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POST COVID DIET

Covid

POST COVID DIET

Introduction

COVID-19 takes a toll on the immune system which leaves you in a weaker state than before. Good nutrition is important for your health if you have recently recovered from Coronavirus. Even mild symptoms of Coronavirus can cause a severe impact on your brain, lungs, and heart.
 
COVID-19 has affected many in 2020 and still continuing to in 2021,many are experiencing weakness & fatigue and many other symptoms even after recovery. Dr Geethika Nutakki explains what foods to include in your diet to recover and build your immunity post COVID-19 infection.
 

Let’s discuss about how to plan your meals …!

We have to keep a few points in mind ,any meal contains macro-nutrients (macros) and micro-nutrients (micros). Macros are proteins,carbohydrates and fats which form the major part of the meal. Micros include vitamins, minerals, antioxidants,phytochemicals and trace elements.
Any balanced meal should contain appropriate quantity of macros and micros…

1.PROTEINS –

Proteins are the building blocks of our immune cells – 80% of our immune system is made up of protein, protein is a very important macro to be included in our diet …!

A protein-rich diet will boost your immune system and repair damaged body tissues, muscle loss. Protein is the powerhouse of energy and consuming a sufficient amount of protein can help you regain strength. Including pulses, legumes, peanuts, milk, yogurt, cheese, soy, eggs, fish, and chicken, can help. Overall protein intake should be between 75-100 grams per day.


2. WHOLE CARBOHYDRATES –

Increase the calorie count- We all want to reduce our calorie count when we are trying to reduce weight but not in this case. After suffering from COVID-19, you need more calories to get your energy levels back up. Include rice, potatoes, bread, pasta, whole grains, and cereals in your diet, but having junk food is a big no-no. Overall carbohydrate intake should be between 125-200 grams per day.

Please avoid refined sugars to boost your energy , When we feel weak lot of us subconsciously choose sugar, sweets,chocolates to boost our energy ; which is not the correct choice.Sugar can affect the function of your immune system and reduce its efficacy.When you feel weakness;instead of choosing candy 🍬for snacking opt for DATES (Khajur) are energy dense foods which you can snack on for instant boost in your energy …💪you can have 4 to 6 dates per day.

3.HEALTHY FATS –

Fats are very important in our diet ,many people tend to cut down on fat intake and choose low fat & skimmed options… We require fats to absorb fat soluble vitamins which play a very important role in our immunity and well being ,so please include healthy amount of fats in your diet.

4.NUTRIENT DENSE FOODS –

Your body needs a sufficient amount of vitamins, minerals, and antioxidants which will help to recover properly. You must include fresh and seasonal fruits, veggies, nuts, and seeds in your diet.

5.VITAMIN D –

Vitamin D plays a very important role in regulating our immune system.Vit D is a fat soluble vitamin which is majorly synthesised by your skin.

Daily requirement of vitamin D is 600 IU/day.Foods rich in vitamin D are eggs,cod liveroil,fish like salmon & sardines,mushrooms,fortified foods like soy milk,cow milk,cereal.Dietary sources of vit D are very limited .
Don’t forget you need 15-20 minutes of sunlight every day to get Vitamin D.

6.OMEGA -3 FATTY ACIDS –

Omega 3 fatty acids play a very important role in cardiovascular health especially after suffering from COVID-19 , as COVID-19 affects the endothelium of blood vessels leading to increased risk of forming  blood clots. Omega 3 fatty acids reduce the risk of blood clots by preventing platelets from clumping,helps keep plaque from forming in arteries. Omega 3’s have anti inflammatory properties and helps in healing and recovery  post infection. 
 
Foods rich in omega 3 fatty acids are fatty fish, oysters,seaweed,nuts like walnuts and almonds,seeds like chia seeds,flax seeds,beans like edamame,kidney beans, canola oil,soybean oil etc..The adequate daily intake of omega 3 fats is 1600 mg per day. 

7 .VITAMIN C –

 
Vitamin C is an essential vitamin,meaning your body can’t produce it.Yet it has many roles and has been linked to impressive health benefits like it plays a important role in tissue repair,rich in antioxidants,boosts immunity.It’s a water soluble vitamin and found in many fruits and vegetables including oranges,strawberries,kiwi,bell peppers,broccoli,kale and spinach.
The recommended daily dose of vitamin C is 75mg for women and 90mg for men.
 

8.SPICES –

 
Spices are staple in our indian kitchens,can’t stress enough about the benefits spices have on our health.From the famous immunity boosting kadhas from our grandmother’s kitchen to the yummy spicy curries we eat they play a very important role in our cooking.Spices have various benefits from helping with the sore throat , viral fevers to boosting our immune system ! Spices are rich in antioxidants ,anti-inflammatory properties and play a important role in boosting our immunity.Include spices, turmeric, ginger and garlic in your daily cooking ,they not only add flavour but also boost your health.You can make yummy paneer,chicken or fish curry 🍛,which is a good source of protein for your recovery. Don’t forget to enjoy that spiced chai this season …..!☕

9.HYDRATION IS IMPORTANT –

 
COVID-19 makes you lose a lot of fluids due to the infection and fever. You must drink 10-12 glasses of water every day and include soups, broths, herbal teas, kadha, non-caffeinated drinks, etc. too.I have included some interesting herbal tea recipes in my Instagram page (@drgeethika.nutakki) do check them out.

Finally to summarise have  a balanced diet with correct amount of macros and micros,choose natural options over supplements . Avoid refined sugars and junk food as it can have a toll on your immunity,healing and recovery post infection.

To know more or get a diet plan visit us at – www.youniqsurgery.com 

For appointments for online/OPD consultations call us 📞on: +91-9055534567
 
Dr. Geetika Nutakki

Dr. Geethika Nutakki, MD – Internal Medicine

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