Parul Malhotra Bahal
Nutritionist
Diet Expressions
Covid-19 pandemic has impacted billions across the globe. Along with prevention and vaccination it’s necessary to follow healthy dietary habits not only to protect but to fight and recover from this infection.
Optimal nutrition and dietary nutrient intake impacts the immune system, therefore the only sustainable way to survive and revive in current situation is to strengthen the immune system. A proper diet can ensure that the body is in proper state to defeat the virus.Include the following diet measures not only to fight the infection but recover strongly.
1. Have Simple home cooked nourishing meals.
A complete nourishing meal is a combination of carb, protein and vegetable source with a little healthy fat in it. It can be as simple as a khichri (rice/dalia with dal and vegetables with a tspghee). For any reason cooking at home is not possible then do not hesitate to ask help from family members or neighbours.
2. Eat small and frequent meals.
Small meals will ensure your stomach is able to easily digest whatever you are consuming.
3. Have Protein rich meals
During infection your body ends up losing a lot of muscle mass which can cause extreme fatigue, weakness and even cramps. In order to avoid this make sure you consume at least 1 gm/Kg Body weight protein in your daily diet. From the following protein rich sources add at least one source in each meal (main as well as small) of your diet through the day.
• Eggs
• Milk
• Curd
• Paneer
• Soya &products
• Nuts & Seeds
• Pulses & legumes
4. Add Natural Pre & Probiotics
To support a healthy gut add natural prebiotics (food for good bacteria) in form of fibre rich fruits, vegetables, whole grains and natural probiotics (good bacteria) in form of home-made curd, overnight soaked cooked rice (fermented) etc. A healthy gut ensures an adequate synthesis of VitaminB-12 which plays an important role in the production of RBC (Red Blood Cells), which helps in the transportation of oxygen to all the vital organs.
the production of RBC (Red Blood Cells), which helps in the transportation of oxygen to all the vital organs.
5. Add immunity boosting nutrients
During infection body’s immunity drops down. In order to strengthen the immunity and help your body fight the infection make sure you add the following four nutrient rich foods in your daily diet.
• Vitamin C – A potent anti-oxidant. Vitamin C rich foods include lemons, tomato, amla, citrus fruits like mausambi, pineapple, kiwi, orange etc.
• Vitamin D – The sunshine vitamin has shown an important role in influencing both innate and adaptive immunity. Vitamin D is mainly synthesised by our body when exposed to sunlight between 9 am to 2 pm. Also add food sources of Vitamin D in diet which include eggs, mushrooms, milk and soya. If deficient in VitD get supplements added.
• Zinc – A mineral that helps body fight infection. People developing loss of taste and smell during Covid have been found zinc deficient. Thus add zinc rich foods to your daily diet which include chickpeas, pumpkin seeds, sunflower seeds, nuts, beans etc.
• Curcumin– An anti-inflammatory compound naturally found in Turmeric. Add 1/4thtsp raw turmeric in a cup of warm milk with a pinch of black pepper and have it once a day. To get a sufficient dose of curcuminget supplement added.
6. AddFresh fruits and raw vegetables
Daily add minimum 5-6 servings of fresh watery fruits (watermelon, muskmelon, cantaloupe etc) and raw vegetables especially as mid snacks. They are a source of natural anti-oxidants which will help you fight both infection as well as inflammation in the body.
7. Hydration
Water enables the transportation of nutrients to all body cells; helps maintain body temperature as well as remove toxins from the body. Thus it is extremely important to keep up your hydration levels by:
• Drinking 3 litre water per day
In addition adding healthy beverages like coconut water, fresh vegetable juice, kada, buttermilk, vegetable or dal soups etc.
8. Avoid mucus producing foods like curd, milk, rice, potato etc only if you have cough and congestion. Add the following two herbal remedies to arrest sore throat and congestion:
• Honey and ginger concoction – one part fresh ginger juice mixed with 2 parts raw organic honey helps sooth a sore throat. Have this 1 tsp minimum twice a day.
• Kada – Boil 2 cups of water with 3-4 fresh tulsi leaves, 3-4 whole black pepper, 1 small stick cinnamon, 1 green cardamom, 1 inch nub fresh ginger, 1 inch raw turmeric for 8-10 minutes. Squeeze juice of half lemon on top and have a cup of this kadamaximum twice a day to help relieve cough and congestion. Do not overdo the herbs as it can be very warming and can even cause gastric issues.
9. Avoid inflammatory foods
Foods which are sugary, packaged, processed, preserved, oily and fattening are highly inflammatory in the body. Such foods need to be strictly avoided both during infection as well as recovery to make sure the process of recovery is faster.
• Important – These are general tips for home quarantined patients without medical conditions. People with existing co-morbidities like Diabetes, Heart conditions etc must reach out to their nutritionist to get a diet plan made specific to their medical conditions and symptoms. 1 small stick cinnamon, 1 green cardamom, 1 inch nub fresh ginger, 1 inch raw turmeric for 8-10 minutes. Squeeze juice of half lemon on top and have a cup of this kadamaximum twice a day to help relieve cough and congestion. Do not overdo the herbs as it can be very warming and can even cause gastric issues.
