Diet Quality & Covid 19 – Focus On Plant Based Nutrition

The way there is a specific key for each lock, similarly there is always a correct diet, to keep our body nourished & healthy. The pandemic has caused morbidity that has caused people to experience symptoms like sleeplessness, fatigue, depression & anxiety even after they have been cured.

Several studies have rightly suggested that diet has played a significant role in bringing down severity of Covid-19 infection. However, there is little evidence proving a certain diet responsible for contesting this theory. The study only suggests that there is a link between diet and the risk of severity of covid-19 symptoms.

A thorough diet approach has helped tackle complications post covid. Plant-based diet can lead to reduced intake of pro-inflammatory mediators. Plant-based diet including fruits & vegetables automatically lead to intake of essential minerals & vitamins that support and boost immune system

WHO (World Health Organization) has advised people to eat a balanced diet so as to boost up their immunity system. For this, one has to let go of all processed foods. They also recommended reducing intake of salt, sugar, excess fats, limiting meat & poultry consumption upto on an average 2 times a week.

What is a plant-based diet?

Plant-based diet should not be confused with being vegan. Though both include a lot of fruits, vegetables, legumes, grains, seeds & nuts but in vegan the animal or its byproducts are excluded. In a plant-based diet you need not discount off animal-based products completely. It can be eaten as per your preference.

Eating plant based diet has its own benefits:

1- It is fortified with vitamin A, C, E, calcium, protein, minerals, fiber, antioxidants like polyphenols.
2- Our overall immunity improves as the inflammations caused by infections are reduced.
3- It increases energy by working on your metabolism.
4- Our body gets well prepared to combat various diseases like cardiovascular, type 2 diabetes, cancer, etc.
5- It helps in weight loss.
6- Balances the hormones.

Tips to get you started with plant- based diet

– Eat an assortment of colorful veggies & fruits in all your meals.
– Stew or grill veggies like spinach, kale, Swiss chard, collards, broccoli, etc. for a perfect evening snack.
– Eat a lot of fresh seasonal juicy fruits.
– Start the day with a healthy breakfast including quinoa, oats, barley or buckwheat.
– Consume soy products like tofu, edamame, & tempeh as they are the richest protein source of plant-based diet.
– Have healthy fats like olive oil, nuts & seeds. Chia seeds, flax seeds, pumpkin seeds & hemp seeds are great
sources of protein, omega3 fatty acids and fiber.
– Beans, lentils, legumes, and whole grains should be consumed atleast once in a day.
– If you are a non-vegetarian eat smaller amounts

Over to you:

So your overall health depends on what you eat in your daily diet along with your lifestyle habits and fitness regime. Nutrition plays an active role in acting as a shield to protect your body from various infections. However, make sure you are not allergic to any of the foods.