Let’s make one thing clear: no food has been scientifically proven to specifically combat or prevent COVID-19 so far. The science behind this virus is still being researched and discovered. However, the World Health Organization (WHO) has some key points regarding healthy eating habits to combat COVID-19, all related to strengthening and maintaining a healthy immune system. A healthy immune system is the key to fighting any virus, including one like COVID-19.
Here are the healthy eating habits to combat COVID-19, recommended by WHO, and for more tips, read our list of the 7 healthiest foods to eat now.
WHO states that a healthy immune system is supported by the supply of many different nutrients to the body. An easy way to include a variety of vitamins and minerals in your diet is to include fruits and vegetables on your plate during meals. According to the University of Cincinnati Health (UC Health), “the more colorful your dish is with a variety of options from the list below, the better”.
Some of the best fruits and vegetables for a strong immune system include those with high counts of vitamin C (like citrus and green fruits), beta-carotene (orange root vegetables), antioxidants (red fruits) and vitamin E (avocado).
With such a variety of foods, it almost looks like taking a multivitamin would be an easy supplement to solve the problem. However, UC Health claims that your body absorbs nutrients “more effectively when it comes to whole food sources.”
So do yourself a favor and stack the vegetables and fruits on your plate at every meal, and stock up on these 15 best frozen fruits and vegetables to keep on hand.
The WHO claims that a healthy, balanced diet comes from a variety of foods, including carbohydrates that come from whole grains and legumes. In a study published by The American Journal of Clinical Nutrition, it was proven that a diet rich in whole grains positively affects intestinal health, as well as immune and inflammatory markers for adults. By swapping refined grains from your diet (white bread, sugary cereal, white pasta) for whole grains (whole grain bread, oats, whole grain pasta), your intestines – and the immune system in general – will see a drastic difference during COVID -19 .
Legumes are also a great source of complex carbohydrates to incorporate into your diet due to their immune-boosting qualities. According to Everyday Health, due to their high protein content, vegetables (beans, chickpeas, lentils, etc.) are important for building your muscle tissues, and strong muscles are linked to a strong immune system .
As we mentioned, vitamin E is an important antioxidant to have in your diet because of its immune-boosting and virus-fighting qualities, and nuts are a great source of this. According to the Cleveland Clinic, high-fat plant foods contain large amounts of vitamin E, which also includes avocados and oils. Since nuts are a calorie-dense food, they are a great snack to consider with your cup of afternoon tea.
Nut butter is also a great source of vitamin E, and when combined with a vitamin C-rich fruit (like apples), it can be an incredible snack to boost your immune system to fight COVID-19.
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According to a study published by The Journal of Nutrition, “animal foods can provide a variety of micronutrients that are difficult to obtain in adequate quantities only from plant foods.” These micronutrients include vitamin A, vitamin B12, riboflavin, calcium, iron and zinc, which are particularly difficult to consume when following a vegetarian diet.
A diet rich in all types of vitamins and minerals is the best way to strengthen the immune system and prevent any type of disease. The best animal foods to incorporate into your diet are dairy products, animal by-products (such as eggs) and meat. Especially lean proteins and fish rich in omega-3.
In short, it is best to obtain these micronutrients by eating whole foods – and a diverse variety! Filling your plate with all kinds of whole foods is the best way to ensure you are getting all the vitamins and minerals needed for a healthy immune system, which is one of the best eating habits to combat COVID-19. Even though the research does not indicate specific foods to combat COVID-19, the WHO maintains its statement that a diet rich in a variety of nutrients from fruits, vegetables, whole grains, legumes, nuts and animal foods is the best way to fight this virus.
Don’t know what to cook? Start with one of our top 50 classic dinner recipes.