What Covid patients should eat and avoid while recuperating, according to health and nutrition experts

“Proteins are made up of amino acids that play a task in forging immunity. A protein-rich weight loss plan will profit immune cells, that are vital for regular immune operate,” provides Anshuman Bali, government chef, JW Marriott Mumbai Sahar.


“To strengthen your immune system, eat meals which might be excessive in vitamin C (inexperienced leafy greens, citrus fruits and berries), vitamin D (egg yolks, salmon and solar publicity for 15-20 minutes each day), and zinc (oysters, shellfish, purple meat and cheese). These three micronutrients play a major function in restoration,” remarks nutritionist Rihana Qureshi.

“Nutrition necessities for COVID-19 sufferers embrace omega 3 wealthy substances comparable to fish oil or flaxseed. Beetroot and beet greens are wealthy in nitrates, which have been proven to learn lung operate. Nitrates assist chill out blood vessels, scale back blood strain, and optimize oxygen uptake. Additionally, peppers are amongst the richest sources of vitamin c, a water-soluble nutrient that acts as a robust antioxidant in your physique,” says Maya Pereira Sawant, metabolic nutritionist and founder, Lean Kitchen By Maya.

“Overall, supplementation of vitamin C, vitamin D and zinc could be an efficient methodology of making certain Covid 19 sufferers keep optimum immune operate, which can even be helpful towards viral infections attributable to their immunomodulatory results,” provides Dr Anish Desai.


Calorie-dense meals comparable to rice, potatoes, bread, pasta, complete grains and cereals will assist regain your vitality ranges. “One widespread facet impact of Covid 19 is lack of urge for food. Consuming calorie-dense meals comparable to cheese, yogurt or cooking your meals in wholesome MCT oils like coconut oil might help right here. These meals will give you sufficient energy to maintain you going until your urge for food is again to regular,” says Qureshi.


Experts counsel consuming 2-3 litres of water each day. Drinking coconut water, milk, recent juice, kadha, turmeric milk, inexperienced tea and natural tea are additionally beneficial.

What do you have to keep away from?


“Foods and drinks to keep away from embrace alcohol and junk meals as they’ll alter intestine microbiome in simply 3-4 days and straight influence restoration by growing irritation,” remarks nutritionist Lovneet Batra.


“Processed and spicy meals ought to be averted because it causes acidity and might irritate your throat,” say diet specialists Aditi Singh and Karishma Jasra, co-founders, Rooting Back.

“One ought to keep away from meals which might be processed and which might be excessive in saturated fats. Also, keep away from having extreme salt or sugar,” provides Pereira Sawant.


“It is essential to restrict the consumption of carbohydrates and refined sugar, particularly if in case you have respiratory points. It can also be beneficial to not eat uncooked greens as it could actually result in different infections such diarrhoea or bloating,” says Puri.


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