Covid JN.1 variant: What to eat and avoid when recovering from the disease

Covid JN.1 variant is spreading and with that, the number of cases have been rising rapidly. Recovering from this disease requires a thoughtful approach to nutrition, focusing on foods that support the immune system and aid in speedy recovery. According to the World Health Organization(WHO), “People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases.” Here's a guide on what to eat and what to avoid during the recovery period:

What to eat

Here are some foods you can add to your diet.

Nutrient-rich foods

Prioritise nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins. These provide essential vitamins, minerals, and antioxidants crucial for immune function and recovery.

Hydrate yourself

Stay well-hydrated by drinking plenty of water, herbal teas, and clear broths. Adequate hydration helps maintain electrolyte balance and supports the body's healing process. WHO recommends 8-10 cups of water everyday.

Protein sources

Include protein-rich foods like poultry, fish, eggs, paneer, soya, dairy, legumes, and tofu. Protein aids in tissue repair and strengthens the immune system.

Vitamin C-rich foods

Citrus fruits, strawberries, bell peppers, and broccoli are rich in vitamin C, known for its immune-boosting properties. Include these to support your body's defence mechanisms.

Zinc-rich foods

Zinc is essential for immune function. Try to include foods like lean meats, nuts, seeds, and legumes to ensure an adequate intake of this important mineral.

Healthy fats

Include sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats support inflammation regulation and overall cellular health.

Easy-to-digest foods

Opt for easily digestible foods during recovery, such as plain rice, bananas, applesauce, and toast, popularly called the BRAT diet. These can help manage gastrointestinal symptoms that may accompany Covid.

What to avoid

Here are foods that you should definitely try to avoid.

Processed foods

Limit the intake of processed and sugary foods. These can contribute to inflammation and may impede the recovery process.

Excessive caffeine and alcohol

Reduce consumption of caffeinated beverages and alcohol, as they can contribute to dehydration. Focus on hydrating options like water and herbal teas instead of opting for cups full of coffee.

Very spicy food

Spicy or heavily seasoned foods may exacerbate digestive issues. Choose mild and easily digestible options during recovery, which are light on your stomach.

Fatty and fried foods

High-fat and fried foods may be harder to digest and can contribute to discomfort. Opt for healthier sources of fats during this period like white meat. Try to avoid processed meats like store-bought sausages.