Ask anybody who has gone through the suffering and stress of COVID-19 infection in the last 2 years, the common thread of complaints that emerges from their post-recovery experience is all about fatigue, weakness, and the loss of energy, appetite, strength, muscle mass and weight.
The road to complete recovery from COVID-19 is tiring. Besides sleep and rest, eating healthy is essential to aid healing. Good nutrition helps our battered body build up its energy levels as fast as possible. So, we spoke to Rohit Shelatkar, VP at Vitabiotics and fitness and nutrition expert to know more about what to eat post covid recovery. Below are some foods he suggests that should be a part of your diet to get the immunity back on track.
1. Fatty Fish
Fatty fish like salmon, herring, sardines and mackerel are rich sources of omega-3 fatty acids. These omega-3 fatty acids are loaded with proteins, helping one feel full for a long time, reducing their carbohydrate intake.
Yoghurt is a great source of probiotics, which are good bacteria that can help promote a healthy gut and immune system. Recent studies have also found probiotics to be effective for fighting the common cold and influenza-like respiratory infections. Choosing plain yoghurt rather than anything too flavoured or sweetened—and topping it with fruits or seeds for added benefits. Low-fat yoghurt may be a better option to control calories.
Chickpeas contain a lot of protein, an essential nutrient made of amino acids that help grow and repair the body’s tissues. It’s also involved in synthesising and maintaining enzymes to keep our systems functioning properly, according to the Academy of Nutrition and Dietetics. Chickpeas are also packed with zinc, which helps the immune system control and regular immune responses. Roasted chickpeas are great as a quick great snack or salad topper. Additionally, one can consume them as hummus which is also filled with nutrients.
4. Citrus Fruits
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Popular citrus fruits include oranges, grapefruit and lemons.
Staying hydrated at all times is very important. Consume as many liquids as you can. The body gets deprived of fluids when one fights this virus. To get back the fluids, one must consume coconut water, haldi doodh, and drink at least 8 glasses of water every day.
Optimal nutrition is critical for the immune system, and therefore, the only sustainable way to survive and revive in the current situation. A proper diet can ensure the body is in a proper condition to defeat the virus and a proper post covid recovery.
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