How diet could help long Covid sufferers

Vitaminology publishes their long Covid nutrition report, which includes the best tips for dealing with long Covid.

Revealed: The right diet for Long Covid

vitaminologywhich enables the search, discovery and comparison of vitamins and supplements has launched a new Long Covid Diet Report containing the best diet and lifestyle advice for people struggling with long Covid.

The ongoing after-effects of a Covid infection are now referred to as “long-Covid” or “long-distance Covid” and are estimated to affect around one in three people who have contracted the SARS-Cov-2 virus. Long-term Covid symptoms can include fatigue, bad mood, anxiety, joint and muscle pain, trouble sleeping, nerve pain and brain fog.

As with other postviral diseases, long covid can be caused and maintained by a combination of factors. Imbalances in the immune system, persistent inflammation and impaired energy production in the body are thought to be involved.

The report covers the benefits of an anti-inflammatory diet to support post-viral fatigue and optimal immune function, as well as the essential nutrients for immune function and energy production. The report also looks at lifestyle factors to reduce inflammation such as self-care, stress reduction and sleep.

What is included in an anti-inflammatory diet?

Vitaminology Nutritional Therapist Caroline Hind explains what should be included in an anti-inflammatory diet.

Mixed vegetables

Always aim for 5-7 servings of vegetables per day, especially green leafy vegetables like broccoli, cauliflower, sprouts, collards, kale, spinach, arugula, and Swiss chard, all of which are rich sources of immune-supporting nutrients like vitamin C, antioxidants, folic acid, vitamin K, magnesium, calcium, iron and potassium.

This also includes orange-colored vegetables like carrots, orange peppers, and squash, which are high in beta-carotene, the plant-based form of vitamin A needed to support immune function.

full grain

It’s a good idea to eat whole grains and complex carbohydrates, such as whole wheat pasta, brown rice, whole wheat oatmeal, buckwheat pasta, quinoa, sweet potatoes, beans, lentils, and chickpeas, rather than refined carbohydrates. Refined carbohydrates include white bread, white pasta, white rice, and sugary cereals, which can worsen fatigue and inflammation.


Try to include a protein source with each meal to support sustained energy levels. Good sources include lean meat, fish, eggs, quinoa, nuts and seeds, or opt for plant-based meat alternatives like soy. Avoid fatty cuts of meat and processed meats like salami, sausages, and bacon, which are more pro-inflammatory.

Proteins provide the building blocks (amino acids) for immune cells and for the enzymes that support immune system processes. Dietary protein must be sufficient in both quantity and quality to ensure optimal immune function, since immune cells have specific amino acid requirements.

Healthy Fats

Healthy fats are omega-3 fatty acids and monounsaturated fats. For an easy way to remember the sources of Imega-3 fatty acids, use the acronym SMASH – salmon, mackerel, anchovy, sardines and herring.

You can find monounsaturated fats in avocado oil, hemp oil, and extra virgin olive oil. These healthy fats support blood sugar management, energy production, and help regulate the immune system.

Eat a balanced diet

Eating balanced meals helps support energy levels. Make sure a meal includes a balance of non-starchy vegetables like leafy greens, complex carbohydrates, protein, and healthy fats. Finally, avoid snacking between meals.

Vitaminology is dedicated to reducing confusion in the nutrition and supplements market through choice, quality information and access to one-on-one consultations with accredited nutritionists. By offering the complete package of advice, resources and products, Vitaminologie helps people lead healthier lives. How diet could help long Covid sufferers

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