11 Immune-Boosting Foods and Drinks to Help Fight COVID-19

It's natural to reach for comfort foods when you’re not feeling well. But even if you don’t want to think about your diet while you’re sick, science shows that certain vitamins and minerals play an important role in how your immune system functions. 

Many researchers have looked into the connection between nutrition and COVID-19. Most of the studies have been on dietary supplements rather than specific foods. Still, eating foods that are rich in certain helpful nutrients may be a good idea. So if you have COVID, here are 11 of the best foods to eat.

1. Strawberries

Strawberries are a great source of vitamin C. They actually have more vitamin C than an orange.

Vitamin C acts as an antioxidant, which means it helps protect your immune cells from damage. Research suggests that vitamin C can help fight bacterial and viral infections. And some research even found that people with COVID who took vitamin C supplements were less likely to die from the virus. 

If a juice or smoothie sounds good when you’re sick, adding fruits and veggies that are high in vitamin C is an easy way to get more of this helpful vitamin. 

Foods high in vitamin C include:

• Broccoli

• Red bell peppers

• Tomatoes

• Eggplant

• Cauliflower

• Kale

• Spinach

• Guava

• Kiwifruit

• Oranges

• Pineapple

• Blackberries

• Papaya

• Thyme

• Turmeric

• Cardamom

• Coriander

2. Eggs

Eggs are a great option because they can be easy on your stomach when you’re not feeling well. And eggs — especially the yolks — are high in vitamin D.

Vitamin D plays an essential role in how your immune system works. It may help:

• Regulate your immune system in a way that decreases inflammation

• Prevent the COVID-19 virus from attaching to certain receptors in your body, reducing complications from the virus

• Protect your lungs

It’s important to note that most studies on vitamin D and COVID-19 used vitamin D supplements. That means people were taking extra vitamin D, not just getting it from food. But increasing your intake of vitamin D through your diet may still help your immune system fight off the virus. 

Other foods high in vitamin D include:

• Mushrooms

• Sardines

• Salmon 

• Canned light tuna

• Beef liver

• Fortified breakfast cereals

3. Sweet potatoes

Sweet potatoes are high in vitamin A, another vitamin that plays an important role in your immune system. 

Vitamin A helps your body make immune cells that fight off invaders like viruses. It also acts as an antioxidant, preventing damage to cells. 

One small study found that taking vitamin A supplements didn’t help people hospitalized with COVID. But another research review found that vitamin A supplementation may improve outcomes — especially in people who don’t get enough of it. This is something that’s more likely if you’re sick with COVID. So, adding some vitamin A to your diet may help, especially if your levels are low from being sick.

More foods that contain vitamin A include:

• Fish oil

• Fish liver

• Carrots

• Lima beans

• Corn

• Green soybeans

• Beef liver

• Chicken liver

4. Oatmeal

Oatmeal can be warm and comforting when you’re sick. It’s also a good source of zinc, making it a helpful food to eat for COVID recovery. This is because zinc helps regulate how your immune system functions. There’s already a lot of research that shows zinc helps if you have a cold. For people with COVID, zinc may help lessen the symptoms and severity of the illness. 

Most research has focused on zinc supplementation on top of what you’d get from eating foods high in zinc.

To get more zinc in your diet, you can also look for these foods:

• Chickpeas

• Red meat

• Milk

• Kidney beans

• Dark chocolate

• Nuts and seeds

• Cheese

• Yogurt

• Lentils

• Oysters

5. Beans

Beans are a good source of protein. They’re also easy to add to soups and broths if you’re sick.

When your body is fighting off an infection, it’s breaking down cells. Protein helps rebuild and repair these damaged cells, which can help you recover. And beans contain a type of protein called lectin that may also have antiviral properties that help fight COVID-19.

Other foods that contain lectin include:

• Peanuts

• Lentils

• Mushrooms

• Eggplant

• Fruits

• Wheat

Scientists believe that protein from foods like eggs, fish, lean meats (like chicken), and whey protein may also help decrease inflammation in your body.

6. Nuts

Omega-3 fatty acids — a healthy fat found in many different types of nuts — have anti-inflammatory and antioxidative properties. Two types of omega-3 fatty acids have been shown to reduce the severity of COVID and help people recover from the virus. They may also help reduce the risk of stroke in people who have had COVID.

You can also find omega-3 fatty acids in foods like:

• Beans

• Flaxseed

• Salmon

• Mackerel

• Tuna

7. Carrots

Carrots are high in vitamin E. Vitamin E is another powerful antioxidant that helps maintain immunity against viruses and other respiratory infections.

Foods with vitamin E include:

• Sunflower seeds

• Hazelnuts

• Peanuts and peanut butter

• Kiwifruit

• Spinach

• Broccoli

• Bell peppers

• Mango

• Asparagus

• Shrimp

8. Artichoke

Artichokes are an excellent source of fiber. Most people know that fiber is good for gut health. But researchers have also looked into its potential benefit for COVID. People who eat more fiber tend to have milder COVID symptoms — and they’re less likely to need hospitalization.

While more research is needed to fully understand the role that fiber plays against COVID, scientists believe fiber may support overall health by improving gut health. Fiber has also been shown to decrease the severity of other respiratory conditions, like chronic obstructive pulmonary disease (COPD) and the flu. 

Foods high in fiber include: 

• Pumpkin 

• Brussel sprouts 

• Sweet potatoes

• Guava

• Raspberries

• Beans

• Green peas

• Lentils

• Chickpeas

9. Coffee

Coffee is a rich source of polyphenols. These are antioxidants with numerous health benefits — including the ability to help protect your cells from damage during infections like COVID. It’s no surprise that research suggests coffee may be helpful for COVID.

Some studies suggest that people who drink coffee regularly are less likely to get COVID. And it’s not just the caffeine that helps — both regular and decaffeinated coffee seem to provide some protection from COVID. 

There’s also evidence that drinking coffee may help you recover from COVID. But larger studies are needed to know for sure.

10. Salmon

Salmon is an immune-boosting powerhouse because it’s rich in nutrients like omega-3 fatty acids and vitamin D. 

Salmon is also a great source of melatonin — a hormone well-known for helping you sleep. But melatonin can help your body do more than sleep. Some research suggests that melatonin can help your body recover more quickly from COVID and lower your risk of complications. 

In people who are hospitalized with COVID, there’s evidence that taking melatonin can shorten the hospital stay by more than a day.

Other foods rich in melatonin include:

• Nuts

• Milk

• Tart cherries

• Mushrooms

• Eggs

• Fish 

11. Yogurt

Yogurt contains probiotics — live microorganisms that may have health benefits when you ingest them. Probiotics may help your body fight off COVID and may even help prevent symptoms of long COVID. One large review of 18 studies found that probiotics didn’t stop people from getting COVID, but they did help people recover faster and spend less time in the hospital.

Other foods rich in probiotics include:

• Kefir

• Sauerkraut

• Kimchi

• Pickled vegetables

• Miso

• Kombucha

• Apple cider vinegar

What is good to eat if you have a loss of appetite or taste caused by COVID?

When you’re sick, it’s common to lose your appetite. COVID can also cause a loss of taste, which makes eating even less appealing. That’s why it can be a challenge to eat the immune-boosting foods that are best for COVID recovery. 

If you lose your appetite or sense of taste, try eating: 

• Crunchy foods: Firm, crunchy textures can stimulate nerves in your mouth that boost appetite and pleasure. 

• Hot or cold foods: Temperature can change how food tastes. Experiment with hot, cold, or room temperature foods to see what tastes best.

• Spicy foods: Adding spices like garlic, onion powder, cayenne pepper, rosemary, or cinnamon can improve the taste of common dishes. 

• Smoothies: Smoothies may be easier to eat and are full of nutrients, even in smaller portions. 

• Soup: Soups help keep you hydrated when you’re sick. If you’re reaching for canned soup, look for one that’s low in sodium and high in fiber and protein.

Foods to avoid with COVID-19

If you have COVID-19, try to avoid foods that can increase inflammation in your body. These include:

• Foods high in sugar

• Foods with too much salt

• Alcohol 

Reaching for comfort food isn’t necessarily bad — especially when you’re sick. A homemade chicken noodle soup, even if high in salt, can still be good for you. 

Just do your best to stay away from highly processed foods when possible. This includes things like:

• Candy

• Cakes

• Processed meats like bacon, jerky, or cold cuts

• Sugary drinks

Can your diet lower your risk of getting COVID-19?

The data is mixed on whether specific diets can lower a person’s risk of COVID-19.

One study of nearly 600,000 adults in the U.S. and U.K. found that a healthy, plant-based diet may lower the risk of developing COVID. After monitoring participants throughout the first year of the pandemic, researchers found that people with the healthiest diets were almost 20% less likely to get COVID. This was true even after researchers accounted for other factors like exercise, weight, and socioeconomic status.

But another smaller study found different results. Researchers surveyed nearly 3,000 healthcare workers about their diets. They divided participants into three categories based on their diet: plant-based, pescatarian, and low-carbohydrate or high-protein. This study found no difference in the risk of getting COVID-19 between groups.

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in NYC. She's held local and national roles at the American Medical Women's Association, including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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