Healthy and Nutrient diet during Covid-19 pandemic

Healthy diet

Presently Covid-19 pandemic is a leading challenge throughout the globe. It’s far mandatory to acquire and preserve proper nutritional status to fight against virus. Nutritional status of individual is affected by numerous elements which includes age, sex, health status, lifestyles style and medications. 

Most effective nutrition and dietary nutrient intake impact the immune system, consequently the most effective sustainable manner to survive in current context is to reinforce the immune system. A right diet can make certain that the body is in right state to defeat the virus, but along with the dietary management guidelines the food safety management and appropriate food practices is obligatory.

Vitamin C letters made of citrus fruits – lemon, grapefruit, orange and kiwi slices

In the current scenario, it is vital to be privy to the particular sorts of food that could improve our immune system to be able to fight COVID-19

Eat fresh and unprocessed foods every day

Healthy food selection : fresh vegetables and fruits.
  • Include fruits, vegetables, legumes, nuts and whole grains and foods from animal sources (e.g. meat, fish, etc)
  • 2 cups(4 servings)of fruit (guava, apple, banana, strawberry, cantaloupe melon, grapefruit, pineapple, papaya, orange, Longman fruit, blackcurrant, pummelo)
  • 2.5 cups (5 servings) of vegetables (green bell peppers, garlic, ginger, kale, lime, coriander (dried), broccoli, green chili pepper)and legumes (beans and lentils).
  • 180 g of grains(unprocessed maize, oats, wheat, millet, brown rice or roots such as yam, potato, taro or cassava) and nuts (almonds, coconut, and pistachio).
  • 160 g of meat and beans ( Red meat once or twice per week, and poultry 2−3 times per week),foods from animal sources (e.g. fish, fish, eggs, and milk)
  • For snacks, fresh fruits and raw vegetables rather than foods that are high in sugar, salt or fat. Avoid irregular snacking.
  • Avoid overcooking vegetables and fruit – to avoid the loss of important vitamins
  • Make sure the food is prepared and served at acceptable temperatures (≥72°C for 2 mins).

Need Enough Water

Drink water
  • Water is essential. It helps to transport nutrients in the blood, gets rid of waste, and regulates the body temperature.
  • Drink 8 – 10 cups of water daily.
  • Water is the excellent choice, other liquids also can be consumed inclusive of lemon juice (diluted in water and unsweetened), tea and coffee. keep away from consuming an excessive amount of caffeine, sweetened fruit juices, fizzy liquids and beverages high in sugar

Consume unsaturated fats

Eat unsaturated fats(found in avocado, fish, nuts, soy, olive oil, canola, corn oil, and sunflower) rather than saturated fats(found in butter, fatty meat, coconut and palm oils, cheese, ghee, and cream).

Avoid foods high in salt and sugar

  • Avoid all fizzy, carbonated, concentrated juices, and all drinks which contain sugar.
  • Choose fresh fruits instead of sweet snacks such as cookies, cake and chocolate
  • Limit the salt intake to five g a day.

Few Immune Boosting Foods

  1. Citrus fruits : Citrus fruits are high in vitamin C, a nutrient known to help give your immune system a boost. It encourages your immune system to produce white blood cells, which are necessary to fight infections.

Popular citrus fruits include: grapefruit, oranges, clementines, tangerines, lemons and limes.

Citrus fruits.

2. red bell pepper / capsicum : One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). Vitamin A is important for healthy skin, your mucous membranes and your immune system.

3. Broccoli : Broccoli is a nutrient-packed powerhouse to support your immune system. One cup of broccoli provides as much vitamin C as an orange. The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6).


4. Garlic : Garlic has been used as an antiseptic, antibacterial, and antifungal agent. It may help the body resist or destroy viruses and other microorganisms. It does this by boosting the immune system. Garlic is also claimed to fight infections.

5. Ginger : Research also suggests that ginger can help improve immune health due to its antioxidant and anti-inflammatory effects. Ginger reduce chronic pain and helps in sore throat,nausea etc.

6. Yogurt : Yogurt packed with vitamins and protein, it’s also a source of lactobacillus, a probiotic (or beneficial type of bacteria) that helps fight off the bad guys and also gives your immune system a boost.

Healthy Yogurt

7. Turmeric : Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body.

8. Papaya : Papaya has antioxidant properties and a healthy dose of Vitamin C which improves immune function and lowers your risk of several diseases.

9. Kiwi : The flesh is rich with vitamins that stimulate immunity and reduce the risk of disease. Kiwi contains abundant amounts of Vitamin C, which stimulates the body’s immune response. In fact, the kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C.

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