Nutrition after covid-19 infection

A well-balanced diet can help patients recovering from covid-19 infection. It is very important to meet the increased nutritional needs of your body and help yourself in  physical, mental and emotional recovery. A few modifications to your daily routine that will aid in a healthy recovery are:

• Eat a lot of fruits and vegetables: Vitamins, minerals and antioxidants present in fruits and vegetables help in quick recovery. Try to consume at least 5-6 pieces of raw fruit a day, either individually or simply added to a blender. Seasonal vegetables in any form can be boiled in water or steamed or added to a salad.
• Diet rich in protein: An adult man / woman during the recovery phase should consume at least 75 grams of protein per day. Vegetarians can consume 2-3 servings of protein in the form of milk and dairy products, nuts and seeds, lentils, peanuts, cheese, mushrooms and sesame seeds. On the other hand, non-vegetarians can consume all of these along with eggs, white meat (poultry) and fish in their diet.
• Eat healthy fats to meet increased energy needs: nuts and seeds, avocados, olive oil, and fish from cold northern seas. The goal is to introduce 30-35 grams of healthy fats into the body per day.
• Add calcium to your diet: milk and milk products, figs, raisins, almonds are excellent sources of calcium.
• Increase your zinc intake: Seeds and grains are rich in zinc, and sprouting and fermenting grains also increases their zinc content, preventing constipation and helping with good bowel movements.
• Super fighter vitamin C: Vitamin C helps strengthen our immune system and fights infection in the body. I recommend the consumption of all types of vegetables, especially broccoli, peppers, tomatoes and green leafy vegetables, as well as citrus fruits such as oranges, grapefruits, lemons and sweet limes, then pomegranates and kiwis.
• Eat little and often: I recommend 6-7 small meals a day. Eating small and frequent meals helps meet your nutritional needs, as well as prevent common post-covid 19 gastrointestinal complications such as gastritis and bloating.
• Be sure to add natural probiotics found in Greek yogurt and kefir to your diet, along with additional supplementation with pharmacological probiotic preparations. Probiotics should be consumed at least one month after antibiotic therapy.
• Drink 3-4 liters of water or tea daily. Avoid coffee and drinks rich in caffeine: As caffeine tends to increase dehydration and increase blood pressure, it can worsen symptoms of fatigue and exhaustion during and after a covid-19 infection. So, to get rid of these symptoms early, try to avoid caffeinated drinks as much as possible.
  In addition to proper nutrition, I recommend light physical activity such as a walk in nature and a full 8 hours of sleep in a 24-hour period.