Nutrition during the Corona Times !!
Updated: Mar 17, 2020
The recent panic hitting almost the entire world is Corona virus disease (COVID-19). Fever, cough, shortness of breath, respiratory distress and breathing difficulties are common signs of infection. The cure for it has not been found yet. There is also no specific diet plan for this condition.
But, you can do your part to prevent getting the virus by strengthening your immune system. Your immune system can be your biggest armour right now.
Here are some foods which you can include in your diet to stay healthy and to boost your immune strength.
1. Citrus fruits:
Citrus fruits like oranges, gooseberry, lemons, sweet lime are a rich source of Vitamin C. Vitamin C acts as an anti-oxidant and helps to strengthen our immune system.
Other sources of vitamin C are: kiwi, strawberry, guava, tomatoes and green leafy vegetables. Make your plates as colorful as possible.
2. Fiber rich food:
The benefits of fiber usually go unnoticed. Fiber helps maintaining a healthy gut. Soluble fiber is found in beans, nuts, seeds, whole grains, fruits and vegetables. Fiber enhances the growth of good bacteria in the gut and lowers the bad bacteria. It also helps in maintaining the immune equilibrium. A healthy gut will help you keep a healthy mind and a healthy body.
3. The good fats a.k.a Omega 3 fatty acids:
Omega 3 fatty acids helps fight inflammation. It helps in keeping you eyes, skin, brain and heart healthy. Omega 3 fatty acid can be found in fishes like salmon, herrings, cod fish, mackerel, tune, etc. Even nuts and seeds are excellent sources of Omega 3 fatty acids. Lets go nuts ;)
4. Protein at every meal:
Make sure that with every meal, you have some source of proteins. This will ensure that your daily requirements are met. Protein helps build lean muscle, repair and recovery. It also helps in building the immune systems. The immune cells and antibodies rely on proteins.
Non- vegetarian food like Poultry, meat, fish and eggs are excellent sources of proteins.
Vegetarians also can meet their protein requirements by having pulses, beans, milk products, nuts and seeds.
Have adequate intake of fluids. Drink 1.5-2 L of water daily. You can also have hot soups, infused waters, coconut water, lemon juice, buttermilk. This will keep you hydrated and energized throughout the day. If you have sore throat or cough, sip onto ginger, cinnamon or herbal teas.
Please remember to wash every grocery item thoroughly. Do not unnecessarily stock up food items. Be considerate of others needs too. Fruits, vegetables and non- vegetarian food are best consumed fresh. You can store pulses, cereals or beans at home on a weekly or monthly basis.
Many of you must also be working from homes during this time. Make sure you do not lose track of your eating and physical activity pattern. Begin your day with a healthy breakfast. If possible, make an effort to cook something on your own.
The time you save in traveling can be used for exercising and meditation. If you are working on laptops or mobiles, take short breaks. Walk around the house and stretch for a few minutes.
Get your daily adequate sleep. Give rest to your body and most importantly DO NOT panic.
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