The outbreak of the new Covid-19 variant has once again shifted our focus to preventive measures against the virus. Building a strong immune system is one of the best ways to ward off viruses like Coronavirus. With the fear of Covid looming large, it’s time to step up our immunity game. Many factors play a role in the status of our immune system, but our diet always helps in strengthening it. Optimal nutrition intake improves our resilience to fight viruses and other infectious diseases. In the winter season, our immunity as it is takes a hit, plus the weather promotes a sedentary lifestyle, further leading to the degradation of our diet and decline in immunity.  

So, without wasting any time, let’s get started with a good, healthy and balanced diet to ensure your body is ready to take on the threat of the virus. A study, published in the National Library Of Medicine, suggests diet tips to improve immunity to combat Covid-19. 

(Also Read: Can Food Spread Covid? Study Reveals Virus May Live For Days On These Foods)

What should you eat to fight Covid? I Best Foods For Immunity Against Coronavirus: 

Here are some diet suggestions listed in the study: 

1. Eat fruits daily  

Fruits are full of antioxidants that stave off bacteria and viral infections. Fill your daily diet with fruits like guava, apple, banana, strawberry, cantaloupe melon, grapefruit, pineapple, papaya, orange and blackcurrant. The experts suggest having four servings amounting to two cups of fruit every day.  

(Also Read: Are You Feeling Washed Out Post COVID? Rujuta Diwekar Shares Effective Tips)

Enrich your diet with antioxidant-rich fruits. 
Photo Credit: iStock

2. Pick fresh vegetables

Winter produce offers a range of seasonal vegetables, mostly green leafy vegetables. Stock up your pantry with broccoli, spinach, fenugreek and kale. Also, green bell peppers, coriander and other fresh vegetables help with strong immunity. Make sure to have 5 servings (around 2.5 cups) of vegetables in a day.

3. Consume grains and nuts 

A balanced diet comprises a good amount of healthy grains, which impart healthy carbs and lots of fibre. Eat around 180 gm of grains like unprocessed maize, oats, wheat, millet, brown rice and roots such as yam, potato and taro. Have a handful of nuts like almonds and pistachios every day.  

4. Eat red meat and poultry in moderation 

“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,” Faseeha Aman and Sadia Masood, authors of the study suggest. 

5. Switch to healthy snacks 

Ditch fried foods, packaged snacks and cookies that are high in fat, sugar and salt. Pick fresh fruits and raw vegetables for healthy snacking. 

6. Avoid overcooking 

Overcooking vegetables can strip off their nutritional properties, losing important vitamins and minerals. Cook just to the point that the foods are no more raw and have their potency intact. “Make sure the food is prepared and served at acceptable temperatures (at least 72 degree C for 2 mins),” the study adds. 

7. Limit salt and fat intake 

Keep the consumption of salt to five grams a day. Avoid saturated fats from butter, fatty meat, coconut and palm oils, cheese, ghee, and cream. Replace these with food rich in unsaturated fats – avocado, fish, nuts, soy, olive oil, canola, corn oil, and sunflower. 

8. Keep yourself hydrated 

Aim to drink 8-10 glasses of water every day. Water helps to transport nutrients in the blood, flushes out toxins and regulates the body temperature. Also, stay away from carbonated and fizzy drinks that contain a high amount of sugar.  

(Also Read: Vitamin D Sufficiency May Help Coronavirus Patients Recover Faster: Study)

Hydrate yourself with water and detox drinks.
Photo Credit: iStock

A proper and healthy diet can ensure a robust immune system that can resist any onslaught by the virus. Individuals consuming well-balanced diets appear to be safer with better immune systems and lower incidence of chronic diseases and infections,” concluded Faseeha Aman and Sadia Masood.