Updated: Jun 15, 2021
In order to combat Covid -19, we need to vaccinate ourselves so as to build immunity against the deadly Covid-19- virus. Vaccination is the most plausible way to fight against Covid -19, so before you get vaccinated it is important to understand what kind of foods should be consumed. Foods and nutrients are powerful allies that will work hand in hand with your immune system to protect your body against the virus.
Here, we will be learning about the foods to eat during the period of vaccination, so as to aid our body in fighting infectious diseases.
1. WHOLE FOODS :
Whole foods are basically unprocessed and unrefined foods that provide all the essential constituents needed in a balanced diet like water, proteins, vitamins, minerals, fibre, carbohydrates and fats. The list of whole foods is huge but here are some of the most common ones which you must include in your daily diet to stay healthy.
Common examples of complex carbohydrates from an Indian diet are :
· Whole wheat chapati
· Brown / Ukda Rice
· Jowar, Bajra, Nachni
· Whole wheat pasta
· Whole Pulses
· Moong/ Matki
· Sweet Potatoes
2. HIGH BIOLOGICAL VALUE PROTEINS:
High biological value proteins are protein-rich foods that are easily digested and well absorbed to be utilized by cells to carry out their functions. This is very important in order to build immunity and fight against the germs in our body. The most challenging part is to choose such foods for those who are vegetarians or those who do not eat meat and fish.
A healthy combination of cereals and pulses also increases the protein quality of foods. Listed here are the combinations of foods as well as protein-rich foods to be included in your diet.
· Dal and rice
· Idli & sambhar
· Dal Khichdi
· Moong Dal dosas
· Soya bean
· Cheese cubes
· Sprouts / Pulses
Non Vegetarian foods rich in proteins are:
· Chicken (breast mainly)
· Sea Foods- Prawns, crab, lobsters
· Organ meat- Liver, brain etc
3. COLOURFUL & CITRUS FRUITS:
The reason we say that one should consume colourful varieties of seasonal fruits is that the more colours you add to your diet the more phytochemicals and nutrients you get in your system. These phytochemicals help to build immunity, fight the disease due to their anti-inflammatory properties. It also facilitates the growth of healthy cells, prevents free radical damage and thus improves immunity.
Citrus fruits are an integral part of any fruit diet. These are rich in Vitamin C, a water-soluble vitamin that is essential for the human body to protect from diseases and immunity boost. Some citrus varieties also contain Vitamin A, folate, antioxidants and potassium as well as other minerals. The combined list of Vitamin C rich fruits, as well as colourful varieties of fruits to be consumed, are given below:
· Red Guava
· Sweet Lime
· Jamun / BlackBerries
· Black grapes
Turmeric is found in the kitchen of each and every Indian household. It's our traditional spice, which is used to add colour to the foods we cook. But apart from the flavour and the colour, turmeric is a known antiseptic and anti-inflammatory food substance. This explains its role in building immunity and also fighting off any inflammation in the body that could arise due to the covid-19 virus. Ways to consume turmeric are simple:
· You may add it to your herbal tea
· Add to a cup of warm milk
· Add to your vegetables that you are going to consume for lunch as well as dinner
· Add it to the herbal decoction(i.e Kaada ) which is commonly consumed during the pandemic.
Ginger tea is all that you need to start up your day or refresh you after a long tiring day. Many Indians swear by their ginger tea!! Are you among them? If yes, then you can rest assured that the masala chai that you have been consuming is helping you and your lungs to fight against inflammatory disease.
Ginger has been known to help against cough and the common cold. The reason is due to its anti-inflammatory property.
Can add ginger to your meals, grate it to your salads or add it to your herbal or normal tea.
Make sure that you do not overconsume it as maintaining the right balance is essential.
Water is essential to dissolve the nutrients from our food and provide it at the right places in your body, it is also important to dissolve the waste products from the cells and throw them out of our body through sweat or urine.
Stay hydrated. Drinking lots of water before and after a vaccination can help reduce the risk of feeling unwell afterwards.
So ensure that you consume from the list provided above, and also limit the quantity to medium-sized meals. Avoid going empty stomach as those who have the fear of needle prick, may experience dizziness and faint. Along with food, you have to stay well hydrated before and after the vaccination.
Stay Safe! Stay Healthy!