Table of ContentsView AllTable of ContentsWhat to EatEating With no AppetiteEating without Taste or SmellWhat Not to EatEating in Quarantine
Table of ContentsView All
View All
Table of Contents
What to Eat
Eating With no Appetite
Eating without Taste or Smell
What Not to Eat
Eating in Quarantine
One of the hallmarksymptoms of COVID-19is its negative effect on your senses.
People with COVID-19 frequently experience a loss of taste or smell and a diminished appetite. Unfortunately, maintaining a healthy diet is imperative to ensuring your immune system can effectively respond to the virus.
This article will explain what to eat with COVID-19 and strategies for eating when you have no appetite.
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Foods to Eat With COVID
Eating nutritious foods is one way to ensure an optimal immune response. When a virus like COVID-19 invades your body, the nutrients you consume support your immune cells as they fight the invading pathogen. They also help you avoidchronic inflammation levelsas you recover from the illness.
The following foods can help your body as it fights and recuperates from COVID:
Oranges
Fresh oranges or a glass of orange juice can provide you with your daily dose ofvitamin C. This nutrient assists your body’s immune system and protects againstharmful free radicals.
Ideas for incorporating oranges into your diet:
Red Peppers
Red peppers are another unlikely source ofvitamin C. This vegetable, which makes a delicious snack between meals, is another excellent way to increase your intake of this protective vitamin.
A 1/2 cup of raw red peppers contains over 100% of your daily recommended vitamin C.
Nuts
Nuts, like peanuts, cashews, or almonds, are an essential source of protein. This compound helps your body rebuild muscle that may be lost when you are more inactive with COVID-19.
Consider these types of nuts:
Seafood
Seafood—like crab or lobster—can provide your body with much-needed zinc.This mineralhelps your body’s immune system function, and being deficient can leave you more susceptible to infection.
Consider these types of seafood:
Spinach
Incorporating spinach into your smoothies or salads is another way to increase your vitamin C intake. In addition, spinach is a greatplant-based source of protein.
A 1/2 cup of spinach equals about 10% of your recommended daily value of vitamin C.
Whole Grains
Whole-grain bread, rice, or pasta can provide a healthy energy source packed with valuable nutrients like vitamin B, zinc, andfiber. These substances promote digestive health and may lead to lower levels of inflammation in the body.
Low-Fat Dairy
Low-fat milk, cheese, or yogurt can provide another valuable source of muscle-building protein when you are ill. In addition, some types of milk have beenfortified with vitamin D, which helps preserve muscle mass and support your immune system.
Low-fat dairy options include:
Lemon Juice
Consuming small amounts of lemon juice or other tart foods can increase the production of saliva in your mouth. When this occurs, moisture spreads throughout your oral cavity and carries the flavors of the foods you eat to all of your taste buds. This moistening effect can be particularly helpful when your sense of taste is diminished.
Lean Meats
Lean cuts of turkey, chicken, pork, or beef can provide your body with protein and several other nutrients. Chicken and beef also containOmega-3 fatty acids, which help rid your body of excess inflammation.
Lean meats to try include:
Tart Cherry Juice
Tart (Montmorency) cherry juice may help reduce levels of inflammation in the body. Two cups of this tangy juice each day has been shown todecrease inflammatory markers, which can be elevated during COVID. In addition, regular consumption of this beverage may also help you sleep better.
Chia Seeds
Chia seeds have some of the highest concentrations of inflammation-fightingomega-3 fatty acidsof any food. These tiny seeds can be blended into smoothies or stirred into salad dressings.
One ounce of chia seeds contains over five times the recommended daily value of these omega-3 fatty acids.
Caffeine
While caffeine is known to reduce fatigue, there is alsosome evidencethat it may combat COVID-19. Initial studies have shown that this ingredient may reduce inflammation and help assist with your immune system’s response to the virus.While these findings are still very preliminary, it appears coffee is ok to drink while infected.
Importance of HydrationStaying hydrated is an important part of your recovery. Drinking up to 8 to 10 cups of water per day is recommended.Other beverages, like herbal teas or broths, can also help you avoid dehydration.
Importance of Hydration
Staying hydrated is an important part of your recovery. Drinking up to 8 to 10 cups of water per day is recommended.Other beverages, like herbal teas or broths, can also help you avoid dehydration.
Eating When You Have No Appetite With COVID
Feeling under the weather can make it challenging to eat regular meals while you have COVID. Here are some tips to get the nutrients you need without an appetite:
How to Eat Without Taste or Smell From COVID
Even if you have an appetite, eating can be challenging if COVID-19 has altered your taste and smell. Try these ideas if your senses are diminished:
Cooking With COVID
What Not to Eat With COVID
Maintaining a well-balanced diet filled with the foods detailed above is the best plan as you cope with COVID. While there are no “wrong” foods, certain items should be eaten sparingly as you recover from the virus. These include:
How to Get Nutritious COVID Foods When Quarantining
Fortunately,it’s never been easierto obtain healthy and nutritious foods when you’re stuck in quarantine. While many people rely on family or friends to deliver their groceries, many national chains offer contactless pickup options for those without this option. Online grocerydelivery services can also be used to bring fresh food to your doorstep.
Finally, restaurant delivery apps are a nice option for people who don’t feel like cooking while they’re under the weather.
A Word From VerywellIf COVID alters your sense of taste and smell, try adding strong flavors and eating the food cold. This may help wake up the tastebuds.—GEETIKA GUPTA, MD, MEDICAL EXPERT BOARD
A Word From Verywell
If COVID alters your sense of taste and smell, try adding strong flavors and eating the food cold. This may help wake up the tastebuds.—GEETIKA GUPTA, MD, MEDICAL EXPERT BOARD
If COVID alters your sense of taste and smell, try adding strong flavors and eating the food cold. This may help wake up the tastebuds.
—GEETIKA GUPTA, MD, MEDICAL EXPERT BOARD
Summary
Maintaining a well-balanced, nutritious diet can help your body recover from COVID. While eating can be challenging if you lose your sense of taste and smell or have no appetite, several helpful strategies exist. Staying active and eating foods with strong flavors or unique textures can be helpful. In addition, avoiding the urge to “stress eat” unhealthy food can enhance your body’s immune response and accelerate your return to feeling normal.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Moscatelli F, Sessa F, Valenzano A, et al.COVID-19: role of nutrition and supplementation.Nutrients. 2021;13(3):976. doi:10.3390/nu13030976Hospital for Special Surgery.Your guide to COVID-19 nutritional rehabilitation: restore and replenish.Allina Health.Protein in nuts.Harvard TH Chan School of Public Health.Whole grains.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Moscatelli F, Sessa F, Valenzano A, et al.COVID-19: role of nutrition and supplementation.Nutrients. 2021;13(3):976. doi:10.3390/nu13030976Hospital for Special Surgery.Your guide to COVID-19 nutritional rehabilitation: restore and replenish.Allina Health.Protein in nuts.Harvard TH Chan School of Public Health.Whole grains.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Moscatelli F, Sessa F, Valenzano A, et al.COVID-19: role of nutrition and supplementation.Nutrients. 2021;13(3):976. doi:10.3390/nu13030976Hospital for Special Surgery.Your guide to COVID-19 nutritional rehabilitation: restore and replenish.Allina Health.Protein in nuts.Harvard TH Chan School of Public Health.Whole grains.
Moscatelli F, Sessa F, Valenzano A, et al.COVID-19: role of nutrition and supplementation.Nutrients. 2021;13(3):976. doi:10.3390/nu13030976
Hospital for Special Surgery.Your guide to COVID-19 nutritional rehabilitation: restore and replenish.
Allina Health.Protein in nuts.
Harvard TH Chan School of Public Health.Whole grains.
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