A well-balanced and nutritious diet, particularly at the time with COVID-19 and our immune system has taken a setback due to the deadly virus can help in building internal strength and aid in speedy recovery.
While fighting the virus present inside the body, a lot of energy is used, that makes us feel drained and tired. Adding calorie-dense foods to our diet is necessary at this time to get back to the form. Including whole-grain cereals like millets, oats, rice and starchy vegetables like potato, sweet potato can help to increase calorie intake and energise us.
Protein is an important nutrient for cell growth and regeneration. It is the building block of life and is required by our body for faster recovery. When suffering from COVID-19 it is recommended to eat a high protein diet. Taking 75-100 grams of protein is essential every day. So, add more foods like lentils, legumes, milk and milk products, soy, nuts, seeds, meat, chicken, fish and eggs.
Vitamins and Mineral
Fresh fruits and vegetables are loaded with immune-boosting, antioxidants, vitamins and minerals. These can be an excellent addition to our diet for faster recovery and strengthening our immune system. Aim for 5 portions of fruits and vegetables in a day. Citrus fruits are packed with vitamin C, which helps in the formation of antibodies and fights infection, while green and root vegetables help to strengthen the immune system.
Water is an essential element for life as it carries nutrients in the blood, regulates body temperature, and flush out toxins from the body. Besides, an infection can dehydrate the body. drink at least 2-3 litres of water every day. We can also consume herbal concoction, coconut water, milk and fresh juice. Avoid packed juice, caffeine and fizzy drinks
Recommended Diet plan
6-7 soaked almonds, 2-3 whole walnuts and 5-6 raisins with a cup of a herbal concoction made with ginger, tulsi leaves and coriander seeds. Also, have a clove of raw garlic with water.
For breakfast have besan/dal/ragi/spinach chilla with mint chutney or vegetable poha or idli sambar or uttapam with coconut chutney or a stuffed omelette with corn and spinach along with a tall glass of buttermilk.
Coconut water or beetroot, spinach and amla juice with a fruit of your choice (kiwi, orange, apple, papaya, pineapple).
Jeera rice, Ajwain roti, Rajma, Gajar Matar sabzi with a bowl of fresh curd.
Or egg rice, Ajwain roti,Methi aloo, dal (of your choice) with a bowl of curd.Or vegetable daliya, chickpea with a bowl of curd.
Post lunch: Dates (2 pieces)
Evening: Herbal tea with sweet potato/chickpea/rajma/corn/sprout chaat and any fruit of your choice.
Late evening: Kala chana soup/Chicken soup/Mix vegetable soup/dal soup/fruit.
Dinner: Moong dal khichdi with vegetables.
Or rice chicken vegetable bowl.
or garlic Roti with paneer bhurji and mixed vegetables.
Turmeric milk or turmeric and Black pepper water.
FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT
email@example.com | 8756536895
Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 100 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.