Fruits, immunity and COVID

The recent pandemic has explained to us the importance of eating healthy and the importance of a healthy diet is in combating COVID-19. 

The second wave of Coronavirus had been alarming and devastating, directing people to consume food/ supplements that strengthen their immune system. Thus the people showed much interest in homegrown plants, ayurvedic preparations, immunity boosters and a nutrient-rich and diverse diet. Along with boosting immunity like other people, people recovering from COVID should too consume nutrient-dense food to rebuild immunity. 

The government of India, via its Twitter handle, has recently described a five-step sample meal plan for people who are recovering from COVID to help them return to normal early.

This meal plan focuses to rebuild muscle, immunity, and energy levels. It directs the people recovering from COVID to-

• Consume whole grains like ragi, oats, and amaranth;
• Include chicken, fish, eggs, soy, nuts, and seeds to gain optimum protein;
• Include walnuts, olive oil, and mustard oil; for fat.
• It also recommended 5 Servings of coloured fruits and vegetables to get adequate vitamins and minerals.
• For chocolate lovers, adding a small number of dark chocolates with 70% cocoa can help get rid of anxiety.
• Further, it advised consuming turmeric milk once a day to boost immunity. 

The five-step sample meal plan shared by the Government of India-

1. An energetic day can be started by having soaked almonds and raisins, as Almonds are a powerhouse of protein and raisins maintains the iron levels in the body.
2. Ragi dosa or a bowl of porridge is a good option for breakfast.
3. Lunch can include jaggery or/and ghee along with the regular meal.
4. Khichdi is recommended for dinner as it is filled with essential nutrients and helps to get better sleep.
5. Water should be consumed throughout the day, including homemade lime juice, buttermilk.

The recommendation also includes consuming soft foods at regular intervals.