We live in an environment that is crowded with organisms that we are unable to see. We are under constant threat of attack by viruses, bacteria, and parasites. Humans have evolved to combat this potentially devastating threat with a highly flexible and potent immune system. The human body has a range of defence mechanisms to tackle these pathogens. Our immune system plays an important role to fight these pathogens. In response to any foreign agent, the immune system produces antibodies to eliminate the antigen from the body. It also keeps the memory of the foreign agent to prevent the subsequent infection. The system needs fuel for its effective functioning. Food is the fuel that boosts our immune system and its ability to protect against diseases. Good nutrition is important during and after an infection. During infection, the body needs extra energy and nutrients. Therefore, maintaining a healthy diet is very important during the COVID-19 pandemic. Not much information is available about the novel coronavirus. Our diet is our weapon to prevent the infection. Here are some suggestions to make our immune system strong to fight the coronavirus.
1. Eat a healthy and balanced diet
A healthy and well-balanced diet plays an important role to strengthen the immune system. It increases the body’s resistance to several infections and illnesses. A balanced diet is a diet that provides an adequate amount and variety of food to meet a person’s energy and nutrient requirements for a healthy and active life. We must focus on the colours we have on our plates. The more the colours we have, the more diverse our diet will be. Diet must be composed of a variety of foods from different food groups. There are three major food groups:
· Energy-rich foods: These foods are a source of carbohydrates that provides energy to the body. It includes cereals (wheat, rice, maize, millets, etc.), fats/oils (cooking oil, ghee, butter, oilseeds, nuts, etc.), sugars (honey, molasses, table sugar, jaggery, etc.). During infection, the energy needs of the body increase to compensate for the increased energy demands due to fever and shivering associated with the infection.
· Bodybuilding foods: These foods provide protein, a crucial macronutrient, to the body. Pulses (all dals, beans, legumes), animal foods (eggs, meat, poultry, fish), milk, and milk products (paneer, curd, chaach, etc.). Requirements of proteins also increase during infection for the proliferation of immune cells and the synthesis of chemical compounds.
· Protective foods: These foods are the sources vitamins and minerals, that play a significant role in immunity. Seasonal fruits and vegetables (dark green leafy, yellow and orange coloured, citrus, and other fruits). Vitamin A, vitamin E, vitamin C, minerals such as zinc, copper, iron, selenium are known to influence the immune responses.
Certain foods and dietary items such as spices, herbs, and condiments: garlic, ginger, cinnamon, clove, thyme, parsley, basil, cumin, black pepper, turmeric, caraway seeds, coriander; nuts and oilseeds: walnut, almonds, coconut (dry), mustard seeds, sesame seeds/oil, pumpkin seeds, sunflower seeds, safflower seeds, gingelly seeds, flax seeds, chia seeds, poppy seeds; green leafy vegetables: amaranth leaves, broccoli, spinach, fenugreek leaves, mint leaves; citrus fruits, etc, possess antioxidant properties and helps in the elimination of toxins from the body. These foods are good for overall health and boost immunity.
2. Avoid taking excess fats, sugar, and salt
Food is used as comfort during a stressful situation which leads to overeating. Furthermore, foods in which we find comfort are oftentimes very palatable as they are rich in fat, sugar, salt, and calories. Try to avoid eating too many fried foods as they weaken the immune system. These foods contain trans-fat which is harmful to the immune system.
3. Drink water regularly
Keeping oneself hydrated is very important to detoxify the body. Drinking warm water throughout the day is beneficial for respiratory health. Drink plain water instead of sugar-sweetened beverages. Be careful not to consume too much caffeine (tea/coffee). Limit consumption of alcoholic drinks. They are of little nutritional value and often injurious to health.
4. Food hygiene and sanitation
At present, there is no evidence of transmission of the virus from food or food packaging. However, it may be possible that people can become infected by touching a surface or object contaminated with the virus and then touching their face. Sanitary practices both in households and food businesses need to be followed. Practising good personal hygiene is key to protect oneself and others. Hands must be washed with soap and water for at least 20 seconds before preparing or eating food. Food must be stored at a safe temperature. Food items such as fruits and vegetables must be washed thoroughly in lukewarm water. Animal meats, poultry, and fish must be washed properly and cooked to the right temperature before consumption.
5. Taking care of pregnant or nursing women, infants, and young children
The period from conception to two years represents the window of opportunity. This period is critical for both mother and the new-born. During pregnancy and lactation, the nutritional requirements of the mother are high. Pregnant and nursing mothers require extra care and support. Exclusive breastfeeding up to six months is essential for the infant. Breastmilk is a tailor-made food besides providing antibodies to the baby to fight disease and infection. A friendly environment promotes the tendency of the mother to feed her baby. Breastfeeding is not only beneficial for the infant but also to the mother. Sharing is caring. Sharing household tasks across the family can be a fun way to set a positive example for children. This allows the nursing mother to take care of herself and baby’s breastfeeding.
Besides this, staying physically active, yoga, meditation, avoiding smoking, are some of the additional strategies for a healthy immune system. Thus, nutrition must be recognized as an indispensable part of health, food, education, and economic development, to fight the novel coronavirus.
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