Let’s read what kind of food habits we should follow post-covid-19.
We are living in strange times. Things we took for granted now seem cherished and make us realize the value of freedom and liberty. The Covid-19 pandemic has forced us to rethink how we live and what we eat?
It seems that we are going to have to live with this virus for quite some time. As a result, it becomes imperative that we drastically modify our eating habits to incorporate a superior immune system and develop a general sense of well-being.
Here is a list of 5 items that will help you prevent the disease and tips for battling the virus.
- Vitamin D
Vitamin D is essential in promoting a stronger immunity and has shown promising results in fighting respiratory diseases and infections.
The primary and also the best source of the nutrient is Sun Light, and hence, optimal exposure to Sun is enough to meet the daily recommended dose (RDA). Other great sources include:
- Fatty fish, like tuna, mackerel, and salmon
- Foods fortified with vitamin D include dairy products, orange juice, soy milk, and cereals.
- Cheese
- Egg yolks
2. Green Leafy Vegetables and Indian Curry
Green vegetables are rich in antioxidants and immunity-boosting benefits. Anti-oxidants such as beta carotene and glutathione are replete in Spinach, Asparagus, Broccoli, bell pepper, etc. Indian Curry is not only appetizing but is also a powerhouse when it comes to anti-inflammatory, anticarcinogenic, antibacterial, anti-fungal, and antiviral properties. Coupling Green vegetables with Curry could boost our resiliency to infections and ward of disease-carrying pathogens.
3. Omega 3
Omega 3 fatty acids have been well documented for their anti-inflammatory effects. There is evidence that Omega -3 stimulates the immune system to fight infections more efficaciously. Besides,
EPA and DHA (Components of Omega-3) trigger the production of resolvins and protection, which in turn are known for their antibacterial and antiviral properties.
Omega 3 could be found in fishes (especially herring, salmon, tuna), shellfish, flaxseed, hemp oil, soybean oil, rapeseed oil, pumpkin seeds, and sunflower seeds, leafy vegetables, nuts, chicken, egg, avocado, cereals.
4. Limiting Salt, Sugar and Fat intake
WHO recommends consuming less than 5g of salt and limiting sugar to not more than 6 teaspoons per day.
Excess sodium and sugar trigger increased insulin response and consequently caused inflammation. Increased levels of inflammation have been associated with an underperforming immune system.
Similar discretion is advised while taking fats, which should not exceed 30% of the total energy intake. One should also be mindful of the sources from which one derives sugar, salt, and fats. The best sources for unsaturated fats are:
- Fish
- Nuts
- Coconut Oil
5.Staying Hydrated and reducing Alcohol Consumption
Optimal hydration levels are of paramount importance if we need to improve our immune system and overall health. Water is the elixir of life, and we need to be mindful of our hydration levels. Herbal Tea, Shakes, Juices, and Milk are all wonderful water sources apart from plain simple water.
Alcohol consumption should be minimal if not completely avoided. Alcohol causes a variety of problems in the liver, kidney, and severely impedes cognitive performance.
Apart from the aforementioned list of food habits, we should also inculcate habits such as rigorously cooking our food, eating in well-cleaned utensils, maintaining sound hygiene, and consuming a well-balanced nutritious meal.
The fight against Coronavirus is a long one, and we need to be well prepared if we are to win against it, so it leads me to the age-old conclusion “prevention is better than the cure!”
I hope you would follow these habits; feel free to share your opinions. Thanks for reading!
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