5 Healthy Diet Tips That Can Boost Your Immunity During Coronavirus Outbreak

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5 Healthy Diet Tips That Can Boost Your Immunity During Coronavirus Outbreak

Written by Aochealth Team

Aochealth is a trusted guide to the healthy living website. Our mission is to provide health knowledge that you can use to help yourself and your loved ones.

April 28, 2020

To flatten the curve caused by the coronavirus outbreak, each one of us should do something to stop the coronavirus transmission. And it is possible if you can boost your immunity with these healthy diet tips while you are on lockdown.

Staying at home amid the ongoing health crisis means giving yourself a chance to boost your immunity to fight the disease. Some people make their ways to achieve that — some people are now spending more of their time exercising on their backyard, the others are trying to search for the immunity-boosting activities they can try at home.

Since they want to maximize their resistance or reduce the risk of catching it, most people are taking so vitamins and eating all their foods on the table so they can always feel full and strong enough.

However, not everything you eat is ideal, but there is a perfect diet type for everyone. Balancing what you eat and learning about their benefits are undoubtedly great ways to consume them the better way.

Getting proper nutrition is more crucial right now most, especially when we are yet to discover the vaccine to stop the coronavirus outbreak and transmission. Healthy eating can improve your immune system so it can do its job in fighting germs and viruses.

You may have the ideal diet type you have been doing for years, but due to coronavirus outbreak, you temporarily do not have so much access to the markets where you can buy fresh goods. The situation may also have caused you to shift your previous healthy eating habits to not-so-ideal ones.

Still, with the following tips, we are sure that you can boost your immunity again during coronavirus outbreak even with limited healthy food sources that you have.

1. Go Green
2. Say “No” To Processed Foods
3. Increase Fruits and Vegetable Intake
4. Healthy Snacking is Better!
5. Avoid or Reduce Alcohol Consumption

Go Green

Go Green

For people who are into that kind of diet with no carb, going green is heaven-like to them.

Vegans and vegetarians tend to cleanse their system with this diet type since it only involves consuming green vegetables rich in several vitamins and minerals. For example, if you want to add more calcium to your diet, then you can go for green leafy vegetables. For a sample diet to gain weight healthily, you can opt for green fruits like avocado, pear, or green apple.

This is by far the most accessible diet type during coronavirus outbreak since you can quickly get these vegetables in some stalls or your backyard if you have one.

Though you must seek supervision from a health care practitioner before you can choose this diet, going green gives you the best health benefit as it primarily adds moisture to your internal organs, particularly your liver, pancreas, and colon.

If you are once into the meat, carbs-rich foods, and dairy products and want to shift with this diet with no-carb type, you must gradually adapt to it by taking a little portion of it day by day. To give you an idea, you can follow these healthy steps to begin your green diet journey:

  • Making a smoothie for yourself is the best way to start your new diet type. You can mix spinach and avocado and add more flavors by also dropping cucumbers and parsley onto your blender. Treating yourself with this vegetable shake can prepare your body for more portions of it in the next few days while building resistance for a possible coronavirus transmission. Ideally, you can drink a glass of this for seven consecutive days before adding more green to your diet.
  • Once your body adjusts on its own already, you can serve some side dishes now. Instead of oily and starchy snacks, you should go for sautéed green veggies. If you are still craving for some oils, adding olive oil on it can do the job already.
  • Green for lunch? No problem! As you start with your diet with no carbs and replacing them with salads, your taste will get more familiar with green vegetables’ flavors. The once you hated green peppers will eventually become your favorite. Your mixture may contain snap peas and cilantro plus balsamic vinegar and olive oil. You can add more and fully-packed it with leafy veggies according to your preference.

Since you still cannot go out due to fears of coronavirus transmission, you can make this simple mixed green salad recipe from Food Network with the few ingredients at your home:

Ingredients:
One head romaine lettuce
One cucumber, peeled and sliced
2 to 3 plum tomatoes, cored and cut into small wedges
One small red onion, sliced thin
Olive oil and red wine vinegar, to taste
Salt and pepper

Instructions:
Tear the lettuce leaves into bite-sized pieces and transfer them to a large salad bowl. Add the cucumber, tomatoes, and onion. Sprinkle with the oil, vinegar, and salt and pepper, and toss to combine.

Say No To Processed Foods

Say No To Processed Foods

Since the possible coronavirus transmission made all the markets to close down, this decreases the availability of fresh foods on your fridge. Since canned and processed foods truly have more supply compared to new goods, more and more people tend to purchase these instead.

However, this way of consuming food is never an ideal type at all since they all contain high levels of salt.

According to the World Health Organization (WHO), a person can only consume less than 5 grams of salt per day. It only means that if a person only takes processed foods for breakfast, lunch, and dinner, then they are more prone to severe illnesses.

This includes type 2 diabetes, cancer, and celiac disease. Premature death and adverse cardiovascular disease may also arise when you consume too much processed meat and foods.

Aside from salt, these highly processed foods are also high in saturated fat and salt. This diet type will only make you more prone to the virus once you get out of your house with a deficient and weak immune system.

Though fresh products are not always available due to coronavirus outbreak, limiting the amount of this type of foods in your diet type may help you prevent the diseases above.

Also, instead of adding sugary drinks in your shopping carts, you should go for fruits like lemon, lime, and cucumber instead.

Increase Fruits and Vegetable Intake

Increase Fruits and Vegetable Intake

Just like what we have mentioned earlier, you should opt for a more nutritional diet type to help you get through the coronavirus outbreak.

Purchasing and storing them are the main problems you will face during coronavirus outbreak since the governments have approved the stay-at-home orders. But since there are still limitations and consumers can even make short trips outside their homes to buy the basic needs, you should take your chance and ensure that you will be picking the freshest fruit and vegetable to help you achieve a healthier lifestyle.

No one wants to waste any of these foods, so you should pick the ones that can be frozen but still retain their nutrients and flavor. For example, you can cook soups out of fresh vegetables and put them in the fridge so you can always have meal options for a few more days. This way, you can easily preserve them and consume them again just by reheating the soup.

Also, fruits and vegetable intake does mean not only the food that we can munch but also the ones that we can drink. Amid the coronavirus outbreak, proper hydration can also increase the effectiveness of your preferred diet type. If you are already tired of tap water and want to add more flavor to it, let go of sugar-sweetened beverages and do your natural and fresh sweetened drink instead.

Some of the ideal fruit shakes and smoothies you can make during coronavirus lockdown are:

• Banana-Maple Smoothie
• Mango Smoothie
• Cucumber Juice
• Mango-Ginger-Strawberry Smoothie
• Coconut Juice
• Tomato Juice
• Avocado and papaya juice
• Cucumber, kale, and pear smoothie
• Avocado, celery, cucumber, and lemon smoothie
• Mango, cherry, and dragonfruit smoothie

With all these alternatives, you will surely have a more robust immune system to reduce the risk of coronavirus transmission!

Healthy Snacking Is Better

Healthy Snacking is Better!

Some people prefer a diet with no carbs with still want to snack all day long during coronavirus outbreak. But instead of sweet and salty snacks, you can opt for healthier options and make your treat while you are on lockdown.

While some snacks may compromise your diet, giving yourself a complete meal every day will not only make your life healthier, but it can also serve as a healthy diet to gain weight while you are at home. Here are some of the best weight-friendly snacks you can try right now:

• Mixed nuts

Though they are high in fat, nuts are undoubtedly the ideal nutritious snack as of the moment! Since they also do not need to be refrigerated at all, you can grab a bag of it anytime to satisfy your cravings while the world is still on lockdown. But the best part about this snack is that it does not only help you boost your immune system but also lets you prevent the occurrence of some life-threatening diseases like cancers and depression.

• Greek yogurt and mixed berries

When you are already tired of salty or spicy snacks, you should now grab a yogurt and munch it at home! Greek yogurt, most famous for being a source of vitamins like calcium and potassium, is also full of antioxidants so you can also feel your youthful skin at home.

• Apple slices with peanut butter

If you have not tried eating apples but dipping it first on peanut butter yet, well, you should try it now! Both of them work together to decrease your risk of getting heart disease as they can reduce the bad cholesterol in your body. Not only that, though peanut butter is high in calories, it also does not mean that you are now on a diet to gain weight. Adding this to your preferred diet type will surely allow you to still freshen up your body’s calories without breaking the weighing scale.

• Tomatoes and mozzarella cheese

If you want to gain more nutrients just by snacking two ingredients, find your fresh tomatoes and mozzarella cheese already and let yourself feel the flow of energy to your body. This match made in heaven duo is both rich in numerous vitamins and minerals, including vitamin C, lycopene, potassium, protein, calcium, and Vitamin B12. With all these benefits you can get from consuming these two, you can also remove the possibility of you catching cancer or heart disease.

• Eggs

Yes, you read it right. Consuming eggs while you are on a diet with no carbs can fully recharge your body’s protein needs as well as vitamins K2 and B12. This is also ideal for people who are overweight since this can reduce their calorie consumption for hours.

Avoid or Reduce Alcohol Consumption

Avoid or Reduce Alcohol Consumption

In reality, whether there is a coronavirus outbreak or not, alcohol consumption is never ideal to be consumed most, especially for heavy use.

Not only is it harmful to our body, but it also weakens the immune system, making the people more vulnerable to the coronavirus transmission. This is because it has ingredients that erode your body’s ability to fight and cope with infectious diseases, including coronavirus.

You may find more time gobbling it during the lockdown, but as much as possible, alcohol, in general, should be avoided. Including this to your diet when you are in self-quarantine will only risk not only your physical aspect but also your mental state.

Taking and drinking such psychoactive substances will only increase your possibility of being involved in accidents like falls and violence. What is worst is that it can only intensify the mental health issues that may occur due to isolation and self-quarantine.

If you can notice, most people, who are so used in spending their time outside and are now required to stay at home due to the fears of coronavirus transmission, sho more and intensified symptoms of depression.

Whether it is a short term or long term, consuming alcohol will never do good in your body. Avoiding them while you are on lockdown is a must to keep your health on track during the coronavirus outbreak.

Moreover, this is not a need if you want a healthy lifestyle, and therefore, you should refuse to get even a single bottle of it.

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