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)


Top 10 vitamin A rich foods

• Beef liver

• Sweet potato

• Spinach

• Carrots

• Ricotta cheese

• Cantaloupe

• Red peppers


• Eggs

• Black-eyed peas

Vitamin C

Top 10 vitamin C rich foods

• Red pepper

• Orange

• Kiwi


• 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


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

• Orange juice (fortified and 100% juice)

• Salmon

• Sardines

• Cod Liver oil


Top 10 vitamin E rich foods

• Sunflower seeds

• Almonds

• Hazelnuts

Peanut butter

• Peanuts

• Spinach

• Wheat germ

• Sunflower oil

• Safflower oil

• Tomato


Top 10 food sources of zinc

• Beef chuck roast

• Beef patty

• Pork chop

• Beans

• Chicken

• Pumpkin seeds

• Yogurt


• Lentils

• Cashews


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


• 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


• 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)


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


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


Khada-1 cup


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


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


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. 


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

Why you should start taking Zinc today – how taking a Zinc Supplement helps your body

Any benefits of oral zinc supplements or increased dietary intake will depend on the zinc status of the individual.

What is zinc?

  • Zinc is an essential dietary mineral that has numerous roles in the body, most notably as a catalytic and structural element in hundreds of metalloproteins.
  • It plays a role in antioxidant enzymes, brain function, and the immune system, among many other biological roles.
  • Zinc is most commonly taken to reduce the frequency of illness and to support optimal levels of testosterone.

Why do we need zinc?

Zinc lozenges, in high doses, seem to reduce the duration of common colds, though it’s unclear if they reduce the risk of getting colds in the first place or the severity of symptoms. Their effects are largely limited to the throat and nasal symptoms, and high doses tend to come with some mild but notable side-effects like nausea and a metallic taste in the mouth.

Other areas of note are depression and acne, which can frequently benefit from increased zinc intake if levels are low.

Zinc is lost through sweat, making supplementation very important for athletes that don’t get a lot of zinc through food. Insulin resistance can also decrease zinc levels.


Read this zinc guide for all you need to know about the various health benefits of zinc. We’ve also included our top and trusted zinc supplement, like this Fast&up zinc immunity essential supplement from FAST&UP, with a customised DISCOUNT CODE.

Health Benefits of Zinc :

1)Zinc fights inflammation

Inflammation is a natural response by the body to fighting infection, but when it persists it can lead to chronic conditions such as heart disease, rheumatoid arthritis, depression and Alzheimer’s Disease.

The good news is zinc has anti-inflammatory activity. The human body requires zinc to activate T lymphocytes (T cells). The T cells help the body to control and regulate immune responses and to attack affected cells. If you are prone to Zinc deficiency it can severely hamper your immune system functions.

Handpicked content: The ultimate guide to fight inflammation

2) Zinc helps in treating Acne

Acne is caused by obstruction of oil-producing glands, inflammation and bacteria. However, zinc is known for its ability to treat acne by reducing inflammation and suppressing oily gland activity.

Related content: Top superfoods for glowing skin

3) Zinc impacts learning and memory process

Zinc plays a dominant role in neurological health and brain cell regeneration, which may help explain why a zinc deficiency is linked to Alzheimer’s Disease. Hence improving a person’s learning and memorising process.

“If you’re older and you’re trying to keep your memory and keep your brain healthy, you want to be able to develop new and healthy brain cells”. 

4) Zinc can reduce the length and severity of common colds

Zinc is very helpful for cold. It helps to reduce the duration of a cold if a person is suffering. And also helps in reducing the severity and duration of the cold.

If you take zinc soon after the onset of cold symptoms, you can significantly reduce the duration and the severity of the symptoms. In 2015, an Australian trial also found that high-dose zinc lozenges (80mg a day) cut the duration of nasal discharge by 34%, nasal congestion by 37%, scratchy throat by 33%, and cough by 46%.

Also, check out the 9 Trusted Foods To Eat That Fight the Common Cold

5) Zinc in wound healing

Zinc plays a vital role in maintaining skin structure and integrity. People who undergo chronic wounds and ulcers are often observed to have low zinc level in the body. While a zinc deficiency can slow wound healing, supplementing with zinc can help in accelerating recovery in people with wounds.

6) Zinc prevents age-related macular degeneration (AMD)

A major eyesight issue in the later stage of the human being is often believed to be caused by oxidative stress. According to some studies, zinc supplementation can slow the progression of the disease, possibly by preventing oxidative damage to the retina.

Zinc may help prevent vision loss that is associated with the eye disease AMD as well as slow down the progression of existing AMD.

7) Hair Loss

According to reports, zinc is a highly helpful nutrient to prevent hair loss. Zinc’s antimicrobial, anti-inflammatory, and antioxidant effects on the scalp are potentially involved to increase the hair density

8)Zinc is good for fertility

Zinc has long been associated with a positive impact on male fertility. One study of 200 men published in the journal Fertility and Sterility in 2002 confirmed that normal sperm count increased after taking combined zinc sulfate and folic acid, in both fertile and sub-fertile men.

What are zinc’s side effects and drawbacks?

• Large doses of zinc can produce nausea and other forms of gastrointestinal upset, particularly when taken on an empty stomach.

• Large doses of zinc can also cause a copper deficiency and lead to overdose.

• Many supplements use far more than the RDA, and a combination of supplements, fortified foods, and high zinc foods may lead to exceeding the tolerable upper intake level for adults, which is 40 mg per day.

• High dose zinc lozenges can lead to nausea and a metallic taste in the mouth, and should only be taken for a short time, if at all.

What problems does a zinc deficiency cause?

• Zinc deficiency in childhood can impair growth.

• In adults, zinc deficiency can result in hypogonadism in men, as well as mental lethargy, depression and skin abnormalities.

• Low levels of zinc due to diabetes can further worsen insulin resistance.

• It is estimated that inadequate zinc global insufficiency rates are over 50%.

Zinc supplements: what to know

There are numerous types of zinc supplements, including zinc gluconate, picolinate, acetate, and citrate, and various forms, such as lozenges, capsules, and drops.

Finding a healthy zinc balance  

Supplementing with the forms that are better absorbed could help improve zinc status, especially in those with increased risk of insufficiency.

Zinc supplement


Formulated with 12 mg Elemental Zinc sulphate and 20 mg Standardized Tulsi Extract, Fast&Up Zinc supplement helps strengthen and safeguard daily immunity by providing a strong defence against the harmful pathogens around us.


Our body cannot make zinc on its own and needs to be obtained from diet or supplements. With 12 mg elemental Zinc, Fast&Up Zinc supplement helps fulfil 100% of daily requirements and RDA of Zinc for both men and women. 


Tulsi has also been traditionally known to boost defences against infective threats by enhancing immune responses. Modern research has revealed that Tulsi has an anti-bacterial, anti-viral and anti-fungal activity that includes activity against many pathogens responsible for human infections. Zinc with added Standardized Tulsi Extract helps strengthen the immune system. 


Uniquely formulated with strong antiviral agents – Zinc and Tulsi, accompanied with Effervescent Technology, Fast&Up Zinc supplement offers superior benefits with faster absorption and bioavailability compared to normal Zinc tablets or capsules which might offer delayed and poor absorption and bioavailability.

• Zinc with Standardized Tulsi Extract for daily immunity and general well-being

• Provides with 100% RDA of Zinc to help fulfil daily requirements

• Supports antiviral activity for a strong defence against harmful pathogens

• 0g Sugar, Safe for Daily Use, Tasty Lime & Lemon Flavour

Fast&Up Zinc helps to fulfil daily requirements of Zinc by providing 100% RDA of Zinc, i.e. 12 mg Zinc and with no sugar.


Just Drop 1 effervescent tablet in 250 ml of water, allow it to Dissolve completely and Drink daily after any meal. Just Drop, Fizz and Drink. It can also be mixed with other Fast&Up products.



Link :

5 Power-packed Immune-Boosting Juices

If you’ve got a healthy immune system, look after it and it will look after you.

Why Strengthen Your Immune System

With the recent coronavirus (COVID-19) outbreak, many people are concerned about staying healthy and maintaining a healthy immune system. Doing so can benefit your body and boost your defences against viruses, bacteria, and other pathogens.

Here are 12 Low Carb Foods That Will Instantly Boost Your Immunity


The immune system shields a body against diseases, viruses and infections. When working properly, the immune system identifies and attacks viruses, bacteria and parasites while separating them from the body’s own defence tissue. This means if you want to remain hale and hearty, your immune system should be working properly. So your immune system needs a solid dosage of vitamins and minerals to keep its vitality up and going.

Food is the standout amongst the most effective instruments we need to help avert sickness and maintain our immune system to the finest.

Do you know?

More than 70% of your immune system is in your gut and forms a foundation of your health.

Check out the gut-brain connection

Try these immune-boosting food juice and discover the benefits for your mind-body health.

1.Beet Juice

Beets are known for their health-promoting benefits and impressive nutrient profile, beets are a healing food recognized in both Ayurveda and Traditional Chinese Medicine. Not only are beets full of health-promoting antioxidants and trace minerals, but they are also loaded with dietary nitrates —naturally occurring inorganic compounds—that convert to nitric oxide in the body.


Nitric oxide is used in the body as part of a toxin defence system, protecting you from infectious organisms. It is also an important component of many immune and inflammatory cell types.

2.Carrot Juice 

Carrots are a source of beta-carotene, which converts to vitamin A in the body, which strengthens the body and protects against the free radical damage that can lead to illness. Vitamin A plays a role in regulating the immune system and helping the body fight infections by keeping T-cells in circulation.

Carrots are also chock full of many important vitamins such as vitamin A, C and E, carotenoids and polyphenols that offer a variety of health benefits, including strengthening the immune system.


Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.

Watermelon juice

Not only it helps your immune system but also releases the muscle soreness. Muscle soreness is a typical side effect of cold virus, particularly in grown-ups. The overwhelming water substance of this natural product may likewise make it one of the simple juicing recipes.

4.Orange Juice 

Orange juice, as well as other citrus fruits, are good sources of vitamin C. Vitamin C is an antioxidant that protects cells from substances that damage the body. Vitamin C also promotes white blood cell and antibody production, which helps defend against foreign invaders.

Many people reach for orange juice when trying to fight off the common cold. Vitamin C has been studied extensively and may help decrease the duration and intensity of the common cold.

5.Spinach Juice

Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.

Keep your immune system strong

Juice remedy

Making juices, smoothies, and nutritional drinks are one of the tastier ways to stay healthy. No matter which one you like, you can always add other superfoods such as Chia seeds for more health benefits.

The Right Way to Use Chia Seeds

By Priyanshi Bhatnagar