Covid Diet: Add these foods to your diet for a speedy recovery from COVID-19

Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body.

Nutrition is crucial for the delivery of energy sources, known as macronutrients, and for the support of essential bodily processes provided in part by micronutrients.

Both macro and micronutrients are key drivers for a healthy immune response, particularly for higher-risk populations.

Start with meeting 50% of the nutritional requirement of the patient and proceed to 70% by the 3rd day, gradually increasing to 100% by the end of the week.

Immune support shopping list

(arranged with concentration, affordability, and availability in mind)

VitaminA

Top 10 vitamin A rich foods

• Beef liver

• Sweet potato

• Spinach

• Carrots

• Ricotta cheese

• Cantaloupe

• Red peppers

Mango

• Eggs

• Black-eyed peas

Vitamin C

Top 10 vitamin C rich foods

• Red pepper

• Orange

• Kiwi

Broccoli

• Strawberries

• Brussels sprouts

• Grapefruit

• Cantaloupe

• Cabbage

• Cauliflower

Vitamin D

Top 10 vitamin D rich foods

• Tuna fish

• Mushrooms (exposed to UV light)

Milk (including Vitamin D fortified non-dairy milk options)

• Eggs

Yogurt

• Ready-to-eat cereals (whole grain cereals)

• Orange juice (fortified and 100% juice)

• Salmon

• Sardines

• Cod Liver oil

Zinc

Top 10 vitamin E rich foods

• Sunflower seeds

• Almonds

• Hazelnuts

Peanut butter

• Peanuts

• Spinach

• Wheat germ

• Sunflower oil

• Safflower oil

• Tomato

Beans

Top 10 food sources of zinc

• Beef chuck roast

• Beef patty

• Pork chop

• Beans

• Chicken

• Pumpkin seeds

• Yogurt

Chickpeas

• Lentils

• Cashews

Tea

Standard “feel-better” foods for when you feel unwell

Banana

• Applesauce, unsweetened

• Whole wheat toast

• Brown rice

• Whole fruit popsicles

• Peppermint, ginger, or herbal tea

• Bone broth

• Yogurt (Greek is higher in protein)

Ginger chews

• Oatmeal or Cream of Wheat

Honey

• Yogurt (Greek is highest in protein)

Smoothie -That May Boost your Life Expectancy

COVID-19 Sample Diet Plan

Diet plan

Early Morning

6-7 soaked almonds, 2-3 walnuts, and 5-6 raisins + ginger, coriander seeds and tulsi concoction

Have raw garlic (can bite it and then gulp it down with water)

Breakfast

North Indian: Dhalia Khichadi-1 cup/ Dhokla- 4 pieces/ Veg Poha / Chila/ Veg upma/ Namkeen veg seviya/ Golden milk with Haldi and ginger powder

Or

South Indian : Idly-4/Ragi Dosa/Pongal- 1 cup / Moong dal sprouts boiled-1/2 Sambar/Veg Poha / Chila/ Veg upma/ 2 ragi idli + 2 egg whites

Mid-morning

Khada-1 cup

Mid-afternoon

Beetroot, spinach, and amla juice/ Mixed fruit bowl (orange, papaya, apple and guava)/ coconut water

Lunch

Brown rice (hand pound rice )/Amaranth/ragi or multi-grain flour Chapati -2 cups sambar or moong dal or cowpea curry-1 cup/ Spinach or green sabzi-1 cup/Carrot/Potato/pumpkin/cauliflower-dry sabji/buttermilk /Curd-1 cup

Evening

Boiled legumes-1 cup/Sweet potatoes boiled-1 cup/Dry fruits trail mix with Ginger tea/ veg or chicken or immunity soup/ sprouts chaat

Early dinner

Pumpkin soup or chicken soup or mix vegetable soup or dal soup or fruit of choice. 

Dinner

Moong dal khichdi and vegetables/ millet chicken vegetable bowl/meethi roti with paneer bhurji and mix vegetable/ Dhalia khichdi or broken wheat Pongal-1 cup/wheat dosa-2/idiyappam-3 with dal or channa curry-1 cup vegetable dry-1 cup

If the patient is getting diarrhoea/ nausea give Veg Khichdi, ginger tea ( ginger, tulsi/ lemongrass, cinnamon, clove or cardamom)

Any diet is ineffective without proper sleep and exercise, so get enough rest and start with a light or moderate amount of physical activity to get back into your normal routine.

One can modify this diet plan according to their requirements. If you are suffering from any other medical condition and have been asked to avoid any of these foods, make sure you consult your doctor/ health practitioner before following the diet plan. 

Let us know if you find this diet plan helpful and don’t forget to share it with others.

Also read: 9 Foods and Drinks to Avoid If You Have High Blood Pressure