What Covid patients should eat and avoid while recuperating, according to health and nutrition experts

Simple things to keep in mind if you are recovering or are a caregiver to someone who is recovering from Covid 19

While recuperating from Covid 19, along with taking doctor-prescribed medication, it’s important to consume nutritious food as well. For this reason, we reached out to some of India’s leading nutritionists and health experts to learn about what to include in your diet and what to avoid if you’re recovering from Coronavirus. Here’s what they had to say.

“Good nutrition is critical for health, especially at a time when your immune system has taken a beating and is in a weaker state than before. What you eat and drink will play a huge role in boosting your immune system and that, in turn, will determine how quickly you’re able to get back on your feet,” says Prashant Sawant, founder, Body Sculptor.

What should you eat?

1. PROTEIN-RICH FOODS

Experts suggest adding whole grains, chicken, eggs, fish, lentils, legumes, dairy products, soy products, nuts and seeds in your diet.

“Covid 19 negatively impacts our immune system and weakens the body. To overcome this, balanced nutrition consisting of macro and micro nutrients is a key for proper recovery. Protein, in particular, helps to overcome weakness while repairing any damage that has been done to the muscles and tissues during illness,” says Aman Puri, founder, Steadfast Nutrition.

“Proteins are made up of amino acids that play a role in forging immunity. A protein-rich diet will benefit immune cells, which are necessary for normal immune function,” adds Anshuman Bali, executive chef, JW Marriott Mumbai Sahar.

2. VITAMINS & MINERALS

“To strengthen your immune system, consume foods that are high in vitamin C (green leafy vegetables, citrus fruits and berries), vitamin D (egg yolks, salmon and sun exposure for 15-20 minutes daily), and zinc (oysters, shellfish, red meat and cheese). These three micronutrients play a significant role in recovery,” remarks nutritionist Rihana Qureshi.

“Nutrition requirements for COVID-19 patients include omega 3 rich ingredients such as fish oil or flaxseed. Beetroot and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake. Additionally, peppers are amongst the richest sources of vitamin c, a water-soluble nutrient that acts as a powerful antioxidant in your body,” says Maya Pereira Sawant, metabolic nutritionist and founder, Lean Kitchen By Maya.

“Overall, supplementation of vitamin C, vitamin D and zinc can be an effective method of ensuring Covid 19 patients maintain optimal immune function, which may also be beneficial against viral infections due to their immunomodulatory effects,” adds Dr Anish Desai.

3. CALORIE-DENSE FOOD

Calorie-dense food such as rice, potatoes, bread, pasta, whole grains and cereals will help regain your energy levels. “One common side effect of Covid 19 is loss of appetite. Consuming calorie-dense foods such as cheese, yogurt or cooking your foods in healthy MCT oils like coconut oil can help here. These foods will provide you with enough calories to keep you going till your appetite is back to normal,” says Qureshi.

4. FLUIDS

Experts suggest drinking 2-3 litres of water daily. Drinking coconut water, milk, fresh juice, kadha, turmeric milk, green tea and herbal tea are also recommended.

What should you avoid?

1. ALCOHOL

“Foods and beverages to avoid include alcohol and junk food as they can alter gut microbiome in just 3-4 days and directly impact recovery by increasing inflammation,” remarks nutritionist Lovneet Batra.

2. PROCESSED & SPICY FOOD

“Processed and spicy foods should be avoided as it causes acidity and can irritate your throat,” say nutrition experts Aditi Singh and Karishma Jasra, co-founders, Rooting Back.

“One should avoid foods that are processed and that are high in saturated fat. Also, avoid having excessive salt or sugar,” adds Pereira Sawant.

3. REFINED SUGAR

“It is important to limit the intake of carbohydrates and refined sugar, especially if you have breathing issues. It is also recommended not to consume raw vegetables as it can lead to other infections such diarrhoea or bloating,” says Puri.