r10 Of the three macronutrients—protein, fat, and carbs—protein is known for its ability to build muscle and repair tissues. It also serves as the backbone of all your cells, including immune cells. Getting too little of it impairs immune function and puts you at greater risk of infectious disease, according to research published in the British Journal of Nutrition.
Many protein sources also contain micronutrients, Amidor said, explaining that beef gives you both. “Beef helps immunity because it has the mineral zinc, which is involved in many metabolic activities in your body, including the production of protein and wound healing,” she said. Amidor, who partners with the National Cattlemen’s Beef Association, recommended choosing lean cuts of beef whenever possible.
Of course, beef doesn’t own the market on protein and zinc: Pork, lamb, and chicken all contain sizable amounts of both. For a softer meal that requires minimal effort when your energy is zapped, toss meats in the slow cooker with a low-sugar marinade.
Plenty of plant-based options also offer protein, including beans, lentils, and tofu (all of which are good sources of fiber, too). Then again, if digestive complaints are part of your COVID-19 experience, you may want to avoid these foods, since they could aggravate bloating and diarrhea.
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