Diet plan for Covid 19 Disease – A preventive measure

Following diet plan is designed for adults whose age is in between 21 years to 60 years. Children can share the same food options but due to reduced motility and digestion people above age 60 will require modifications in plan

Small and frequent meals (8-9 meals a day) are required to achieve the RDA of nutrients which provides base to produce immune cells inside the body.

Diet plan

 8.00 am – 1 glass Luke warm water + 1 tsp Ginger juice; ginger can counteract the oxidative damage in tissues of liver and lung.

8.30 am [Breakfast] – 1 fresh fruit; (Orange / Strawberry / Guava / Pear / Pomegranate / Papaya); fruits provide vitamin C in diet (powerful antioxidant). Choose local fresh fruits instead of benefits exaggerated exotic fruits marketed by media, magazines or mall. Avoid tea in first meal.

10.30 am [meal 2] – 1 plate Poha / Upma / 2 Idlis + coconut chutney / 2 Eggs omelet + 1 slice bread without butter / 2 chapaties + 1 bowl veg / 1 bowl Nachni + milk porridge / 1 bowl oats any recipes.

Can take 1 cup black tea or green tea or ova / ajwain + black pepper tea. Tea has flavonoids and polyphenols which boost immune functioning. Ova is effective in reliving cough and congestion.

12.30 pm [meal 3] – ½ bowl of sprouted moong (green gram) + 1 Tbsp. Mixture of seeds which include pumpkin seeds + til seeds + fennel seeds ; Do not boil the sprouts, boiling them will destroy all B-complex vitamins available in it. Til seeds have vitamin E which gives hydroxyl group to free radicles and make them unreactive.

2.30 pm [meal 4] – 2 Chapaties (1 tsp. cow’s ghee) + 1 bowl Rajma (Kidney beans) or Soya beans or Dal or any other millets + 1 bowl salads + 1 Tbsp. Chia seeds. Rajma and soyabeans are highest source magnesium and zinc. Zinc can alleviate breathing difficulties occurs due to infection.

One hour post the meal - 1 glass buttermilk (70-100 gm curd); can take mint leaves to add flavor which is good source of beta carotene. Beta carotene is effective at scavenging singlet oxygen (type of oxidative stress)

4.30 pm [meal 5] – 1 bowl mix vegetable soup or 1 glass spinach juice + ½ lemon wedge added (leafy vegetables are source of iron, vitamins and other important minerals)

6.30 pm [meal 6] – Fist full of roasted chana or whole black gram or chickpea + peanuts; rich in phytosterols and luteolin (major antioxidant).

8.30 pm [meal 7] – 2 Small Chapaties (1 tsp. cows pure ghee) + 1 bowl fish curry / Dal + 1 bowl salads + 1 Tbsp Flax seeds. Fishes and flax seeds are rich in omega 3 and proteins.

10.30 pm [meal 8] – 1 glass turmeric milk (no sugar/fat removed) + 2 almonds or 1 halve walnut. Almond and walnut provides omega 3, potential anti-oxidant. Turmeric has anti-inflammatory property and promotes production of secondary antioxidants in body.

Diet which is nutritious will only be effective if your state of mind is peaceful thus reduced stress and calm mind can absorb all the nutrients of diet. Water intake should be in small amounts at one time, 4-5 liters throughout the day. Best Oils for cooking are Rice bran, sesame seed oil, coconut oil and mustard seed oil.

Important

1.       An individual experiences immunity due to Antioxidants. Antioxidants (defence system of body) are divided into 2 types Endogenous and Exogenous antioxidants which work together at molecular level to protect our all vital organs, tissues and our genetic material (DNA & RNA) from damaging effect of free radicals.

·       Endogenous antioxidants are product of body’s enzymatic or non-enzymatic metabolism or we can say produced by body itself.

·       Exogenous antioxidants are Vitamin A, Beta carotene, Vitamin C, Vitamin E, Zinc, Selenium; Iron etc. are available from good balanced diet.

·       To know more about improving your immunity, kindly visit 

http://nutritionconsultantchandrika.blogspot.com/2020/04/covid-19-holistic-way-to-improve.html

2.       Supplements: Supplements can effectively meet the requirements of certain nutrients including proteins, vitamins and minerals and they are absolutely harmless, the only concern prior to take is the best and trusted brand of supplement.

3.       Exercise: Light exercise is important to stay fit and keep muscles active. Exercise releases endorphins happy hormones actually chemicals to kick off your stress. Meditation gives the tranquility of mind should be practiced daily.

4.       Ayurvedic tips (eg. Intake of Chyavanprash) can also be included in diet for maximum benefits.

Note

This diet plan is just a preventive measure will help your immune system to work at its best with the nutrition that diet provides and thus fight off the infection, this diet do not assure you cure of Covid 19 in any way.