Six Superfoods For Long Covid

Six superfoods for long Covid to naturally boost your energy and support your immune system.

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What foods are good for long Covid?

Including these six superfoods in your diet can support energy production, inflammation control and regulation of the immune system:

Eggs
  • Eggs are rich in a range of micronutrients that include vitamins D and A which support immune regulation, a selection of B vitamins for energy production, choline for brain health and selenium for thyroid health.
  • Eggs are also a good source of protein, supporting the cells and processes of the immune system while also protecting against muscle loss.
  • For a quick and easy breakfast, drizzle a teaspoon of olive oil into a saucepan, snip a slice of ham into pieces and throw it in a pan with two or three eggs. Stir until the egg is cooked.
Salmon
  • Salmon is rich in anti-inflammatory Omega-3 fatty acids, as well as vitamin D, helping to regulate the immune system and support the health of our body’s cells.
  • Salmon is also a good source of protein, the macronutrient that is essential to the body’s maintenance and repair processes, as well as to maintenance of muscle mass and the immune system.
  • Aim for one meal a week to include a piece of salmon.
  • Choose wild salmon over farmed if possible.
  • Tinned salmon is nutritious too!
Hempseed oil
  • Hempseed oil contains the anti-inflammatory oil, GLA (gamma linolenic acid), supporting the health of our cell membranes and potentially enhancing energy production.
  • Keep hempseed oil in the fridge for freshness and use it cold – its delicate fatty acids are easily damaged by heat.
  • With a mild, fresh flavour similar to sunflower seeds, hempseed oil adds a subtle nutty taste to salads and smoothies.
Liver
  • This often-forgotten, old-fashioned food is packed full of nutrients that support immune function, energy production and the health of the nervous system, including vitamin A, a range of B vitamins, vitamin C and easily-absorbed forms of iron and zinc.
  • Liver also contains the complete range of essential proteins – the amino acid building blocks we obtain from diet – to keep up muscle mass and support immunity and healing.
  • Include liver in your diet once a week.
  • Pan-fried liver makes a good meal with onions and other vegetables for those who like the taste.
  • Milder-flavoured chicken livers can be whipped up into paté or hidden in minced beef dishes.
Pumpkin seeds
  • Pumpkin seeds are a good source of magnesium and vitamin E to support the body’s immune, antioxidant and energy production processes.
  • Pumpkin seeds also contain a wide range of other minerals, including zinc, calcium, potassium and phosphorus, which might compensate for reduced quantities of minerals in processed foods and foods grown in mineral-depleted soils.
  • Sprinkle chopped pumpkin seeds on top of yoghurt, porridge or soups.
  • Alternatively, eat pumpkin seeds as a snack – they can be mixed with sunflower seeds for variety or tossed in vanilla powder to make a low-sugar sweetened snack.
Berries
  • Rich in health-boosting anti-inflammatory plant compounds – flavonoids – berries can be considered an important part of a diet designed to counter inflammation.
  • Berries are also a dietary source of the important antioxidant, quercetin, that plays a significant role in protecting our cells from damage.
  • Low in sugar but high in flavour, berries can also help you to avoid sugary desserts.
  • Look for dark-coloured berries such as blueberries or haskap berries for extra polyphenol content and serve them with yoghurt or in a smoothie.
  • Powdered berry mixes can be a convenient way to keep berry goodness in your cupboard for adding to smoothies or yoghurt.

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Calder, P.C., et al., 2009. Inflammatory disease processes and interactions with nutrition. British Journal of Nutrition.

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Kicińska, A., Glichowska, P. and Mamak, M., 2019. Micro- and macroelement contents in the liver of farm and wild animals and the health risks involved in liver consumption. Environmental Monitoring and Assessment, 191(3).

Dotto, J.M. and Chacha, J.S., 2020. The potential of pumpkin seeds as a functional food ingredient: A review. Scientific African, 10, p.e00575.

Theoharides, T. C., & Conti, P., 2021. Be aware of SARS-CoV-2 spike protein: There is more than meets the eye. Journal of biological regulators and homeostatic agents, 35(3), 833–838.