The Times Australia
The Times World News

.

What to eat when you have COVID – and why reaching for the chicken soup is not a bad idea

  • Written by Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland
What to eat when you have COVID – and why reaching for the chicken soup is not a bad idea

Got COVID? Again?

Deciding what to eat can be mentally taxing, especially when you are not feeling well. However, our diet plays a role in preventing and managing poor health, including COVID.

Having a healthy diet is associated with a reduced risk of COVID[1]. And, if you do have COVID, a healthy diet is associated with milder symptoms[2].

Read more: Don't listen to Gwyneth Paltrow – IVs are not a shortcut to good health[3]

Deciding what to eat can be mentally taxing when you’re sick. Shutterstock

What should I eat during COVID infection?

When we are sick it can be challenging to even think about food. However, the best way to fight the infection is by providing your body with foods that best support you to heal[4].

Fresh fruit, vegetables, whole grains and various forms of protein are broken down into substances by the body to support your immune system.

The Australian Guide to Healthy Eating[5] suggests we eat a variety of fresh foods every day including:

  • two serves of fruit and five serves of vegetables

  • whole grains, such as wholemeal pasta, brown rice or wholemeal bread

  • healthy fats, such as avocado or olive oil

  • meat and meat alternatives (such as lean beef, chicken, tofu or legumes) and dairy (such as cheese or milk).

Eating these kinds of foods every day helps provide our body with the nutrients required to fight infections and remain healthy.

Avoiding processed and ultra processed foods[6] is also encouraged due to the high levels of salt and sugar and lack of nutrition found in these types of foods.

Fresh fruit, vegetables, whole grains and proteins help feed your immune system. Shutterstock

What about chicken soup or similar?

A great way to get all the nutrition your body requires when sick with COVID is through homemade chicken soup, chicken avgolemono, chicken congee or other similar dishes.

Why? Here are four good reasons:

1. It’s easy and cheap to make

The great thing about chicken soup is you can pop it in one pan (or into a slow cooker), throw all the ingredients in together and let it simmer away.

While the ingredients in chicken soup pack a powerful nutritional punch, they don’t cost the Earth.

2. It’s easy to absorb

The boiling process releases the nutritional elements[7] found in the ingredients and aids in digestion and absorption of these vital nutrients.

3. It’s full of vitamins and minerals

Essential vitamins and minerals[8] found in chicken soup include: iron, magnesium, sodium, potassium, calcium, chromium, copper, zinc, vitamin A, vitamin C, vitamin B6 and vitamin B12.

4. It’s flavoursome and powerful

The tasty flavour of chicken soup is enhanced by the seventeen different amino acids[9] found in chicken soup. These amino acids also provide strength for your immune system[10]

The ingredients in chicken soup pack a powerful nutritional punch. Shutterstock

Nutrition can support immune health but it’s not the only answer

The best way to treat and manage a COVID infection is to avoid it in the first place. So remember to practise good hygiene, like washing your hands regularly, and maintain your recommended vaccine schedule[11].

Practising a healthy lifestyle will also reduce your risks of not only contracting COVID, but also developing chronic disease. This includes not smoking or vaping, maintaining healthy physical activity habits, getting enough sleep and reducing alcohol consumption.

The current recommendation[12] for maximum alcohol intake is ten standard drinks in one week, and no more than four standard drinks in one day.

Don’t forget to drink plenty of water

Water is crucial[13] when you’re sick.

Being dehydrated can enhance symptoms of colds and infections, including COVID. It is also associated with a higher risk of developing long COVID[14].

Aim to drink at least two litres of water per day, even more if you have a high body weight or have been losing fluids through vomiting or sneezing/runny nose.

If you don’t feel like having plain water, there are many healthy alternatives such as tea, broth or soup.

Read more: Don’t like drinking plain water? 10 healthy ideas for staying hydrated this summer[15]

Let’s remember to eat healthy anyway

Eating a healthy and balanced diet is an important part of maintain good health and vitality.

Getting caught up in fads or buying supplements can be expensive and there is controversy[16] around their effectiveness.

In the long run, eating healthy will make you feel better and save you money.

Read more: Can taking vitamins and supplements help you recover from COVID?[17]

References

  1. ^ reduced risk of COVID (gut.bmj.com)
  2. ^ milder symptoms (gut.bmj.com)
  3. ^ Don't listen to Gwyneth Paltrow – IVs are not a shortcut to good health (theconversation.com)
  4. ^ heal (www.emro.who.int)
  5. ^ The Australian Guide to Healthy Eating (www.eatforhealth.gov.au)
  6. ^ Avoiding processed and ultra processed foods (doi.org)
  7. ^ nutritional elements (doi.org)
  8. ^ Essential vitamins and minerals (scuj.journals.ekb.eg)
  9. ^ seventeen different amino acids (doi.org)
  10. ^ immune system (pubmed.ncbi.nlm.nih.gov)
  11. ^ vaccine schedule (www.health.gov.au)
  12. ^ recommendation (www.health.gov.au)
  13. ^ crucial (health-study.joinzoe.com)
  14. ^ long COVID (ccforum.biomedcentral.com)
  15. ^ Don’t like drinking plain water? 10 healthy ideas for staying hydrated this summer (theconversation.com)
  16. ^ controversy (theconversation.com)
  17. ^ Can taking vitamins and supplements help you recover from COVID? (theconversation.com)

Read more https://theconversation.com/what-to-eat-when-you-have-covid-and-why-reaching-for-the-chicken-soup-is-not-a-bad-idea-202338

Times Magazine

Headless CMS in Digital Twins and 3D Product Experiences

Image by freepik As the metaverse becomes more advanced and accessible, it's clear that multiple sectors will use digital twins and 3D product experiences to visualize, connect, and streamline efforts better. A digital twin is a virtual replica of ...

The Decline of Hyper-Casual: How Mid-Core Mobile Games Took Over in 2025

In recent years, the mobile gaming landscape has undergone a significant transformation, with mid-core mobile games emerging as the dominant force in app stores by 2025. This shift is underpinned by changing user habits and evolving monetization tr...

Understanding ITIL 4 and PRINCE2 Project Management Synergy

Key Highlights ITIL 4 focuses on IT service management, emphasising continual improvement and value creation through modern digital transformation approaches. PRINCE2 project management supports systematic planning and execution of projects wit...

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Times Features

Tricia Paoluccio designer to the stars

The Case for Nuturing Creativity in the Classroom, and in our Lives I am an actress and an artist who has had the privilege of sharing my work across many countries, touring my ...

Duke of Dural to Get Rooftop Bar as New Owners Invest in Venue Upgrade

The Duke of Dural, in Sydney’s north-west, is set for a major uplift under new ownership, following its acquisition by hospitality group Good Beer Company this week. Led by resp...

Prefab’s Second Life: Why Australia’s Backyard Boom Needs a Circular Makeover

The humble granny flat is being reimagined not just as a fix for housing shortages, but as a cornerstone of circular, factory-built architecture. But are our systems ready to s...

Melbourne’s Burglary Boom: Break-Ins Surge Nearly 25%

Victorian homeowners are being warned to act now, as rising break-ins and falling arrest rates paint a worrying picture for suburban safety. Melbourne residents are facing an ...

Exploring the Curriculum at a Modern Junior School in Melbourne

Key Highlights The curriculum at junior schools emphasises whole-person development, catering to children’s physical, emotional, and intellectual needs. It ensures early year...

Distressed by all the bad news? Here’s how to stay informed but still look after yourself

If you’re feeling like the news is particularly bad at the moment, you’re not alone. But many of us can’t look away – and don’t want to. Engaging with news can help us make ...