How Should We Eat During the Pandemic? COVID-19 and Diet Guide

As winter approaches, protection against colds, flu and other infections may make you want to give your immune system a boost. COVID-19: although no recommendation offers as much protection as social distancing and masks, keeping the immune system strong through a few dietary and lifestyle changes may increase your body’s defenses against harmful pathogens.

Eating a diet rich in vegetables and fruit, and replacing processed foods with natural foods, are among the most effective ways to support your immune system. However, food alone is not enough to support the immune system. An active lifestyle can be adopted by doing sports or exercising even in your room at home, making the body much more resistant to disease.

To strengthen the immune system, stress and sadness should be minimized and adequate sleep obtained. Activities that can help you manage stress include keeping a journal, meditation and yoga, which may help you. 

Among the methods many people frequently turn to for treating or preventing COVID-19 are supplements. Although this approach is easily accessible, it is unfounded and incorrect. Let us examine the most common examples.

Vitamin D

Vitamin D deficiency may make the likelihood of illness higher. If you have adequate vitamin D levels, there is no evidence that taking extra vitamin D protects against COVID-19. According to a report published on 1 May 2020, researchers at the Centre for Evidence-Based Medicine at the University of Oxford in England said that, for COVID-19, they had found no clinical evidence concerning vitamin D in prevention or treatment. Experts also note that taking supplements without medical advice may be harmful. For example, taking too much vitamin D as a dietary supplement can endanger health, particularly in people with certain underlying chronic conditions.

Vitamin C

It is true that adequate vitamin C can help support immune function. However, current information about its effectiveness in treating or preventing colds and flu is limited and even conflicting. An ongoing study in China is giving high-dose intravenous vitamin C to patients hospitalized with COVID-19. The researchers hope to complete the study by the end of September 2020. Experts warn that receiving intravenous vitamin C is not the same as taking a vitamin C supplement. They also warn that taking too many vitamin C supplements may cause adverse side effects. For most adults, the recommended amount of vitamin C is 75 mg for women and 90 mg for men.

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Zinc

Another common rumor is that taking zinc supplements may help prevent or treat COVID-19 infection. It is true that zinc is a mineral that supports the functioning of the human immune system. For this reason, a research team from Russia, Germany and Greece hypothesized that zinc might have a role in preventing COVID-19. While the researchers demonstrated in in vitro experiments that zinc can inhibit the effect of an enzyme that facilitates the viral activity of COVID-19, they also point out that clinical evidence is lacking. The recommended daily amount of zinc is 11 mg for adult men and 8 mg for adult women.

Herbal medicines

Claims that herbal medicines can fight COVID-19 are based on a study in which Chinese officials referred to Traditional Chinese Medicine in April 2020. However, because evidence from human trials is very limited, experts have issued a warning about the risks and side effects of herbal medicines. As artemisia herbal tea being sold in Madagascar raises concern among experts, World Health Organization (WHO) Regional Director for Africa Matshidiso Moeti warned countries about products whose effectiveness has not been tested.

Although it may be tempting to try everything to fight COVID-19, the most important step is to follow international health guidelines. Although the supplements mentioned above have shown potential in studies, this does not mean that they are effective against COVID-19. Supplements may also contain inappropriate ingredients unless they are regulated by the US Food and Drug Administration (FDA) or a national or international health authority.

How should I eat if I get Covid-19?

Unless recommended by your specialist doctor, avoiding supplements and eating properly are factors you can control. However, many people with COVID-19 cannot eat adequately while fighting the virus. Appetite and the senses of taste and smell may decrease. Inadequate nutrition carries a risk of weakening the immune system. Nourishing your body with certain foods may help keep your immune system strong.

Foods that may strengthen your immune system

Citrus fruits: Almost all citrus fruits are rich in vitamin C. Although vitamin C strengthens your immune system, there is no evidence that it protects against the novel coronavirus.

Red bell pepper: If you think citrus fruits contain the most vitamin C, you are mistaken. Red bell peppers contain almost 3 times as much vitamin C per gram. 

Broccoli: It contains fiber as well as vitamins A, C and E. To get the most benefit from broccoli, choose steaming. Research has shown that steaming is the best way to retain more nutrients. 

Garlic: Garlic’s immune-boosting properties are thought to come from its high concentrations of sulfur-containing compounds such as allicin.

Ginger: Ginger may help reduce inflammation, sore throat and nausea.

Yogurt: Choose yogurts containing live and active cultures, such as homemade yogurt. Fermented foods improve the intestinal flora and support immunity. Yogurt is also a natural source of vitamin D. If you do not enjoy eating plain yogurt, you can sweeten it with a little honey. 

Almonds: Nuts such as almonds are full of vitamins and also contain healthy fats. Adults need only 15 mg of vitamin E each day. Half a cup of almonds is enough to meet the entire recommended daily amount of vitamin E. Other foods rich in vitamin E include avocados and dark leafy greens.

Sunflower seeds: Sunflower seeds are full of nutrients such as phosphorus, selenium, magnesium and vitamins B-6 and E. These vitamins and minerals play important roles in regulating and maintaining immune system function.

Recommendations

Variety is the key to eating properly. Continually eating just one of these foods will not be enough to fight flu and other infections. You can maintain a balance of vitamins by paying attention to daily portions and intake amounts. 

• Eat light foods that are gentle on the stomach. Soups are particularly valuable during this period. Soups with added bone broth or vegetable soups can form your meals.
• If you find it difficult to eat meat or chicken, you can make them easier to consume by grinding them into soups.
• Eating small amounts at frequent intervals may increase food intake. 
• You can choose nuts such as walnuts, almonds and hazelnuts for snacks.
• Eating yogurt may remove the unpleasant taste in your mouth. 
• If you have difficulty eating or preparing salad, lettuce leaves, cherry tomatoes or slender green peppers may make things easier. 
• For breakfast, you can choose boiled potatoes, boiled eggs, avocado (lemon juice can be added) or a toasted sandwich.
• If you have difficulty drinking tea, you can choose freshly squeezed fruit juice.

A healthy meal – Vermicelli Soup recipe

• 1 and a half tea glasses of vermicelli
• 2 tablespoons of tomato paste
• 3 tablespoons of vegetable oil
• 1 teaspoon of dried mint
• 1 teaspoon of thyme
• 1 dessert spoon of red pepper flakes
• 1 dessert spoon of salt
• 1 medium onion
• 1 large green pepper
• 1 tomato
• 1 bunch of parsley
• 1 lemon
• 2 water glasses of bone broth
• 1.5 liters of water

After putting the oil into a dry pot, sauté the finely sliced onion and green pepper for a while, then add the tomato paste. After sautéing briefly, add mint and thyme and sauté a little longer. Add the peeled and grated tomato. Then add the water and bone broth and bring to a boil. Once boiling, add the salt and vermicelli. When the vermicelli is almost cooked, add the finely chopped parsley. After turning off the heat, add the lemon juice. Your soup is ready to serve. You can serve boiled potatoes alongside it.