Foods and Supplements to Help with Recovery from COVID-19 and Similar Conditions

Recovering from COVID-19, long COVID, or other similar illnesses can be a slow and frustrating process. 

Fatigue, brain fog, shortness of breath, and muscle weakness are all common lingering symptoms. 

While rest and medical advice should always come first, your diet can play a crucial supporting role in speeding up recovery and rebuilding your strength.

Here's a look at some of the best foods and supplements to help your body heal and regain energy after a viral infection.

1. Protein-Rich Foods for Repair and Strength

Your body needs protein to rebuild damaged tissues, restore muscle mass, and support a healthy immune system. Aim to include good-quality protein sources in every meal.

Top picks:

Lean meats (chicken, turkey)

Eggs

Fish (especially oily fish like salmon or mackerel)

Greek yoghurt

Tofu, tempeh, and legumes for plant-based options

Tip: A protein smoothie with yoghurt, banana, berries, and protein powder can be an easy meal when your appetite is low.

2. Foods High in Antioxidants

Oxidative stress and inflammation can linger after a virus, especially in long COVID. Antioxidants help neutralise this stress and support immune function.

Include:

Blueberries, blackberries, oranges, and kiwi

Leafy greens like spinach and kale

Carrots, peppers, and sweet potatoes

Green tea and herbal teas like ginger or turmeric

3. Zinc and Vitamin C for Immune Support

Zinc and vitamin C are well-known immune boosters. They can also help reduce fatigue and fight off secondary infections during recovery.

Good sources:

Zinc: Pumpkin seeds, lentils, chickpeas, beef, and cashews

Vitamin C: Citrus fruits, bell peppers, strawberries, broccoli, and Brussels sprouts

Supplement option: Consider a daily multivitamin with zinc and vitamin C, especially if your diet is limited during illness.

4. Omega-3 Fatty Acids to Reduce Inflammation

Inflammation is a major cause of fatigue and muscle pain after viral infections. Omega-3s have strong anti-inflammatory properties and support heart, lung, and brain health.

Best sources:

Salmon, mackerel, sardines, and other oily fish

Chia seeds, flaxseeds, and walnuts

Algae oil (plant-based supplement)

5. Probiotics for Gut Health

Many people experience gut issues or antibiotic use during or after COVID-19. Probiotics help restore healthy gut bacteria, which can improve digestion, immunity, and even mental clarity.

Foods to try:

Live yoghurt and kefir

Sauerkraut, kimchi, miso, and other fermented foods

Supplements: A quality probiotic supplement can also be useful, particularly if you’ve been on antibiotics.

6. Magnesium and B Vitamins for Energy

Fatigue is one of the most persistent post-viral symptoms. Magnesium and B vitamins play a crucial role in energy production and nerve health.

Sources of magnesium:

Almonds, cashews, spinach, avocado, and whole grains

Sources of B vitamins:

Whole grains, eggs, dairy, meat, and nutritional yeast

Supplement support: A high-quality B-complex and magnesium glycinate can help support sleep, reduce anxiety, and improve daytime energy.

7. Hydration and Electrolytes

Don't underestimate the importance of fluids. Dehydration can worsen fatigue, dizziness, and headaches. Add a pinch of sea salt or use electrolyte tablets if you’re sweating or feeling weak.

Good hydration options:

Water with lemon or lime

Herbal teas

Coconut water

Oral rehydration solutions

Final Thoughts

Recovery from COVID-19 or any similar illness isn’t just about getting rid of symptoms – it’s about rebuilding resilience and long-term health. The right mix of nutritious foods and targeted supplements can help you bounce back stronger, both physically and mentally.

As always, consult your GP or a registered dietitian before beginning any new supplements, especially if you’re on medication or managing other health conditions.

Have you experienced long COVID or post-viral fatigue?

Let us know your recovery tips or what foods have helped you feel stronger in the comments.

Healthy Smoothie Recipes for All-Day Energy

In the hustle and bustle of modern life, maintaining high energy levels throughout the day can be a challenge. 

Some people gulp down so-called energy drinks that have horrible tastes and come in weird, day-glo colours, but there is a better, safer and more natural way to work toward maintaining high energy levels throughout the day. Home made smoothies!

Smoothies are a fantastic way to ensure you get a nutrient-packed start, a midday boost, or a post-workout recovery. Here are some delicious and healthy smoothie recipes to keep you energised all day long.

1. Green Power Smoothie

This smoothie is a great way to start your day. It's packed with greens that are rich in vitamins and minerals.

Ingredients:

1 ripe banana

1 handful of spinach

1 handful of kale

250ml almond milk

1 tablespoon chia seeds

1 teaspoon honey

Instructions:

Add the almond milk to the blender.

Add the spinach, kale, and banana.

Sprinkle in the chia seeds and add honey.

Blend until smooth and enjoy immediately.

2. Berry Boost Smoothie

This antioxidant-rich smoothie is perfect for a mid-morning snack or a pre-workout drink.

Ingredients:

100g mixed berries (strawberries, blueberries, raspberries)

1 small apple, cored and chopped

200ml coconut water

1 tablespoon flaxseeds

1 teaspoon maple syrup

Instructions:

Pour the coconut water into the blender.

Add the berries and the chopped apple.

Add the flaxseeds and maple syrup.

Blend until smooth and serve chilled.

3. Tropical Energy Smoothie

Transport yourself to a tropical paradise with this refreshing and energising smoothie.

Ingredients:

1 cup fresh pineapple chunks

1 ripe mango, peeled and chopped

250ml coconut milk

1 tablespoon hemp seeds

Juice of 1 lime

Instructions:

Add the coconut milk to the blender.

Add the pineapple chunks and mango.

Sprinkle in the hemp seeds and add the lime juice.

Blend until smooth and enjoy immediately.

4. Protein-Packed Peanut Butter Smoothie

Ideal for post-workout recovery, this smoothie is rich in protein and healthy fats.

Ingredients:

1 banana

2 tablespoons natural peanut butter

200ml oat milk

1 scoop vanilla protein powder

1 teaspoon cocoa powder

Instructions:

Add the oat milk to the blender.

Add the banana and peanut butter.

Add the protein powder and cocoa powder.

Blend until smooth and serve immediately.

5. Citrus Burst Smoothie

This zesty smoothie is perfect for an afternoon pick-me-up, loaded with Vitamin C and refreshing flavours.

Ingredients:

1 orange, peeled and segmented

1/2 grapefruit, peeled and segmented

100ml plain yoghurt

1 tablespoon honey

A handful of ice cubes

Instructions:

Add the yoghurt to the blender.

Add the orange and grapefruit segments.

Drizzle in the honey and add the ice cubes.

Blend until smooth and enjoy chilled.

Tips for the Perfect Smoothie

Use Frozen Fruits: For a thicker, creamier consistency, use frozen fruits. They also make your smoothie extra refreshing.

Balance the Flavours: Make sure to balance sweet, sour, and creamy ingredients for a well-rounded taste.

Add Superfoods: Boost your smoothie’s nutritional value by adding superfoods like chia seeds, flaxseeds, hemp seeds, or spirulina.

Keep it Simple: Start with a base liquid (like almond milk, coconut water, or yoghurt), add a couple of fruits or vegetables, and then finish with seeds, nuts, or a sweetener.

Blend Thoroughly: Ensure all ingredients are well-blended for a smooth and enjoyable texture.

Incorporating these smoothies into your daily routine can help you stay energised, focused, and ready to tackle whatever the day throws at you. Cheers to good health and vitality!