Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Covid diet

  Coronavirus disease (COVID-19) is an infectious disease caused by the SARS-CoV-2 virus. It is commonly a mild to moderate respiratory illness with fever, cough, body pain and difficulty in breathing in some people. However, severity of covid varies and has caused mortality in populations worldwide, particularly in those groups who were having serious other chronic diseases or immune compromised state. Older people and those with underlying medical conditions like cardiovascular disease, diabetes, chronic respiratory disease, or cancer are more likely to develop serious complications of covid.

      Covid 19 is a droplet infection .The virus can spread from an infected person’s mouth or nose in small liquid particles when they cough, sneeze, speak, sing or breathe. These particles range from larger respiratory droplets to smaller aerosols. Immunity plays a key role in covid outcome. Covid variants or strains differ in their symptoms also; disease manifestations occur ranging from mild to severe.

Adequate dietary nutrient intake has significant impact on the immune system, and one of the best sustainable ways to strengthen the immune system. Covid vaccinations are recommended by world health organization [WHO] and are being distributed globally to reduce the impact of the pandemic.

Covid diet:

Include these foods in your diet:

 Fruits, vegetables, legumes, nuts and whole grains , and foods from animal sources (e.g. meat, fish, eggs and milk).

·       Eat fruits daily (apple, banana, berries, melon, grapefruit,guava pineapple, papaya, orange, Longman fruit, blackcurrant etc.) with a serving size of two cups/day.

·       Eat fresh vegetables [green leafy vegetables, garlic, ginger, kale, lime, coriander (dried), broccoli, green chili pepper) 2.5 cups of vegetables (5 servings).

·        Legumes (beans and lentils).

·        Whole  grains (unprocessed maize, oats, wheat, millet, brown rice]

·       Nuts [almonds, coconut, and pistachio].

·       Foods from animal sources (e.g. fish, fish, eggs, and milk) and 160 g of meat and beans.

·       As snacks consume fresh fruits and raw vegetables rather than foods that are high in sugar, salt or fat

·       Avoid overcooking of vegetables as it may lead to the loss of important nutrients such as vitamins and minerals.

·       Drink 8–10 cups of water every day. Water helps in transport of nutrients and compounds in blood, regulates your body temperature, flush outs waste, and lubricates and cushions joints.

·       Avoid too much caffeine, sweetened fruit juices, syrups, fruit juice concentrates, sugary drinks.

·       Eat moderate amounts of fat and oil 

·       Consume unsaturated fats (e.g. found in fish, avocado, nuts, olive oil, soy, canola, sunflower and corn oils) rather than saturated fats (e.g. found in fatty meat, butter, coconut oil, cream, cheese, ghee and lard).Polyunsaturated fats are omega3 fatty acids which have multiple health benefits along with boosting immunity.

·       Choose poultry and fish, which are generally low in fat, rather than red meat.Avoid processed meats as they are high in fat and salt.

·       Limit your daily salt intake to less than 5 g (approximately 1 teaspoon), and use iodized salt.

        Along with dietary management mental health also is important in covid 19.The covid19 pandemic induced sedentary behaviors and unhealthy diet patterns may affect mental and physical health enhancing the risk of obesity and allied complications. Physical activity has to be promoted in the form of brisk walking , mild exercises like stretching and bending etc. as physical activity can boost mental health.

 People who are suspected or confirmed COVID-19 and having other serious morbidities need to be given support mentally. Provide counselling and psychosocial support from appropriately trained health care professionals.

References

1.    https://www.emro.who.int/nutrition/covid-19/nutrition-advice-for-adults-during-the-covid-19-outbreak.html#:~:text=Eat%20fruits%2C%20vegetables%2C%20legumes%20(,fish%2C%20eggs%20and%20milk).

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7306972/

3.    Khayyatzadeh SS. Nutrition and Infection with COVID-19. J Nutr Food Security. 2020;5(2):93–96. [Google Scholar]

4.    https://www.who.int/health-topics/coronavirus#tab=tab_1