What to Eat When You Have COVID: 10 Foods and Drinks to Support Recovery

When you’re sick with COVID-19, you may not have much of an appetite. But eating well can help give your body the energy and nutrients it needs to recover. Research shows that certain vitamins and minerals play an important role in keeping your immune system working properly.

Researchers have explored whether these nutrients can also help people recover from COVID specifically. Most of the studies have been on dietary supplements rather than foods, and the results have been mixed. Still, eating nutrient-rich foods and staying hydrated are good ways to support your overall health while you’re sick. 

Here are 10 foods and drinks to add to your plate (or cup) when you have COVID.

1. Strawberries

Strawberries are a great source of vitamin C. A cup of sliced strawberries has more vitamin C than a medium orange.

Vitamin C acts as an antioxidant, which means it helps protect immune cells from damage. Vitamin C also supports your immune system’s ability to fight infections. 

Some research suggests that high doses of vitamin C may reduce the risk of severe illness or death from COVID. But the evidence is mixed, and it’s not clear whether dietary vitamin C would have the same effect.

Still, strawberries are a good option when you’re sick. Try blending them into a smoothie for an easy way to sip some vitamin C.

Other foods high in vitamin C include:

• Broccoli

• Red bell peppers

• Guava

• Papaya

• Oranges

2. Eggs

Eggs are a great option when you’re sick because they’re easy to prepare and gentle on your stomach. They’re also one of the few foods that naturally contain vitamin D.

Vitamin D plays a key role in immune health. It may help regulate your immune system, control inflammation, and support your body’s defenses against infections.

Researchers have also studied whether vitamin D can help people recover from COVID. Most studies have used supplements rather than food, and the results have been mixed. Still, getting enough vitamin D through your diet helps support normal immune function.

Other foods that contain vitamin D include:

• Mushrooms exposed to ultraviolet (UV) light

• Fish, such as salmon, sardines, and canned light tuna

• Beef liver

• Fortified breakfast cereals

3. Beans

Beans are a good source of plant-based protein, and they’re easy to add to soups and broths if you’re sick.

Getting enough protein is always important, but it’s especially helpful when you’re fighting an infection. Your body uses protein to make immune cells and antibodies that help fight infections. Protein also helps your body repair tissues as your body recovers. 

Beans provide other important nutrients, too, including fiber and iron.

Some beans to try include:

• Navy beans

• Garbanzo beans

• Black beans

Other good sources of protein include: 

• Lean meats

• Fish

• Dairy products

• Eggs 

4. Sweet potatoes

Sweet potatoes contain beta-carotene, an antioxidant that the body converts into vitamin A, a nutrient that’s important for immune health. Vitamin A helps your body make immune cells that fight off invaders like viruses. It also helps maintain the protective barriers in your body, like the lining of your respiratory tract, that keep germs out.

A review of seven studies found that low vitamin A levels may be linked to worse clinical outcomes of COVID. But results of studies looking at effects of vitamin A on COVID have been mixed. Some research suggests vitamin A may help with certain symptoms, but other studies haven’t found a benefit. Regardless, getting enough vitamin A from foods supports immune function.

Foods with vitamin A include:

• Beef liver

• Butternut squash

• Carrots

• Pumpkin

5. Oatmeal

Warm oatmeal can be comforting. Its carbohydrates can also provide energy when you’re sick. Oatmeal’s fiber supports gut health, and its zinc supports immune function.

Researchers have studied whether zinc supplements can support COVID recovery. One study found that in people with COVID, zinc helped reduce COVID symptoms and severity. But a review of four clinical trials found that zinc supplements didn’t significantly improve COVID outcomes overall. 

While most research has focused on zinc supplements, you can also get zinc from foods, including:

• Beef

• Turkey

• Fortified cereals

• Pumpkin seeds

6. Nuts

All nuts contain healthy fats. Walnuts, in particular, contain omega-3 fatty acids that help regulate inflammation and support immune health.

Researchers have studied whether certain omega-3s, particularly those found in fish and supplements, can help people recover from COVID. One study from 2023 suggests that supplementing with omega-3s may improve inflammatory markers in people with COVID. But we need more research to know whether omega-3s reduce COVID severity or speed recovery. 

Other foods that contain omega-3s include:

• Fatty fish, such as salmon, mackerel, sardines, and tuna

• Soybeans and edamame

• Seeds, such as chia, hemp, and flaxseeds

7. Sunflower seeds

Sunflower seeds are an excellent source of vitamin E, a powerful antioxidant that helps protect your cells from damage. Vitamin E also supports your immune system by helping immune cells function properly and fight infections.

Getting enough vitamin E helps keep your immune system functioning normally. But there’s limited evidence that consuming extra vitamin E helps people recover faster from COVID.

Other foods with vitamin E include:

• Butternut squash

• Avocados

• Egg yolks

• Seafood, such as salmon, shrimp, and cod

• Nuts, particularly almonds

8. Artichoke

Artichokes are an excellent source of fiber. Most people know that fiber is good for gut health. But research suggests that fiber may also play a role in how your body responds to infections like COVID. 

One study of 250 people hospitalized with COVID found that those who ate more fiber before getting sick tended to have milder symptoms and shorter hospital stays.

More research is needed to know whether eating fiber can improve COVID outcomes. But fiber helps nourish beneficial bacteria in your gut, which play an important role in supporting your immune system. 

Other foods high in fiber include:

• Fruits, such as berries, pears, and apples

• Vegetables, including Brussels sprouts and broccoli

• Whole grains, such as oats and barley

• Beans and lentils

• Nuts and seeds

Keep in mind that increasing fiber too quickly can cause bloating or gas. So add fiber gradually, especially if you’re already experiencing digestive symptoms from COVID.

9. Coffee

Coffee is a rich source of polyphenols, plant compounds with antioxidant effects that can help protect your cells from damage. Researchers have also studied whether these compounds may offer benefits against COVID. 

Some studies suggest that people who drink coffee regularly may be less likely to get COVID. And lab research suggests that both regular and decaffeinated coffee may have antiviral properties. There’s some evidence that drinking coffee may help you recover from COVID. But more high-quality studies are needed.

If you enjoy coffee and it’s part of your daily routine, you can generally continue drinking it in moderation while you recover from COVID. Just keep in mind that too much caffeine can interfere with sleep, and getting enough rest is important for recovery. 

10. Yogurt

Some yogurt contains probiotics, live microorganisms that can support gut health and may provide other health benefits. 

Researchers have studied whether probiotics can help people recover from COVID. One large review of 18 studies found that probiotics didn’t reduce the risk of getting COVID. But they were linked to faster recovery and shorter hospital stays.

Most research has focused on probiotic supplements, not foods like yogurt. So it’s not known whether yogurt can directly support COVID recovery. Still, foods with probiotics can support gut health and overall well-being.

Other foods that may contain probiotics include fermented foods and drinks, such as:

• Kefir

• Sauerkraut

• Kimchi

• Kombucha

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

When you’re sick with COVID, you may not feel much like eating. And if you’ve lost your sense of taste and smell, food may be even less appealing. 

If you’re struggling to eat, don’t worry about following a “perfect” diet. Instead, focus on getting enough fluids and eating small amounts of foods you can tolerate. 

Here are a few things that might help:

• Enjoy 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.

• Smoothies: Blend fruits, veggies, and protein-rich ingredients into a smoothie for an easy, refreshing way to get nutrients.

• 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.

Frequently asked questions

Why trust our experts?

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.

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.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Our editorial standards

Meet our experts