One of the common and frustrating symptoms of COVID-19 is a lack of smell and taste, which can lead to a lack of appetite and even malnutrition.
But it’s well known that nutrition plays an important role in helping the body recover from illness. So, Dr Rupa Parmar, GP and director of Midland Health, is sharing her top tips on how improving your diet, even with a lack of taste, can help you recover better from COVID.
Dr Rupa Parmar said: “One of the most common COVID symptoms is a lack of smell and taste, which can last months and makes it difficult and frustrating to enjoy foods and can affect your appetite. Seasoning well and eating citrussy or punchy foods can help. For some people, food may also taste metallic, so it’s a good idea to swap out your cutlery.
“Losing weight unexpectedly can be a sign of malnutrition, a common side effect of a loss of appetite. Malnutrition happens when your diet doesn’t provide you with the required nutrients. It also makes your muscles weaker, increasing your risk of falls or infections. Speaking to your GP and making changes to your diet can majorly help with recovery.”
Focus on energy
Choose high-protein foods that will help you increase your energy and rebuild muscle. Protein works to aid in the growth, repair, and maintenance of tissues, so consume more meat, fish, beans, dairy products, and eggs. Increasing carbs in your diet can also give you the energy you need to recover from illness. Whole-grain carbohydrates like pasta, cereals, and bread also contain fibre to manage gut health and constipation.
Fruit and vegetables
Eating more fruit and veg, at least five portions a day, is a great way to increase the amount of nutrients in your diet. This is because they contain vitamins and minerals to aid recovery. Many people who have lost their sense of taste due to COVID also find their taste buds stimulated by sharp, citrussy flavours like pineapple, grapefruit, lemon, orange, and lime.
Drink your nutrients
Yoghurts, smoothies, shakes, and shots can all help you get important nutrients. While nutritional supplements or meal replacements can help if you feel you’re not getting all the vitamins and minerals you need in your diet, they should be used as part of a balanced diet and never as long-term substitutes for whole foods.
Herbs and spices
Herbs and spices can enhance the flavours of dishes, but can also aid in recovery. Ginger is known for reducing nausea, turmeric has anti-inflammatory properties, garlic can boost your immune system, and sage, oregano, and thyme contain antioxidants.
Hydration
Staying hydrated is the best way to aid recovery, and it can help with a dry mouth, too. Water is vital for carrying nutrients to organs and cells, so ensure you’re drinking at least 3 litres of water a day. It’s also a good idea to drink juices, but limit your intake as they usually contain a lot of sugar.
