India is witnessing a concerning uptick in COVID-19 cases once again, with reported as of May 28, 2025. New variants like NB.1.8.1 and LF.7 are being closely monitored by the World Health Organization (WHO), even though they are currently classified only as Variants Under Monitoring. While most symptoms linked to these strains remain mild, such as medical professionals are emphasising the importance of strengthening the immune system, and diet plays a vital role in that.
Dr Archana Batra, dietitian and a certified diabetes educator, says “As Covid cases are rising once again, it is very important to have a proper nutritious diet for a strong immune system. A well-balanced diet plays a crucial role in not only supporting your body’s defenses but also aiding recovery if you are infected with the virus.”
to protect yourself and recover faster if infected:
Pre-packaged snacks and ready-to-eat meals often contain high levels of sodium, sugar, and unhealthy fats, which can weaken your immune response. These foods offer minimal nutritional value and may increase inflammation in the body, hindering your recovery.
High sugar intake can suppress immune function and fuel inflammation. Avoid soft drinks, packaged juices, candies, and desserts, especially if you’re showing any COVID symptoms. Instead, opt for fresh fruits and natural juices without added sugar.
While tempting, fried foods can slow down digestion and add to the feeling of fatigue. They are also known to increase inflammation and should be minimized to help your body focus on fighting infection.
Too much caffeine can dehydrate your body and disrupt your sleep cycle, both of which are crucial when your body is fighting off a virus. Instead, stay hydrated with herbal teas, coconut water, and plain water.
Some people report increased mucus production or digestive discomfort when consuming milk, cheese, or yogurt during respiratory infections. If you’re prone to such issues, consider plant-based alternatives like almond or oat milk during your recovery period.
Heavy, fatty meats can be tough on the digestive system and may prolong recovery time. They also promote inflammation. Instead, consider lean protein options like lentils, eggs, fish, or grilled chicken.
Alcohol can impair immune function, disrupt sleep, and cause dehydration. During times of illness or increased viral exposure, it’s best to steer clear of alcoholic beverages entirely.
While spices like turmeric and ginger are known for their immunity-boosting properties, overconsumption of spicy foods can irritate the throat and stomach, especially if you’re already dealing with a sore throat or nausea, which are among the current COVID-19 symptoms in 2025.
Cold foods like ice cream, cold drinks, or even chilled salads may throat discomfort and should be avoided when experiencing like sore throat or nasal congestion.
White bread, pasta, and baked goods made with refined flour offer little nutrition and can spike blood sugar levels. Instead, switch to whole grains like oats, brown rice, and quinoa that offer more fiber and immunity-boosting nutrients.
As COVID-19 variants continue to spread, especially in states like Kerala, Maharashtra, and Delhi, keeping your immunity strong through a proper diet is more essential than ever. Eating clean, nutrient-dense foods can support your body in fighting infections and speed up recovery if you get sick. Combine these dietary tips with regular hand hygiene, masking in crowded places, and staying up to date with vaccinations to stay protected.
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