Aside from precautions and vaccinations, doctors and the World Health Organization (WHO) have recommended proper nutrition and hydration as the key to fighting the second wave of Covid-19. The WHO believes that people who follow a well-balanced diet tend to be healthier and develop a good immune system, lowering the risk of chronic illnesses and infectious diseases. The World Health Organization (WHO) suggests that one should consume a variety of fresh and unprocessed foods daily to get the right amount of vitamins, minerals, dietary fibre, protein, and antioxidants that the body needs. A balanced diet assists in building a strong immune system that can help battle any assault by the virus. Looking at the present situation, it is important to be aware of the specific types of food that can boost our immune system to combat Covid-19. Here are some professional and authentic dietary guidelines to withstand Covid-19. * Consume fruits such as guavas, apples, bananas, strawberries, cantaloupe melons, grapefruits, pineapples, papayas, oranges, blackcurrants, every day with a serving size of two cups (4 servings). * Eat fresh green vegetables such as green bell peppers, garlic, ginger, kale, lime, dried coriander, broccoli, green chili pepper with the size of a serving of 2.5 cups of vegetables (5 servings). Spinach, kale, and broccoli are super high in antioxidants which helps combats inflammation in the body. * Make sure to consume about 180 gms of grains like unprocessed maize, millet, brown rice oats, wheat, and nuts. Or even roots like yam, potato, taro, or cassava. * Nuts like almonds, coconut, and pistachio should be included in the diet. * Red meat can be consumed once or two times a week, and poultry twice to thrice per week. Eat foods from animal sources like fish, eggs, and milk. * For snacks, stick to healthy food items like fresh fruits and raw vegetables rather than foods that are high in sugar, salt, or fat. Also, avoid irregular snacking. * Consumption of salt should be limited to 5 gms a day. * Take foods like avocado, fish, nuts, soy, olive oil, canola, corn oil, and sunflower that have unsaturated fats rather than foods like butter, fatty meat, coconut and palm oils, cheese, ghee, and cream that consist of saturated fats. * To keep it hydrated, drink 8-10 glasses of water every day. This will help in transporting nutrients in the blood, get rid of waste, as well as regulate the body temperature. *Maintaining a healthy lifestyle is very important, including regular exercise and meditation. Get adequate and regular sleep to support immune functioning. * Try to limit the chances of being exposed to Covid-19 by eating meals at home and avoiding contact with other people * In case of dried or canned fruits and vegetables, choose varieties without added sugar or salt. In addition to the above, the following steps need to be adopted while cooking: * Washing vegetables and fruits thoroughly before consuming. It is essential to wash, rinse, and disinfect objects and surfaces regularly before and after use. * Cooked and raw foods should be kept separately to prevent the harmful microbes from raw foods from spreading to cooked foods. * Different chopping boards and utensils for cooked and raw foods should be used to prevent cross-contamination. * Avoid overcooking vegetables as it depletes the nutrients. * Ensure the food is both prepared and served at acceptable temperatures.
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Tags : #Covid19 #Health&Food