COVID-19 AND NUTRITION
With Covid-19, the importance of nutrition in the prevention of diseases has once again drawn attention. Those who have severe Covid-19 are treated in the hospital, while those who have mild continue treatment at their homes. Researchers state that a strong immune system is effective in preventing the disease. Factors that suppress the immune system are inaccuracies in eating habits, inadequate water consumption, sedentary life, irregular sleep, and smoking. It is also possible to support a strong immune system with nutrition. So, how should we feed to be protected from Covid-19?
Color your plate: It is important to create a balanced and colorful plate. Because vegetables and fruits contain different vitamins and minerals, and we must provide variety to benefit from them all. For example; While there is vitamin C to strengthen immunity in oranges, there is vitamin A in carrots. Vitamin C is also found in dark leafy vegetables, citrus fruits, and red peppers.
Healthy plates: We must create a balanced plate with protein, carbohydrate, and fat, which we call the healthy plate model. For protein sources; You can use meat, poultry, fish, eggs, dairy products, and legumes. Among these food groups, there are foods that are successful in fighting infections. You can also choose whole grains with high fiber content as a source of carbohydrates. For example; whole-grain bread, whole-grain pasta, bulgur. The fiber we are talking about here is also effective in protecting our health. Our daily intake of about 25 grams of fiber is important for our gut health. As we mentioned, we can get fiber from whole grains, as well as vegetables and fruits. When choosing the oil we add to our plate, we can choose unsaturated oils, namely olive oil or sunflower oil. In addition, we add healthy oils to our plate with foods such as walnuts, hazelnuts, peanuts, and avocados. Foods containing single-chain amino acids such as walnuts and olive oil are also important for our heart health.
Avoid refined sugar and fast food: Fast-food style foods rich in trans fats can increase body inflation. In addition, according to studies, it has been observed that the binding of the virus in the body increases when a diet rich in refined sugar and sugary products.
Drinking plenty of water: About 60-70 percent of our body is made up of water and our body needs water to work. For this reason, we have to pay attention to water consumption. The answer to the question of how much water should we drink per day can be given as 30 ml per kg (For example 60x30 ml = 1800 ml for a 60 kg person)
Probiotic support: By increasing the number of beneficial microorganisms in our intestines, probiotics both support immunity and regulate our intestinal flora. We can give examples of foods containing probiotics, such as kefir, yogurt, vinegar, and therefore pickles. However, it is beneficial to consume the pickles carefully due to the high salt content.
Vitamin D: Another factor that supports strong immunity is that the vitamin D level is normal. It has been reported that the lower the vitamin D level, the more severe the disease. The best source of vitamin D is the sun, it is necessary to take the sun with the face and arms at noon when the sun is high and it is not possible to get enough with food. If your vitamin D is low, you should consult your doctor and use supplements. Increase movement: sedentary life also negatively affects the immune system. Therefore, you can do your favorite exercises at home.