How to eat your way to post-Covid recovery

Stay positive and test negative. So, you got Covid, defeated it and emerged victorious. But the road to recovery might be a long one, especially if you don’t take care of yourself. Majority are reporting fatigue, weakness, as well as loss of energy, appetite and strength. Consider this: your body used all its strength, even dipped into its reserves to rid itself of the infection. Naturally, there is depletion that the body needs to replenish. Eating well is one of the quickest ways to become fighting fit.

Watch what you eat

To fight weakness, the body needs proteins. “Your diet should be high in protein such as eggs, milk and milk products, pulses, chicken, fish, nuts and pumpkin seeds,” says Sakshi Bakshi, founder, Nucros Science, a company that creates meal plans for people, as well as DNA-based diets. “You should also have an antioxidant rich diet that includes ginger, garlic, raw turmeric, green tea, and coloured fruits and vegetables,” she adds. As per Bakshi, you need to have three proper major meals—breakfast, lunch and dinner; these should not be skipped. “Have small and frequent meals and foods with high fibre, such as salads and fruits, daily.”

Drink up

If you want the body to heal or even stay healthy, it is very important to replenish fluids you may have lost during Covid. “You need at least 3-3.5 litres of water intake per day,” says Bakshi. Hydration is key in the recovery process. If you find it hard to drink a lot of water, try herbal teas or tasty and healthy water infusions. “Include soups, coconut water and fresh juices in your diet,” she adds.

Avoid junk

“Restrict the intake of processed foods, such as chips, namkeens, biscuits and chocolates,” says Bakshi, adding, “Also restrict the intake of refined sugar desserts, such as mithai, as well as high-salt items like papadchutney and pickles.” Many people equate junk food with comfort food when in reality they do more harm than good. You can replace junk with healthier snack options such as nuts and seeds. They are great sources of essential fatty acids including Omega-3, and boost energy while also being delicious.

Top five recovery foods

According to Bakshi, there are certain foods that will speed up your recovery process. “Eggs and otherwise veg sources of protein such as paneer, lentils and nuts and seeds will help in recovering from protein deficiency and will help the body to recover fast,” she says. Second on her list is a zinc-rich item. “Fish has zinc that will help control viral infections and reduce the ability of the virus to multiply,” she explains. Third on the list is a milk product that has garnered a lot of attention, thanks to actor Kareena Kapoor’s endorsement—ghee. “Ghee and white butter help your lungs recover fast,” says Bakshi. Fourth on the list are high immunity building and anti-inflammatory foods. “These include kadhas, raw turmeric, basil, ginger and garlic that are a must have. They boost the body’s immunity and help fight viruses and infections,” says Bakshi. Fifth on the list are foods that are rich in Vitamin C. “Broccoli, cauliflower, bell peppers, kiwi and citrus fruits are high in Vitamin C and help the body heal quickly,” shares Bakshi. Remember, recuperation can be much faster and easier if you just follow these expert-backed tips and recommendations.