In this current situation of COVID-19 pandemic, it is essential to take nutrients and keep your body hydrated. However, as people are at home all the day, their work schedules, school schedules and daily routines have got affected which has actually disrupted healthy eating. People are expressing more angst & fear and thus experiencing more anxiety which turns to affect the eating habits. Some have started eating more at home & some are not eating enough to keep themselves fit. But as WHO has confirmed that people should learn to stay with COVID-19 pandemic and the “new normal” it is now very important to understand what to eat in order to boost your immunity to fight against coronavirus.
A well-balanced diet can help in keeping you healthy and strengthen your immune system. A healthy diet can also lower the risk of infectious diseases & chronic illnesses. There are a plenty of essentials including dietary fibers, vitamins, minerals, protein and antioxidants that your body needs on a daily basis and this article covers a list of different types of foods during the COVID-19 that you can include in your diet.
Grains & Nuts
Wheat, Rice and Corn provides carbohydrates which is the primary source of energy in your body. Grains also provide B vitamins and selenium that protects against infection. Grains are also a good source of fiber and including them in your daily diet can help in boosting overall immunity. Nuts like Cashew and Almonds are also good sources of protein, carbs & fiber.
Vegetables & Fruits
Fresh fruits and vegetables provide a lots of vitamins and minerals as well as fiber that we need in a healthy diet. These food also contain antioxidants that help fight different types of diseases. You can include green vegetables or leaf vegetables like Spinach and Cabbage as well as certain legumes in your daily diet. Citrus foods like Oranges, Lemons and Limes are famous for their high levels of vitamin C that help in increasing immunity. Apart from that you should also include Apple, Melons & other fruits that are rich in Vitamin A, Fiber & Potassium.
You can also go for frozen fruits and vegetables, however, you must read that labels on such frozen foods because sugar, salt & other preservatives are added sometimes during processing of these products.
It is important to consume essential oils and dairy products for optimal functioning of your heart and brain. Olive, Sesame, Peanut and other oils provide healthy unsaturated fatty acids that support your immune system and help to reduce inflammation. These oils contain monounsaturated and polyunsaturated fats that help lower bad cholesterol and raise healthy cholesterol.
Dairy products are rich sources of protein, calcium and vitamin D that takes care of your bone & muscle health. You can include Milk, Yogurt, Kefir and Cheese in your daily diet as these are some of the good sources of probiotics that improve gut health. However, as dairy products normally contain saturated fats it is recommended that you choose low-fat and nonfat versions of milk and yogurt, sour cream and other high-fat dairy foods.
Meat, Poultry & Seafood
Most of the people are concerned whether they should have meats or seafood during COVID-19. However, there are no particular cases showing that virus can stay on meats. Therefore, with proper hygiene you can also consume meats. These type of foods should be cooked thoroughly before intake.
You can include Chicken and Mutton in your diet, however, avoid daily consumption of the same. Also Yellowtail, Tuna, Coho Salmon, Trout etc are some of the best high protein & rich omega acids seafood that you can have in your diet.
Though you can eat all the aforementioned foods but you must watch your intake of fats, sugar, and salt. Overconsumption of even healthy foods can adversely affect your health and during high stress people tend to use food as a comfort. Therefore, it is important that you try to avoid eating too much.
Moreover, you should practice good food hygiene and here are some basic practices which you can follow:
- Wash fruits & vegetables with clean water
- Separate raw & cooked food
- Cook thoroughly (especially meats)
- Keep food at safe temperatures
For more information, keep reading our blogs on COVID-19.