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Post COVID recovery Diet

Immunity is the buzz word in today’s world. Since the devastation caused by the COVID-19 pandemic, it has become imperative to cultivate healthy eating habits. While people with COVID-19 may experience life-changing physical conditions, they should stick to foods that boost metabolism and improve pulmonary immunity. In addition to the routine of eating four meals, rest and keep hydrated there are natural foods that can improve the body system and flush out toxins after recovery. Below are a few highly recommended diet options that can help you recover from COVID.

Pack on Vitamin C:

As COVID-19 has an impact on the lungs, it is advisable to revolve the diet around Vitamin C. Snacking on citrus fruits like grapefruits, oranges, mangoes, guava, strawberries, kiwi and sweet lime in between meals can boost the immunity and add to the metabolism. There are many healthy salad options when it comes to consuming tomato and spinach during major meals or simply having a vigorous brunch. Add nuts and legumes for muscle building.

Nutritional Fats:

As the recovery path will be slow, the need for healthy fats is highly recommended. Avocado sandwiches, salads with olive oil and walnuts. It helps to balance hormones. Fish is a great source of omega-3 fatty acids that have neurogenerative properties, an ideal source of nutritional strength for the lungs. These foods also enhance the mood and allow the body to experience an optimal sleep pattern.

High on Hydration:

You can practically take the detox mode to flush out the toxins with healthy vegetable/legume soups and herbal teas. Seasonal veggies are an exceptional source of antioxidants and so are tomatoes, spinach, and garlic. Sprinkle the soup with fresh spices like black pepper, cloves, turmeric and cumin powder. Rich teas infused with lemongrass, cinnamon, ginger-lemon, honey, basil, and mint prove to be natural refreshing hydrating drinks. Along with these buttermilk, fresh juice from seasonal fruits, coconut water and plenty of water.

Protein to get back on feet

While the body goes through excruciating pain and high fever there is considerable loss of appetite and fluids. To recover muscle power, it is necessary to add protein-rich foods. Chicken soups and broths can relieve chest congestion, egg whites promote good cholesterol, fungi, soy, broccoli and tofu enhance immunity. Likewise, a healthy portion of sprouted seeds, chickpeas, flax seeds and chia accumulate amino acids that facilitate optimum digestion. It is also necessary to maintain the supply of probiotics to help symbiotic intestinal bacteria work better on your food and provide nutritional benefits. Be sure to include other good sources of vitamins or fibre such as cabbage, leafy greens, and salmon with the rest of the diet.

Good amount of Zinc:

Sundried watermelon seeds are an excellent source of zinc as well as a delicious snack. Watermelon seeds are ideal for immunity, but also for maintaining heart health and blood sugar. Make a mixture of dried fruits such as almonds, nuts, cashews with seeds such as sunflower, pumpkin, hemp and sesame seeds. Use the mixture as a snack or to power up salads, desserts and cereals. Berries like raspberries and blueberries are ideal to be included during breakfast and brunch time meals.

A bit of Starch won’t hurt:

Additional fiber is essential, including bread for breakfast, pasta for tea, potatoes, rice and cereals for the main meals will help with a faster cure.

Calcium intake:

Foods like lotus seeds, milk, cheese, ragi, and soya are great source of calcium. They maintain healthy bones throughout the post-COVID recovery period. Fortified calciums like figs, almond and raisins can be included in the daily diet to supplement the intake.

Soak up the sun:

Spend time outdoors and release the fatigue by soaking in some vitamin D. It is well known that sunlight facilitates the release of nitric oxide, which benefits the heart. Most recent studies have demonstrated that spending time in the sun after COVID-19 has a positive impact on overall wellbeing.

An ideal amount of nutrional food per day post COVID:

Three litres of fluids per day

Proteins must be taken 75-100 grams per day

The minimum calorie intake must be between 2000-2500

Eating every 2-3 hours is recommended along with six divided meals per day for full recovery from fatigue and body aches.


It is advisable to avoid junk food, sugary items, cakes, chocolates, oily and salty food items.


Additionally, after meditation, a light exercise regimen and a positive attitude will help heal more quickly from fatigue caused by COVID-19. Consultations for chest therapy that involves lung strengthening exercises with a respirometer is highly recommended. These can be backed with regular practice of yoga and brisk walking. Since every person has separate capacity to cure it is suggested to consult a specialist before beginning any diet.

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