Our Nutrition in the Covid Age

In this unequal battle with the coronavirus it would be good to strengthen this weapon we have and it is called the immune system and to shield our body with all these nutrients that will keep it healthy.

So do not omit from your diet lemons, oranges, grapefruits known to all of us citrus fruits. They are famous for their antioxidant action.
They are a rich source of the miraculous Vitamin C, flavonoids, carotenoids, potassium, magnesium, fiber, folic acid (vitamin B complex) and water.

Fruits such as kiwi and papaya should not be missing from our nutrition. Rich in nutrients such as folic acid, potassium, vitamin K and vitamin C, which strengthens white blood cells to fight infections and maintain our health.

Eat yogurt that contains probiotics, ie bacteria that strengthen the intestinal immune system and protect against the effects of viruses. Yogurt, like all dairy products, is rich in vitamins A, B1, B2 and B12, which strengthen our immune system.

Add garlic to your food, onion and ginger, known for their antimicrobial and antibacterial action.
Spinach and broccoli, green vegetables rich in antioxidants, fiber sources, folic acid and B vitamins that provide us with a healthy immune system. Like cauliflower, a source of vitamin C, trace elements and fiber.
Sweet potato, whose content of vitamins C and D also strengthens our immune system.

Eat carrots which are a source of antioxidants. It is rich in vitamin A and vitamin C, essential vitamins for the body’s defense and strengthening of our immune system, but also beta carotene and lignin, essential ingredients for healthy cell growth and a strong immune system.
Red peppers are a source of vitamin C and beta carotene as well.
Avocado, an overeating that should not be missing from our diet. Rich in vitamins K, C and E, fiber, folic acid, potassium and monounsaturated fatty acids. It is one of the best foods for the kidneys and liver as it helps the body produce glutathione, which filters out harmful substances and protects liver cells from possible damage.

Eat mushrooms as their consumption provides us with protection against viruses and flu. It is a source of fiber, proteins of high biological value but also trace elements and minerals such as potassium, phosphorus, zinc and selenium that shield our immune system.

Prefer almonds, a rich source of vitamin E that also strengthens our body’s defenses as well as Sunflower seeds are also a rich source of vitamin E and other nutrients such as phosphorus, magnesium and vitamin B6.

Poultry should not be missing from our diet. It is no coincidence that they also belong to the Mediterranean diet. Both chicken and turkey are high in antioxidants, vitamin B6, which plays a leading role in a variety of chemical reactions that occur in our body and play a key role in the formation of new and healthy red blood cells that promote our immune system.

Consume plenty of water, the silent ally of our health that plays a key role in every vital function of our body.
It strengthens our lymphatic system that protects us from diseases and infections, keeps us hydrated, boosts our energy and promotes our health.
Enhance the taste with herbs or fruits.

So there are many foods, I would need whole pages to list them and analyze in detail their health benefits, which should not be missing from our plate as they are the key to the health of our body and our shield against any virus that wants to harm us.

Let’s strengthen our immune system by eating with education and knowledge.

Let proper nutrition become our weapon, in addition to good hygiene, in our battle with the coronavirus.

Despina Spanaki
Nutritionist – Dietitian
Diagnostic centers

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