Eating healthy is a must when you are coping with a pandemic like Covid-19. Healthy foods are loaded with beneficial nutrients that keep the immune system functioning at its best. There are several healthy eating tips that you must have read about since the outbreak. So, how do you know what is best for you?
Here are some of the most recommended dietary tips that will not only keep you healthy during the pandemic but will improve the overall quality of your life.
Maintain Healthy Fruit and Vegetable Intake
Buying and storing fresh produce has been one of the biggest challenges that we have faced since we have had to stay home most of the time. However, don’t let this affect your fruit and vegetable intake. Fresh produce is one of the most important sources of micronutrients like vitamins and minerals that are responsible for the proper functioning of the immune system.
Whenever possible, get fresh fruits and vegetables to include in your diet. Here is one of the best healthy eating tips to keep up their intake. You can freeze fresh fruits and vegetables for a few days and they are likely to retain most of their nutrients. This is better than no consumption at all. You also have several fruit and vegetable subscription services that have opened up online to give you your weekly supply so that you have the luxury of eating fresh even without stepping out.
Increase your legume consumption
Most dietary tips about Covid-19 recommend increasing your protein intake. Proteins support the healthy generation of immune cells and also allow them to repair themselves faster. Consuming plant proteins is highly recommended as they are easier to digest. They are also easy to store and use. Legumes are the best source of plant proteins. They are dry and have a long shelf life. You can cook them fresh each time you eat them. You can also include more variety in your healthy food list. Chickpeas, red kidney beans, Bengal gram and black-eyed peas are the best type of legumes to include in your diet as they have a higher concentration of proteins.
Eat Whole Grains
Being at home all day can lead to unhealthy eating habits. Keeping yourself fuller is a great way to avoid unwanted snacking and binging on sugary and fatty foods. Whole grains are loaded with fibre which keeps you satiated for longer. They also give you an added dose of nutrients that you cannot find in refined grains. The most recommended types of whole grains are buckwheat, couscous, barley, millets, brown rice, and quinoa. These food sources contain phosphorus, manganese, magnesium, iron, selenium and B vitamins that improve several metabolic processes and also boost your immunity.
Increase Your Vitamin C consumption
Vitamin C is one of the most powerful antioxidants. It helps reduce free radical damage to your immune system, keeping it at its full strength. This is why all healthy eating tips about immunity boosting recommend increasing your Vitamin C intake. The best sources of Vitamin C are citrus fruits like oranges and lime. Apples also give you a considerable amount of vitamin C. You can also consume a safe supplement like Healthkart Vitamin C chewable tablets which helps you get your daily recommended intake of Vitamin C easily.
Snack on Nuts
These are a must-have in our healthy food list during Covid. Nuts contain nutrients like Omega-3 and Vitamin E and are loaded with fiber. Vitamin E and Omega-3 are also natural antioxidants that protect your immune system from any free radical damage. Fiber in nuts keeps you feeling fuller for longer. It also improves the digestion and absorption of other nutrients that you consume as part of your diet. Replace unhealthy snacks with roasted or plain nuts to also get that instant boost of energy.
Seeds are Superfoods
Seeds like pumpkin seeds and sunflower seeds make for great snacks. They are also storehouses of high concentrations of immunity-building nutrients like omega-3 and natural antioxidants. You can choose to roast these seeds and eat 1-2 handfuls of them as snacks. Alternatively, they can also be added to cereal, smoothies and salads to add more taste and texture to these foods.
Always Stay Hydrated
Drink a lot of water to support your healthy diet. Without enough water consumption and the sedentary lifestyle that we are all currently leading, issues like muscle cramps creep in. You also feel more lethargic when you are not hydrated. Here is one of the most important dietary tips for you. If you are feeling hungrier at home, chances are that you are actually thirsty. If drinking some water satiates your hunger, it means that your water intake needs to be increased.