When recovering from an illness like COVID-19, proper nutrition supports the body’s immune response and overall recovery. The body requires increased energy and specific micronutrients to fight the infection and repair tissue. Maintaining strength and aiding recovery involves consuming nourishing foods and fluids, especially when appetite is diminished. This dietary guidance provides practical advice for keeping the body fueled and addressing common symptoms.
Prioritizing Fluid and Electrolyte Intake
Hydration is important during illness, as fever, sweating, or gastrointestinal issues like diarrhea can lead to rapid fluid loss. Dehydration can thicken respiratory secretions and impair the body’s ability to regulate temperature. A good indicator of adequate hydration is passing light yellow urine every three to four hours.
Fluids should be consumed frequently in small sips, especially if a person is unable to drink a large amount at once. Plain water is necessary, but clear broths, such as chicken or vegetable broth, also provide minerals and calories. Warm liquids like broth or herbal tea can offer a soothing effect for the throat.
In cases of fever or gastrointestinal symptoms, the body loses essential electrolytes like sodium and potassium. Replenishing these is necessary to maintain fluid balance and support muscle and nerve function. Electrolyte solutions, such as sports drinks or oral rehydration solutions, are useful because they contain a balance of water, electrolytes, and glucose, which aids in water retention.
Easy-to-Digest Nutrient Sources
A diminished appetite and fatigue are common with COVID-19, making it challenging to consume large meals. Focus should be placed on foods that are calorie-dense and easy for the digestive system to process, allowing the body to dedicate energy to recovery. Foods that are bland and low in fiber, such as white rice, plain toast, and applesauce, are often well-tolerated when the digestive tract is sensitive.
Protein is necessary for healing and for producing the antibodies required to fight infection. Easily digestible sources of high-quality protein include scrambled or poached eggs, plain yogurt, and skinless, baked chicken or fish. These foods help maintain muscle mass, which is often broken down for energy during severe illness.
Micronutrients also support the immune system’s function. Vitamin C, found in citrus fruits and berries, acts as an antioxidant. Zinc, present in lean meats and dairy, is involved in antiviral defense and immune cell development. Vitamin D, found in fortified dairy products, is also important for innate immunity.
Soft, cooked vegetables and fruits like bananas and avocados are excellent nutrient sources that require less effort to eat and digest. Smoothies made with yogurt, soft fruits, and a source of protein powder can be an efficient way to consume calories and immune-supporting vitamins and minerals when chewing or swallowing is difficult.
Using Food to Manage Specific Symptoms
Certain symptoms of the illness can be managed by adjusting the temperature, texture, and flavor of food. For a sore throat, smooth, cold items such as popsicles, frozen yogurt, or ice cream can provide temporary relief by numbing the area. Conversely, warm liquids like tea with honey can also be soothing and may help to calm a cough.
If nausea or vomiting is a concern, bland foods are best to avoid irritating the stomach. The BRAT diet components—bananas, white rice, applesauce, and toast—are often recommended due to their mild nature and binding properties. Consuming ginger, such as in ginger tea, has been shown to be effective for reducing feelings of nausea.
Loss of taste and smell can make eating unappealing, but it is necessary to continue eating to fuel recovery. To stimulate the senses, focus on strong flavors like herbs, spices, and citrus, or experiment with varied textures like crunchy crackers or soft avocado. Some individuals find that foods with distinct temperatures are more enjoyable when their ability to perceive flavor is limited.