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Post-Covid Recovery: Here’s a sample diet and tips for boosting immunity

    COVID-19 best road to recovery : starts with food

It’s not easy when one comes to know that they are COVID positive. Especially when the new strain is showing more dreadful symptoms it’s all the scarier. After testing positive for COVID-19 it is not only hard to accept the fact but the person becomes weak both physically & mentally. Recovery from COVID is sometimes slow or incomplete in many individuals. With symptoms including cough, shortness of breath, and fatigue. A person with suspected or confirmed COVID-19 may need support with their mental health and diet to ensure their well-being. People who eat a well-balanced diet tend to be healthier with a stronger immune system. Along with a lower risk of a chronic illness or an infectious disease.

Here, are some tips on how to get back your post-COVID strength and health:

A trustworthy diet plan plays a vital role in crucial times. During these times, it is advised to take extra care of your health. So that the body remains strong and fit to fight against it effectively and preventing the illness from becoming fatal. It is necessary to provide proper nutrition and hydration to the body. It is also required to eat a variety of fresh and unprocessed food every day to get the vitamins, minerals, dietary fibers, protein, and antioxidants to speed up the recovery process. As the body gets strained to recover energy and vitality, it is important to drink 10-12 glasses of water. As it helps in removing the toxins from the body.

When it comes to a self-isolation diet, make sure to include protein, iron, zinc, vitamin D, and vitamin B-rich foods. Have food that is very nutritious for the heart and lungs. Also suggested to include energy-boosting food. Such as banana, apples, oranges, or sweet lime juice for a faster recovery with post-COVID fatigue. Make sure to include whole-grain cereals or unprocessed maize, millet, oats, wheat, brown rice, khichdi, oats, brown rice, and starchy vegetables (such as starchy tubers yam, Colocasia, and potato) to gain back the exhausted energy. Consume 100gms protein during the first three days of quarantine followed by 75gms for another five days, then switch as per your daily requirements. Good quality protein preferably lentils, milk, cottage cheese, and egg white for gaining strength and 2 cups of fresh citrus fruits, 2 & 1/2 cups green and colored vegetables per day.

Post-covid sample diet

It is beneficial to incorporate herbal drinks such as basil & ginger brew or turmeric milk before retiring to bed which will relieve you of cough and itchy throat. Avoid sweet beverages, alcohol, and caffeinated drinks which lead to dehydration and anxiety. Also nuts such as almonds (soaked overnight), walnuts, sunflower, gingerly or flaxseeds, raisin. Also, common fig in the morning with hot milk will provide a lot of strength for doing your daily activities.

Here is a sample diet for post-COVID  :


Early morning: Lukewarm water with lemon and honey 1  glass OR Ginger detox drink (lukewarm water with a tsp of ginger paste (and 2 tbsp of fresh mint paste if required) morning on an empty stomach.

Breakfast: Veg Poha / Chila/ Veg upma/ idli + 2 egg whites/ almonds 5-6 overnight soaked+milk with 1\4 tsp turmeric and ginger powder

Mid-morning: coconut water or sweet lime juice

Lunch: Amaranth / ragi or multi-grain flour Chapati/ Rice/ Veg Pulao/ khichri/ dal, green leafy vegetable, Curd Salad (carrot and cucumber)

Evening: Ginger tea/ veg (tomato or lentil pumpkin) or chicken or soup/ boiled black chana chaat

Dinner: (Amaranth/ ragi/ multigrain flour Chapati),  beans/ paneer/ chicken or dal and  green vegetable and  Salad

Bedtime: turmeric milk

Also Read: Safe Way To Lose Weight: Nutrigen Wellness

Dr. Kanchan Singh

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