Main focus should be on consuming foods that provide high energy and immunity along with helping in rebuilding muscles. Good immunity helps individuals to cope up with infections.
Let’s discuss about some of the dietary modifications that needs to be done –
– If suffering from COVID-19, eat soft foods in a regular interval of time as people have lost the sense of smell and taste.
-Healthy balanced diet full of all the macro and micronutrients is important as it makes the immune system stronger and lowers the risk of infectious and chronic illness.
-Diet should include good amount of fresh fruits and vegetables along with legumes and whole grains as per World Health Organization-
- Serving(WHO guidelines)-
2 cups of fruit 4 serving
2.5 cups of vegetables 5 serving
180 grams of grains
160 grams meat or beans
IMPROVE YOUR DIET
– eating low carbohydrates will help to control blood pressure and blood sugar. So focus should be on a high protein diet and keeping the body in good shape.
-Good intake of Vitamin B, Vitamin C and regularly consuming vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Add a good amount of omega 3 and 6 fatty acids into your daily diet.
-Easily Available home based ingredients to boost your immunity – ginger, Amla (gooseberries), turmeric, bell pepper, tomato, broccoli.
-Herbs like basil leaves, black Cumin and garlic.
-Seeds flaxseed, pumpkin seeds, Chia seeds, sunflower seeds are good sources for protein and Vitamin E.
-Probiotics and Fermented food products good for gut health such as yogurt.
FEW SUPPLEMENTS
Some research paper on COVID-19 suggested that
Importance of vitamins and minerals such as Vitamin A, C and D and vitamin B and zinc and selenium, iron and omega 3 fatty acids . This supplementation is beneficial for the ones at the risk of respiratory viral infections or for those deficient in nutrients .
Some examples of food containing these vitamins and minerals are as below-
Vitamin C
-Acts as a strong antioxidant and boosts up immunity.
SOURCES- tomato, orange, amla, lemons, kiwi, papaya. You may also have fresh amla juice.
Vitamin D
-Most of the population is often deficient in vitamin D
SOURCES – fish, egg yolk, mushrooms
Zinc
-It is an essential component to WBC the cells which fight against the infections.
SOURCES OF ZINC- legumes seeds and nuts such as cashews, walnuts, garlic, chia seeds, pumpkin seeds, quinoa, Egg and whole grains.
Turmeric
– Contains an active compound called curcumin which boosts the immune system.
-You may start taking turmeric milk.
Tulsi leaves, garlic and ginger poses
-These three possess natural antiviral properties. You may add tulsi leaves in boiling water then add the rest of ingredients like sugar and tea leaves to make your daily cup of tea.
Ginger( gingerol) reduces inflammation and treats sore throat.
Garlic acts as antiviral and anti-inflammatory.
Green tea
-As it is packed with flavonoids and antioxidant properties and enhance immune system
Eat green vegetable and Pulses (high in protein)
-eat seasonal fruits and vegetables and wash them properly after buying.
Stay hydrated
-have sufficient amount of water intake daily you may also have coconut water or lemon water.
Other lifestyle changes
Good amount of sleep
-7 to 8 hour of sleep is the right way to improve brain activity and to build up the immune system. As lack of sleep may affect various bodily functions.
Exercise
-30 to 45 minutes depending on your stamina. As it will help in Improving metabolism and relax toxins from the body.
Habits to change
– Avoid smoking, alcohol consumption and substance abuse as it is directly linked with the weakened immune system and increase the risk for respiratory disorders.
Avoid having large meals
-Eat soft foods in a regular interval of time as people have no appetite to eat something.
To manage dry cough
Avoid sugary drinks, coffee , alcohol as it leads to dehydration. Inhale steam is also a good option.
Self care guidelines
-Practice meditation
-Avoid sugar replace with healthy alternative such as jaggery
-Add garlic, coriander, cumin, turmeric, cinnamon and ginger into your diet.
-Drink warm water throughout the day
-Add good sources of vitamin C and you may even have supplement for Vitamin D
-Keep your belonging aside from the other family members
-Practice good hygiene
-Add colors to your meal
-Enough sleep
-Eat green vegetable
-Drink 8-10 glass of water per day you make also consume other options containing water -such as lemon juice (unsweetened)
-Have coconut water
-Consume a good amount of unsaturated fats such as fish, nuts, canola, olive oil and other options .
-choose white meat over red meat if you are non vegetarian
FOR SNACKS CHOOSE
–FRESH FRUITS OR NUTS RATHER THAN PROCESSED PRODUCTS WHICH ARE HIGH IN FAT, SUGAR AND SALT
Foods to avoid
– Avoid trans fats commonly found in various products such as cookies, fried foods, junk food and processed foods . Do read labels carefully.
– Try to limit your salt and sugar –
– Avoid junk food
– Avoid alcohol- as it weakens the immune system
– Avoid Cold products like ice cream.