Introduction
The World Health Organization (WHO) has released guidelines on how to maintain a healthy diet to help fight against COVID-19. Eating a healthy diet is an important part of staying healthy and can help to boost your immune system. Here are five healthy eating habits to help fight against COVID-19, according to the WHO:
1. Eat a variety of nutrient-dense foods.
2. Increase your intake of fruits and vegetables.
3. Limit your intake of processed and sugary foods.
4. Choose healthy fats and proteins.
5. Stay hydrated by drinking plenty of water.
By following these five healthy eating habits, you can help to strengthen your immune system and reduce your risk of contracting COVID-19.
5 Healthy Eating Habits to Fight COVID-19, According to the WHO
The World Health Organization (WHO) has released guidelines on how to stay healthy during the COVID-19 pandemic. Eating healthy is an important part of staying healthy, and the WHO has outlined five key eating habits to help fight the virus.
1. Eat a Variety of Nutritious Foods
Eating a variety of nutritious foods is essential for staying healthy. The WHO recommends eating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are packed with essential vitamins, minerals, and other nutrients that can help boost your immune system and fight off the virus.
2. Limit Processed Foods
Processed foods are often high in unhealthy fats, sugar, and salt. Eating too much of these foods can lead to weight gain and other health problems. The WHO recommends limiting processed foods and opting for fresh, whole foods instead.
3. Avoid Sugary Drinks
Sugary drinks, such as soda and energy drinks, are high in calories and can lead to weight gain. The WHO recommends avoiding sugary drinks and opting for water or unsweetened tea or coffee instead.
4. Eat Enough Protein
Protein is an important part of a healthy diet. It helps build and repair cells, and it can help boost your immune system. The WHO recommends eating a variety of protein-rich foods, such as lean meats, fish, eggs, beans, and nuts.
5. Limit Alcohol Intake
Alcohol can weaken your immune system and make it harder for your body to fight off the virus. The WHO recommends limiting your alcohol intake and avoiding it altogether if possible.
Eating healthy is an important part of staying healthy during the COVID-19 pandemic. Following the WHO’s guidelines on healthy eating habits can help you stay strong and fight off the virus.
Let’s be clear about one thing straight away: No meals has been scientifically confirmed to particularly struggle or stop COVID-19 up to now. The science behind this virus continues to be being researched and found. Nevertheless, the World Well being Group (WHO) does have some key factors concerning wholesome consuming habits to struggle COVID-19, that are all associated to strengthening and sustaining a wholesome immune system. A wholesome immune system is the important thing to preventing off any virus, together with one resembling COVID-19.
Listed here are the wholesome consuming habits to struggle COVID-19 beneficial by the WHO, and for extra ideas, remember to learn up on our record of The 7 Healthiest Meals to Eat Proper Now.
The WHO states that a wholesome immune system is sustained by offering your physique with many alternative vitamins. A simple strategy to get a wide range of nutritional vitamins and minerals into your food plan is by together with vegetables and fruit in your plate throughout meals. In keeping with the College of Cincinnati Well being (UC Well being), “the extra colourful your plate is with a wide range of decisions from the record beneath, the higher.”
A number of the greatest vegetables and fruit for a robust immune system embrace these with excessive counts of vitamin C (resembling citrus and greens), beta-carotene (orange root greens), antioxidants (berries), and vitamin E (avocado).
With such a wide range of meals, it virtually seems like taking a multivitamin could be a straightforward complement to repair the issue. Nevertheless, UC Well being states that your physique absorbs the vitamins “extra successfully when it comes from complete meals sources.”
So do your self a favor and pile the veggies and fruit in your plate at each meal, and replenish on these 15 Finest Frozen Fruits & Greens to Carry on Hand.
The WHO says {that a} wholesome and balanced food plan comes from a wide range of meals, together with carbs that come from complete grains and legumes. In a research printed by The American Journal of Scientific Diet, a food plan wealthy in complete grains was confirmed to positively have an effect on intestine well being in addition to immune and inflammatory markers for adults. By swapping out the refined grains in your food plan (white bread, sugary cereal, white pasta) to complete grains (complete grain bread, oatmeal, whole-grain pasta), your intestine—and general immune system—will see a drastic distinction throughout COVID-19.
Legumes are additionally an awesome supply of complicated carbohydrates to include into your food plan attributable to their immune-boosting qualities. In keeping with On a regular basis Well being, due to their high-protein content material, legumes (beans, chickpeas, lentils, and so on.), are essential for constructing your muscle tissues, and powerful muscle groups are linked to a robust immune system.
As we talked about, vitamin E is a vital antioxidant to have in your food plan due to its immune-boosting and virus-fighting qualities, and nuts are an enormous supply of it. In keeping with the Cleveland Clinic, high-fat plant meals will include wealthy quantities of vitamin E, which additionally consists of avocados and oils. As a result of nuts are a calorie-dense meals, they’re an awesome snack to contemplate together with your afternoon cup of tea.
Nut butters are additionally an awesome supply of vitamin E, and when paired with a vitamin-C wealthy fruit (like apples), it may be an unimaginable immune-boosting snack to struggle COVID-19.
For much more wholesome ideas throughout COVID-19, ensure to enroll in our publication.
In keeping with a research printed by The Journal of Diet, “animal supply meals can present a wide range of micronutrients which might be tough to acquire in satisfactory portions from plant supply meals alone.” These micronutrients embrace vitamin A, vitamin B-12, riboflavin, calcium, iron, and zinc, that are significantly arduous micronutrients to eat when following a vegetarian food plan.
A food plan wealthy in all types of nutritional vitamins and minerals is one of the best ways to strengthen your immune system and chase away any kind of illness. One of the best animal-sourced meals to include in your food plan are dairy merchandise, animal by-products (resembling eggs), and meat. Particularly lean proteins and fish wealthy in omega-3’s.
All-in-all, it is best to get these micronutrients by consuming complete meals—and a various selection! Filling your plate with all types of complete meals is one of the best ways to make sure you are getting all of these nutritional vitamins and minerals which might be wanted for a wholesome immune system, which is likely one of the greatest consuming habits to struggle COVID-19 by far. Even when the analysis does not level out specific meals to struggle COVID-19, the WHO stands by its assertion {that a} food plan wealthy in a wide range of vitamins from fruits, greens, complete grains, legumes, nuts, and animal-sourced meals is one of the best ways to struggle this virus.
Unsure what to prepare dinner? Get began with one in all our 50 Finest Basic Dinner Recipes.