Best Foods to Eat With COVID

One of the hallmark symptoms of COVID-19 is its negative effect on your senses.

People with COVID-19 frequently experience a loss of taste or smell and a diminished appetite. Unfortunately, maintaining a healthy diet is imperative to ensuring your immune system can effectively respond to the virus.

This article will explain what to eat with COVID-19 and strategies for eating when you have no appetite.

Foods to Eat With COVID

Eating nutritious foods is one way to ensure an optimal immune response. When a virus like COVID-19 invades your body, the nutrients you consume support your immune cells as they fight the invading pathogen. They also help you avoid chronic inflammation levels as you recover from the illness.

The following foods can help your body as it fights and recuperates from COVID:

Oranges

Fresh oranges or a glass of orange juice can provide you with your daily dose of vitamin C. This nutrient assists your body’s immune system and protects against harmful free radicals.

Ideas for incorporating oranges into your diet:

• A medium orange contains 75% of your recommended daily intake of vitamin C
• A 3/4 cup serving of orange juice has over 100% of your daily vitamin C

Red Peppers

Red peppers are another unlikely source of vitamin C. This vegetable, which makes a delicious snack between meals, is another excellent way to increase your intake of this protective vitamin.

A 1/2 cup of raw red peppers contains over 100% of your daily recommended vitamin C.      

Nuts

Nuts, like peanuts, cashews, or almonds, are an essential source of protein. This compound helps your body rebuild muscle that may be lost when you are more inactive with COVID-19.

Consider these types of nuts:

• 1/2 cup serving of cashews has 10 grams (g) of protein (about 20% of your daily value)
• 1/2 cup serving of almonds contains 14 g of protein (about 28% of your daily value)
• 1/2 cup serving of peanuts has 17 g of protein (roughly 34% of your daily value)

Seafood

Seafood—like crab or lobster—can provide your body with much-needed zinc. This mineral helps your body’s immune system function, and being deficient can leave you more susceptible to infection.

Consider these types of seafood:

• A 3-ounce (oz) serving of crab contains about 50% of the daily recommended amount of zinc
• A 3-oz serving of lobster has about 30% of the zinc you need daily.

Spinach

Incorporating spinach into your smoothies or salads is another way to increase your vitamin C intake. In addition, spinach is a great plant-based source of protein.

A 1/2 cup of spinach equals about 10% of your recommended daily value of vitamin C.

Whole Grains

Whole-grain bread, rice, or pasta can provide a healthy energy source packed with valuable nutrients like vitamin B, zinc, and fiber. These substances promote digestive health and may lead to lower levels of inflammation in the body.

Low-Fat Dairy

Low-fat milk, cheese, or yogurt can provide another valuable source of muscle-building protein when you are ill. In addition, some types of milk have been fortified with vitamin D, which helps preserve muscle mass and support your immune system.

Low-fat dairy options include:

• An 8-oz cup of milk has 8 g of protein
• A 5-oz serving of Greek yogurt contains between 12 and 18 g of protein
• A 1-oz piece of cheese has 7 g of protein

Lemon Juice

Consuming small amounts of lemon juice or other tart foods can increase the production of saliva in your mouth. When this occurs, moisture spreads throughout your oral cavity and carries the flavors of the foods you eat to all of your taste buds. This moistening effect can be particularly helpful when your sense of taste is diminished.

Lean Meats

Lean cuts of turkey, chicken, pork, or beef can provide your body with protein and several other nutrients. Chicken and beef also contain Omega-3 fatty acids, which help rid your body of excess inflammation.

Lean meats to try include:

• A 3-oz pork loin provides about 25% of your daily zinc
• A 3-oz beef patty has almost half your daily recommended zinc

Tart Cherry Juice

Tart (Montmorency) cherry juice may help reduce levels of inflammation in the body. Two cups of this tangy juice each day has been shown to decrease inflammatory markers, which can be elevated during COVID. In addition, regular consumption of this beverage may also help you sleep better.

Chia Seeds

Chia seeds have some of the highest concentrations of inflammation-fighting omega-3 fatty acids of any food. These tiny seeds can be blended into smoothies or stirred into salad dressings.

One ounce of chia seeds contains over five times the recommended daily value of these omega-3 fatty acids.

Caffeine

While caffeine is known to reduce fatigue, there is also some evidence that it may combat COVID-19. Initial studies have shown that this ingredient may reduce inflammation and help assist with your immune system’s response to the virus. While these findings are still very preliminary, it appears coffee is ok to drink while infected.       

Eating When You Have No Appetite With COVID

Feeling under the weather can make it challenging to eat regular meals while you have COVID. Here are some tips to get the nutrients you need without an appetite:

• Stay active: Try getting up and moving for at least 30 minutes daily. While it’s not easy with COVID-19, light exercise (like walking) will stimulate your appetite and make you crave food. 
• Dress your food up: The old saying is true: you eat with your eyes! The more visually appealing your meal is, the more you’ll want to eat it. Start with small portions of foods that look enticing, and try dressing them up with garnishes or sides to stimulate your appetite.
• Listen to your gut: When your appetite diminishes, stepping outside your normal food routines is okay. Instead of obsessing about getting back to the foods you’d typically eat, try to choose options that sound appealing at the moment.

How to Eat Without Taste or Smell From COVID

Even if you have an appetite, eating can be challenging if COVID-19 has altered your taste and smell. Try these ideas if your senses are diminished:

• Incorporate strong flavors: Flavor-rich ingredients like mint, ginger, vinegar, garlic, or onion may still be detectable if your sense of taste and smell is dulled. Incorporating these foods can add a blast of flavor to meals that otherwise taste bland.
• Vary the texture: If your sense of taste is diminished, the “feel” of the ingredients in your mouth becomes more important. Combining foods with different textures (like crunchy celery with smooth peanut butter and chewy raisins) can make meals seem more appealing.
• Alter the temperature: Many people with COVID-related sensory changes note that cold foods taste better than meals that have been heated up. Try experimenting with a cool protein shake, frozen fruit, or refrigerated yogurt if you’re having trouble tasting or smelling.
• Marinate your meat: One common complaint from people with COVID-19 is that meat leaves them with a metallic aftertaste. Utilizing wine, tangy sauces, or acidic dressings as a marinade before you cook your meat can counteract this effect. Substituting plastic utensils for your metal ones may also reduce the metallic flavor.

What Not to Eat With COVID

Maintaining a well-balanced diet filled with the foods detailed above is the best plan as you cope with COVID. While there are no “wrong” foods, certain items should be eaten sparingly as you recover from the virus. These include:

• Foods that are high in saturated fat
• Sugary drinks
• Sodium-rich foods
• Highly processed or fried foods
• Alcohol

How to Get Nutritious COVID Foods When Quarantining

Fortunately, it’s never been easier to obtain healthy and nutritious foods when you’re stuck in quarantine. While many people rely on family or friends to deliver their groceries, many national chains offer contactless pickup options for those without this option. Online grocery
delivery services can also be used to bring fresh food to your doorstep.

Finally, restaurant delivery apps are a nice option for people who don’t feel like cooking while they’re under the weather.

A Word From Verywell

If COVID alters your sense of taste and smell, try adding strong flavors and eating the food cold. This may help wake up the tastebuds.

— GEETIKA GUPTA, MD, MEDICAL EXPERT BOARD

Summary

Maintaining a well-balanced, nutritious diet can help your body recover from COVID. While eating can be challenging if you lose your sense of taste and smell or have no appetite, several helpful strategies exist. Staying active and eating foods with strong flavors or unique textures can be helpful. In addition, avoiding the urge to “stress eat” unhealthy food can enhance your body’s immune response and accelerate your return to feeling normal.