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Dietary Tips for Quicker Post-COVID Recovery

by The Food Folks on February 06, 2021

You’re strong! You are a survivor. However, your struggle is far from over. Fighting an illness of any sort will deplete your strength. If you or a loved one had COVID-19, you may not have been as active or eat as much as usual, resulting in a decrease in muscle strength. Don't be concerned if you don't recover to your old self right away. It takes time and effort to regain any strength you may have lost. One simple but crucial way to start is with your diet. Eating a high diet of protein-rich foods, fruits, vegetables, nuts, whole grains, and healthy seeds is also essential, mainly because some foods naturally give your immune system a boost. 

Protein-rich diets can help Covid-19 patients recover faster.

Why does a healthy diet matter?

While the covid-19 causes a loss of appetite, many essential nutrients are lost in the process. Therefore, protein is vital for your muscles to make them strong and solid. It helps bring back the energy in your body and enhances immunity, and helps produce antibodies. This will reinvigorate your body and provide you with the strength to carry out your daily functions.

People recovering from COVID-19 need more building blocks to rejuvenate their bodies and vitamins and minerals to get proper nutrition and help the process along. Following a nutritious recovery diet would help you get your strength back and boost your health and immune system while keeping other infections at bay until you're completely back on your feet.


Following are the most essential things you must do to meet your daily nutritional requirements during the post-COVID-19 recovery period:


Eat on Schedule

Creating and sticking to a meal and snack routine and schedule will help you get the calories and nutrients you need. This is especially important if your appetite is suppressed. Even if eating was once a treat and now seems to be a chore, it is critical to your recovery. At first, your taste sensations may be altered, and food may not be appealing. Choose foods with a variety of textures (crunchy, creamy, etc.) during this time to keep things interesting. Rest assured that this will pass and your taste buds should awaken again. Until then, you must consume calories and pay special attention to getting adequate protein throughout the day. 

 

Consume protein-rich food

Protein-rich foods, along with sufficient calories, are important for muscle recovery. Muscle loss occurs as a result of bed rest and immobility, which decreases immune function, strength, and function, and prolongs recovery. A protein-rich diet will support your immunity and restore damaged body tissues and muscles. Protein provides energy to the body, and consuming an adequate amount of protein can help you recover and gain strength. A healthy protein diet includes chicken, eggs, tofu, legumes, cereals, and many healthy seeds such as flax seeds, chia seeds, and quinoa seeds.


Omega-3 fatty acids

Omega-3 fatty acids, also known as omega-3s, can aid in the reduction of excessive inflammation. Your body could be experiencing major inflammation as a result of battling the COVID-19 infection as you heal. Omega-3s obtained from food sources can be beneficial. Fatty fish such as salmon, tuna, sardines, herring, sea bass, and mackerel are high in omega-3s. Chia seeds, ground flaxseeds, are all good sources of omega-3s.


Nutrients dense diet

Your body needs a proper amount of vitamins, minerals, and antioxidants to heal properly. You must include fresh and seasonal fruits, veggies, nuts, and healthy seeds in your diet. Also, don't forget to get at least 15-20 minutes of sunlight every day to get enough Vitamin D for your body.


Different vitamins and minerals play an essential role in building muscle strength. It is also a crucial aspect of the immunity system. According to many doctors and nutritionists, a person recovering from their COVID-19 illness must consume foods rich in vitamins and minerals.

Let's focus on the typical food choices out of the available options in the market, which can be included in our daily diet for a better immune system.

  • VITAMIN C - Citrus fruits, lemons, strawberries, oranges, cauliflower, garlic, tomatoes, sweet potatoes, and bananas
  • VITAMIN A - Carrots, pumpkin, watermelon, mangoes, melons, dark leafy greens, and spinach. Foods that are rich in beta-carotene.
  • VITAMIN E - Foods having antioxidant properties like nuts, healthy sunflower seeds, safflower, almonds, and dates.
  • ZINC -Cereals, legumes, beans, grains, seeds, nuts, dairy products, eggs, meats, and dark chocolate.
  • MAGNESIUM - Broccoli, bananas, dried figs, guavas, kiwi fruit, papayas, blackberries, raspberries, melons, and oranges.


Other health concerns that may need additional attention

Diabetes: To help you monitor your blood sugar, you can see a doctor or a diabetes nurse practitioner.

Heart Disease: individualized counselling may be needed for heart disease, hypertension, pulmonary disorders, and other health issues. 

It's not very difficult to have a balanced diet to get the sufficient requirement of vitamins. Also, make sure that your protein-rich food intake is high. It is also recommended to make a diet chart in consultation with your dietitian, keeping in mind the allergies and pre-existing medical conditions.

Over and above food choices, moderate exercise also helps in the flu-fighting power of individuals. Creating a regular habit of exercises like yoga, jogging, jumping rope, cycling, and various at-home workouts can also help build immunity. One should also reduce stress levels through breathing exercises, pranayama, meditation, working out, talking to a therapist, and going out for a walk. Getting an adequate amount of quality sleep can also help in developing your natural infection resistance and strength.


Here's a quick and easy recipe for Flaxseed Laddoo, protein-rich dessert option for your breakfast.

Flax Seed Laddoo

Time to prepare - 30 mins

Ingredients needed

  1. Flax seeds - 1 cup
  2. Sesame seeds - 1 cup
  3. Almonds - 1 cuphea
  4. Water - 1 cup
  5. Jaggery - 1 cup
  6. Cardamom powder - 1 tbsp
  7. Ghee - 2 tsp
  • Dry roast flax seeds, sesame seeds, and almonds individually.
  • Grind all three ingredients in a mixer into a coarse powder.
  • Boil water in a pan, and add Jaggery to it.
  • Boil till the jaggery syrup forms a string consistency.
  • Turn off the stove, and add the flax seeds, sesame seeds, and almonds powder.
  • Add Ghee for a smooth texture.
  • Mix well.
  • Let it cool down.
  • Make Laddoos from your hands.
1 comment
by Mitesh Dave on April 22, 2021

Wow Nice Info , Its really Essential for Immunity

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