Nutrition Before and After COVID-19 Vaccination

Comprehensive Nutrition Before COVID-19 Vaccination

• Ensure adequate sleep and a regular daily routine, such as getting enough rest and a good night's sleep the night before vaccination to help the immune system function at its optimal level.
• Keep the body well-hydrated, as water helps cells eliminate toxins. According to the Ministry of Health (2021), you should maintain a fluid intake of 2.5–3 liters per day, particularly at key times such as upon waking in the morning, mid-morning to noon, lunchtime to mid-afternoon, and afternoon to dinnertime.
• Eat a full and diverse range of foods. Ensure adequate intake from food groups including meat, fish, eggs, dairy, whole grains, and fiber-rich foods such as green vegetables and fresh fruit.
• Consume soft, easily digestible foods if experiencing nausea and loss of appetite after vaccination, such as chicken soup or minced meat congee with mung beans, and eat smaller, more frequent meals.
• Avoid arriving with an empty stomach before vaccination. Fasting prior to vaccination can cause dizziness or fainting, especially for individuals who have a fear of needles.
• Do not consume alcoholic beverages before and after vaccination. Alcohol can suppress the immune system, cause dehydration, reduce the body's ability to fight infections, increase the risk of complications, and make it difficult to distinguish between alcohol-induced reactions and vaccine side effects.
• Avoid consuming large amounts of caffeine-containing products (tea, coffee, energy drinks, etc.) before vaccination. Excessive caffeine intake increases heart rate, elevates blood pressure, and can cause cardiac arrhythmias, which may interfere with pre-vaccination health screening and clearance.
• Avoid excessive consumption of saturated fats, fast food, and fried or grilled foods, as high levels of saturated fats can increase inflammatory responses in the body and impair health.
• Some individuals may experience nausea after receiving the vaccine; therefore, easily digestible foods such as vegetable soup, potato soup, or mung bean congee should be prepared in advance, while difficult-to-digest foods such as cheese, meat, and high-sugar items should be avoided.

Eat adequately and diversely, combining a wide variety of foods adjusted to personal taste. The daily diet should feature a balanced combination of animal and plant-based protein sources such as meat, fish, eggs, dairy, shrimp, crabs, seafood, and legumes. Increase the intake of sesame seeds, peanuts, legumes, green vegetables, and ripe fruits. A diet that meets energy and nutrient requirements should derive 55–65% of total energy from carbohydrates, 20–25% from fats, and 15–20% from proteins. Specifically, choose options such as:

• Fish: Fish possess anti-inflammatory properties and are rich in omega-3 fatty acids, which help boost immune function.
• Chicken: Chicken soup has anti-inflammatory properties. Furthermore, chicken is highly suitable for individuals with diabetes and hypertension. Chicken is a rich source of protein and can be consumed two to three times a week following vaccination.
• Eggs: Eggs are an abundant source of protein, followed by fish and chicken. Eggs contain essential amino acids that help enhance immunity. Individuals with diabetes who have recently received a coronavirus vaccine should include eggs in their diet.
• Vitamins and minerals play a critical role in the body's resistance and immunity; deficiencies can impair the body's defenses against pathogenic viruses and bacteria. Key vitamins and minerals that enhance resistance and immunity include vitamin A, vitamin C, vitamin D, vitamin E, and minerals such as iron, zinc, and selenium. According to recommendations for green vegetables and ripe fruits, the daily intake should be 200–300g of green vegetables and 100–200g of ripe fruits per person. Vitamins and minerals are abundant in foods such as:
  • Vitamin A is abundant in dark green leafy vegetables, yellow and red fruits such as Gac fruit, papaya, mango, Malabar spinach (rau ngót), and amaranth, as well as animal-derived foods like chicken, pork, and beef liver;
  • Vitamin E is rich in natural food sources such as soybeans, soybean sprouts, sesame seeds, peanuts, wheat germ, sunflower oil, olive oil, and dark green leafy vegetables;
  • Vitamin C is found in high amounts in Malabar spinach, culantro (ngừ tàu), amaranth, jute leaves, Basella alba (mồng tời), and green onions, as well as fruits such as pomelo, papaya, tangerines, oranges, and lemons;
  • Vitamin D is abundant in fish liver oil, egg yolks, fish, seafood, and milk;
  • B-complex vitamins are rich in rice bran, grains, various legumes, sesame seeds, wheat germ, heart, and liver;
• Iron influences cell-mediated immunity more than humoral immunity. Iron is abundant in black wood ear mushrooms, shiitake mushrooms, red amaranth, soybeans, beef blood curd, pork kidneys, duck egg yolks, and freshwater crabs;
• Zinc enhances immunity, promotes wound healing, and helps maintain the senses of taste and smell. Zinc participates in hundreds of metabolic enzymes in the body. Zinc deficiency increases children's susceptibility to respiratory and digestive infections due to lowered resistance, manifested as anorexia, growth retardation, and stunted linear growth. Rich sources include meat, fish, shrimp, clams, milk, eggs, hard clams (ngao), and oysters;
• Green vegetables: Account for a significant portion of our daily meals. Green vegetables are packed with essential nutrients, minerals, and phenolic compounds. Try to include vegetables such as kale, spinach, and broccoli in your diet to combat inflammation. Additionally, specific foods are recommended by nutrition experts:
• Turmeric: Curcumin, the yellow compound in turmeric, is highly beneficial to health and acts as an anti-stress food.
• Garlic: Garlic works wonders in boosting immunity and nourishing beneficial gut microbiota. Garlic is rich in probiotics, which help nourish microorganisms in the gut.
• Ginger: Ginger helps manage chronic conditions such as hypertension, coronary artery disease, and pulmonary infections.
• Blueberries: Blueberries are rich in cellular enhancers and phytoflavonoids. These foods are very high in potassium and vitamin C, which help boost immunity.
• Dark chocolate: Dark chocolate is packed with supplements that can immediately improve your mood and provide energy. Studies show that dark chocolate can improve health, reduce the risk of coronary artery disease, and notably stimulate the palate, making it beneficial when experiencing signs of nausea post-vaccination.

Things to Avoid and Limit After COVID-19 Vaccination

According to the US Centers for Disease Control and Prevention (CDC), there is currently no evidence that alcohol consumption reduces the effectiveness of COVID-19 vaccines. Neither is there evidence that COVID-19 vaccines are unsafe for individuals who consume alcohol.

However, the CDC and experts strongly warn that people should avoid drinking alcohol before and after immunization, as alcohol has the potential to suppress the immune system and cause dehydration. Ideally, alcohol consumption should be avoided for at least one day or longer following vaccination. Alcohol also weakens the body's ability to fight infections, increases the risk of complications, and can complicate the differentiation between alcohol-related reactions and vaccine side effects.

Furthermore, alcohol is proven to be a stressor on the immune system. Specifically, while alcohol may help individuals fall asleep faster, it disrupts sleep architecture, negatively affecting overall sleep quality and duration—a trigger for suboptimal immune function. Additionally, foods high in saturated fats, fast food, and foods prepared by deep-frying, frying, or grilling with excessive oil—such as fried chicken, sausages, Chinese sausage (lạp xưởng), and French fries—contain high amounts of saturated fats that increase inflammatory responses in the body and cause adverse health effects.

Specialist Level I Doctor Đào Thị Hảo

Department of Nutrition, 108 Central Military Hospital

Based on pre- and post-vaccination guidelines by the Ministry of Health and the US CDC
Source: http://benhvien108.vn/dinh-duong-truoc-va-sau-khi-tiem-vac-xin-covid-19.htm