Nutritional Foods to Boost Immunity during Covid19 Pandemic
For good health and to prevent your immune system to being susceptible to infections, it is important to follow a good diet. While staying at home with less physical activity, it becomes crucial to maintain a good healthy diet. Listed below are some foods to eat during covid19 pandemic.
Vitamin C is known worldwide for its immune boosting properties. Citrus fruits are rich in Vitamin C which has anti-oxidant properties. Citrus fruits act as an anti-oxidant and protect the cells from damage caused by free radicals. Vitamin C present in citrus fruits is also required to create healthy collagen (building blocks of the skin).
Broccoli is a super food and is considered to be one of the best foods to eat during coronavirus. Broccoli is packed with nutrients like Vitamin A, C, E, phytochemicals, sulforaphane, leutin, and other anti-oxidants. It also contains minerals like iron, potassium, phosphorus, zinc, and magnesium. These packed nutrients help in boosting the body’s immunity and keeping it away from covid19 symptoms.
Garlic is not just an enhancing flavor agent, but also considered to be one of the great immune boosting foods to eat during covid19 pandemic. Known for its infection fighting abilities, garlic has been widely used since ancient times. Garlic contains the sulfur containing compound called Allicin that possess anti-microbial and anti-viral properties. Allicin is known to fight virus caused infections like cold, flu, and other respiratory infections.
Spinach is rich in Vitamin C, beta carotene, and anti-oxidants that help the immune system stay healthy and prevent the invasions of virus and microbes. Take care to not overcook the spinach as the anti-oxidant properties are lost if heated too much.
Almonds are widely known for its immune system boosting properties and are listed among the top foods to eat during covid19 pandemic. Almonds are rich in Vitamin E which keeps your body away from flu and other infections. Since Vitamin E is a fat soluble molecule, it requires the presence of fat to be absorbed by the body. For this reason, almonds are eaten along with other nuts.
Papaya contains the correct amount of daily Vitamin C requirements by your body. Papaya is also rich in the enzyme papain that possesses anti-inflammatory properties. Papaya is one of the best foods to eat during coronavirus as it wards off the inflammation caused due to bacterial and viral infections.
Nutritional Tips to Maintain a Healthy Diet during the Covid19 Pandemic
Besides foods to eat during covid19 pandemic, it is also important to keep certain tips in mind to stay safe in this unsafe period. Listed below are
some nutritional tips to maintain a healthy diet during the pandemic
•Prioritize only fresh fruits and vegetables that have shorter shelf life. Avoid frozen foods as the nutritional quotient is less in foods
stored for a long period of time.
•Prepare home cooked meals more often. Eating food outside can raise your risk of contracting infections.
•Eat plenty of fruits and vegetables. Reduce your intake of junk and processed foods.
•Reduce your salt intake and limit it to only about 5g a day.
•Limit sugar intake in your beverages. Also try to avoid too many sweets and candies.
•Drink plenty of water and stay hydrated.
Covid19 is one of the largest pandemics that has ever hit the world. It is affecting millions worldwide and the virus will not go away in a hurry. During these tough times, it is important to follow the best hygiene practices and a good healthy diet. Let us all make an effort towards fighting the pandemic in our own way.
Yaamini Radhakrishnan:I am a clinic research professional, graduate in biotechnology and post graduate in biochemistry. Have also pursued freelance writing since the past 5 years I am married and have a daughter. I am a native and reside at Bangalore.