5 healthy eating habits to fight COVID-19, according to the WHO

Let’s be clear on something right away: No food has been scientifically proven to specifically fight 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 fight COVID-19, all of which are related to strengthening and maintaining a healthy immune system. A healthy immune system is the key to fighting off any virus, including one such as COVID-19.

Here are the healthy eating habits to fight COVID-19 recommended by the WHO, and for more tips, be sure to read our list of the 7 healthiest foods to eat right now.

WHO says a healthy immune system is maintained by providing your body with many different nutrients. An easy way to incorporate a variety of vitamins and minerals into 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 plate with a variety of choices from the list below, the better.”

Some of the best fruits and vegetables for a strong immune system include those with high levels of vitamin C (like citrus fruits and green vegetables), beta-carotene (orange root vegetables), antioxidants (berries), and vitamin E (avocado).

With such a variety of foods, it almost seems like taking a multivitamin would be an easy supplement to solve the problem. However, UC Health states that your body absorbs nutrients “more efficiently when they come from whole food sources.”

So do yourself a favor and stack the veggies and fruits on your plate at every meal, and stock up on these 15 Best Frozen Fruits and Veggies to Keep on Hand.

The WHO says a healthy, balanced diet comes from a variety of foods, including carbohydrates from whole grains and legumes. In a study published by The American Journal of Clinical Nutrition, a diet rich in whole grains has been shown to have a positive effect on gut health as well as immune and inflammatory markers in adults. By replacing refined grains in your diet (white bread, sweet cereals, white pasta) with whole grains (whole grain bread, oatmeal, whole grain pasta), your gut and overall immune system will see a difference. drastic during COVID. -19.

Legumes are also a great source of complex carbohydrates to incorporate into your diet due to their immune qualities. According to Everyday Health, because of their high protein content, legumes (beans, chickpeas, lentils, etc.) are important for building your muscle tissue, and strong muscles are linked to a strong immune system.

As we mentioned, vitamin E is an important antioxidant to have in your diet due to its immune and anti-virus qualities, and nuts are a huge source of it. According to the Cleveland Clinic, plant foods high in fat will contain rich amounts of vitamin E, which also includes avocados and oils. Because nuts are a high calorie food, they are a great snack to consider with your afternoon cup of tea.

Nut butters are also a great source of vitamin E, and when paired with vitamin C-rich fruit (like apples), they can be an amazing immune snack to fight COVID-19.

For even healthier advice during COVID-19, be sure to sign up for our newsletter.

According to a study published by The Nutrition Journal, “Foods of animal origin can provide a variety of micronutrients which are difficult to obtain in sufficient quantities from foods of plant origin alone.” These micronutrients include vitamin A, vitamin B-12, riboflavin, calcium, iron, and zinc, which are particularly harsh micronutrients to consume during a vegetarian diet.

Eating a diet rich in all kinds of vitamins and minerals is the best way to boost your immune system and ward off any type of disease. The best animal foods to incorporate into your diet are dairy products, animal by-products (like eggs), and meat. Especially lean protein and fish rich in omega-3s.

All in all, these micronutrients are best obtained by eating whole foods and a varied variety! Filling your plate with all kinds of whole foods is the best way to make sure you’re getting all the vitamins and minerals needed for a healthy immune system, which is by far one of the best eating habits to fight COVID- 19. Even though research does not highlight specific foods to fight COVID-19, the WHO maintains its claim that a diet rich in a variety of nutrients such as 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 50 best classic dinner recipes.