The Best Foods to Eat if You Have COVID

foods to eat when youre sick
credit: Charisse Kenion

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So, you’ve not been feeling like yourself lately and as a result, decided to pop out your Flowflex kit for a quick test. And, to your surprise, it turns out positive. Like most other people, the first thoughts that are likely to pour through your head will be those of fear and panic.

However, you don’t have to worry so much as, according to a study conducted by CNN, most people who have been vaccinated and boosted and then get the virus usually end up recovering on their own. But having said this, there are several ways that you can efficiently aid and speed up your recovery. One of these is to watch the things that you eat.

To that end, we’ll be looking at some of the best foods to eat if you want to increase your chances of beating this virus.

Foods Rich in Vitamin D

foods high in vitamin d
credit: Joseph Gonzalez

The ability of foods that have an abundance of Vitamin D to aid in the proper management of COVID-19 isn’t exactly news. Because of the way that the virus acts, it’s been shown that it’s considerably easier for this vitamin to inhibit much of COVID’s debilitating effects.

However, more than this, Vitamin D has also been shown to be capable of increasing the body’s ability to repair certain damaged tissues, especially the lungs. As this is one of the most important parts of the body that this novel virus targets, vitamin D ingestion may prove invaluable to you on your road to recovery from COVID-19.

Some specific foods to eat along these lines include egg yolk, sardines, herring, salmon, and canned tuna.

Foods Rich in Vitamin A and Other Carotenoids

foods high in vitamin a
credit: Heather Gill

Vitamin A is a potent nutrient that is rich in anti-inflammatory properties. What this translates to is that it can help you considerably alleviate much of the burden that a COVID infection can place on the human body. It does this by relieving oxidative stress and mitigating the debilitating effects of the virus. It can also increase your immune response, fortifying your antibodies with the resources they need to fight harder against the virus in your body system.

What’s more, as a deficiency of Vitamin A and certain other carotenoids can increase your predisposition to contracting this virus, consuming substances rich in these nutrients proves even more helpful on more levels.

Foods that you can take that have a high vitamin A content include carrots, goat cheese, raw baby spinach, chicken liver, and beef liver.

Foods Rich in Omega-3 Fatty Acids

foods high in omega 3
credit: Tom Hermans

The last type of food you want to be eating to aid your recovery is dishes filled with omega-3 fatty acids. These also help with reducing inflammation and aiding faster recovery.

Food sources you can get this substance from include salmon, walnut, flaxseed, and canned sardines, to mention a few.


Managing a major illness like COVID-19 can be tough. But, if you observe proper isolation protocol, drink plenty of water and eat the right foods, there’s a high chance you’ll come out of it in top shape!