These foods can help ease the symptoms of COVID-19, seasonal flu, and other respiratory infections while giving your immune system extra support.
For both adults and children dealing with COVID-19, staying hydrated is crucial. Water performs many vital functions in the body, and even mild dehydration in an otherwise healthy person can cause fatigue and affect mental sharpness, concentration, and energy levels. That effect becomes even more pronounced when the body is fighting off COVID-19.
During the pandemic, doctors and nutritionists studied their patients’ diets extensively, identifying the foods — including those rich in omega-3 fatty acids — that seem to give the immune system the best support. AdmiGram.com rounds up what these studies found.
Best Foods for People With COVID-19
Light Vegetable Soup
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A warm, light vegetable soup with a source of protein — such as homemade chicken or tofu — is one of the best choices when you have COVID-19. Vegetables provide a good range of vitamins and minerals, while protein supports healthy immune function, since every enzyme in the body is built from protein. That makes it especially valuable during illness. Warm liquids also help soothe a sore throat or nasal congestion.
Bone Broth Soups
Since a poor appetite is common with COVID-19, soup — or simply a mug of bone broth — is an easy way to get extra nutrients in. In addition to protein, bone broth is rich in calcium, magnesium, phosphorus, zinc, and iron. Beyond supporting immune function, it also helps hydrate the mucous membranes of the mouth and upper respiratory tract.
Berries
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When you’re looking for nutrient-dense foods during COVID-19, flu, or other respiratory infections, reach for berries — they’re packed with quercetin and vitamin C, both known for reducing inflammation and building resistance to infection. Berries are also rich in flavonoids, powerful antioxidants that limit free-radical damage and have antiviral properties.
Oatmeal
Oatmeal is an excellent source of fiber, which feeds the beneficial bacteria in your gut microbiome and supports a healthy immune response. It’s also quick to prepare and easy to dress up: a handful of berries, a spoonful of full-fat yogurt, and some sliced fruit make it perfect for breakfast or a snack.
Citrus Fruits
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Many COVID-19 symptoms overlap with those of the common cold — nasal congestion, cough, and a sore throat. Citrus fruits like lemons, limes, grapefruits, and oranges are a great way to support the body against viral infections and help ward off complications. Most can be eaten or juiced, making them easy to get down even with a sore throat.
Omega-3-Rich Foods
Flaxseed oil, chia seeds, cod liver oil, salmon, walnuts, and fresh mackerel are among the richest sources of omega-3 fatty acids. These compounds have strong anti-inflammatory properties and may help the body cope with COVID-19, flu, and other respiratory or viral infections. As with fluids, it’s worth making sure omega-3s are part of your diet in adequate amounts during any viral illness.
image on top: engin akyurt / Unsplash
