Covid Cure in the Light of Diet: Eating Habits

Immunity Boosters as Safeguard for Covid-19 Infection

Proper amount of balanced nutrition and hydration are important for our body. So, what we eat and drink will definitely play a vital role in building up our immune system. Therefore, in other words we can say that if we have a strong immunity, our body itself can act as a safeguard against any disease. To protect ourselves from this virus we can inculcate some food item in our diet plan as given below to enhance our immune system that in turn, fight against COVID-19 (Figure 1) [2]. • Yogurt:  It is called as a probiotic that helps in the production of good mimcro-organisms in the body. • Turmeric:  It is considered as a golden spice having wonderful anti-oxidant and anti-inflammatory properties. Curcumin, the compound present in turmeric is a very potent agent and aids in healing of wounds and infections. This is the reason; it is often suggested to have turmeric milk. It can also be taken with coconut oil and black pepper.

• Naturall occurring Anti-viral Foods:  Leaves of Tulsi (3-4) boiled in water and star anise (a spice) – boiled with clove, garlic are used to boost the immune system. Combination of amla and ginger juice are natural anti- viral food supplements. • Vitamins:  Among all other Vitamins, Vitamin C and Vitamin D play an important role in order to provide the immune-strengthening. Sources of Vitamin C and D such as lemon, amla, orange Amla, egg yolks and mushrooms are easily available. • Zinc:  Another nutrient which helps to improve the immune system of our body and metabolic functions. Some of the Zinc supplements such as pumpkin seeds, cashews, and chickpeas can be incorporated in the diet plan.

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During quarantine days, there is a need to take good health care so that if a person has got the COVID-19 infection can able to remain strong and fight against COVID-19. For this, the most significant things is to eat is the right food products that would consists of various ingredients such as iron, zinc, protein, vitamin B and vitamin D-rich foods. The food items selected should be good for our lungs and heart health. Table 1 shown below is the compiled vegetarian diet chart can be used in case of self-quarantine case [3].

Is Eating Non-Vegetarian Food Is Perfectly Safe?

Till now there is no current evidence available which can support that food can be source of viral transmission. Therefore, eating non-vegetarian food is quite safe but definitely consumption of raw meat should be avoided. Good hygienic practices must be followed before consuming non-vegetarian. And even extra care should be taken while cooking such food items.  COVID-19 spreads mainly from person to person and eating non-vegetarian food and eggs do not cause corona virus infections. Corona viruses require a host that cannot grow in food [4].

Recovery Diet Form Covid-19 Infection

WHO, UK’s NHS and the Indian MoHFW have provided several dietary recommendations during pandemic year. Depending on these guidelines, a proper recovery diet for COVID-19 patients should be included with following ingredients [5, 6]:

• Add breads, potatoes, pasta, rice, grains and cereals in the diet as these are calorie-dense foods to provide energy back up, but junk foods should be avoided.
• Add whole grains, dairy items, legume, lentils, nuts and soy products in the diet to start feeling better, so eat more protein-rich foods. Beans have a high amount of zinc. It boosts the immune system and helps the body to fight against toxins. A zinc deficiency can lead to bad immunity.
• Eggs are rich in protein. A protein-rich diet is very important for your body especially when you are recovering from COVID. It has amino acids that protect your body against pathogens. Consumption of meat and poultry foods also increases your zinc intake.
• Add  fruits and vegetables as good sources of dietary fiber, vitamins, minerals and antioxidants.
• Vitamin C helps in the production of antibodies and even in speedy recovery. It is extremely found beneficial to enhance the immune system and to provide energy. We should consume citrus fruits kiwis and strawberries.
• An antioxidant such as vitamin E provides energy to the body which might have been lost during diseased state. For this, almonds, avocades and some other dry fruits to be consumed to retain the appropriate amount of vitamin E.
• Herbs, spices, fruits and vegetables must be added in the diet as they are fully loaded with numerous active phytochemicals which may act as immune enhancer. Some favorable drinks such as green tea, lemon water, herbal tea, turmeric milk and kadha should be incorporated in the diet.
• Even with the addition of all these nutrients and supplements in the diet, it is very much necessary to remain hydrated all the time. Therefore for this around

8-12 glasses of mineral water should be drink every day. Additionally soups, broths, coconut water, pudina water, zeera water, ajowan water, butter milk and other healthy beneficiary drinks must be added in the diet. All these drinks would be found helpful in recovery from disease.

Besides from all these things, some other following points should keep in mind as to make the diet more healthy and effective:

• Fresh form of fruits and vegetables should be preferable over packed ones.
• Meals should be prepared in a simple way without adding too much spices and condiments and even oil/ ghee.
• Meal should be cooked preferably at home rather than relying on outside.
• Hands should be thoroughly washed before and even after preparing the meal and/or while eating.
• Soft and mashed meals must be prepared like Khichdi , espscially for COVID patients .
• Adequate sleep should be taken during diseased state. Along with this, some physical activities should be incorporated.

Some Nutrition Advice

An individual who consume a proper balanced diet would enhance teir immune systems and lower the incidence of chronic diseases. Some important advice to be given below during this pandemic era are as follow:

• Intake fresh fruits, legumes, grains, pulses, vegetables, millets, brown rice, wheat oats and some starchy foods such as yam, potato, sweet potato.
• Incorporate dairy products such as milk, curd, buttermilk, paneer.
• Even fishes, eggs or meat should be added in the diet.
• Not advisable to overcook the food as this overcooking process may deteriorate most of the vitamins.
• Drink sufficient amount of water every day.
• Intake unsaturated fats containing diets such as fish, olive oil, avocados, sunflower , corn oils than saturated fats
• Meat and fish should be preferably added as they are containing low fat than red meat.
• Adequate amount of salt should be in the meal.
• It is advisable not to eat outside as it may reduce the rate of contact with other people or infected individual.

With all these things, it is necessary to support the mental health and diet for those people who have infected with coronavirus. Some unusual habits like smoking and alcohol consumption should be avoided as they have major drawbacks in causing weakness towards body’s immune system and get more prone to illness. Even smoking habit has proven to may affect the lung capacity and even damage the cell lining of the respiratory system. These cell lining are very important to fight against viral infection as they act as a barrier for them.

Proper diet must be followed by routine exercise. It is highly recommended to do regular exercise for around 20-40 minutes to get your life back normal [7].

Impact of Probiotics on Covid-19 Outcomes

Our Indian diet containing maximum proportion of pulses and whole grains, and may considered as a richest source of dietary fibers and carbohydrates. After the intake of these nutrients, they get fermented within the colon and results in the formation of short chain fatty acids. These products act as energy supplier to the body and enhance the immune system. If an individual is regularly intake probiotics in diet, this could help in prognosis of viral infection. The probiotcs are helpful in enhancing the mucosal immunity via T cells activation, improving the antiviral defensive action and even decreasing the pro-inflammatory cytokines in respiratory infection [8, 9].