Fight against Corona with balanced diet

Ms. Sruthi Mol. V Integrative Dietician, Institute of Applied Dermatology, Kasaragod, Kerala

More than 2,500 years ago, Hippocrates said: “Let food be thy medicine and medicine be thy food.” Both nutrient intake and incidence of the disease usually influence the nutritional status of human beings.

Currently Covid-19 pandemic is a leading challenge across the globe. It is mandatory to attain and maintain good nutritional status to fight against the virus. The nutritional status of an individual is affected by several factors such as age, sex, health status, lifestyle, and medications. Optimal nutrition and dietary nutrient intake impact the immune system, therefore the only sustainable way to survive in the current context is to strengthen the immune system. A balanced diet will guarantee a strong immune system that can help withstand any assault by the virus.

How to Boost the Immunity Naturally

Vitamin C is one of the major constituents of water-soluble vitamins which tend to make a strong immune system. The daily recommended dietary allowance for Vitamin C is 90mg/d for men and 75mg/d for women. ( broccoli, eggplant, capsicum, beetroots, spinach, cauliflower, Cabbage, lemon, oranges, kiwi, and guava, Spirulina, and Curcumin,  apple, banana, strawberry, cantaloupe melon, grapefruit, pineapple).

Vitamin D administration also decreases the production of pro-inflammatory cytokines and increases the production of anti-inflammatory cytokines also plays an important role in improving the production of anti-oxidation-related genes like glutathione reductase. The increased production of glutathione spares the use of ascorbic acid (vitamin C), which also has antimicrobial properties, and has been suggested for COVID-19 prevention and treatment

Vitamin E functions primarily as an un-specific, chain-breaking antioxidant that bans the spread of lipid peroxidation. Vitamin E is a radical peroxyl scavenger that protects polyunsaturated fats. In lipoproteins and plasma membranes. (Beans and legumes, Hazelnuts, almonds, peanut butter, sunflower seeds, and Flax seeds)

Zinc ionophores have been shown to block the replication of SARS-CoV and other viruses.  10 Studies have shown that turmeric (curcumin),  and nuts can improve the immune system (Beans and legumes)

Quercetin is another bio flavonoid, In Animal and laboratory studies proved it can inhibit a wide range of virus infections like coronavirus SARS CoV. Quercetin promotes antioxidant capacity and protects lung tissue. ( leafy green vegetables, dill, peppers, apples, grapes, fennel leaf, red. Onion, oregano, chilli pepper, green tea, and black tea). 

Studies have proved that Garlic stimulates NK cells, macrophages, lymphocytes, and eosinophils. by modulation of cytokine secretion, immunoglobulin synthesis, phagocytosis, and macrophage activation.  

Zingiberofficinalis (Ginger) has Anti-avian influenza virus H9N2 activity in both chick embryos and cell models. 

A recent study suggests that the COVID-19 protease (6LU7) can be inhibited by the extracts of Indian herbal plants like aloevera,  turmeric, neem,  ashwagandha, red onion, tulsi, capsicum.

A high fiber plant-based diet should be recommended, given their favourable effect on the microbiome and gut transit time that may improve constipation.

Recommended Diet for Strengthening Immunity 

• Include the right kind of carbohydrate in the diet; prefer food with low glycemic index food like  Steel-cut oatmeal or Oat Grouts, Vegetables, whole Fruits, Beans, Lentils, whole, Grains like millets are an excellent option check portion of wheat and white rice.

• Include Starchy vegetables in moderation like Potatoes, Sweet Potato, Corn, green peas, and other roots vegetables like radish, turnips, etc

• Green vegetables have varied health benefits, so it’s advised to increase the intake of cabbage, cauliflower, broccoli, carrots, greens, peppers, Drumsticks, Eggplant, Mushroom, beans, and tomatoes.

• Include healthy protein in the diet like seeds, nuts, peanuts, Pulses, dried beans, chickpea, split peas, lean meat, chicken, eggs is advised. If patients were unable to digest animal protein they can shift to plant-based proteins. Dairy can be included if acceptance of the patient is good.

• Fats: heart-healthy fats are advised, like canola, olive oil, flaxseed oil, sesame oil, nuts and seeds, fatty fish such as salmon, tuna, and mackerel. Use oils when cooking food instead of butter, cream, Ghee, or margarine.

• Frequent sipping of Tulsi water, Spices like Cumin, Turmeric, Coriander, and Garlic are recommended in cooking preparations for their immune-boosting properties. Herbal teas/decoction (Kadha) made from Tulsi, Moringa, Ginger, Dalchini (Cinnamon), Kalimirch (Black pepper), and Munakka (Raisin) is advised if there is Cough or congestion.

• Water intake is important for maintaining the hydration levels of the body and it helps to transport nutrients in the blood, gets rid of waste, and regulates the body temperature. so, Fluid intake is advised based on weight, For an average 40kg-60kg person advised intake is 1.5L- 2.0L, for 60-80kg 2.0L-2.5L, above 80kg 2.5L-3.0L, or 30- 35mL/kg is advised with allowances for extra losses. Avoid all fizzy, carbonated, concentrated juices, and all drinks which contain sugar.

• Red meat can be eaten once or twice per week, and poultry 2−3 times per week

• Use foods from animal sources (e.g. fish, fish, eggs, and milk) and 160 g of meat and beans

• For snacks, choose fresh fruits and raw vegetables rather than foods that are high in sugar, salt, or fat.

• Avoid irregular snacking. Do not overcook vegetables as it leads to the loss of important nutrients such as vitamins and minerals. When using dried or canned fruits and vegetables, choose varieties without added sugar or salt. Make sure the food is prepared and served at acceptable temperatures (≥72°C for 2 mins).

• Limit the salt intake to five g a day.

• Eat moderate amounts of fats and oils

• Limit sugar intake

• Try to avoid processed foods, like Sugar, White pasta, White bread, Cookies, Pastries; ready-to-eat Breakfast cereals, bakery products like Pastries and sweets, Fruit juices, Soft drinks.

• Avoid hazardous and harmful alcohol use

• It’s important to avoid some food allergens like eggs, fish, milk, nuts, peanuts, shellfish, wheat, soy. Foods with histamine can increase allergic reaction so avoid processed meats like hot dogs and bacon, vinegar, cheese, yogurt, sour cream, buttermilk, smoked fish, sardines, alcoholic beverages

• Maintain a healthy lifestyle of exercise, meditation, and regular sleep. Adequate sleep will help to support immune functioning.

The given above food recommendation is for the patients who were suffering from the mild stage of Covid 19. If the patients have any other comorbidities like diabetes mellitus or kidney diseases etc the diet has to be changed in accordance with their disease condition.