Easy And Healthy Eating Tips During Coronavirus Pandemic

Covid – 19 or Coronavirus was declared as a global pandemic. More and more people around the world are being forced to stay at home, as countries respond to the COVID-19 pandemic. Where the key is to focus on building one’s immunity as well as overall health. Highlighting how it is important to not just follow basic hygiene guidelines, but also take steps to boost immunity .Even with scarce ingredients, one can continue to eat a healthy diet.

Tips for maintaining a healthy diet:

 

1.   Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.

2.   Eat low carb diets, as this will help control high blood sugar and pressure.

3.   Regularly consume vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper and green vegetables like broccoli, spinach are also good options to build resilience in the body against infections

4.   Exclude energy-dense junk and sugar-based preparation from your bucket list. Instead, include plenty of veggies and fruits that help in building up your immunity.

5.   You can also eat supplements rich in omega 3 & 6 fatty acids for your daily dose, if stepping out to buy groceries is not an option during social distancing. Some natural immunity supplements include ginger, gooseberries (amla) and turmeric.

6.   There are several herbs that help in boosting immunity like garlic, Basel leaves and Black cumin. Certain seeds and nuts like sunflower seeds, Flax seed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.

7.   Probiotics like Yoghurt, Yakult and fermented food are also excellent sources to rejuvenate the composition of gut bacteria, which is important for nutrient absorption by the body. These are good options for the older generation too.

8.   Eat almonds, peanuts, cashew nuts

Supplements and immunity boosting 

foods

 

Vitamin A

 

We also need vitamin A to help make antibodies which neutralise the pathogens that cause infection. This is like assigning more of your team to target an opposition player who has the ball, to prevent them scoring.

Vitamin A is found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.

 

 

Vitamin B

B vitamins, particularly B6, B9 and B12, contribute to your body’s first response once it has recognised a pathogen.

They do this by influencing the production and activity of “natural killer” cells. Natural killer cells work by causing infected cells to “implode”, a process called apoptosis.

 

Vitamin C

This particular vitamin is a crucial participant in the army of immunity. It helps prevent the common cold. It acts as a powerful antioxidant and protects against damage induced by oxidative stress. For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in patients.

Vitamin D

Vitamin D is a secosteroid that has a wide spectrum of immunomodulatory, antiinflammatory antifibrotic, and antioxidant actions. Patients with common variable immunodeficiency and bronchiectasis as well as older adults who are detected with mild to severe vitamin D deficiency, constitute high risk groups for getting severe illness from COVID-19.

Zinc

Zinc is known to modulate antiviral and antibacterial immunity and regulate inflammatory response. Despite the lack of clinical data, certain indications suggest that modulation of zinc status may be beneficial in COVID‑19. Zinc is a vital component to WBC (white blood corpuscles) which fights infections. Zinc deficiency often makes one more susceptible to flu, cold and other viral infections. It is advisable to take a zinc supplement, especially for older people.

Ginger

Ginger is well known for its anti-inflammatory, antifungal, and anti-cancer properties. In traditional medicine, ginger has been extensively used for curing colds and coughs, nausea, asthma, travel sickness, morning sickness, arthritis, gastrointestinal complaints and even depression. Consume it as ginger tea, which involves

Garlic

Garlic has potent anti-oxidant properties, and helps in reducing stress and high blood pressure. It also helps to enhance thiamine (vitamin B1) absorption in the body and prevents beriberi. It is always best to chop or crush garlic before consuming it, because it works better when in contact with oxygen. Garlic has powerful anti-inflammatory and antiviral properties which enhances body immunity

Turmeric

Turmeric contains a bioactive compound known as curcumin, which acts as an anti-inflammatory agent.Turmeric is considered a repository of medicinal properties. It contains an antioxidant, antiinflammatory with an element called curcumin, which greatly helps in boosting immunity. Drinking ginger, giloy, cloves, basil, turmeric decoction with hot water every day can prove to be very beneficial and it will boost your immunity.

Apart from maintaining a healthy lifestyle and taking supplements everyone  also follow few organic and natural ways to practice as preventive measures to fight COVID-19.

1. ·        Drink warm water throughout the day.
2. ·        Avoid sugar and replace it with jaggery if needed
3. ·        Inhale steam with Mint leaves and Caraway seeds.
4. ·        Take cheese and curd (as necessary). This will boost keep immunity.
5. ·        Do not take mental stress.
6. ·        Do not smoke at all.
7. ·        Stay away from drinking/alcohol

                                #stay_home

                                #stay_safe