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Best Protein Rich Foods for Covid Recovery

Photo from the Indian Express

The recent pandemic has been a challenging period for all the people.   While many got infected with the novel coronavirus, we also lost some of our family members and dear ones. 

It is obvious that plenty of care is required to be taken in order to pass through coronavirus infection, but one needs to take extra precautions even post-recovery as your body has to put extra effort to alleviate coronavirus. 

Thus, you need to replenish it with all the lost nutrients, proteins, vitamins, minerals, and most significantly to avoid any further health complications.

Why is a protein very vital for covid recovery?

According to experts, protein intake remains important through all phases of COVID recovery to guard the body against muscle loss and to repair the damage done to the muscles and tissues. It supplies energy to help a patient overcome post-COVID weakness. Doctors prescribe a portion of protein-rich foods like pulses, legumes, curd, peanuts, or any other food that has high protein in every meal. 

COVID-19 also imposes high stress on the body. High steroids and medicine through this condition are also very impactful on the body. Thus, protein plays a significant role in rebuilding the immune system. 

Role of protein in the post-vaccination period

Vaccination can put an impact on liver function and imbalance the immune system leading to side effects like fatigue, fever, hormone changes, changes in mood, and disturbed sleep.

Supporting liver health with the right nutrients becomes important which a protein-rich diet with several amino acids compensates. 

Top Protein rich food for covid recovery

  1. Eggs 

Eggs are extremely nutrient-rich. It contains the highest-quality protein. It helps improve levels of “good” cholesterol and provides a great source of Vitamin D which is a star nutrient for the immune system. 

Eggs are among the best dietary sources of choline and are a good source of Omega-3s. They are rich in antioxidants, which can be extremely effective post the oxidative stress of COVID-19.

Photo from Healthline

  1. Fish


Fishes are a great source of protein, which is easy to digest and highly anti-inflammatory. People struggling with their bodies unable to break down lentils and pulses and find themselves very gassy and uncomfortable, fish or meat may be the replacement.  If you are an omnivore, fish will feed you optimal protein. It may also boost brain health and is a good dietary source of vitamin D. It may also reduce the risk of heart attacks and heart-strokes. 

Photo from The New York Times

  1. Pulses and Legumes


Pulses and legumes can be great vegetarian sources of protein and also a good source of iron. Pulses are starchy and add fiber to your meal reducing the risk of heart disease and type 2 diabetes. Doctors recommend that you include a bowl of lentils, beans, or chickpeas at every meal to help quick recovery from COVID-19. 


Photo from WorkoutBuy

  1. Meat

Red meat is rich in amino acids and several nutrients, all of which can be very crucial post-COVID-19. Heme iron is very easily absorbed by the body and also provides vitamin B12, which helps generate DNA and keeps nerves and red blood cells in good health, and helps build bones and muscles Red meat has zinc which keeps the immune system working properly, this is very crucial for covid recovery. 

Photo from Rogue Produce

  1. Sprouts

They are an important source of protein for vegetarians. Mung, alfalfa, chickpea, and flax or chia are easier to digest and boost the protein requirements instantly. It contains high levels of folate, magnesium, phosphorus, and vitamin K. It is ideal for obese and diabetic patients.  Sprouting increases the vitamins and mineral content and doubles the Vitamin A and C content. Adding a cup of mung sprouts to every meal is good for COVID patients and also tasteful to eat. 

Radish sprouts are rich sources of vitamin A, B, C, E, and K and amino acids. The lignin in radish sprouts also helps reduce the risk of cancer. 

Sunflower sprouts are also a good source of amino acids, vitramin D and E, minerals such as phosphorus, calcium, and iron, and phytonutrients 

Photo from The Indian Express

  1. Milk 


Milk contains a wide range of vitamins and minerals, protein, healthy fats, and antioxidants. Milk is a rich source of protein, where one cup of milk has 8 grams of protein. 

It contains all 9 essential amino acids required for the body to operate properly. Consumption of dairy products on a daily basis gives greater body muscle mass and enhanced physical performance. A glass of milk daily to recover from COVID-19 is proved to be beneficial. 

Photo from Organic Facts

How much protein should one consume?

Consuming 1-1.5 grams of proteins per kg of body weight is recommended. If your weight is around 60 kgs, your ideal protein intake should be between 60-90 grams per day. It is recommended to consume protein from natural sources such as meat, eggs, fish, dairy, legumes, and soy.


It becomes extremely crucial to meet daily nutritional requirements especially for COVID-19 patients for a speedy recovery. Along with Protein, other vitamins and minerals requirements and also essential in the process of recovery. Keeping oneself hydrated is equally important.

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