Post covid recovery diet


Post an infection, most individuals do gain sufficient antibodies which prevent chances of reinfection. However, it’s still not conclusive as to how long can immunity last. Reinfection cases have been documented as well. More so, for people who belong to a high-risk category like diabetes, high blood pressure, kidney issues, or are old, taking preventive measures to further defend immunity can be quite helpful. Hence, post-COVID infection, wellbeing still should never be taken lightly.

There is something called “long COVID syndrome“, where a Covid patient continues to show symptoms even post-recovery and can last over six months. So do not panic, slowly with the right diet, you will feel normal again. There can be multi organ impact. Chronic patients need to monitor for any cardiac symptoms, kidney impact, other things to monitor. There can be secondary bacterial infections. So keep a healthy check and good rest before getting back to routine.

Energy is the most important need of our body, and energy that is easily utilized and takes minimum effort on the part of our metabolism is Carbohydrate. Rich sources of carbs are whole grains, pulses, fruits, vegetables, roots and tubers. Right now, just sticking to whole grains may not be very important, easy to cook suji, or semolina, maybe a good idea. Ready-to-eat breads and oats, poha, idli will also conserve effort and provide easy to digest options. As you get better, start introducing healthier choices once more.If you are diabetic, try to have low glycaemic index foods like emmer wheat, barley in carbs. When sick, do not avoid any medicines in the fear it will increase sugar, that can be managed, but later on do take care of your food to avoid any sugar spikes.

Proteins – These are the building blocks of our body. They help in repair of cells. During illness, there is a loss of muscle mass which needs to be replenished. Adding protein to every meal is critical to rebuilding the body. Depleted proteins also mean lowered immunity. Eating proteins all in one meal will not work as the body may not be able to utilise a large amount at one go; spread it through the day and it is difficult for the body to digest protein. Gives a load on the kidney too, so when loading with protein rich food, consult your doctor for any post covid impact on your liver and kidney.

Have a besan cheela, sattu paratha, sattu drink, white sesame seed chatni, ragi idli, egg/paneer for breakfast, boiled kabuli chana chaat, or lobhiya chaat, dal and green vegetable for lunch and chicken soup or paneer bhurji for dinner.

  • · Milk and dahi are good sources of quality proteins and calcium, ragi is very good , so are
    nuts and seeds. Curd is good for gut health too. After all the medicines your gut needs special
    attention and needs good pre and probiotics to recovery.
  • · Moringa, ragi, sesame, ax seeds are something you should have in daily routine.

In case you find it difficult to eat, then speak to your nutritionist for a supplement that
will help you tide over. Write to us at for free consultation.

Vitamin C is a strong antioxidant that is specific to lung health. Foods like bell peppers, citrus fruits, alma, guava, lemon, spinach, papaya, kiwi, tomato, mango and strawberries are a few good sources. Being a water-soluble vitamin, you need to consume adequate amounts daily. Having dry alma, lemon water, oranges will help to meet the need.

Zinc is another critical nutrient that supports immune health. Overdosing may cause problems problems like copper depletion,so stick to the supplemental amount as per your prescription. Good sources include Pumpkin seeds, Rajma, Lobia, Chana, almonds, Chicken, Milk and Cheese, to name a few.

Vitamin D is not just a vitamin, but it functions as a hormone and is closely involved with the immune system. Several studies have found a positive correlation between Vitamin D and better
COVID outcomes. Sunlight also releases Nitric Oxide from our skin stores and that is known to be beneficial and protective to heart health, another reason to soak up the sunshine.

Nitrate helps in vasodilation, to remove mucus need more blood circulation, food rich in nitrate helps – so have beetroot, butterhead lettuce, spinach daily.

Glutathione The master antioxidant. Spinach, avocado, asparagus and okra (bhindi) are rich source. Sulphur rich foods like broccoli, cauliflower & mustard green also help. Garlic, onions also boost glutathione levels. 1 Brazil nut is sufficient for daily value of selenium, which acts as cofactor
in increasing levels.

Avoid tea/coffee and caffeine-rich beverages, as caffeine tends to increase heart rate, dehydration and blood pressure in the human body, On the other hand breathing difficulty, Fatigue, exhaustion are the major symptoms affecting people during post-COVID infection So, to get early relief from these symptoms to try to avoid caffeine-rich drinks as much as possible.

Quit smoking and drinking alcohol- Smoking directly damages your lungs and lowers down to their strength and capacity, making you prone to furthermore infections. And as we all know,alcohol consumption suppresses the immune system so, Smoking and alcohol consumption both should be avoided.

Shift to Herbal teas for the satisfaction of tea and the avoidance of caffeine. Herbal teas are a good source of nutrients and protection. They are a medicine in itself. Don’t have kadha on empty stomach, this can produce acidity. So have it around 11am after some food.

Fight Dehydration

Signs of dehydration:

Increased thirst

Dark coloured urine

Reduced urine output

Dry mouth

Increased heart rate

Tiredness and Confusion.

Even though you may not be thirsty, it is important that you continue to eat and drink fluids to support your body’s ability to fight the virus. When you are dehydrated, your respiratory secretions thicken and are hard to clear from your lungs. Being unable to clear your secretions from the lungs can lead to pneumonia.

Consider the following

Take frequent small sips of liquids every few minutes if you are unable to drink large quantities at one time. Add some flavour like lemon, mint, orange, any fruit of your choice to make it easy to consume.

Use a variety of liquids to avoid taste fatigue – Hot Kadha, Soups – Veg, Chicken, Dal , fresh lime juice, herbal teas etc.

Long COVID syndrome

There is something called “Long COVID Syndrome”, where a Covid patient continues to show symptoms even post-recovery and can last over six months. So do not panic, slowly with the right diet, you will feel normal again.

Fatigue control

2 Dates

2 walnuts

2 almonds

2 anjeer/fig


4-5 raisins

Few peanuts

Tips for Eating Alone

  • Try sharing a “virtual” meal with a friend, neighbour or family member through various social media platforms.
  • Eat at the table- set the table, put on music or a good movie ( ditch the news and social media).

If you need more ideas or support please speak to a
Registered Dietitian or email us at

Other than these post-Covid diet tips, you need all the nutrients that are necessary for your health. Recovery post-COVID will take some time, you need to eat, rest a lot and also put all the bad experiences behind you for becoming truly healthy.

Breathing techniques are a must – follow Ramdev baba, Shri shri, Isha kriya, anything …or simple deep breathing,
10 minutes 3 times a day, which will help your lungs in long way.

Good sleep goes unnoticed as an important factor when it comes to recovery. But we all know that our body heals the most during sleep. We need a good 8 hours of sleep for recovery. Having disturbed sleep is a common factor among post covid patients and taking care of it will help in better health. Take a hot water bath, avoid caffine or gadgets, mediate and say your gratitude prayers. Take a good herbal tea like our Nindra before sleeping. Chamomile, jatamansi and ashwagandha help in stress management and better sleep and they are not habit forming or having any side effects. So do give it a try for that fresh morning effect after a good night sleep.

Eat, sleep, meditate and hydrate! Stay safe!

Autoimmune Disease and Covid

In allopathy, there is no cure for autoimmune diseases like Lupus, sarcoidosis etc and treatment with corticosteroids are often necessary to control disease activity. In addition, patients are frequently treated with immunosuppressive agents and cytotoxic drugs to control abnormal immune responses and tend to be immunocompromised and more prone to infections. Therefore, people with autoimmune disease are considered a vulnerable population for coronavirus infections and COVID-19. Due to immunosuppressive medicines, they should not take IMMUNITY BOOSTERS like kadha, tulsi, zinc etc without consulting their physician because their existing medicines are suppressing their already super active immune system and these products will work against it. So please do not self-supplement yourself based on google.

Overdose of Zinc is harmful

Zinc depletes copper and these days people are just popping zinc tablets without thinking. This leads to copper deficiency and recently, few experts and Dr Shashank Joshi, who is the covid care incharge of Maharashtra has said that overdose of zinc can be one of the reason for black fungus too, as fungi feed on Zinc.

Some common Copper Rich foods are – Sunflower seeds, Sesame seeds, Mushrooms, Almonds etc.

A Sample Diet Plan for a day could be

Start your day with – Soaked almonds, walnuts, fig, raisins.

Have – a good herbal tea rather than kadha or regular tea. You can
include a pinch of tulsi, cinnamon, ashwagandha, lemongrass in the tea. You can even try Ko Imunita tea,
which has the goodness and protection of all these.

Breakfast – good protein is required in all meals, so a simple besan cheela, beetroot thepla, lauki cheela, poha, idli, emmer wheat roti, spinach roti, bread poha, beans, ragi idli, millet dosa, boiled kabuli chana, boiled kala chana or lobhiya, fruits like papaya /pomegranate /pineapple /blueberries /watermelon, vegetables salads, sandwiches, boiled egg or egg omelets.

Mid noon – amla, guava, orange, lemon mint water, beetroot carrot juice, coconut water, fruits juices (non diabetic), bowl of fruits, buttermilk, moringa mix, seed mix (pumpkin seeds, white sesame seeds, ax seeds & sunflower seeds in equal quantity) , masala papad (add onions, mint, coriander)

Lunch – Peas pulav, mong dal kichadi, dhal kichadi, barley roti, emmer roti with vegetable curry.
Dal spinach curry, Rice with pepper rasam , baked beans, mushrooms, broccoli, beetroot salad, letuce salad like butterhead, paneer burji, paneer sandwich, buttermilk.

Evening – A good herbal tea with 3-4 walnuts, ½ bowl of peanuts/makhana, few pistas, seed mix , or a simple sattu drink or sharbat . Can try our Ko Imunita tea to help in supporting immune system.

Dinner – let this meal be simple and easy to digest, soups like Spinach soup, pumpkin soup, beetroot soup, tomato soup, moringa soup, lentil soup, broccoli soup, khichdi, rava idli, boiled vegetables, any easy to digest food.

Post Dinner – Take 1/4th teaspoon of turmeric,1/6th teaspoon of black pepper in 100 ml (half glass) warm water before sleeping for acting as anti-inflammatory. If you have sleep issues, try Nindra.


90% of our Indian spices are anti-viral. But have with caution, like Turmeric is good for health but maximum in a day you should have 1/4th teaspoon in the whole day not like 3-4 spoons. Giloy around 600 mg. Pinch of black pepper helps in turmeric absorption, but more will harm. Cinnamon too in small quantity. Licorice 1/3rd teaspoon in a day is fine, more can increase blood pressure. Balance of this is a must and helps. More spices can cause ulcers, constipation & indigestion, acidity, stomach ache etc.

General Health Range

Ko – Imunita

Immunity Booster Tea

Immuno 5

Immunity Booster Tablets


Constipation Powder


Tea for Distress & Quality Sleep

Anti-Diabetic Range

Metabolic SuperPowder

Increases Metabolism & Supports Blood Sugar

Green Moringa Blend

The Necessary Nutrients Needed for a Prosperous Day !

Diab8 tea

Manage Sugar Levels

Emmer Wheat Barley Dailya

Heirloom Wheat and Barley Daliya

Emmer Wheat Flour

Heirloom Wheat fortified with Vitamins and Minerals

Women’s Health Range


Tea for Women Libido


Tea to manage & balance hormones

Weight Management Range

Veroa Slim Tea

Supports Weight Management


Weight Management Powder

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