How to eat healthy to recover from coronavirus


Those who have been ill with covid often take several weeks or even months to recover. People complain that they have no strength to perform ordinary activities, experience difficulty breathing and eating habitual food, lack of appetite, and many other symptoms. Doctors are already confidently talking about post-COVID syndrome — a whole range of symptoms that remain for a long time even after actual recovery.

You can get in shape faster if you continue to closely monitor your health: special rehabilitation, testing, and a review of your diet may be required. We found out what to eat after covid, and what is better to refuse. Here are some tips to follow.

Stock up on energy

After a coronavirus, the body can be weakened, especially when it comes to a severe form of the disease. Reduced body temperature after covid is a common thing, like other asthenic signs — a common complaint of patients after coronavirus is a complete lack of strength.

This means that energy reserves need to be replenished. Include carbohydrates in your diet: eat porridge for tomorrow, bread (preferably whole grain) for lunch, and rice or a bowl of pasta in the evening. Pay attention to vegetables rich in carbohydrates, such as potatoes. You need slow carbohydrates, which will be digested for a long time, providing the body with energy, and therefore cakes and chocolates will not work in this case. However, a small portion of dessert to cheer up is still acceptable.

Eat small portions

After covid, it can be difficult to chew and swallow, especially if the disease has been severe and intubation is required. And in general, often there is simply no appetite.

But you need to eat: eat in small portions, in small pieces, preferring mashed potatoes or soft foods. Also suitable are broths, pureed soups or yogurts, which are rich in nutrients.

Don’t forget about fats

Healthy fats — those found in sea fish or olive oil — are needed and important in the diet even without any coronavirus. They are good for the brain, skin and are a source of energy. Eat fish, avocados more often, dress salads with olive oil to provide yourself with healthy fats. Remember, this is not about greasy fries or fried bacon.

Repair your muscles

During illness, muscle mass often decreases — this also happens after coronavirus. It needs to be restored as soon as possible, and this requires protein. Lots of protein. Eat cottage cheese, dairy products, cheese, lean meats, eggs, legumes. Try to add protein to all meals. It will not only provide your muscles with building material, but also give a feeling of satiety for a long time.

Eat more vitamin C

Decreased immunity after coronavirus (and indeed any other past infection) is a common thing. It will have to be restored for some time, which may require not only diet correction, but also vitamin supplements.

Particular attention should be paid to the presence in your diet of vitamin C and foods that contain it. These are not only well-known citrus fruits, but also kiwi, tomatoes, strawberries, mangoes, spinach and rose hips. Vitamin C is good for lung repair, has antioxidant properties, which means it fights inflammation, in addition, it is also important for the restoration of muscle mass.

Enter zinc

Few people think about how much zinc we consume. He is not heard and we do not think about his need. But after covid it is important to use it — it will help to strengthen the immune system faster. Zinc is found in milk, cheese, chicken, as well as almonds and pumpkin seeds. There are also vitamin supplements with zinc, but you should consult your doctor before using them.

Speed ​​up your recovery

After covid, I want to recover as soon as possible. Vitamin D can help with this (and scientists confirm this fact). Therefore, try to compensate for the deficiency of this vitamin in the body — walk more to increase its production in the body. In addition, eat foods with vitamin D: cod liver oil, fatty fish, eggs, hard cheeses.

How to eat after covid, if the sense of smell has not recovered

Loss of taste and smell often occurs during illness and persists after recovery. Recovery can take a long time, and therefore it is worth reviewing your diet and general approach to nutrition during this period. Here is what experts from the British Ministry of Health advise:


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