Let us be immediately clear on one thing: there is no scientific evidence yet that foods COVID-19 specifically fight or prevent so far. The science behind this virus is still being researched and discovered. However, the World Health Organization (WHO) has some important points regarding healthy eating habits to fight COVID-19, all of which are related to strengthening and maintaining a healthy immune system. A healthy immune system is the key to fighting any virus, including one like COVID-19.
Here are the healthy eating habits to fight the COVID-19, which is recommended by the WHO. For more tips, read our list of the 7 healthiest foods to eat now.
The WHO says it A healthy immune system is maintained by providing your body with many different nutrients. An easy way to get a variety of vitamins and minerals into your diet is by including fruits and vegetables during meals on your plate. According to the University of Cincinnati Health (UC Health), “the more colorful your board is with a variety of choices from the list below, the better.”
Some of the best fruits and vegetables for a strong immune system include vitamins C (such as citrus and vegetables), beta-carotene (orange root vegetables), antioxidants (berries) and vitamin E (avocado).
With such a variety of foods, it almost sounds like a multivitamin is an easy supplement to solve the problem. However, UC Health states that your body absorbs the nutrients “more effectively when it comes from whole food sources.”
So do yourself a favor and stack the vegetables and fruits on your plate at every meal, and stock up on these 15 best frozen fruits and vegetables to keep on hand.
The WHO says that a healthy and balanced diet comes from different foods, including carbohydrates that come from whole grains and legumes. In a study published by The American Journal of Clinical Nutrition, a diet rich in whole grains has been shown to positively affect the health of the intestines as well as immune and inflammatory markers for adults. By exchanging the refined grains in your diet (white bread, sugary cereal, white pasta) for whole grains (whole grain bread, oatmeal, whole grain pasta), your gut and overall immune system will see a drastic difference during COVID. -19.
Legumes are also an excellent source of complex carbohydrates to include in your diet because of their immune-boosting properties. Due to their high protein content, legumes (beans, chickpeas, lentils, etc.) are important for building your muscle tissue, according to Everyday Health, and strong muscles are linked to a strong immune system.
As we mentioned, vitamin E is an important antioxidant that you should include in your diet because of its immune-boosting and antiviral properties, and nuts are a great source of it. According to the Cleveland Clinic, high-fat foods are high in vitamin E, which includes avocados and oils. Because nuts are a calorie-dense food, it is a great snack to consider with your cup of tea.
Nut butter is also an excellent source of vitamin E, and when combined with a vitamin C-rich fruit (like apples), it can be an incredible immune-boosting snack to fight COVID-19.
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According to a study published by The Journal of Nutrition“Foods from animal sources can provide a variety of micronutrients that are difficult to obtain in sufficient quantities from plant foods alone.” These micronutrients contain vitamin A, vitamin B-12, riboflavin, calcium, iron and zinc, which are especially difficult micronutrients to consume if you follow a vegetarian diet.
A diet rich in all kinds of vitamins and minerals is the best way to strengthen your immune system and ward off any kind of disease. The best foods obtained by animals are dairy products, animal by-products (such as eggs) and meat. Especially lean proteins and fish that are rich in omega-3s.
All in all, it’s best to get the micronutrients by eating whole foods – and a diverse variety! Filling your plate with all kinds of whole foods is the best way to ensure you get all the vitamins and minerals needed for a healthy immune system, which is by far one of the best eating habits to fight COVID-19. Even if the research does not indicate specific foods to fight COVID-19, the WHO maintains that a diet rich in a variety of nutrients from fruits, vegetables, whole grains, legumes, nuts and foods animals are obtained, the best way to fight this virus.
Not sure what to cook? Start with one of our 50 best classic dinner recipes.