While recovering from corona, body tends to be weak as our body’s whole energy gets involved in combating with covid. So in order to recover again and become resilience we need to follow healthy diet plan and rules. We need to follow diet for covid recovery strictly.
Proper diet will help in healing rapidly. After corona also our body still takes time to function properly but these dietary guidelines will aid in acceptable functioning fast. Corona affects many organs in our body hence it is essential to have right diet in right amounts. Imbibe as much nutrients as you can in your routine diet. Thus keep in mind the following guidelines during recovery.
Increase Proteins in Your Diet
Proteins are very important for enhancing fast recovery, it is considered the building blocks of life as it contains essential amino acids that help you to protect from certain viruses and diseases. Involve a high protein diet . If you are a vegetarian have pulses,lentils, soya, legumes, beans, rajma (kidney beans), chickpeas, almonds, sprouts, broccoli, buttermilk , curd , take oats in the breakfast and if you are a non-vegetarian you can take eggs, fish, meat, chicken.
Consume Fruits and Healthy Vegetables
Eat plenty of fresh fruits and vegetables that are rich in vitamins, minerals and anti oxidants. It helps to strengthen our immune system. It is recommended to have 2 cups of fruits and 2.5 cups of vegetables in a day. Fruits should be 4 in servings and vegetables should be in 5 servings. Eat fruits such as oranges, guava, apples, banana, papaya and citrus fruits such as lemon, amla rich in vitamin C. And vegetables such as beans, gourds, green vegetables, carrots, sweet potatoes, etc. And keep in mind never overcook the vegetables as it will result in total loss of vitamins and proteins.
Always keep the Body Hydrated
During corona recovery it is imperative to drink much water as our body constantly becomes dry during recovery and results in dry and sore throat and dry mouth, so drink at least 8-10 glasses of water a day or healthy water supplements such as coconut water, lemon juice and watery fruits such as oranges, lemon, black tea. But pay attention avoid too much caffeine, aerated processed and sweetend drinks. Water is integral as it maintains electrolytes and transportation.
Include fibre in the diet
During corona recovery switch to fibre rich foods as digestive problems are evolved in many people. It is important to maintain the healthy gut during this so consume much amount of fibres such as sweet potatoes, wholegrain breakfast, sweet potatoes, probiotics such as curd, fruits such as pears, oranges, nuts, broccoli, sprouts, carrots, corns, take in rich content of salad.Taking such diet during covid recovery will boost our immune system. And help to heal quickly.
Add adequate amounts of calcium
As our immune system becomes weak in fighting with covid pandemic it results in weakening of bones and much. So, you need to involve sufficient calcium in your diet such as fox nuts (makhana), soyabean, nuts, raisins, bananas , soya milk, ragi, milk, yogurt. Therefore following the recommended diet during covid recovery is important.
Reduce the amount of Salt and Sugar
Avoid eating salty and sugary substances as it decreases our capacity to increase the resistance to fight with diseases. Avoid packed foods as they contain high amount of salt, cut on high-sodium supplements. Salt intake should be less than 5g per day, avoid soft drinks, and processed fruit juices of markets. For snacks eat dry fruits such as dates, nuts, fresh fruits and avoid cookies, chips, wafers.
Reduce the amount of oil and unhealthy fats
Involve unsaturated oils while cooking such as olive, sunflower, soya, etc. and eat unsaturated fats such as nuts, avocados, fish, soya, etc.Avoid eating fried foods and snacks and saturated fats like processed substances as it contains trans fats.
Take sufficient amount of calories and carbohydrates
As our body gets exhausted there is a much need to add calories in our diet to revitalise ourselves and have increased energies. Have adequate amounts of wheat, oats, sweet potatoes, poha, beans, yogurt, potatoes, brown rice, brown wheat bread, avocado, fruits.
Add on Zinc and Vitamins/Minerals
Zinc is a very essential nutrient to boost immune system and increase metabolism. So involve the right amount of zinc or iron in your diet to recover from pandemic rapidly and maximum vitamins primarily vitamin B, C, and D and minerals are also imposrtant. Take poha in your breakfast as it has high iron content, spinach, cashews, pumpkin, legumes, lobia, beans, broccoli, tofu, fish, fruits such as lemon, oranges, amla and take sunlight as it’s the perfect and natural source of vitamin D.
Also read: Drastic Post Corona Effects on Body and Life
How much to eat and how many items?
Lastly take care about the frequency of your diet, eat in portions rather than one full meal, eat small meals at least 6-7 times a day. This will also resolve your gastric issues and fulfill the nutritional requirements and you feel satisfied and light. Eating small meals will also protect you from fatigue, and feeling lethargic. Don’t forget to consume fluids in between the meals and don’t drink any fluid with meals, keep a water bottle always with you so that there is no dehydration and strictly never consume alcohol and stay away from smoking. And finally take proper sleep, having required sleep is necessary as it uplifts the immune system.