11 Soothing Foods and Drinks to Help Alleviate COVID-19 Symptoms

Nourishing Foods and Drinks to Help Alleviate COVID-19 Symptoms

Getting enough rest and fluids are key when you’re sick with COVID-19. But the foods you eat can also help provide symptom relief and support your recovery. Focusing on nutritious ingredients that soothe inflammation, hydrate the body, and boost healing can help you feel better faster.

Here are some of the top foods and drinks to incorporate into your diet when recovering from COVID-19:

1. Broths and Soups

Warm, nourishing broths and soups are easy on your throat and stomach when you’re feeling unwell. The heat can also help clear congestion. Opt for homemade bone broths simmered with anti-inflammatory vegetables and herbs over salty canned soups high in preservatives. Chicken soup, vegetable soup, miso soup, and mushroom broth are all excellent options.

2. Honey

Honey has natural antibacterial and cough-soothing properties that provide relief when you’re sick. Try sipping on warm lemon honey water throughout the day or add honey to tea. You can also find lozenges made with honey that help coat and heal an irritated throat.

3. Ginger

Gingerroot contains compounds called gingerols that decrease inflammation and offer broad anti-viral activity. This makes ginger tea, broths, and other dishes made with fresh ginger a smart choice when recovering from COVID-19. The spice may help mitigate fever, body aches, sore throat, and other symptoms.

4. Garlic

Garlic has been used medicinally for centuries thanks to its antiviral, antibacterial, and anti-inflammatory effects. Adding fresh garlic to soups, broths, vegetables, and other dishes may help give your immune system aboost to speed healing. Garlic can also act as a natural decongestant.

5. Turmeric

The curcumin compounds in turmeric are potent anti-inflammatories that can help ease symptoms like sore throat, headache, and body aches that accompany viral infections. Add turmeric to soups, smoothies, rice dishes, roasted vegetables and more while recovering from COVID-19.

6. Leafy Greens

Leafy green vegetables like kale, spinach, chard, arugula, and other greens provide antioxidants like vitamin C and beta carotene that combat inflammation and support immune function. Blend greens into smoothies or soups for an easy-to-digest but nutrient-dense choice.

7. Citrus Fruits

Oranges, grapefruits, lemons and other citrus fruits contain immune-boosting vitamin C. Juice them or add sliced citrus to drinks and foods to harness these healing compounds while sick with COVID. They can also help keep your hydration levels up.

8. Chickpeas and Lentils

Legumes like chickpeas, lentils, and beans are rich in zinc, a mineral important for immune cell function. Zinc deficiency can prolong respiratory tract infections. Enjoying hummus, lentil soup, or bean chili provides zinc along with fiber to nourish your gut microbiome.

9. Nuts and Seeds

Almonds, walnuts, pumpkin seeds, sunflower seeds, and similar items make nutrient-dense, easy snacks when recovering from COVID-19. They provide protein, antioxidants, vitamins, minerals, and healthy fats to reduce inflammation and support healing.

10. Berries

The vibrant antioxidants in berries like blueberries, raspberries, and blackberries can provide an immune boost. Eat them fresh or blend them into smoothies. Berries are also relatively gentle on sensitive stomachs when sick.

11. Probiotic Foods

Probiotic-rich foods like yogurt, kefir, kimchi, and kombucha contain beneficial bacteria that support gut and immune health. When sick with COVID-19, replenishing your microbiome with probiotic foods and drinks can accelerate recovery.

12. Water and Herbal Teas

Staying hydrated is crucial when fighting any infection. Sip on water, coconut water, electrolyte drinks, and decaffeinated herbal teas throughout the day. Soothing teas made with ingredients like ginger, turmeric, peppermint, chamomile, and lemon can also help alleviate COVID-19 symptoms.

Foods to Avoid

While the above foods and drinks can help you recover, there are some you’ll want to avoid when sick with COVID-19. These include:

• Alcohol - Can impair immune function and worsen dehydration.
• Processed foods - High sodium, fat, sugar and preservatives.
• Excessive caffeine - Can cause jitteriness and hinder sleep.
• Inflammatory foods - Red/processed meats, fried items, refined carbs.
• Very spicy foods - May irritate sore throat.

Focus on nourishing, easy-to-digest choices as your appetite allows to help support healing.

Sample Diet for Recovering From COVID-19

Eating smaller, more frequent meals is often easier when sick with COVID-19. Here is a simple sample daily diet incorporating the foods above:

Morning

• Ginger turmeric tea
• Oatmeal with berries and nuts
• Probiotic yogurt
• Orange juice

Mid-Morning

• Berry smoothie with greens
• Hummus and raw veggie sticks

Lunch

• Chicken noodle soup
• Side salad with citrus vinaigrette

Afternoon

• Lentil and chickpea soup
• Warm lemon honey water

Dinner

• Vegetable and mushroom broth
• Sautéed greens with garlic and turmeric
• Chamomile tea

Snacks

• Fresh berries
• Roasted nuts and seeds
• Coconut water
• Honey throat lozenges

The Importance of Nutrition and Hydration With COVID-19

Good nutrition provides energy for your immune system to work optimally while your body fights infection. Eating nourishing foods can also help soothe COVID-19 symptoms.

However, if you experience a significant loss of appetite or other more severe symptoms, seek medical care promptly. Intravenous fluids and additional interventions may be needed.

For mild to moderate cases, stock up on the antioxidant-rich fruits, vegetables, teas, broths, and anti-inflammatory spices discussed here. Avoid inflammatory triggers and stay hydrated as you recover. With rest and proper symptom management, you can help your body heal safely at home.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.