India has been reeling under the effect of the second wave of the COVID-19 pandemic for a few weeks now. The correct use of masks, social distancing, regular washing of hands, and use of sanitizers can help prevent the coronavirus infection.
Besides these important habits, there are a few things you can do to ensure that your body is better equipped to ward off the virus, and if infected, to fight the virus effectively.
It is advisable to get adequate sleep, stay hydrated, exercise, and take care of your mental health during this time. Most importantly, paying attention to your nutrition is essential. Nutrition plays an important role in determining your overall health and immunity.
Your immune system (a network of cells and proteins that identifies and protects your body against foreign agents, such as bacteria and viruses) is the most important line of defense against COVID-19 infection. Your body’s ability to protect itself is called immunity and thus, immunity-building foods should be a part of your daily diet.
Further, studies have shown that the coronavirus causes excessive inflammation (the production of cells and chemicals, undertaken by the immune system in your body in response to foreign agents) in infected patients. Thus, you should focus on including inflammation-reducing foods in your diet.
Here is a comprehensive list of foods you should eat to build your immunity and fight infections during the second wave of coronavirus pandemic.
1. Immunity-Building Foods
Fiber-rich foods such as whole grains, fruits, and vegetables are a good source of beneficial gut (stomach) bacteria and help improve your gut health, which contributes to immunity.
Probiotics are helpful bacteria and yeasts, both of which are known to boost your gut health. Fermented foods and drinks rich in probiotics are:
Yogurt
Sauerkraut (finely cut raw cabbage fermented by various lactic acid bacteria)
Kimchi (a Korean dish which is a combination of vegetables, garlic, ginger, chili peppers, salt, and fish sauce)
Kefir (a fermented drink traditionally made using cow's or goat's milk and kefir grains), and
Kombucha (a fermented, sweetened black or green tea)
Prebiotics are components in food that help the growth and activity of the beneficial bacteria in your gut and contribute to your immune system. Bananas, onions, garlic, tomatoes, and barley are rich sources of prebiotics.
Proteins are needed by your body for producing immune cells and antibodies, which are involved in protecting your body against bacterial and viral infections. Lentils, beans, chickpeas, peanuts, tofu, etc., are good sources of protein.
Vitamins play an important role in strengthening the body’s immunity against various infections caused by viruses and bacteria.
Vitamin C: Vitamin C is a powerful antioxidant (substances that can prevent or slow cell damage) that fights against free radicals (oxygen-containing molecules that damage the cells in your body). It also affects the activity of phagocytes and lymphocytes, which are immune cells involved in fighting off infection in your body. Include vitamin C-rich foods such as citrus fruits, lime, papaya, gooseberries, strawberries, kiwi, guava, and capsicum in your diet.
Vitamin E: Vitamin E is also a potent antioxidant and plays an important role in modulating the normal functioning of immune cells. Nuts such as almonds, pistachios, and seeds such as sunflower seeds and flax seeds are rich in vitamin E.
Vitamin D: Vitamin D reduces the formation of pro-inflammatory compounds (compounds that increase inflammation) and plays an important role in modulating the immune system in your body. Fish such as trout, salmon, tuna, and mackerel, cod liver oil, and egg yolk are good sources of vitamin D. However, some foods such as cereals may be fortified (strengthened) with vitamin D. Further, vitamin D supplements can be taken after consultation with your doctor.
Vitamin B6: Intake of vitamin B6 supports your immune system and builds up your immunity. Add fish, banana, papaya, nuts, chickpeas, green leafy vegetables, potatoes, and other starchy vegetables, to your diet for vitamin B6.
Beta-carotene (converted in the body to vitamin A) enhances the activity of your immune system to fight against foreign agents invading the body. It does that by stimulating the release of natural killer (NK) cells, lymphocytes, and monocytes, which are cells produced and used by your immune system. Carrots, pumpkin, sweet potato, dark green leafy vegetables, and mangoes are rich sources of beta-carotene.
Zinc plays an important role in the development and functioning of immune cells such as neutrophils, and natural killer cells. Cashews, pumpkin seeds, and legumes are good sources of zinc.
2. Inflammation-Reducing Foods
Include these inflammation-reducing foods in your diet:
Antioxidants neutralize free radicals, protect cells from damage, and prevent uncontrolled inflammatory responses from occurring in your body. Antioxidant-rich foods such as turmeric, almonds, walnuts, and tomatoes can be included in your diet.
Vitamin K protects against oxidative stress (imbalance between free radicals and antioxidants in your body) and acts as an anti-inflammatory agent. Vitamin K-rich foods such as spinach and cabbage are a must.
Healthy fats (unsaturated fats including omega-3 and omega-6 fatty acids) affect your gut health and cause an anti-inflammatory effect. Eat healthy-fat-rich foods such as nuts, avocado, olive oil, salmon, tuna, and sardines regularly.
Alongside these nutrition tips, it is important to avoid eating outside and cut down on processed, salty, and fatty foods. Stay hydrated, and reduce your consumption of alcohol and caffeine.
Here’s a quick mantra to stay safe through the second wave of the COVID-19 pandemic - Eat fresh, eat healthy, and eat at home!
References:
1. Who.int. 2021. Nutrition advice for adults during COVID-19 outbreak. [online] Available at: <https://www.who.int/bangladesh/emergencies/coronavirus-disease-(covid-19)-update/nutrition-advice-for-adults-during-covid-19-outbreak> [Accessed 22 April 2021].
2. Narayana Health Care. 2021. Boosting your Immune System against Coronavirus: How to minimize the risk of infection?. [online] Available at: <https://www.narayanahealth.org/blog/boost-immune-system-against-coronavirus-covid-19-infection/#:~:text=Improve%20Your%20Diet&text=And%20regularly%20consume%20vegetables%20and,in%20the%20body%20against%20infections.> [Accessed 22 April 2021].
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