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Food for Pandemic

 


  In 2020, the world is at war by a Covid-19 (Coronavirus 2019) pandemic that can lead to self-quarantine. People are living during difficult times because of the pandemic. Those challenges can affect people both physically and emotionally. However, it is mandatory to maintain good nutritional status to fight against viruses. Optimal nutrition and dietary nutrient intake impact the immune system. So, what sort of healthy food can improve our immune system?

  Eat fruits daily such as guava, apple, banana, grapefruit, orange, or strawberry with a serving size of two cups (4 servings). Vitamin C tends to make a strong immune system. The daily recommended dietary allowance for vitamin C is 90 mg/day for men and 75 mg/day for women. Not only fruits, eat fresh vegetables such as broccoli, legumes, or green bell peppers with a serving size of 2.5 cups (5 servings) is also a vitamin C source.

  During a pandemic, we could eat whole grains and nuts, 180 g of grains (unprocessed maize, oats, wheat, millet, brown rice, or roots such as potato, taro, or cassava). For nuts, we could use nuts like almonds and pistachio. Also, limit the salt and sugar intake.

  Consume more unsaturated fats (we could find in avocado, fish, or soy) rather than saturated fats (found in butter, fatty meat, or cheese). Also, don't forget to drink 8 - 10 glasses of water every day. Not only to stay hydrated, but it also helps to transport nutrients in the blood, gets rid of waste, and regulates the body temperature. 

  Healthy food is not difficult to get as long we want to do it. A proper diet can help to ensure that the body is in the strongest point against the virus. However, food practices always minimize the risk of contamination which we could like wash everything before eating, keep cooked and raw foods separate, and wash, rinse, and disinfect objects and surfaces every time. 

  Ok, that's all for the advice, remember to stay healthy. Not only during pandemics but also for our life in the future. Hopefully, the pandemic will be over soon, and also have a nice day 😀.


References

  1. Healthy Eating During the COVID-19 Pandemic - Minnesota Department of Health (2021). Available at: https://www.health.state.mn.us/communities/healthyeating/covid19.html.
  2. WHO (2021) Euro.who.int. Available at: https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/food-and-nutrition-tips-during-self-quarantine.
  3. Aman, F. and Masood, S. (2020) "How Nutrition can help to fight against COVID-19 Pandemic", Pakistan Journal of Medical Sciences, 36(COVID19-S4). DOI: 10.12669/pjms.36.covid19-s4.2776.

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