Post-COVID diet: which oils to add to porridges, soups and salads for recovery

Scientists have proven that COVID-19 affects not only the respiratory system but also the cardiovascular and digestive systems. Many people who have recovered from coronavirus continue to experience weakness, fatigue, difficulty concentrating, and memory problems. Another common post-COVID symptom is loss of appetite combined with heaviness or mild nausea after meals. Even small portions can feel like a burden for the digestive system.

One of the most important aspects of post-COVID recovery is a wholesome, balanced diet that must include raw plant-based fats.

Nutrition after COVID-19: key rules

To restore strength, energy, and the joy of eating, it’s important to follow these dietary recommendations:

• Daily calorie intake: 28–30 kcal per 1 kg of body weight (for women – 25 kcal);
• Fat-to-carb ratio: 30/70 if there are no breathing problems, 50/50 if oxygen saturation is below 95%;
• Omega-3 fatty acids: essential for regenerating the respiratory epithelium, heart, and blood vessels. Best sources: flaxseeds and flaxseed oil, walnuts, and chia seeds;
• Gut health: pumpkin seeds are rich in fiber and magnesium, which improve digestion and relieve constipation. Their omega-3 and omega-6 balance also helps normalize stomach acidity and reduce heartburn;
• Immunity support: cold-pressed black cumin seed oil (Nigella sativa, Kalonji) is rich in thymoquinone, a unique compound that strengthens immune defense and can even reduce coronavirus activity by blocking viral cell spikes from attaching to mucous membranes and alveoli;

A well-balanced diet is important not only for those recovering from coronavirus but for anyone experiencing fatigue, low energy, or poor appetite. Everyday meals should include soups, porridges, fresh vegetable and fruit salads, meat, and fish, while fast food and snacks are best avoided.

Healthy oils for a post-COVID diet

When cooking, it’s best to use cold-pressed oils instead of refined ones. They are rich in omega fatty acids, vitamins, and minerals that play a key role in metabolic and regenerative processes.

For salads and side dishes: cold-pressed oils such as flaxseed, pumpkin seed, mustard, or black cumin oil.

For frying, stewing, and baking: oils with a high smoke point, such as mustard oil (adds a spicy flavor) or camelina oil (mild and neutral, preserving the natural taste of food).

CraftOil – cold-pressed oils for recovery after COVID

CraftOil™ is a Ukrainian producer of premium-quality, 100% natural, and flavorful cold-pressed oils. Their product range includes: black cumin seed oil – immune-boosting and antiviral, pumpkin seed oil – excellent for digestion and rich in magnesium, mustard seed oil – ideal for cooking with a piquant taste, a wide choice of eco-friendly nuts and seeds: walnuts, chia, flax, mustard seeds, almonds, and more.

These products are not only perfect for oil extraction but also for everyday nutrition. They supply the body with essential nutrients, strengthen immunity, improve digestion, and support heart and vascular health.

Want to learn more about their benefits? Not sure which oil or seeds to choose? Just leave a request on our website – and our managers will gladly help you navigate the world of healthy, natural foods.