Your quarantine routine of movement, breath-work, and anti-inflammatory nutrients can help keep your body healthy and strong. However, some may find themselves in bed, exhausted and sick from a COVID-19 diagnosis even with these efforts. Focusing on your nutrition is even more critical at this time!
With many possible symptoms of COVID-19 (including the possibility of a loss of taste and smell), your nutrition intake may be the furthest thing from your mind. However, focusing on what you are eating and drinking can make a significant impact on your recovery. Some key elements to pay extra attention to are hydration, adequate calorie and protein intake, prebiotic/probiotic food sources, and nutrients from fruits and vegetables.
(Disclaimer: Please seek medical care if you have, or suspect you have, a COVID-19 infection. There are no specific foods or supplements that are solely effective against COVID-19).

Hydration
To prevent dehydration, focus on your intake of water and beverages that are low in caffeine or caffeine-free (think herbal tea). Doing so can help replace fluids lost by fever, cough, and any vomiting or diarrhea you may experience (1). Increasing fluid intake can also help to loosen up any mucus congestion that you may have. Stay away from high sugar beverages and caffeine as much as possible! An 8-ounce cup of coffee or 100% natural juice would be a better choice than drinking soda and multiple caffeinated beverages.
Soup is another way to stay hydrated without solely relying on water. The broth from the soup will provide hydration while also supplying nutrients from any vegetables or proteins included in the recipe. When consuming pre-made soup, be sure to check the sodium content. Ideally, adults should aim to have no more than 2,300 mg of sodium per day. If you have kidney disease or heart disease, such as high blood pressure, speak to your healthcare provider or Registered Dietitian about your recommended daily amount of sodium.
How do you know if you are adequately hydrated? Check your urine output and color when you use the restroom. It should be light in color; dark urine can indicate dehydration. In addition, experts agree that urinating between 4-10 times per day is normal and can indicate that you are appropriately hydrated (2).

Calorie and Protein Intake
Protein deficiency has been linked to impaired immune system function (2). Ensuring adequate overall calorie intake and sufficient protein intake from high-quality protein sources is key to preserving lean muscle tissue while sick. It is essential to eat enough total calories so that the high-quality protein you are eating is used to keep your lean muscle tissue healthy and prevent it from breaking down.
Caloric intake is undoubtedly individualized, but in general, consuming approximately 30-35 kcal/kg of body weight while sick is recommended. For a person who weighs 150 pounds, that would be equivalent to around 2200 calories per day.
Including high-calorie foods such as olive oil, avocados, nuts, and nut butters can help meet your caloric needs. Many also find it helpful to include a protein shake in between meals or as a meal replacement.
Eggs, lean meat, seafood, and dairy are complete protein choices that contain all of the essential amino acids (the building blocks for protein) and may have an anti-inflammatory effect (2). Non-animal sources of complete proteins include buckwheat, hempseed, quinoa, and soybeans.
For those with diabetes or metabolic diseases, it is essential to eat adequately and regularly when sick to control blood sugar, maintain nutrition, and stay hydrated.
If you find it difficult to eat regularly, try to consume small amounts of food every two to three hours and sip beverages in between meals. Experts suggest avoiding spicy and acidic foods if you experience digestive discomfort (like heartburn, nausea, or bloating).

Prebiotics/Probiotics
Probiotics and prebiotics may provide an overall antiviral effect in COVID-19 infections, as probiotics have been shown to have an impact against other coronaviruses that also impact gut health (3). Probiotics are the health-generating live microorganisms found in certain foods and our bodies. Prebiotics are food substances, such as fiber, that supply energy for probiotics.
Sources of probiotics include fermented foods such as yogurt, kefir, buttermilk, cottage cheese, miso, kimchi, and sauerkraut. Sources of prebiotics include whole grains, brown rice, barley, leafy vegetables, fruit, legumes, tofu, chickpeas, and nuts.
Antioxidants
The antioxidants, vitamins, and minerals found in fruits, vegetables, and other whole foods can keep your body strong by contributing to healthy cells and regulating the inflammatory process during an infection (4). Try to include as many fresh fruits and vegetables as you can during this time. If fresh produce is unavailable, canned and frozen options count, too!
Lastly, the relationship between low levels of the antioxidant Vitamin D and COVID-19 infections has generated much interest. While awaiting research-based recommendations for Vitamin D supplementation (5), ensure that you have adequate Vitamin D levels by taking a multivitamin daily that contains Vitamin D and routinely include Vitamin D-rich food sources, such as eggs and salmon, into your diet. Use this handy chart as a useful Vitamin D resource!
Once you feel better, have your Vitamin D level checked by your healthcare provider. Accompanying supplement dose recommendations will be based on your specific levels.
We hope that you can avoid becoming infected with COVID-19. However, that isn’t always possible. If you find yourself trying to manage a COVID-19 diagnosis, include the above nutrition-focused habits to boost your body’s ability to fight the virus. Even if you have lost your ability to smell or taste, this is the time when you need proper nutrition and hydration the most!
References:
Centers for Disease Control and Prevention.
Fernández-Quintela, A., Milton-Laskibar, I., Trepiana, J., Gómez-Zorita, S., Kajarabille, N., Léniz, A., González, M., & Portillo, M. P. (2020). Key Aspects in Nutritional Management of COVID-19 Patients. Journal of clinical medicine, 9(8), 2589 https://doi.org/10.3390/jcm9082589.
Hu, J., Zhang, L., Lin, W., Tang, W., Chan, F., & Ng, S. C. (2021). Review article: Probiotics, prebiotics and dietary approaches during COVID-19 pandemic. Trends in food science & technology, 108, 187–196. https://doi.org/10.1016/j.tifs.2020.12.009.
Iddir, Mohammed et al. “Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis.” Nutrients vol. 12,6 1562. 27 May. 2020, doi:10.3390/nu12061562.
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284818/
Zabetakis, I., Lordan, R., Norton, C., & Tsoupras, A. (2020). COVID-19: The Inflammation Link and the Role of Nutrition in Potential Mitigation. Nutrients, 12(5), 1466.https://doi.org/10.3390/nu12051466.
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