What to eat when you have Covid-19

Many scientific studies have shown that a nutritious diet makes all the difference in the recovery of covid-19 patients. On the other hand, poor diets can be risk factors for infection. Below, learn about some useful foods during illness.

plant-based foods

In a review published in the scientific journal November 2021 bowelResearchers suggest that a diet of healthy foods vegetable associated with a lower risk and severity of covid-19. Here are some examples of these foods:

• Vegetables and fruits;
• nuts and seeds;
• olives and oil;
• legumes, beans and lentils.

fiber and protein

Another review, published in the journal Nutrients in June 2020, found that high-quality protein, such as fish, eggs, and lean meat essential in an anti-inflammatory diet. In connection with the reduction in deaths from respiratory diseases, fibers located in:

• whole grains such as brown rice, bread, pasta, buckwheat, rye, spelt, oatmeal;
• fruits and vegetables;
• legumes, beans and lentils.

Omega-3 fatty acids

oily fish – such as trout, salmon, sardines, tuna – They are rich sources of omega 3 fatty acids, which may be beneficial during covid-9 infection due to their anti-inflammatory effects, immune system stimulants and even possible antiviral effects.

C vitamin

Vitamin C, which is beneficial in reducing the traditional cold and relieving respiratory symptoms, has been shown to be an important support for the immune system in the diet of covid-19 patients. It is found in foods such as:

• vegetables (peppers, broccoli, tomatoes, potatoes, peas and spinach);
• fruits (orange, grapefruit, kiwi and strawberry);
• juices (orange, tomato or green smoothies).

Vitamin D

Vitamin D plays an important role in the immune system. Average, Humans produce about 80% of micronutrients when their skin is exposed to sunlight. (ultraviolet), the remaining 20% ​​comes from foods such as cod liver oil, egg yolks, sardines, light tuna, salmon, and enriched orange juice.

Zinc

Some research shows that zinc can reduce viral replication and gastrointestinal and respiratory symptoms of covid-19. Since most research focuses on mineral supplements, it’s not possible to say whether eating foods containing zinc would be beneficial.