgin olive oil
Consuming foods that boost your immunity is a great way to keep healthy during the pandemic. Here are some dietary choices that can help you do that:
Turmeric
Turmeric is a spice with anti-inflammatory properties. It has been used as an alternative therapeutic agent for the treatment of mild-to-moderate hospitalised COVID-19 patients. It is also known to have benefits for people with major depressive disorder.
Blueberries
Blueberries are a great snack and can be consumed without worry during COVID-19. They are packed with antioxidants and vitamins, which are essential for keeping your body healthy.
Chicken Broth Soup
Chicken broth soup is a comforting and nourishing meal. It is a great way to get your daily dose of protein, which is crucial for powering your immune system. Chicken soup is also easy to make and can be frozen for later.
Dark Chocolate
Dark chocolate has been found to contain compounds that help prevent the replication of SARS-CoV-2, the virus responsible for COVID-19. Look for chocolate with at least 70% cacao, as this is the source of the antioxidants and health benefits. Remember to eat chocolate in moderation, not more than 1.5 to 3.5 ounces per day.
Virgin Olive Oil
Extra virgin olive oil is known to have a positive impact on COVID-19 symptoms. It contains polyphenols, powerful antioxidants that help neutralise oxygen free radicals, preventing oxidative stress. It is a key component of the Mediterranean diet, which has been shown to have a positive effect on COVID-19 symptoms.
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Frequently asked questions
There is no specific diet to follow if you have COVID, but there are some general guidelines to help manage the virus and speed up recovery. It is recommended to eat a balanced diet with plenty of fruits, vegetables, nuts, seeds, whole grains, and water. You should also ensure you are getting enough calories and staying well-hydrated.
Some foods that can help boost your immune system and speed up your recovery include:
- Blueberries
- Chicken/vegetable broth soup
- Dark chocolate
- Virgin olive oil
- Turmeric
- Spinach, kale, and broccoli
Aim for at least 10 glasses of water per day to stay well-hydrated and flush out toxins.
Yes, it is best to avoid processed, packaged, and ready-to-eat foods as they have little nutritional value. You should also limit your intake of sweets and desserts as they can suppress your body's recovery rate.
It is important to plan your meals ahead of time to ensure you are getting a variety of nutrients. Aim to eat 4-6 meals per day and include a mix of fruits, vegetables, protein, and carbohydrates. You can also take dietary supplements to boost your nutrient intake.
