Foods to eat when you have COVID

food to eat when you have covid

We’ve started receiving many inquiries about diet and the new coronavirus at eating well. What is secure? What is lacking? What ought to be done regarding grocery storage? One question that individuals may have when they hunker down is, “What food do you eat when you have COVID-19?”

While over-the-counter pain medicines like Tylenol may temporarily reduce some of your symptoms, it’s also critical to provide your body with the nutritional meals required to help you recover completely.

Everything You Need to Know About COVID-19 and Diet

What we know about this virus suggests that symptoms vary widely between individuals. According to the CDC, the most common symptoms are temperature or shivers, coughing, and shortness of breath. Some people may have muscle soreness, weariness, headaches, sore throat, and gastrointestinal issues such as diarrhea. 

No evidence consuming certain foods can help your COVID-19 symptoms disappear faster, according to nutritionist Toby Amidor, RD, CDN, writer of A Family Immunity Cookbook. However, certain foods (more precisely, the vitamins they contain) seem to aid the body’s response to intruders.

Fermented foods may also help with immunological health. According to a 2021 study in the magazine Cell, eating fermented foods increases microbiome diversity, influencing immune response.

Your diet will be unique to you.

Depending on the extent of the symptoms, your food decisions, and whether someone is present to help you in the kitchen, your diet may differ from that of a person with COVID-19. If you’re not feeling well, stay at home, phone your doctor, and inquire about having meals or supplies brought with no touch.

If you or somebody in your household has COVID-19, here are some items you can add to your grocery list.

Vegetables and fruits:

Consuming plenty of vegetables and fruits is an excellent method to improve overall health and immunological function. Among the fruits and vegetables strong in immune-boosting micro-nutrients, including vitamin A, C, D, and zinc, are:

  • Fruits of citrus
  • Tomatoes
  • berries
  • Kiwi 
  • Sweet potatoes
  • Broccoli
  • Mushrooms
foods to eat when you have covid
Immune boosting vegetables

These foods not only provide important vitamins, but several of them also include complex carbs. These can help you maintain a consistent energy level during the day, which may be useful while coping with COVID-19 tiredness.

Hydration is super important.

foods to eat when you have covid
Pomegranate Juice

When you get sick, particularly if you suffer from a fever that causes you to sweat out liquid or if you suffer from diarrhea, you should drink plenty of water. Drink lots of good fluids—for example:

  • Water
  • Honey-sweetened tea
  • Juice
  • Electrolyte beverages

Tea and honey are soothing, and the honey may assist in relieving a cough. You usually don’t require electrolytes drinks, but they may be beneficial if you have difficulty eating or experiencing diarrhea or vomiting. That category includes coconut, maple water, sports drinks, and Pedialyte. Because it is pleasant, the juice could also help you acquire certain nutrients and makes it simpler to hydrate.

When you’re not feeling good, it’s critical to keep hydrated and get as much rest as possible.

Eat protein when you feel well enough.

Protein boosts healing capacity since it is the foundation of any cells, including immune cells. Protein-rich foods include lean chicken and turkey. They’re also high in iron, a mineral that helps the immune system. Consider chicken noodle soup containing ginger and vegetable pieces—you’ll drink more fluids and obtain immune-boosting nutrients.

Is there something you can do ahead of time to prepare?

You might want to keep some snacks and over-the-counter medication if you get sick. Soup and casseroles both freeze well. Buy shelf-stable or freezer-safe items like crackers, bread, and frozen fruit. It’s difficult to forecast what you’ll want because this sickness affects everyone differently.

The best way to prevent getting sick is to keep up with CDC and local public health agency recommendations, such as limiting close contact with people outside your home, wearing a mask when you are out, hand washing frequently, and cleaning and sanitizing surfaces around your home.


No single dish or perfect menu plan can get you back to your normal, virus-free self—and, according to your symptoms, eating anything at all may be difficult. However, if you can eat regularly, eat enough vegetables and fruits, and avoid things impairing your immune system. A nutritious, whole-food diet may help you maintain your energy levels and create a strong immune response for the next time you come into contact with a virus.

Also Read: COVID-19 Vaccine: Is It Safe To Get Mammogram Tested After COVID-19 Vaccination