Good nutrition is essential for sustaining good health, especially now that your immune system has suffered a setback and is in a weaker position as a result of being infected with the fatal coronavirus. When the body is fighting an infection, it naturally requires extra energy and fluids, so it is critical to fuel the system with the appropriate amount of nutrients. Even if you have recently recovered from COVID-19, you must follow a rigorous diet and maintain a healthy lifestyle. There are numerous foods that will hasten the recuperation process. Coronavirus has a significant impact on your immune system, so it is critical to restoring the immune response by eating nutritious meals. For post COVID management and diet, contact our health professionals at BEWELL hospital.
The consequences of this fatal virus are numerous; it leaves you drained, tired, and depletes all of your physical and mental energy. The National Health Service (NHS) recommends that people who have just recovered from the coronavirus consume extra energy, proteins, vitamins, and minerals to speed up the recovery process, which will essentially help you to improve your immune system and revitalise your stamina and energy.Calories
Because the body has been severely depleted, it is critical to reintroduce calorie-dense foods to restore energy levels. Incorporate whole-grain cereals such as wheat, millets, oats, brown rice, and starchy roots such as potatoes, sweet potatoes, yams, and tapioca into your regular diet. These foods are incredibly good for your immune system and provide an instant energy boost. It is critical to avoid foods high in empty calories, such as junk food.Proteins
Proteins are the building blocks of life, and the essential amino acids protect you from hazardous diseases. Consume a high protein diet with 75-100 g of protein per day. Include as many lentils, legumes, milk and milk products, soy, nuts, and seeds as possible in your diet. Non-vegetarians can incorporate animal products such as lean meat, chicken, fish, and eggs.Vegetables and fruits
Natural fresh fruits and vegetables are high in nutrients such as dietary fibre, vitamins, minerals, and antioxidants. These nutrients aid in the development of a strong immune system and the battle against illnesses. It is recommended that you consume 2 cups of fresh fruit and 2.5 cups of vegetables every day. Fruits high in vitamin C, such as oranges, kiwis, strawberries, guava, papaya, and other citrus fruits, aid in the development of antibodies and hasten the recuperation process. All green vegetables, carrots, and gourds help to stimulate the immune system.Immune-Boosting Foods
Fruits, vegetables, herbs, and spices all have significant immune-boosting effects since they are high in antioxidants and a variety of bioactive chemicals. Include these items in your normal diet, as well as herbal liquids such as kadha, turmeric milk, ginger tea, green tea, and other herbal teas, to boost your energy levels and enhance your immune system.Oils and Fats
Unsaturated fatty acids can be found in almonds, olive, sunflower, gingelly, soy, canola, and corn oils. All saturated fats, such as fatty meat, processed meats, butter, cream, cheese, and ghee, should be avoided. Furthermore, avoid all trans fats found in processed foods, fast foods, deep-fried snacks, cookies, and bakery foods.Limit your intake of salt and sugar
It is advised to limit salt consumption to less than 5g per day and to use iodized salt. Limit the quantity of salt used in cooking and avoid using high-sodium condiments. Instead of high-sugar treats like cookies, cakes, and chocolates, opt for fruits and nuts.
Almonds: A handful in amount, but with a lot of nutritional value! Nuts are high in protein, healthy unsaturated fats, vitamins, minerals, and fibre, all of which help the immune system. These include almonds, walnuts, pistachios, peanuts, chestnuts, and cashews, and should be consumed before breakfast.
They are high in Vitamin C, which not only boosts resistance but also gives the body the energy to return to a normal, active lifestyle.Green leafy vegetables
Vegetables with a green colour and a leafy texture are high in iron, calcium, and vital vitamins like C and K. This composition delivers critical chemical impulses to immunological cells, allowing them to perform their jobs appropriately. Green leafy vegetables such as spinach, cabbage, lettuce, and kale are excellent additions to lunch and even dinner.Tea
Green and black tea are well known for their antioxidants, which support our immune systems. They are best consumed early in the morning. However, avoid drinking them a few hours before going to bed because the caffeine concentration may interfere with sleep.Spices
Garlic, ginger, and turmeric have a good reputation for helping us recover from a viral fever or a minor cold. The reason for their appeal, particularly in Indian households, is due to their anti-inflammatory effects, which stimulate key immune system components. All of these spices can be used in your lunch or dinner dish preparations.Berries
Berries, like the teas mentioned above, are high in antioxidants with anti-inflammatory qualities. Furthermore, research has speculated that berry extracts can help inhibit flu viruses. Berries to include in your berry basket include acai berries, elderberries, and others. Berries, like nuts, are an excellent snack to have on hand for whenever you get hungry during the day. They can also be consumed as a smoothie before or after physical activity.Fish
Salmon, king mackerel, tuna, and cod are just a few examples of fish that are high in Vitamin A as well as Vitamin Bs (B2, B6, B12) – all of which aid in inflammation reduction and immune system function. Simultaneously, they aid in the development of red and white blood cells, allowing the body to fight infections indefinitely.Lentils/daal
Lentils are one of the few vegetarian protein sources. Aside from being high in protein, they also raise blood haemoglobin levels and provide much-needed iron for the immune system. Because of their prevalence in Indian households, most daals constitute a wonderful complement to daily nourishment. This includes masoor daal, chana daal, urad dal, and moong daal, all of which make for a filling meal.Fiber
This extract best describes the effect of fibres on the immune system: "fibre alters immune cells from being pro-inflammatory warrior cells to anti-inflammatory peacekeeper cells." They aid in the immune system's recovery from infections. Soluble (oats, nuts, seeds, beans, and so on) and insoluble (brown rice, wheat berries, rye, fruits & vegetables, etc.). Both kinds of fibre should be ingested in large quantities as a snack or as part of a meal.Fluids
Water is essential for life because it transports nutrients in the blood, maintains body temperature, and eliminates waste. It is critical to stay hydrated at all times; drink at least 8-10 glasses of water every day. Furthermore, an illness can dehydrate the body, so it's critical to stay hydrated while recovering. Other fluids, such as hydrating dishes, soups, and herbal teas, can also be consumed. Limit your caffeine intake and avoid sweetened fruit juices, syrups, fruit juice concentrates, and carbonated beverages.
For post COVID management and diet, contact our health professionals at BEWELL hospital.