Beautiful Virgin Islands

Tuesday, Jun 24, 2025

What to eat when you have Covid (or are in recovery)

What to eat when you have Covid (or are in recovery)

Nobody wants to catch Covid – let alone be suffering from its symptoms.

If you’re really ill with it, you may want to forget about eating entirely, or wonder if you should be eating something specific to keep your strength up.

Perhaps you’d like to find out if there’s anything you should avoid, or what to eat to improve your immune system in future.

Unfortunately, there are no magic food groups that will suddenly make you Covid-free.

But there are plenty of things you can do if you’re struggling to eat enough, have lost your sense of taste, or just want to embark on a healthy diet moving forward.

Here’s everything you need to know.

What types of foods should you eat when you’ve got Covid?
What types of foods should you eat during the pandemic?

Firstly, it’s important to reiterate that nothing you eat can help prevent Covid or magically make your infection disappear.

The World Health Organisation (WHO), as part of its recommended healthy diet for the pandemic, makes this clear: ‘While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems.’

There are immune-boosting foods (like ginger and citrus fruits) you can eat, to generally promote good immune system health.

And everyone should get the right amount of Vitamin D, as early studies showed it could play a small role in helping beat the virus.

Still, WHO recommends everyone eats a balanced diet of:

*  Fresh fruit
*  Vegetables
*  Legumes (such as lentils)
*  Wholegrains (rice, oats, bread)
*  Animal products (if appropriate, such as dairy, meat, eggs).

It’s a good idea to eat protein too


The UN agency also recommends steering clear of too much salt and too many sugary treats. Everything in moderation.

This advice, however, applies to everyone – not just people who’ve come down with the virus.

Those who are unwell should eat healthily as above – but need to make sure they’re eating plenty of protein, too.

You can typically find lots of protein in:

*  Poultry, including chicken and turkey
*  Fish, including seafood
*  Eggs
*  Dairy, such as milk, cheese and yoghurts
*  Soya dairy alternatives, including soya milk
*  Tofu
*  Lean red meat, such as beef or pork
*  Chickpeas, lentils, beans and pulses
*  Nuts (watch out for heavily-salted types)
*  Peanut butter.

Meal options could include omelettes, chicken noodle soup, paella, chilli, burrito bowls, these Joe Wicks protein pancakes or one of these four protein-packed smoothie recipes.

Eating enough calories while you are unwell is also important. Your body needs the calories from food to turn into energy, which it uses to keep all of its processes ticking over.

So, if you can’t manage big meals, try snacking. You could also drink high-calorie ‘supplement’ or ‘nourishment’ drinks, which should be available in your local pharmacy.

Make sure you speak to your GP to discuss your individual circumstances.

What should you eat when you’ve lost your sense of taste?
Drinking fluids is important


One of the main symptoms of Covid is a loss of taste or smell.

Naturally, when you’ve lost these senses, eating can be a real challenge.

Again, snacking, eating little and often, or trying nourishment drinks can help if you’re struggling.

If you have an appetite – but smell or taste loss is dampening the mood – it might be time to experiment with your diet.

If you can’t taste, one NHS Trust recommends strong-tasting foods like chutney


South Warwickshire’s NHS Trust says to attempt a few foods you won’t normally eat. They might taste better than the ones you’re used to (and can remember what they’re supposed to taste like).

Sharp-tasting foods, drinks and condiments – such as citrus fruits, vinegars, chutney, lemonade, mint sauce, curry powder or sweet and sour sauce – might elicit some taste as an accompaniment to plainer dishes.

You could also try chewing gum, sucking on lollies or mints to try and increase your mouth’s saliva.

MD Anderson Cancer Centre in the US recommends opting for chilled or frozen foods over warm ones – as some patients struggling without taste prefer a cooler temperature.

As for what you should eat generally if you’re recovering from the Covid – the advice is clear: lots of fluids and protein.

An NHS document about eating and drinking for those recovering from the virus, published by Homerton Hospital in London, says those healing from Covid should drink more fluids than usual, recommending people set a target of two jugs of water a day.

It’s also recommended those who are recovering eat a lot of protein to keep their strength up: three portions per day.

Even once the virus is gone, you still need to eat plenty of calories – in order to have enough energy to properly recover from your illness.

If you are having a tough time eating, speak to your GP or a healthcare professional for further guidance as soon as possible.

Anyone with concerns about their diet, especially when connected to an illness, should speak to their doctor.

Newsletter

Related Articles

Beautiful Virgin Islands
0:00
0:00
Close
Airlines Evaluate Flight Cancellations Amid Escalating US-Iran Tensions
Starmer Invites Innovators to Join Government Talent Scheme
UK Economy’s Strong Opening Quarter Shows Signs of Cooling
Harrods Seeks Court Order to Secure Al Fayed Estate for Victims
BA and Singapore Airlines Cancel Dubai Flights Amid Middle East Tensions
Trump Faces Backlash from MAGA Base Over Iran Strikes
Meta Bets $14 B on Alexandr Wang to Drive AI Ambitions
WATCH: Israeli forces show the aftermath of a massive airstrike at Iran's Isfahan nuclear site
FedEx Founder Fred Smith, ‘Heart and Soul’ of the Company, Dies at 80
Chinese Factories Shift Away from U.S. Amid Trump‑Era Tariffs
Pimco Seizes Opportunity in Japan’s Dislocated Bond Market
Labubu Doll Drives Pop Mart to Status as China’s Most Valuable Toy Maker
Global Coal Demand Defies Paris Accord Goals
We have new information and breaking details to share about what is shaping up to be a historic air campaign tonight
Six Massive Bombs Dropped on Fordow; Trump: 'A Historic Moment for the U.S., Israel, and the World'
Fordow: Deeply Buried Iranian Enrichment Site in U.S.–Israel Crosshairs
United States Conducts Precision Strikes on Iran’s Nuclear Sites
US strikes Iran nuclear sites, Trump says
Pakistan to nominate Trump for Nobel Peace Prize.
BBC Demands Perplexity AI Immediately Stop Using Its Content
Telegram Founder: I Will Leave My Fortune to Over 100 of My Children
Political Turmoil Resurfaces in Belgium Amid Economic Concerns
Fed policymakers divided on timing of interest rate cuts
Trump signals imminent agreement with Harvard University
Inheritance tax referendum alarms Swiss billionaire community
Japan cancels bilateral security meeting amid US defence demands
AI skeptic Emily Bender warns that ‘the emperor has no clothes’
Israel Confirms Assassination of Quds Force Commander in Tehran
16 Billion Login Credentials Leaked in Unprecedented Cybersecurity Breach
Senate hearing on who was 'really running' Biden White House kicks off
Iranian Military Officers Reportedly Seek Contact with Reza Pahlavi, Signal Intent to Defect
FBI and Senate Investigate Allegations of Chinese Plot to Influence the 2020 Election in Biden’s Favor Using Fake U.S. Driver’s Licenses
Vietnam Emerges as Luxury Yacht Destination for Ultra‑Rich
Plans to Sell Dutch Embassy in Bangkok Face Local Opposition
China's Iranian Oil Imports Face Disruption Amid Escalating Middle East Tensions
Trump's $5 Million 'Trump Card' Visa Program Draws Nearly 70,000 Applicants
DGCA Finds No Major Safety Concerns in Air India's Boeing 787 Fleet
Airlines Reroute Flights Amid Expanding Middle East Conflict Zones
Elon Musk's xAI Seeks $9.3 Billion in Funding Amid AI Expansion
Trump Demands Iran's Unconditional Surrender Amid Escalating Conflict
Israeli Airstrike Targets Iranian State TV in Central Tehran
President Trump is leaving the G7 summit early and has ordered the National Security Council to the Situation Room
Taiwan Imposes Export Ban on Chips to Huawei and SMIC
Israel has just announced plans to strike Tehran again, and in response, Trump has urged people to evacuate
Netanyahu Signals Potential Regime Change in Iran
Juncker Criticizes EU Inaction on Trump Tariffs
EU Proposes Ban on New Russian Gas Contracts
Analysts Warn Iran May Resort to Unconventional Warfare
Iranian Regime Faces Existential Threat Amid Conflict
Energy Infrastructure Becomes War Zone in Middle East
×