What’s happening now
In the UK, hospital cases and admissions have been creeping upward in recent weeks.
The UK Health Security Agency (UKHSA) has noted that as autumn approaches, respiratory illnesses tend to increase, and the emergence of new lineages is being closely monitored.
Two variants, sometimes referred to as “Stratus” (XFG / XFG.3) and “Nimbus” (NB.1.8.1), are in circulation and under observation.
One characteristic that has been highlighted is that the “Stratus” variant has sometimes been associated with a hoarse voice as a symptom.
Importantly, health bodies emphasise that there is currently no strong evidence these variants are more severe than earlier ones, but they may evade immunity somewhat more efficiently.
In short: COVID is still circulating, and we can’t assume seasonal “quiet” any more. As ever, vaccination, surveillance, good hygiene, and isolation when ill remain key defences.
Nutrition, Immunity & Recovery: How Food and Drinks Can Help
It’s not a cure-all: diet alone cannot stop infection or replace treatments or public health measures. But there is growing evidence that good nutrition can support immune resilience, reduce complications, and aid recovery for those who do get infected.
Here’s what research and guidance suggest:
Key nutrients to spotlight
Some vitamins, minerals and food components are repeatedly flagged in the literature as beneficial in the context of infectious disease and recovery:
Vitamin C Antioxidant, supports immune cell function Citrus fruits, berries, kiwi, bell peppers, broccoli
Vitamin D Regulates immune response, may reduce severity risks Fatty fish (salmon, mackerel), egg yolks, fortified foods, safe sun exposure
Zinc Important for immune cell proliferation & repair Shellfish, meat, legumes, nuts, seeds, whole grains
Omega-3 fatty acids Anti-inflammatory actions, aid tissue repair Fatty fish (salmon, sardines), chia seeds, flaxseed, walnuts
Vitamin A / Beta-carotene Supports mucosal barriers (respiratory, gut) Carrots, sweet potatoes, spinach, kale, liver (in moderation)
Phytochemicals / polyphenols May modulate viral replication, inflammation, oxidative stress Green/black tea, coffee, berries, citrus, cruciferous veg, herbs & spices
A study reviewing food and nutrients across many countries noted that diets rich in antioxidant and anti-inflammatory components correlated with better COVID-19 outcomes (less severe disease, faster recovery) when used as complementary approaches.
Other recommendations from agencies like WHO emphasise diets rich in fresh, unprocessed foods, plenty of hydration, and minimising excessive sugar, salt and ultra-processed foods.
Beneficial foods & drinks: practical ideas
Here are some concrete suggestions (and how they might help) if you’re aiming to support your body during this time:
Drinks & liquids
Water: Fundamental. Adequate hydration supports all bodily functions, helps thin mucus, and prevents dehydration.
Herbal teas (unsweetened): E.g. ginger, chamomile, mint — soothing, hydrating, and may have mild anti-inflammatory or antiviral plant compounds.
Green tea / black tea: Rich in polyphenols and antioxidants that may modulate immune responses.
Bone broth / light soups: Gentle on the digestive system, warming, hydrating, and can deliver protein and minerals — useful particularly if appetite is poor.
Diluted fresh citrus juice / lemon water: As a vitamin C boost (without overloading on sugar) — e.g. a splash of lemon in water.
Smoothies: Use fruit, vegetables, yoghurt or oat milk, seeds — a convenient way to pack in nutrients when appetite is low.
Foods & meals
Colourful fruits and vegetables: Aim for a “rainbow” — red peppers, berries, greens, sweet potato, tomatoes — to supply antioxidants, fibre and micronutrients.
Lean protein sources: Chicken, turkey, fish, eggs, legumes — vital for repair, immune cell production, muscle maintenance.
Whole grains: Brown rice, oats, quinoa, whole wheat — for energy, fibre, B-vitamins and sustained glucose.
Nuts & seeds: Almonds, walnuts, chia, flaxseed — good sources of healthy fats, protein, micronutrients.
Healthy oils: Extra virgin olive oil, avocado oil — in moderation, preferential to saturated or trans fats.
Fermented foods / probiotic sources: Yoghurt, kefir, sauerkraut, kimchi — may support gut health, which is increasingly recognised to interact with immune function.
Spices & herbs: Turmeric, garlic, ginger, rosemary — beyond flavour, many have anti-inflammatory or antimicrobial properties.
If someone is battling COVID and struggling with symptoms (loss of appetite, nausea, fatigue, taste changes), strategies include:
Eating smaller, frequent meals rather than large ones
Choosing softer, easy-to-swallow foods
Fortifying foods (e.g. stirring in nut butters, powdered milk, oils)
Using gentle flavour enhancers (herbs, lemon, mild spices) to stimulate taste/appetite
Resting after meals, avoiding overeating
The British Dietetic Association also suggests following a Mediterranean-style diet, avoiding overly strict / restrictive diets, planning easy meals and nourishing drinks, and being gentle with oneself during recovery.
This is supportive nutrition, not medicine. Good diet and fluids can help, but they cannot replace vaccines, antiviral treatments, medical care, or public health measures.
Not every individual will respond the same: age, underlying health conditions, pre-existing nutrient status, medications, and severity of illness all matter.
Always check with a healthcare professional, especially if you have chronic diseases (e.g. diabetes, kidney issues, heart disease) or are on treatments that influence diet.
If you’re taking supplements (vitamins, minerals, herbs) in large doses, be cautious — interactions or side effects can occur.
In acute illness, appetite may drop; forced large meals may do more harm (e.g. nausea) than good. Gentle, small, nutrient-dense options are often better.
Taking a Broader View: Prevention & Resilience
While focusing on food is worthwhile, the bigger picture matters too:
Vaccination and boosters remain one of the strongest defences against serious COVID outcomes.
Hygiene measures — hand washing, mask use in crowded/poorly ventilated settings — still help reduce transmission.
Adequate sleep, stress management & physical activity support immune function.
Prompt testing and isolation if symptoms appear, to limit spread and allow early supportive care.
Monitoring, especially for vulnerable groups (older adults, immunocompromised, those with comorbidities), remains essential.
Summary & Take-Home Tips
COVID is still active globally and within the UK, with some upticks in cases and new variants under watch.
Good nutrition and hydration can help support your immune system, aid recovery, and potentially reduce complications — but they are just one piece of the puzzle.
Emphasise fresh, varied, unprocessed foods, focus on key nutrients (vitamin C, D, zinc, omega-3s, antioxidants), and include comforting, easy-to-eat meals and fluids if unwell.
Pair nutritional strategies with vaccination, hygiene, rest, and access to medical care when needed.
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