How Should We Eat While Fighting Against Covid-19?

What Should We Pay Attention To While Fighting Against Covid-19?

Expert Dietitian Özge Uçucu / 2022-03-09

Although most of our time is spent at home these days when we are fighting against Covid-19, the season transition is an extra risk for all of us. So, how should we eat to get through this process as healthy as possible, both physically and mentally?

Vitamin C is the key to a healthy body. If you think of oranges when you think of the richest food in terms of vitamin C, you are wrong! Kiwifruit is much richer in vitamin C than oranges. Again, when it comes to vitamin C, we look for citrus fruits, but you should not neglect to consume all green leafy vegetables, lemons, seasonal fruits in appropriate amounts and variety. Rosehip, tomato, pepper, parsley, cress, arugula, kiwi, spinach, lemon, orange, broccoli are among the foods rich in vitamin C.

Have you heard of propolis? If you haven't heard it, be sure to listen! Propolis can be defined as an anti-inflammatory, natural, harmless antibiotic. It would be the right choice for those who are not allergic to royal jelly and honey to take this supplement, which has such a rich antioxidant capacity, during this period.

We recommend that you add foods such as mushrooms, walnuts, sunflower seeds, Brazil nuts, sesame seeds, which are rich in selenium, and, if you are not vegan, eggs, cheese, and turkey to your meals.

Vitamin D is essential for a healthy body. So how do we get this vitamin? Milk, kefir, yoghurt, liver, egg yolk are the food groups richer in vitamin D content. However, it is not always possible for people with vitamin D deficiency to meet this deficiency with food, so you may need to take nutritional supplements. Let's underline my conscious use for nutritional supplements according to blood findings!

Omega 3 is an acid that we must take against immunity and its biggest source is fish. However, if you do not like to eat fish or it is not possible to consume it all the time, you can prefer purslane, walnuts, dark green leafy vegetables and flax seeds, which are rich in Omega 3. If you are going to take Omega 3 as a supplement, it is important to use it in the most appropriate way for you, taking into account the EPA/DHA values ​​with the recommendation of an expert!

Probiotic foods are very valuable not only for immunity, but also for keeping intestinal health and physiological balance at the optimum. Our first choice of probiotic source foods is kefir. If you don't want to drink kefir or if you have trouble getting your child to drink it, you can try consuming it in different forms instead of drinking it directly. Apart from kefir, fermented foods such as yogurt, homemade pickles and kombucha will also be very beneficial.

Jerusalem artichoke, onion, garlic, asparagus and flaxseed are prebiotic sources that feed probiotics. You can also take probiotics as supplements. You can use the type of probiotic that is most suitable for you in the appropriate form, in consultation with your specialist, in terms of intestinal health and lowering the risk of upper respiratory tract infections, especially in athletes.

Colorful vegetables and fruits, protein-rich foods, raw nuts, healthy alternatives prepared at home will do you good. Do not choose simple sugar and refined products instead of nuts, as they can cause a lethargic and weak body, contrary to strengthening immunity.

While doing all these, you should definitely pay attention to your daily water consumption. In these days when more time is spent at home, water consumption can be forgotten due to lack of movement. However, it is important to consume 8-10 glasses (1.5-2 liters) of water a day for a regular working metabolism. This amount can be up to 3.5-4 liters depending on the amount of sweat excreted and the general needs of the person.

In these days of staying at home due to quarantine, care should be taken to eat a healthy and balanced diet and stay as active as possible in order to prevent unwanted weight gains.

Studies emphasize that as much as the deficiency of the needed food, a food consumed above a certain portion, even if it is healthy, can lower the immunity, and that excess weight and inactivity pose a high risk not only during the Covid period, but at all times.

Instead of fruit juices, you can combine fruits and vegetables with the right fat groups in appropriate portions, ensuring that you are full for a long time, keep your metabolism and immunity more alive, and increase your exercise performance and oxygenation capacity.

Antioxidant Smoothie Recipe

1 small beet

Half portion of green apple

2 tablespoons of pomegranate

1 handful of spinach

1 teaspoon freshly ground flaxseed

1 glass of water

Mix all products with the help of a blender and enjoy!

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