#202, 3rd Floor, Above Khazana Jewellery, Ashish My Space, Madinaguda, HYD-50
Mon-Sat: Morning: 8.00 - 10.00am, Evening: 6.00 - 9.00pm Sun: Morning: 8.30-9.30am, Evening: Closed
Taking a healthy nutritious diet is an important aspect in any disease recovery. More so after a deadly infection like COVID19. Post-COVID recovery is state of physical and mental stress for anybody. The following are few tips to fasten your recovery and boost up your immunity:
WHO recommends eating fresh and unprocessed food rich in protein, vitamins, and minerals? Fruits, vegetables, legumes, nuts, and whole grains are to be included for wholesome nutrition. Daily – 2 cups of fruit, 2.5 cups of vegetables is the recommendation.
Red meat can be eaten 1−2 times per week and poultry 2−3 times per week. Do not overcook vegetables and fruit as this can lead to the loss of important vitamins?
Hydration is very important for any metabolic function. The best choice is water. At least take 8 to 10 glasses of water per day. Other water-rich fruits (watermelon, strawberries, oranges, apple), vegetables (cucumber, tomatoes, mushrooms, spinach), tender coconut water, buttermilk are all good sources of hydration.
Consume unsaturated fats like fish, avocado, nuts, olive oil, soy, sunflower, and corn oils rather than saturated fats like fatty meat, butter, coconut oil, cream, cheese, and ghee.
Choose white meat and fish rather than red meat.
Avoid industrially produced Trans fats. These are often found in processed food, fast food, snack food, and fried food
Limit your salt intake to < 5gms per day preferably iodized salt
Limit your intake of soft drinks or sodas and other drinks that are high in sugar
The following minerals and vitamins help in the proper functioning of the immune system of your body. Either you can take supplements or increase their dietary intake by consuming food items rich in them.
VITAMIN D – is rich in oily fish, red meat, liver, egg yolks, milk, and milk products, and mushrooms
VITAMIN A – eggs, oily fish, milk, liver, sweet potatoes, carrots, spinach, papaya, and pumpkin
VITAMIN E – oily fish, nuts like almonds, peanuts, pumpkin seeds and oils like sunflower and safflower oils
VITAMIN C – citrus fruits, bell peppers, strawberries, broccoli, tomatoes, spinach
FOLATE – all green leafy vegetables
ZINC – chicken, beef, crab, nuts like cashews, almonds, pumpkin seeds, chickpeas, and other beans
SELENIUM– seafood, meat and liver, cheese
Apart from the above said dietary adaptation the following lifestyle strategies help you boost up your immunity.