Nutrition advice during the COVID-19 and post COVID-19

Nutrition advice during the COVID-19 and post COVID-19

Just when we thought life is resuming back to normal days, the second wave of COVID-19 hit our country hard. It is devastating to see how the coronavirus cases are at its peak than ever before with shortage of oxygen, beds and ventilators. Watching the reports on television shatters our hearts into zillion pieces. 

COVID-19 is a life-threatening virus. Many of us are clueless when things will get normal again. From being stuck at home to working from home, everyone is worried and it is taking a toll on your mental as well as physical health. 

But remember, you cannot just allow covid-19 situation to cripple your mind, as managing mental and physical health is utmost important during this unprecedented time. So eat well and stay positive. 

Now you must be wondering, how can I keep myself healthy to not let the coronavirus infection affect me seriously?  Here we have listed nutritional tips that you must include for a soundful mind, body and soul to cope up with COVID-19 outbreak. 

Coming back to our topic, proper nutrition and hydration are more important than ever before. A healthy balanced diet helps boost immunity, fight diseases and infections. Hence, one must include a balanced diet. Along with it, drink 3-4 litres of water daily. Avoid junk food, processed food items, limit intake of salt and sugar to lower the risks of obesity, heart disease, diabetes, cancer and other types of diseases.

Read more: Why Are Bodyweight Exercises Harder Than Weights

Nutrition advice during the COVID-19 and post COVID-19:

  • It is vital to eat fresh fruits and veggies everyday:
  1. Eat seasonal fresh fruits and vegetables every day.
  2. Eat legumes, nuts, whole grains, unprocessed food items such as oats, millet, brown rice, potato, etc. 
  3. Do not overcook vegetables as they might lose their vitamins.
  4. Add antioxidant-rich foods that will help build stronger immunity. Naturally, Dark-colored fruits and vegetables are the best sources. Eg: Red bell pepper, Purple cabbage, berries. 
  • Consume enough water everyday:
  1. Water helps to get rid of toxins in the body. It also regulates body temperature, transports nutrients and compounds in the blood, and helps to lubricate joints. 
  2. You must consume 3-4 liters of water daily.
  3. You can also consume fresh fruit and vegetable fresh juices, lemon water, tender coconut water. 
  4. Avoid canned beverages and overconsumption of tea and coffee. 
  5. If you are vegan, then you can use Nut milk for smoothies
  • Eat moderate amount of fats and oil:
  1. You must consume healthy fat from  nuts (almonds, walnut, pistachios, etc) & seeds (pumpkin, sunflower, etc)  avocado, olive oil, sunflower oil, canola oil rather than unhealthy fat like refined oil like postmans oil,  butter, margarine, bakery products like kharis, butter cookies, etc 
  2. Read the label while purchasing a packaged food item. Avoid foods with transfat listed in the label. 
  • Avoid eating out:

Eat home cooked food to avoid exposure to coronavirus infection as far as possible. If you have to order in, ensure that food is ordered from a safe restaurant or cafe of your choice. 

  • Limit your intake of salt and sugar:
  1. While cooking food, limit the salt additional & also avoid ingredients that are high in sodium like soy sauce. 
  2. Avoid ready to eat packaged foods as they generally contain large amounts of sodium 
  3. Limit your intake of sodas & colas that are high in sugar
  4. To curb your sugar cravings, choose fresh sweet fruits like mango, watermelon OR consume dry fruits like date, dried fig, raisins. 

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List of foods that can help boost immunity during COVID-19:

  • Dark chocolate (about 75 % dark) 
  • Turmeric
  • Ginger
  • Garlic
  • Green Tea
  • Citrus fruits & Mango 
  • Amla 
  • Nuts (Almonds & Walnut) 
  • Egg (along with the yolk) 
  • Home made curd 


Currently, the world is looking for a cure from the coronavirus.  However, you must take your vaccine to lower the risk of infection. If you experience any symptoms of coronavirus – self-isolate yourself immediately, take your physician’s advice on the phone, eat a healthy diet and take your medicines on time. 

Healthy nutritious diet is not a cure for coronavirus, but it can surely boost your immunity to help you fight the virus better. A healthy diet can also reduce risk of diabetes, heart disease, cancer, obesity and other chronic illnesses which as per research are the top comorbidities.

It is advised by nutritionists and experts to provide the body with necessary vitamins, minerals, antioxidants, proteins and fiber. Adding dietary supplements with Vitamin C, Zinc and vitamin D, that can tackle a nutrition deficiency and improve one’s immune cell response to fight the coronavirus. 

Remember, this too shall pass! Stay safe, stay healthy! 

Disclaimer: We are not claiming that this nutrition diet will keep coronavirus at bay. Although eating healthy and regular physical activity along with practicing social distancing, wearing masks and washing hands frequently together can help fight infection.

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