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NUTRITION IN COVID


In this current situation, one should focus on building their immune system strong rather than panicking about “COVID-19”. From past a year it is there, so panicking will not help except we must focus on ourselves to prevent it.

So, today let’s read about proper nutrition one can follow in this situation and avoid it occurrence.

Introduction:

Coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus.

Most people infected with the COVID-19 virus will experience mild to moderate respiratory illness and recover without requiring special treatment. 

Older people and those with underlying medical problems like cardiovascular disease, diabetes, chronic respiratory disease, and cancer are more likely to develop serious illness. (According to WHO)

Symptoms:

(Picture credits: vox.com)

Immune system and Covid-19:

The immune system protects against viruses and diseases and produces antibodies to kill pathogens. The body contains the organs of the immune system, which protects against diseases. It plays a key role to maintain health and pathogenesis.

As long as the immune system is functioning normally, infections such as COVID-19 go unnoticed. The three types of immunity are

▪︎Innate immunity (rapid response),

▪︎Adaptive immunity (slow response), and

▪︎Passive immunity. Passive immunity has two types: natural immunity, received from the maternal side, and artificial immunity, received from medicine.

The immune system is the best defense for the current situation. So following are the foods that acts as immunity boosters:

1. Hydration helps to relieve congestion and pushing of toxins and maintain the mucus membrane of the nose and upper respiratory tract intact.

Sources are:  Plain Water, Coconut Water, Nimbu Pani, Green Tea, Herbal Tea, Infused Water, Soups, Milk, Buttermilk, Unsweetened & Unsalted Drinks, Fruits and Vegetables.


2. Proteins play a role in the body’s healing & recovery.

Sources are: Soy Products, Unsalted Nuts and Seeds, Beans and Pulses, Eggs and Poultry, Learn Meat, Fish & Sea Food, Milk and Milk Products.

3. Omega 3 fatty acids enhance the function of immune cells.

Sources are: Chia Seeds, Walnuts, Pumpkin Seeds, Watermelon Seeds, Sunflower Seeds, and Fish like Mackerel, Tuna, Salmon, and Rani Fish.

4. Vitamins protects by keeping skin & tissues in the mouth or stomach or intestines and respiratory system healthy.

Sources are: Orange vegetables (Sweet Potatoes, Carrots, Mango, Papaya & Apricots), green leafy vegetables, eggs, Sunflower Seeds, Safflower Seeds, Garden Cress Seeds, Flax Seeds, Almonds, Pistachio, Citrus Fruits (Amla, Guava, Oranges, Grape Fruit), Papaya, Strawberries & Raw Mango, Capsicum, Lemon, Soyabean, Matki, Rajma, Lentil, Masoor dal, Chawli, Dal and Black chana.



5. Minerals also help to reduce oxidative stress altering host response to viral infections.

Sources are: Whole Grains, Dals and Pulses, Soybeans, Black Til, Garden Cress Seeds, Watermelon Seeds, Pumpkin Seeds, Chicken & Eggs, Chia Seeds, Walnuts, Sunflower Seeds, Fish like Mackerel, Tuna, Salmon and Rani Fish. 


6. Prebiotics and probiotics help to reinforce the immune system, increases immune responses and promotes specific immune signaling.

Sources are: Garlic, Onion, Banana, Barley, Oats, Apples, Flax Seeds, Wheat Bran, Fermented Milk, Yoghurt and Fermented Food Products 


7. Herbs, condiments and spices are immune boosters from the kitchen possess antiviral or antimicrobial activity which help to fight infections.

Sources are: Ginger, Tulsi, Neem, Lemongrass, Turmeric, Garlic, Moringa, Mint, Kalonjee, Star Anise, Jeera, Coriander Seeds, Cinnamon, Black Pepper, Dry Ginger, Munakka, Ajwain, Cloves and Fenugreek Seeds.


So including the above mentioned food sources in one’s diet will help to reduce the occurrence of coronavirus in current situation.

Musharrafa Asad

References:

○ Coronavirus disease (COVID-19). Retrieved May 8, 2021, from https://www.who.int/emergencies/diseases/novel-coronavirus-2019/question-and-answers-hub/q-a-detail/coronavirus-disease-covid-19

○ Home—Indian Dietetic Association. Retrieved May 18, 2021, from http://idaindia.com/

○ Immune response in COVID-19: A review—ScienceDirect. Retrieved May 8, 2021, from https://www.sciencedirect.com/science/article/pii/S1876034120305670


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