What to Eat When You Have COVID
Here's what to eat when you have COVID to support your immune system.
From the dawn of the pandemic, one hallmark of having contracted COVID was losing your sense of smell and taste. You might have even seen viral videos of people swigging hot sauce without flinching or entertaining their friends by eating super weird food combos.
Viral videos aside, experiencing a loss of smell or taste is no joke. In one survey, 43 percent of people who lost their sense of taste or smell due to COVID said they felt depressed. Some may eat less because mealtime is no longer enjoyable, which can impact physical health.
Even if you aren’t part of the 37 percent of people with COVID who lose a sense of taste or smell, your immune system is still in need of extra attention as it fights off the virus. Diet plays an important role in recovery. Not sure what to eat? Here, registered dietitians share how to support your body while you have COVID, including ideas for making mealtime more enjoyable if you’ve lost your sense of taste or smell.
Here's what to keep in mind.
How To Support Your Immune System If You Have COVID
Whether you lose your sense of taste or not, if you have COVID, your immune system is in need of some extra support. “A nutrient-dense and varied diet is best to support a healthy immune system,” says registered dietitian Amanda Baker Lemein, RD. She explains that this means eating a balanced diet that includes fruits, vegetables, whole grains, nuts and seeds, and lean proteins. “Sleep, physical activity and stress may also impact immune health, so a holistic approach to a healthy lifestyle is also important,” she adds.
Vitamin C is one nutrient in particular that directly supports the immune system. If you want to up your intake, registered dietitian Amy Gorin, RDN, says that citrus fruits are a great food to work into your diet. “Grapefruit, for example, is incredibly hydrating, as it's 88 percent water and it boasts immunity-helping vitamin C,” she says. (If you’re taking any prescription medications, check with your doctor first as grapefruit can interact with some drugs, such as certain statins.) Besides citrus, Gorin says that kale is another good source of vitamin C.
Related: 25 Foods With Vitamin C
Another food Gorin recommends eating when you have COVID is chickpeas. “Chickpeas supply zinc, a mineral important for the development of some of the cells in charge of defending your body against toxins or foreign substances that threaten your immunity,” she says.
One major nutrient many overlook when they are sick, including with COVID, is protein. “Protein is important for healing, recovering and synthesizing antibodies to help fight off illnesses,” Lemein says, adding that the sicker you are, the more protein you need. Meat, fish, tofu, beans, nuts and seeds are all good sources of protein to eat when you’re sick—and also when you're not sick.
In addition to all of this, both RDs say it’s important to stay hydrated when you’re sick with COVID. Water (with lemon for a citrus boost), tea, soup, bone broth and low-sugar juices can all help with hydration.
Related: 15 Foods That Support the Immune System
What To Eat If You Lost Your Sense of Smell or Taste
All of this advice can be hard to apply if you’ve lost your sense of smell and taste due to COVID. If this is something you are experiencing, Lemein says to focus more on the texture of your foods. For example, she says to try adding crunchy granola to creamy yogurt—two very different textures. Gorin agrees that texture is paramount when you’ve lost your sense of smell or taste. “Try foods that are crunchy, like pita chips, or chewy, like a granola bar,” she says.
Gorin says that it can also be helpful to try adding more acidic ingredients to your meals, such as lemon juice or red wine vinegar. “The acidity often comes through even when your taste and smell aren’t working so well,” she says.
Spices with a strong flavor can also be beneficial to add to meals. Gorin recommends experimenting with chili pepper, chipotle, red pepper flakes, black pepper and ginger, which all have a strong taste that may come through if a sense of smell or taste is dulled.
Both RDs emphasize that even if you can’t fully enjoy the flavors of food, it’s still important to eat a balanced diet, otherwise you will be at risk for nutrient deficiencies. Fortunately, many foods are rich in both nutrients and texture. Pita chips with protein-rich hummus or bean dip, juicy blackberries on top of creamy yogurt or hearty oatmeal, crunchy apple slices with protein-rich nut butter, chicken noodle soup topped with tortilla strips, and vitamin C-filled smoothie bowls topped with granola are just a few ideas.
The good news is that a sense of smell and taste returns to the vast majority of people who lost it due to COVID. With time, you’ll very likely regain your senses and when you do, you’ll have perfected quite a few meals loaded with both nutrients and texture.
Next up, here's what experts know so far about the long-term effects of COVID.
Sources
Amanda Baker Lemein, RD, registered dietitian
Amy Gorin, MS, RDN, an inclusive plant-based dietitian in Stamford, CT and owner of Plant Based with Amy
