Tips Of The Day

Dietician Sheela Sherawat

Eating in the time of corona virus

Eating in the time of corona virus
Diet clinic experts say that there is no specific food list that guarantees to protect you from the corona virus; however, eating healthy to boost your immune system is advice. There are many ways with which can take care of yourself and give your immune system the best opportunity to prevent you against any respiratory illness. A nutritious and healthy diet is vital to maintain a functioning immune system.
Nutrients that support you immune system
None of us can completely eliminate our risk of getting corona virus. However, one thing you all can do is eat as healthily as possible because in case if you catch COVID-19, your immune system is responsible for fighting it. There are several micronutrients that are vital fighting infection, counting vitamins A, B, C, D, E, along with minerals iron, selenium, as well as zinc. Below we have listed for you nutrients that support your immune system:
Vitamin A
Vitamin A is the most vital nutrient that supports the immune system and forms a barrier and is your body’s first defence. Vitamin A is required t make antibodies that neutralize the pathogens that cause infection. You can consume nuts, seeds, cheese, tofu, whole grains and legumes, all are fully packed with vitamin A.
Vitamin B
Vitamin B6, B9 and B12 are vital nutrients that contribute to your body’s first response after recognition of pathogens. You can consume cereals, legumes, green leafy vegetables, fruit, and nuts, to get B6. You can consume green leafy vegetables, legumes, nuts and seeds to get B9. Also to get B12, you can have fortified soy milk.
Vitamin C and E
Both these vitamins are vital to boost the immune system as it fights infection and from oxidative stress. Some excellent sources of vitamin C are lemons, limes, broccoli, tomatoes, oranges, capsicum and kiwi. To get Vitamin E, you can have green leafy veggies and nuts.
Iron, zinc, selenium
Your body requires these three vital nutrients for immune cell growth as iron kills pathogens. Both zinc and selenium act as an antioxidant. You can have legumes, whole grains and cereals to get iron. Consume dried beans and nuts to get zinc and Brazil nuts, mushrooms and cereals to have selenium.
Vitamin D
Vitamin D supports the immune system and helps to destroy pathogens that cause infection. You can get it from sun exposure and by consuming milks, mushrooms, soy yoghurt, cheese etc.

Beyond diet, there are many other ways by which you can stay as healthy as possible in the face of corona virus. Health experts advise you to stop smoking as it will improve your lung’s ability to fight infection. You should also perform some moderate-intensity exercise like brisk walking to stay fit. Get enough sleep, practice social distancing as well as wash your hands with soap regularly to stay healthy and to prevent from corona virus.