Best foods to eat if you have COVID-19

COVID-19 negatively impacts your nutrition.

Being sick increases the body’s need for nutrients but is often limited when you are sick.

Good news about long COVID in kids

Does what I eat impact my COVID recovery?

COVID-19 may affect your nutrition negatively because of loss of appetite or change in access to foods during quarantine. Your diet and nutrition can help support your immune health. Read more about it here.

Key nutrients that may be beneficial to someone recovering from COVID-19 and foods that include them will be listed below.

1. Vitamin D: This is a vitamin has some anti-inflammatory properties. It also has the potential to reduce complications associated with COVID-19. It also plays a protective role in the healing of damaged tissue, mainly the lungs. Some foods that are rich in vitamin D are:
   • Cod liver oil
   • Herring
   • Egg yolks
   • Sardine
   • Canned light tuna
   • Salmon
   • Fortified orange juice
2. Carotenoids and vitamin A: This also has anti-inflammatory properties and may be beneficial to help manage respiratory infections. Drug interactions are a possibility with vitamin A, so talk to your doctor first. Some ways to get vitamin A are through eating:
   • Beef liver
   • Chicken liver
   • King mackerel
   • Goat cheese
   • Cooked sweet potato
   • Raw carrots
   • Raw baby spinach
3. Zinc: Zinc may reduce the risk of heart disease but also supports overall immune health. Get Zinc by eating:
   • Ground beef
   • Dark chocolate (70-85% cacao)
   • Canned seafood oyster
   • Cashew nuts
   • Pumpkin seeds
   • Raw, sprouted lentils
4. Omega-3 fatty acids: This nutrient also benefits anti-inflammatory health. It is also known to benefit brain health. Here’s what to eat to get the benefits of Omega-3 fatty acids:
   • Chia seeds
   • Dry-roasted soybean
   • Canned sardines
   • Cod liver oil
   • King mackerel
   • Flaxseed
   • Walnuts
   • Salmon
5. Vitamin C: This is known to support immune health in all people. It also reduces the risk of pneumonia. Get in in your diet by eating:
   • Raw guava
   • Acerola (West Indian cherry)
   • Raw kiwi
   • Raw cauliflower
   • Canned tomatoes
   • Potatoes with the skin
   • Sweet red pepper
   • Raw papaya

COVID-19 negatively impacts nutritional status and immune function. Diet and nutrition can play a role in a quicker recovery.

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