There is such specific food that can help improve a person’s immune system or prevent the novel coronavirus or even treat it. But the consumption of a healthy and balanced diet is a must for good health and a normal immune function. John Giorgi says, hence, maintaining a good dietary guideline is recommended to suffice a person’s nutritional needs. And keep them fit during the outbreak.
Some Healthy Food Intake Tips during the Pandemic
Below are some healthy food intake tips during the pandemic, according to John Giorgi, that will help people to stay healthy,
. Intake of Seasonal Vegetables and Fruits
Seasonal fruits and vegetables are amongst the essential foods to supply minerals, vitamins, and fiber that the human body needs for overall good health and normal immune function. People should consume at least five portions of fruits and vegetables on a day-to-day basis. Frozen, canned, fresh, juiced, and dried (maximum one servings a day) versions all count as the portion. Different colored fruits and vegetables provide different combinations of vitamins, phytochemicals, and minerals, so one must add a little variety in their daily meals where possible.
. Vitamin D
Sunlight is the best source of vitamin D, which everyone is aware of. But during quarantine or self-isolation, it is likely to be impossible. Hence people are recommended to take vitamin D-rich food along with vitamin D supplements. Soy milk, egg yolk, fish, meat, and others are good sources of vitamin D.
. Stay Hydrated
Staying hydrated during these challenging times is crucial. One must consume at least 4-5 liters of water daily. Besides, they can also include buttermilk, soups, and fresh fruit juices. Staying hydrated is crucial for overall health. The total quantity of water that one must consume rests on a couple of factors- his/her weight, height, age, sex, physical activity, and environmental conditions like humid & hot weather. Considering this, 30% of the water which one requires comes from the food that they consume. Apart from plain drinking water, one can add that refreshing boost with some slices of lemon, berries, cucumber, or mint. Coconut water is also a good choice. Other drinks such as sparkling water, iced tea, flavored water, unsweetened tea, and unsweetened infuse water are good hydration choices.
. Sip Green Tea
Sipping green tea can offer one a plethora of health benefits. It has anti-microbial and anti-inflammatory properties that help to keep the immune system healthy.
. Limit Highly Processed Foods
Often, using fresh produce may not be possible. People must reduce the intake of foods in the shopping basket, which is highly processed. Heat-and-eat foods, ready-to-eat foods, desserts, and package snacks are rich in saturated fat, salt, and sugar. Thus, when buying processed foods, it is vital to check its label and go for healthier options that contain less of these substances. Most importantly, one must avoid excessive caffeine and sugary drinks.
Along with sincerely practicing these tips, people should also practice food safety habits to stay healthy and prevent foodborne illnesses at these challenging times.