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Although many foods are rich in antioxidants and provide our body with the world of good, there are no single miracle foods or drinks that can "boost' immunity and potentially protect us from the coronavirus. However, good nutrition does indeed play a role in our health, but rather than choosing to add certain types of food or on the contrary cut out specific foods, a better approach is to consider whether our current diet is providing us with all the right nutrients we need for optimal health. This is extremely important especially for, although not exclusively for,  those recovering from long covid.

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Obviously eating right can be challenging at the best if times and even more so if we are feeling unwell. However, as we know it is vital for our body to receive a balanced and varied diet which include a range of quality vitamins, minerals, proteins, carbohydrates and fibre in order for optimal recovery. The NHS Eatwell Guide and the mediterranean type diet are said and proven to include a fantastic balance and diversity of these to help rebuild our muscles, immunity and increase our energy levels.  So what kind of foods do this include and how much? 

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-Base meals on potatoes, bread, rice, pasta or other starchy, wholegrain carbohydrates, as they are a good source of energy. Wholegrain types are good for fibre and often release energy more slowly which may help when struggling with fatigue.
-Aim to have at least five portions of a variety of fruits and vegetables daily, for vitamins, minerals and fibre. 
-Beans, pulses, nuts and seeds, fish, eggs and meat are good sources of protein. Eat red meat less often and small portions only, especially processed types like sausages and bacon. 
-Fish is low fat and good to include twice a week, especially oily types such as salmon, and sardines, which are rich in omega-3. Plant-based sources of omega-3 include certain nuts, seeds, oils, soya and omega-3 enriched foods.
-Milk, cheese and yoghurt are sources of protein and calcium which keeps bones healthy. If choosing dairy-free alternatives, make sure they are fortified with calcium and other vitamins too. 
-Drink plenty of fluids, especially water. Fruit juice and smoothies also count, but limit these to 150ml per day.

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Some people experience loss or change in smell and taste, following a COVID infection. These changes usually don’t last long, but can affect your eating. By adding strong flavours such as spices, or sharp and bitter tastes like citrus, may help as well as varying the textures and temperatures of foods to help keep them interesting.

 

Smell training,  which involves repeated stimulation of the olfactory (smell) nerve using a range of scents, may be of help to some. Individuals are required to regularly smell essential oils or different items from the home that provide a range of pleasant odours and/or they have a connection with (e.g. lemon / orange rind, nutmeg, mint, ground coffee, vanilla).

 

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In the UK it is currently recommended to take a daily vitamin D supplement of 10 micrograms from October to April when the nights are darker and the sun is not as strong. However, if you have little or no sunshine exposure because of Long Covid and you are spending most of your time indoors, you should take a vitamin D supplement all year round. 

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Additionally, if you are struggling to consume normal amounts of food and are unable to eat well, you further risk a low intake of vitamins and minerals which means you are probably gong to feel even worse. It may therefore be wise to take a daily A-Z multivitamin and mineral supplement. 

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Healthy gut bacteria are believed to be essential for mental and physical health and may play an important role in recovery from Covid and Long Covid. Probiotics are ‘good’ bacteria found in food products (e.g. yogurt) or taken as food supplements. They are thought to restore and even improve the balance and function of gut bacteria disrupted by an illness or treatment such as antibiotics. Eating a diet rich in fibre, fruit and vegetables, wholegrain foods and fermented foods (such as kefir, kimchi and sauerkraut) can also improve the gut microbiome.

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The symptoms of Long Covid and their effects on nutrition and health are varied and unfortunately there is currently little evidence to support any foods, eating patterns or nutritional supplements for the management of Long Covid. However, eating a varied and balanced diet, including protein, vitamins and minerals and the correct amount of energy through slow releasing carbohydrates, has multiple health benefits related to weight, immunity, gastrointestinal function and the gut microbiome, and has the potential to support recovery and rehabilitation from Long Covid

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