Potatoes are high in fiber, which can help you lose weight by keeping you fuller for longer. Fiber can help prevent heart disease by maintaining healthy cholesterol and blood sugar levels. Potatoes are also high in antioxidants, which help to prevent disease, as well as vitamins, which help your body function properly.

Let's toss in some potatoes while you're making your soup! Because of their potassium content, these starchy vegetables can help regulate fluid balance. Because COVID-19 is a respiratory illness, fluid balance is critical. Dehydration can thicken respiratory secretions, making them difficult to clear from your lungs. According to the U.S. Department of Agriculture, each medium spud contains 906 milligrams (mg) of potassium, making it a good source of the mineral.

If you don't like potatoes in your soup, consider snacking on bananas, avocado, and apricots, which are also high in potassium - according to Harvard University.

According to Eric Ascher, MD, family medicine physician at Lenox Hill Hospital in New York, these frozen treats can provide hydration and some nutrition, as well as soothe a sore throat if that is one of your COVID-19 symptoms. He explains that maintaining a high level of hydration will aid immune system function.

The Healthcare Infection Society notes in a report about dehydration and COVID-19 that hydration and infection operate in a vicious cycle: not having enough fluids predisposes you to infection, which then accelerates your fluid loss. According to the report, a fluid deficit appears to develop slowly in COVID-19, so keep your hydration levels high even if you're not thirsty.

Coconut water is the clear liquid found within coconuts. It is not the same as coconut milk, which is made from a combination of coconut water and grated coconut. As a result, coconut water is a type of juice. Coconut water is popular for rehydrating after exercise or when suffering from a minor illness because it contains electrolytes.

Electrolytes are minerals such as potassium, sodium, and calcium that your body requires to function properly. When you have diarrhea, your body flushes out a lot of electrolytes that must be replaced in order for you to heal and not feel weak. People frequently drink sports drinks, but coconut water is an excellent way to hydrate with natural electrolytes and no sugar. To avoid consuming added sugar, which can wreak havoc on your immune system, drink plain, unsweetened coconut water.

Oats are one of the healthiest grains on the planet. They're a gluten-free whole grain that's high in vitamins, minerals, fiber, and antioxidants. According to research, oats and oatmeal have numerous health benefits. Weight loss, lower blood sugar levels, and a lower risk of heart disease are some of the benefits.

COVID-19, like any other virus, causes inflammation in the body. When you're infected, eating foods with anti-inflammatory properties may be beneficial. Whole grains are an easily accessible food group that can help you reap the benefits. Researchers discovered that whole grain consumption was associated with lower inflammation markers in 838 people across nine different studies and populations studied in a review of nine randomized controlled trials published in Medicine in October 2018.

Whether or not you've been exposed to the novel coronavirus, eating naturally vitamin-rich produce is important for your health. Besides, these anti-inflammatory whole foods have promising benefits for hastening your recovery.

A study published in the journal Gut in September 2021 discovered that a plant-based diet (which can take many forms, such as a vegan or vegetarian diet) not only reduced the risk of developing COVID-19 but also reduced the severity of symptoms in those who did contract the virus. You already know potatoes are good for you but consider other options, such as watermelon, strawberries, cucumbers, and iceberg lettuce, which shine due to their high water content.

Plain applesauce, like whole apples, is low in calories, fat, and salt. It contains carbohydrates and natural sugar, as well as trace amounts of vitamins and minerals such as copper, B vitamins, and vitamins C and E. The amount of fiber in applesauce varies depending on whether the apple peels were left on or removed. Applesauce made from apple peels may contain more antioxidants and beneficial plant compounds.

If your stomach is upset, you may have heard that applesauce is a good food to eat. Applesauce is one of the four main foods in the BRAT diet (bananas, rice, applesauce, toast) — a bland, low-fiber, easy-to-digest diet. For many years, people have used the BRAT diet as an easily digestible and well-tolerated diet during gastrointestinal illnesses. Consider including some of those anti-inflammatory whole fruits and vegetables in the latter.

As previously stated, a plant-based diet may aid in COVID-19 recovery. Include protein from sources such as nuts, seeds, and nut butter in your diet. Consuming protein-rich foods is essential for preserving muscle mass during a period when you're likely cutting back on physical activity. Furthermore, COVID-19 is a hypermetabolic state, which means your body is burning more fuel to speed up your recovery, and if that fuel is not replaced, it can lead to more fatigue.

People who are affected by COVID frequently reduce their consumption due to shortness of breath or a general lack of appetite. Focus on protein if you're having trouble maintaining your normal appetite while dealing with a COVID diagnosis. There is also the option of using animal sources. However, according to a study published in Current Developments in Nutrition in May 2019, plant-based protein may be a better anti-inflammatory agent than animal protein.

Oily fish contains omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and may reduce the risk of heart disease, cancer, and arthritis. Both white and oily fish are high in lean protein. According to a research review published in Infection & Chemotherapy in December 2020, omega-3 fatty acid sources such as fish (such as salmon, cod, and sardines, according to the Mayo Clinic) may help lower the inflammation associated with COVID-19.

Previous research has shown that omega-3 fatty acids are incorporated throughout the body into a specific layer of your cell membranes, according to those researchers. They note that this process can help reduce inflammation, which may have an antiviral effect. Nonetheless, more research on omega-3s and COVID-19 is required.

It's high in a variety of nutrients and may even have some health benefits. However, it is critical to select the right type of Greek yogurt, as many are loaded with additives such as added sugar. According to a commentary in the October 2020 issue of the journal Food Research International, Greek yogurt is also a fermented food that may help reduce the severity or duration of a COVID-19 episode.

Greek yogurt is made by fermenting yogurt in tanks and then straining whey and other liquids during the final processing steps. As a result of the process, the product is thicker and has a higher protein content. Fermented foods and probiotics, according to the researchers, may deliver beneficial microbes to the digestive system, which has a direct impact on immunity as well as lung function.

Warm tea can help break down mucus and flush it out of the body, carrying bits of the virus with it. Add honey to your tea instead of sugar. When you have COVID-19, drinking honey before bed may improve your sleep, and it also has antimicrobial properties that help improve the immune response. A study published in Clinical Nutrition in December 2018 found that patients admitted for an acute heart attack with sleep issues in Iran consumed a mixture of honey and milk twice a day for three days. Researchers discovered that they slept significantly better than a control group that did not receive this mixture.

In terms of antimicrobial activity, previous research has found that honey, particularly manuka honey, has antibacterial and anti-inflammatory properties. A research review published in the journal Heliyon in December 2020 theorized that being able to reduce acute inflammation, such as the kind has seen with COVID-19, could lead to an enhanced immune response, but more research is needed to prove this effect.