Coronavirus (COVID 19) is an illness caused by a new strain of coronavirus, severe acute respiratory syndrome coronavirus 2 (SARS‐CoV‐2). It can cause more severe symptoms in people with weakened immune systems, older people and those with long-term conditions like diabetes, cancer, chronic lung disease and cardiovascular disease.
Current evidence suggests that the virus spreads mainly between people who are in close contact with each other, typically within 1 metre (short-range). A person can be infected when aerosols or droplets containing the virus are inhaled or come directly into contact with the eyes, nose, or mouth.
The virus can also spread in poorly ventilated and/or crowded indoor settings, where people tend to spend longer periods of time. This is because aerosols remain suspended in the air or travel farther than 1 metre (long-range).
People may also become infected by touching surfaces that have been contaminated by the virus when touching their eyes, nose or mouth without cleaning their hands as stated by WHO.
The immune system is a network of cells, tissues, and organs that work together to defend the body against attacks by “foreign” invaders. These are primarily microbes (germs), tiny, infection-causing organisms such as bacteria, viruses, parasites, and fungi. Because the human body provides an ideal environment for many microbes, they attempt to invade. It is the immune system’s job to keep them out or, failing that, to seek out and destroy them.
During the COVID 19 pandemic, the nutritional status of individuals has been seen to play a major important role in its destabilization. Optimal nutrition and dietary nutrient intake impact the immune system through gene expression, cell activation, and signaling molecules modification.
(Adapted from National Health Portal, Govt. of India, NIN & ICMR (Nutrition, Lifestyle & Immunity, 2020)
Most common symptoms:
Less common symptoms:
Serious symptoms:
(as stated by WHO)
The immune system is a complex system, not a single entity. To function well it requires balance and harmony. Optimal Nutrition helps to strengthen the immune system and promote early recovery. No single food/supplement, herbs, spicescan prevent or treat illness. However it is important to include some nutrients on a regular basis.
Vitamins A, E and D – the three fat soluble vitamins; C & B vitamins the water soluble vitamins, and minerals such as zinc, selenium, iron etc. and phyto-nutrients(found in fruits & vegetables, whole grains & nuts), amino acids, fatty acids are necessary for optimal immune function (to prevent establishment of viral infection) and immune regulation (to check uncontrolled proliferation of immune cells that may cause more harm than good to the body) as stated by ICMR(Nutrition, Lifestyle & Immunity, 2020).
• Vitamin A is involved in the development of the immune system & plays regulatory roles in the immune processes which can help the body fight COVID 19 infection.
• Good sources include: carrots, pumpkin, yellow, red and dark green leafy veg, chicken liver, egg, chicken and mackerel fish. 3 servings of any of these items would help achieve the daily requirement of Vitamin A.
• Vitamin C contributes to immune defense by supporting various cellular functions of the immune system. Its deficiency results in higher susceptibility to infections like COVID 19.
• Good sources include: amla, guava, orange, bell peppers, capsicum, broccoli, sweet lime, tamarind.
Vitamin E
• Vitamin E is a potent antioxidant & has an ability to boost the body’s immune functions especially in elderly populations which are more susceptible to COVID 19.
• Good sources include: pistachios, halim or garden-cress seeds, almonds, spinach, sunflower seeds & flax seeds.
• Vitamin D Can Affect The Immune Responses. Deficiency in Vitamin D is associated with an Increased Susceptibility to Infections like Covid 19.
•Good Sources Include: Vitamin D3 -Eggs, Salmon, Vitamin D2 Mushrooms, Soyabean, Sesame Seeds, Amaranth (Rajgira) , Walnuts, Ragi (Nachni), Corn, Lentils & Pulses.
•Doctors also suggest exposure to sunlight for Vitamin D, taking all the necessary precautions.
Zinc & Magnesium
• Zinc is crucial for normal development & function of immune cells. Deficiency of zinc is associated with immune dysfunctions which increases risk of infections like COVID 19.
• Good sources include: lentils & pulses, soya, sesame seeds, garden-cress seeds or halim, almonds, walnuts & poultry.
• Magnesium acts as a cofactor for the immunoglobulin synthesis which are the immune cells of the body & plays a role in immunity & fighting infections such as COVID 19.
• Good sources include: ragi, lentils & pulses, jowar, green leafy vegetables, almond, cashew nuts, sesame seeds, pumpkin seeds & sunflower seeds.
• One can also opt for a supplement with a combination of zinc and magnesium for better delivery and absorption of nutrients.
• No single food is a super food & functions alone in the body specifically as an antiviral food to prevent COVID 19. Certain phyto-nutrients present in foods can help boost the immune function to fight infections such as COVID 19 at the DNA & RNA level.
• It would be thus advisable to use these herbs in higher frequency in daily cooking in marinades or tempering or as a tea or concoction to help boost immunity over time.
• Indian Ministry of Ayurveda, Yoga & Naturopathy recommended herbs to be included, such as holy basil (tulsi), ginger, turmeric and guduchi (giloy) at discretion. (as stated by the Indian Dietetic Association, under “Guidance for Covid-19 Patients”, 2020)
• Opt for a supplement with a combination of turmeric and black pepper, aka, curcumin & piperine, for better absorption.
Hydration and nutrition play an important role in the body’s response and recovery from the COVID 19 virus, fluid deficit occurs due to fever-related sweating, coughing & breathing, vomiting &/or diarrhoea, inadequate fluid intake related to poor appetite.
Maintaning Fluid Status With Mild Symptoms
• Drinking water & clear liquid beverages are important even if not thirsty.
• It is recommended to replace body’s fluid losses to thin respiratory secretions.
• Frequent small sips of liquids every few minutes would be helpful.
• For vomiting or diarrhea, oral rehydration solution can be consumed in addition to water.
• One can use a variety of liquids to avoid taste fatigue.
• Including liquids such as buttermilk, lime water, unsweetened fruit juices, dal soup/ coconut water/ ORS can be recommended to increase the fluid intake.
(as stated by Indian Dietetic Association, under “Guidance for Covid-19 Patients”,2020)
• During recovery from COVID 19, the patient is counseled to continue to eat a high calorie, high protein diet. This diet along with regular exercise (yoga or simpler exercise that can be done at home), would help to regain any muscle mass that could be lost during illness and help to get back to your normal activities.
• A healthy balanced diet are important to maintain good health and immunity.
• The diet should have good quality proteins (dal/legumes etc), complex carbohydrates (whole wheat chapati, oats and Dalia) & good fats (nuts & seeds) as elaborated below.
• Micro-nutrients of importance to be included vitamin A, vitamin E, vitamin C, zinc, magnesium, however if considering supplementation, for the dosage always check with your doctor first.
Protein
• The immune system is a wonderful collaboration between cells & proteins that work together to provide defenseagainst infection.
• Good quality proteins should be included. This can come from food groups like milk & milk products, legumes & pulses for vegetarians and meat & egg for non vegetarians.
• Vegetarians should also focus on including plant based proteins to meet up there requirements. Some plant based protein foods would be Quinoa, Besan, Dal (Arhar/Channa/Masoor) & legumes (Rajma/Channe/Chole).
Carbohydrate
• Complex carbohydrates usually consist of whole cereals, starchy vegetables, and whole grains. for e.g., whole wheat chapati, multigrain breads, brown rice, oats, dalia). For women include 9 servings & for man include 12 servings of complex carbohydrates where 1 serving is : 1 cup of cooked rice/pasta/oats/noodles or a chapatti equal to the size of a CD.
• It is recommended to include food items such as whole grain wheat flour, corn, red or brown rice, jowar, bajra, ragi, fresh fruits & vegetables.
• Refined carbohydrates as corn flour, refined wheat flour and products made of the same, refined sugar & products made of the same should be restricted.
•In addition, simple sugars that occur in sweetened beverages & carbonated drinks should be avoided.
Fat
• Fat is essential for daily body process as well as for absorption of fat soluble vitamins & should be prescribed in optimal balance.
•Include 5-6 servings of good quality fats from nuts, seeds, vegetable based cooking oils, ghee etc, where 1 serving is:
• Avoid trans-fats in diet.
Fruits & Vegetables:
•Include locally available seasonally fresh fruits and vegetables in your daily routine.
Vitamin A is involved in the development of the immune system. Good sources include red, yellow & green leafy vegetables, chicken liver, egg, chicken and mackerel fish. Vitamin C contributes to immune defence by supporting various cellular functions of the immune system, amla, guava, orange are some good sources of it. Vitamin E is a potent antioxidant & has an ability to boost the body’s immune functions, pistachios, halim or garden-cress seeds, etc are some of the good sources.
Zinc is crucial for normal development & function of immune cells. Good sources include: lentils & pulses, soya, sesame seeds, garden-cress seeds, etc. Magnesium acts as a co-factor for the immunoglobulin synthesis which are the immune cells of the body & plays a role in immunity & fighting infections such as COVID 19. Good sources include: ragi, lentils & pulses, jowar, green leafy vegetables, almond, cashew nuts, sesame seeds, etc.
(as adapted by Indian Dietetic Association, under “Guidance for Covid-19 Patients” , 2020)
Early Morning:
Breakfast:
Mid Morning Meal:
Lunch:
Evening:
Late Evening:
Dinner:
Post Dinner:
Early Morning:
Breakfast:
Mid Morning Meal:
Lunch:
Evening:
Late Evening:
Dinner:
Post Dinner:
Note: Keep sipping on water throughout the day to keep yourself hydrated.
Consume immune-boosting foods like:
Citrus fruits (rich in Vitamin C)
Garlic, ginger, and turmeric (anti-inflammatory)
Eggs, lentils, and chicken (high-protein foods)
Nuts and seeds (zinc and healthy fats)
Probiotic foods like yogurt and kefir for gut health
These help strengthen the immune system and speed up recovery.
Avoid:
Sugary drinks and desserts weaken immunity.
Processed and fried foods can increase inflammation.
Alcohol dehydrates and suppresses your immune function.
Caffeinated energy drinks can worsen fatigue.
Highly spicy or greasy meals irritate the stomach.
Stick to whole, clean, and home-cooked foods for faster healing.
During recovery, eat:
Lean proteins (chicken, tofu, paneer) to rebuild muscle.
Iron-rich vegetables (spinach, beetroot) for energy.
Vitamin C fruits (orange, guava, papaya) for immunity.
Complex carbs (oats, sweet potato) for energy.
Hydrating foods like watermelon and soups.
These support post-COVID healing and reduce fatigue.
Post-Covid, avoid:
Oily and spicy food can upset digestion.
Sweets and processed snacks slow recovery.
Red meat or processed meat is inflammatory.
Excessive caffeine may increase anxiety or insomnia.
Opt for an anti-inflammatory diet rich in fresh fruits, veggies, and whole grains.
If you have low appetite:
Eat small, frequent meals like soups, dal-rice, or soft khichdi.
Try nutrient-dense liquids like smoothies or protein shakes.
Choose easy-to-digest foods like curd, bananas, and boiled eggs.
Sip on ginger tea or mint water to stimulate hunger naturally.
Listen to your body and stay hydrated.
For active infection, focus on:
Warm broths and soups as they are easy on digestion.
Turmeric milk for its anti-inflammatory and soothing properties.
Protein sources (eggs, paneer, legumes) to aid repair.
Fruits like papaya, kiwi, berries are rich in antioxidants.
Fermented foods can boost gut health.
These help manage COVID-19 symptoms and improve immunity.
Stay hydrated with:
Warm water with lemon or honey
Ginger tea, tulsi tea, or herbal kadha
Coconut water for electrolytes
Homemade ORS (salt-sugar water solution)
Avoid cold drinks, alcohol, and too much caffeine
Fluids help reduce fever, flush toxins, and ease congestion.
Post-Covid, avoid:
Heavy, fried foods – strain your digestive system
Sugary snacks and beverages can slow healing
Canned and packaged foods are low in nutrients
Soda and energy drinks are dehydrating in nature
Stick to a balanced diet rich in fiber, antioxidants, and lean proteins.
Yes, Covid can lead to:
Loss of taste or smell (anosmia), reducing appetite
Fear-based food avoidance during illness
Stress or anxiety eating during isolation
Long-Covid symptoms like nausea or bloating
Support recovery with mindful eating and consult a nutritionist or therapist if issues persist.
Helpful supplements include:
Vitamin D help supports immune function
Vitamin C + Zinc can reduces fatigue and inflammation
Omega-3 fatty acids are anti-inflammatory
Probiotics can improve gut and immunity
Always consult a healthcare provider before starting supplements.
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