Top 8 Nutritional Tips to Prevent and Control the Spread of the Corona Virus

Green vegetables provide essential vitamins such as B1, B2, B3, B5, B6, B12, Biotin, Choline, Folic Acid, and Vitamin C, as well as necessary minerals for the body.

Fresh fruits and vegetables are rich in vitamins and minerals, particularly Vitamin B and C. It's recommended to consume 400-500g of fruits daily, and during this pandemic, we should consume even more than usual. Additionally, vary the types of fruits to ensure intake of diverse nutrients.

The variety of vitamins, minerals, and antioxidants found in colorful fruits and vegetables aids in quick recovery. Aim to include at least 5-6 servings of fruits and vegetables in your daily meals. You can add fruits to your smoothies or shakes and incorporate seasonal vegetables into your meals through cooking methods such as steaming, stir-frying, boiling, or grilling.

For ages, many have shifted focus from merely feeling full to prioritizing eating 'quality' food, consuming items that are beneficial for health. Doctors advise that during this period, it's best to eat a variety of foods, ideally aiming for 20 different types of food each day.

Essential is that the food must be rich in colors, with a spectrum of reds, oranges, yellows, greens, blues, and purples. In a sense, the color of food is also related to its nutritional value.

Similarly, when following a vegetarian diet, it's essential to incorporate a diverse range of healthy foods. From root vegetables to leafy greens, fresh fruits, and more, it's important to select a variety to diversify and enrich the daily menu.

Water plays a crucial role in the human body. Therefore, it's important to drink an adequate amount daily, aiming for at least 5 glasses to ensure the body receives the necessary hydration.

Maintaining hydration with water and fluids is vital, even when you don't feel thirsty, to replenish lost fluids and thin respiratory secretions. If respiratory secretions are not thinned, it can lead to pneumonia. Sip water slowly, and consider infusing it with fruits, mint, or lemon for added flavor.

Include diluted fruit-infused water, clear soups, preserves, and smoothies to meet calorie and fluid requirements. Avoid excessive consumption of tea/coffee as caffeine tends to increase heart rate and dehydrate the body.

According to the World Health Organization, the majority of COVID-19 deaths occur in elderly individuals or those with underlying chronic conditions (diabetes, hypertension, cardiovascular disease, respiratory illness, cancer, etc.). Therefore, nutritional support for chronic illness management, improving overall health, and enhancing immune function is crucial in COVID-19 prevention for those with chronic conditions.

Elderly individuals and those with gastrointestinal or other chronic conditions often have poor appetite and digestion, as well as compromised physical health. Inadequate nutrition increases the risk of disease exacerbation and susceptibility to the coronavirus compared to others.

In addition to eliminating unhealthy habits and ensuring a balanced diet and lifestyle, experts suggest that individuals can supplement their health with certain foods to boost immunity and prevent illness.

Patients undergoing Covid treatment often experience fatigue and fever, leading to loss of appetite. Therefore, Covid patients should opt for easily digestible foods instead of fried or oily foods. Moreover, excessive oil can cause nausea and hinder the absorption of other nutrients.

Limit the consumption of harmful foods for the body (instant foods; processed foods containing high levels of animal fats, sugar, or salt; foods kept for too long without freshness...). Ensure that food is cooked thoroughly and ideally consumed immediately after cooking.

Reduce the intake of excessive fats and opt for cooking methods with little or no fat, such as steaming, grilling, or baking instead of frying. Choose foods containing healthy unsaturated fats, such as fish and various nuts.

To limit saturated fats, trim excess fat from meat and poultry and opt for lean cuts. Decrease consumption of foods like red meat, fatty meats, butter and full-fat dairy products, palm oil, and lard. Avoid consuming trans fats in your meals as much as possible.

Gaining weight after the holidays is a nightmare not only for women but also for everyone. However, fasting or dieting to lose weight is unnecessary, especially during dangerous times like now. Only scientific eating to supplement essential nutrients and provide enough energy to fight against the pandemic is necessary, so you must eat adequately.

To ensure adequate and balanced nutrition, especially to boost immunity during the COVID-19 pandemic, everyone needs to eat full meals, balance nutrient groups in each meal, avoid dieting, and not skip meals. It is advisable to increase consumption of boiled and steamed dishes to reduce nutrient loss and avoid transforming food into harmful substances for the body.

Recent studies indicate that probiotics can enhance the immune system. Beneficial bacteria found in probiotics help the gut and intestines resist disease-causing germs. Yogurt, kefir, pickles, kimchi, and kombucha are rich in probiotics.

Probiotics support the growth of good bacteria, playing a crucial role in balancing the amount of good bacteria in your body and stored in the gut. These beneficial bacteria aid in digestive balance, immunity, and metabolism.