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Covid care nutrition guidelines
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  1. Nutrition 

  • Include nutrient-dense food. Including nutrients like protein, minerals and vitamins like zinc, selenium, vitamin C etc., helps to build immunity, as immune cells are made of proteins and vitamins. The minerals listed below are strong anti-oxidants and they help in boosting immunity. 

  • Include protein-rich sources. Pulses and legumes, milk and its products, lean cuts of chicken, fish, eggs, nuts and seeds. 

  • Consume foods rich in Vitamin C. - Vegetables like tomato, bell peppers, broccoli, brussels sprouts and citrus fruits – lemon, orange, mosambi, guava, kiwis, strawberries, papaya etc. 

  • Have Zinc rich foods such as lean meats, poultry, eggs, seafood, peas, and lentils; nuts and seeds; and soy products. Oysters, red meat [in moderation] are good sources of zinc. 

  • Vitamin E-rich foods –such as nuts and seeds like almonds, peanuts, pumpkin seeds, sunflower seeds. Oils like rice bran, safflower oil, avocadoes, spinach, pumpkin, beet greens and fish like Indian trout etc. 

  • Include probiotics for gut health as a strong gut promotes strong immunity. You can have- i yogurt/ curd, buttermilk, some types of cheese like cheddar, cottage cheese (paneer), mozzarella etc., kefir, sauerkraut. 

  • Include anti-oxidant rich foods such as fresh fruits and vegetables, green tea, dark chocolate, wine, fresh herbs etc. Anti-oxidants helps to prevent cell damage and help in building immunity. 

  • Omega-3 fatty acids help to improve immunity. Fish and other seafood (especially cold-water fatty fish, like Indian salmon, mackerel, tuna, sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts), plant oils (such as flaxseed oil, soybean oil, and canola oil)   

  • Vitamin A, plays a role in building immunity due to its anti-oxidant properties. Sources include - dairy products like milk, cheese etc., sweet potato, spinach, carrots, pumpkin, capsicum and fruits like cantaloupe. 

  • Selenium – a mineral that plays an anti-viral role. To have selenium in your diet include lean meats, poultry, eggs, seafood, beans, peas,  lentils, nuts ,  seeds, and soy products. 

 

2. Hydration 

  • Drink enough water; 8-10 cups of water. 

  • Keep sipping warm water all through the day. 

  • Avoid fizzy drinks and fruit juices. You can also drink infused water like unsweetened lemon juice/ ginger water. These infused drinks are rich in anti-oxidants and help to build immunity. 

 

3. Sunlight exposure 

  • You can get safe sunlight exposure between 11 am to 2 pm at least for 10- 20 mins to build immunity. However, consult your doctor regarding the supplementation of Vitamin D as consuming it in excess can be toxic. Natural sources of this nutrient include - oily fish – such as salmon, sardines, herring and mackerel; red meat, liver, egg yolks, fortified foods – such as breakfast cereals. 

 

4. Herbal remedies 

  • Drink herbal tea made from basil leaves, cinnamon, black pepper, dry ginger and black raisins once or twice a day. 

  • Use spices like turmeric, cumin, coriander, garlic while cooking. 

  • Have a glass of turmeric and pepper infused milk at night before bed-time. These ingredients are anti-fungal, anti-inflammatory and anti-viral in nature which can help fight infections. 

  • Take a pinch of clove powder mixed with pure honey  twice or thrice to relieve throat irritation. 

  • Gargle thrice a day and add a pinch of salt and turmeric powder to the water. This can help prevent the mucus build up in the nasal passage and can help reduce inflammation. 

  • To get relief from sore throat, take steam inhalation with fresh mint leaves and ajwain (carom seeds). 

 

5. Exercise and de-stressing, staying active during the day 

  • Exercise regularly. This helps in releasing toxins from the body. Regular exercise helps to improve immunity. Avoid staying sedentary during the day. 

  • Destress yourself as stress [especially long term] can compromise your immunity. Practice deep breathing, stress relaxation, meditation and pranayamas. 

 

6. Say no to processed foods/ sugary beverages 

  • Avoid processed, sugar and salty food completely, as these foods increase inflammation in the body and gut permeability and bacterial imbalance in the body leading to lowered immune response. 

  • Include fresh and whole fruits, these are rich in anti-oxidants. 

  • Avoid overcooking vegetables, as this causes a loss of nutrients. 

  • When cooking, limit the amount of salt and sodium dense sauces. Limit daily salt intake to 5 gms [1 tsp.] per day. 

  • Avoid alcohol, smoking and any addictive substance usage. Smoking lowers the lung function and increases the risk factors for respiratory diseases and alcohol lowers immune response. 

 

7.Why healthy home-made foods are the best 

  • Avoid eating out, to prevent minimal contact with people. Food from outside can be unhealthy and contaminated with different kinds of bacteria, viruses and other pathogens which can cause an inflammation in the body and lower immune response.  

  • If you do order from outside, make sure to  re-heat it before eating. Avoid juices, fruits, veg salads, etc from outside. Choose freshly prepared, home-cooked food. 

Also, avoid unnecessary travel. A vacation might sound relaxing but travel can expose you to crowds or force you to stay in confined spaces such as a train/ airplane/ bus, which is best limited. 

 Besides these, you need to make sure that any health conditions like diabetes, elevated lipids, hypertension (high BP) are monitored and kept under control, as these are risk factors in compromising your immunity and increasing Covid complications. Check with your doctor and dietitian immediately to manage your lifestyle and health. 

 

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