Battle Covid-19 at home with these foods

HEALTH AND FITNESS

There is no treatment for COVID-19 and those who get it are given supportive treatment, which includes diet and rehydration. 

Below we look at how food/nutrition can be utilized to help out improve/boost patient immunity and wade off infection to one who isn't infected.

 

For the patient with early symptoms

There are various foods or nutrients that could help combat signs and symptoms (flu, cough, fever, pneumonia, and (or) difficulty in breathing) for one diagnosed with Covid-19.

For flu  or sneezing and cough ( dry cough in this case- without mucus or phlegm produced) the patient requires the following:

Water 

This helps to keep the patient hydrated also keeps the throat moist. It facilitates production of lymph which carries white blood cells and other immune cells to fight infection.

Vitamin C

This is obtained from citrus fruits such as oranges, lemon, tangerine, as well as strawberries, grapefruit, and guavas. This supports the immune system by getting rid of infections and inflammation.

Honey 

This sweet condiment has anti-inflammatory properties that help reduce inflammation in the throat.

It also helps break down mucus and soothes a sore throat.

Herbs

Herbs like thyme, garlic, turmeric also have anti-inflammatory properties that help reduce swelling of the throat and are also full of antioxidants that boost immunity.

Pineapples 

These fruits contain the enzyme bromelain with anti-inflammatory abilities that reduce swollen and irritated throat tissue. Bromelain also helps in breakdown of mucus. 

Salt water

Gargling warm salty water soothes inflamed tissue and promotes healing.

Fever stage 

Normal body temperature is between 36.5 and 37.5 degrees centigrade. During this stage there is an elevation of body temperature above normal in response to infection or inflammation 

 

Water and fluid rich foods

These are required to replace that lost due to increased perspiration resulting from increased temperature and permit an adequate volume of urine for excretion of body waste. Hot tea, fresh fruit juice and thin soups are recommended.

 

Vitamin C 

This supports the immune system by getting rid of the infections causing fever. It also has antioxidative properties that reduce fever obtained from fresh fruits like apples, oranges, lemon, tangerines, pineapples, guavas.

 

Protein

Proteins help develop antibodies that protect the body from pathogens as well as maintaining cells and tissue. This is because protein catabolism or break down increases with fever. Protein sources include poultry, lean meat, fish, beans, nuts, eggs, low-fat dairy and dairy products, soy, and products.

 

Chicken soup helps clear nasal passages, is easy to digest, and soothes sore throats. High protein beverages such as milk may be used as supplements to regular meals. However, one should discontinue the use of dairy in case it is causing thickening of phlegm or mucus. Avoid Fried foods because they slow and retard digestion. In addition, heavily sugared foods should be avoided as this also inhibits the immune system.

Calorie requirements

These increase resulting from reduced glycogen and adipose tissue stores due to increased body temperature. These are required for energy release and can be obtained from complex carbohydrates such as whole-grain cereal foods such as bread,  breakfast cereals, oats, that are loaded with fiber. 

Sodium and Potassium 

The minerals are needed to replace those lost through sweating (in the skin) due to a rise in temperature as well as through excretion. Sodium can be obtained from soups, while potassium is found in fruits and vegetables like avocado, bananas, mangoes, citrus fruits, apples, green leafy vegetables such as spinach, parsley and lettuce, tomatoes, broccoli, peas, beans, potatoes and whole grains.

Vitamin B6

This is vital for energy release because it facilitates metabolism of carbohydrates. This can be obtained from whole grain cereals, green vegetables, nuts, seeds, peas, chicken.

It is important to note that during this stage, small but frequent meals can be given to ensure adequate nutrition. In order to facilitate digestion, blended and readily digestible foods should be served and this also helps with rapid absorption.

Acute stage

In the acute stage of Covid-19, the patient develops pneumonia or difficulty in breathing. It is an acute respiratory infection that affects the lungs by inflaming the air sacs with fluid or pus (hence making it difficult to breathe). The following foods can facilitate lung health or function.

Water

This hydrates lungs and helps to keep airways clean, causes mucous to flow, preventing build-up that results in inflammation. It also keeps mucus in its right consistency for the cilia to move it along with toxins, microorganisms and pathogens so that these are flushed out of the body. It keeps blood (carrying oxygen) flowing to and from the lungs, hence proper breathing. Steaming also helps to loosen thickened mucus so as to make breathing easier. Consumption of fruits like watermelon, cucumber, celery and fresh fruit juices is recommended.

Carbohydrates and healthy fats

The complex or healthy type like whole grains and cereals with anti-inflammatory properties and loaded with fibre, are recommended for energy. These, though, are to be given in moderation. This is because lungs facilitate breathing by pulling in oxygen and dumping carbondioxide as a waste product of metabolism. Carbohydrates, however, release most of the carbondioxide during metabolism, while fats release the least, hence one already with difficulty in breathing can get better breathing on a low carbohydrate, high-fat diet.

Healthy fats recommended are fish rich in omega-3 fatty acids, coconut oil as well as sunflower, with essential fatty acids good for lung health.

Leafy greens

Greens like spinach protect the lungs from inflammation and infection and contain chlorophyll that supports blood flow to the lungs. Cruciferous vegetables like broccoli and cauliflower also help reduce inflammation in the lungs.

Ginger

This is a natural decongestant that helps to clean air passages and improve circulation in the lungs to facilitating proper breathing. It also has an active component called gingerol, which prevents inflammation, nausea and vomiting.

Vitamin C 

Natural anti-inflammation can be obtained mainly from citrus fruits (oranges, lemon, tangerines, lime), grape fruit, spinach, broccoli, strawberry, carrots. Apples are a good source of vitamin C but these can cause gas and bloating due to fermentable carbohydrates leading to breathing problems hence should not be given to patients in this state.

Garlic

It has anti-inflammatory and antimicrobial properties reducing inflammation and fighting infection.

This can be administered through food or soups or taken in a mixture of lemon, honey and water.

Vitamin D

This boosts the immune system by facilitating the function of immune cells (T-cells and macrophages that protect the body against pathogens) and reduces airway inflammation of the lungs. This is obtained from sunlight, egg yolk, fortified low-fat milk and low-fat yogurt.

Green tea

This is high in antioxidants like quercetin, a natural antihistamine that slows down histamines, reduces inflammation and protects lungs from irritation. A histamine is a chemical released in the lungs in case of an infection and this causes narrowing of bronchial tubes, resulting into chest tightness, shortness of breath and cough. 

Cayenne

This contains capsaicin which stimulates healthy secretions that line or protect mucus membranes of the lungs and fights infection. It also improves blood flow, hence oxygen to the lungs. However, in case of irritation or mouth wounds, one may not be given this.

Tumeric

Contains compound curcumin that helps to release inflammation in the lungs and chest tightness.

This too can be administered through soups, taken as a tea or as a component of water vapor.

Potassium

This helps to maintain fluid balance in body cells and tissues hence preventing retention in organs that would result into inflammation of lungs in this case. Sources include bananas, avocado, mangoes. 

Sodium intake, however, should be low because it causes water retention affecting the ability to breathe. Other herbs and spices such as thyme, black/white pepper should be utilized to flavor food instead of salt. These too have anti-inflammatory properties.

Salty water gargling helps to reduce phlegm and mucus in the back of the throat hence minimizing the need to cough. Use warm water and allow the solution to stay at the back of the throat before spitting.

Food to avoid

-Caffeine in energy and soft drinks like cola because this causes dehydration making congestion worse.

-Processed and fried foods like meat products such as sausage contain unhealthy fats and also promote inflammation.

* Foods with trans fats such as butter or lard promote inflammation hence should also be avoided by patients.

-Dairy products like cheese or creams can increase mucus and inflammation of the airways, leading to poor lung function.

-Alcohol should also be avoided because it dehydrates and worsens cough due to acid reflux.

Boosting immunity by non-infected persons 

Water

It keeps the body hydrated, flushes out toxins and pathogens, keeping the body healthy. Water helps the body in production of lymph which carries white blood cells and other immune cells to various body parts to fight against infection.

Citrus fruits for Vitamin C which boosts immunity through anti-oxidative activity reducing oxidative stress in immune cells and inflammation, and garlic, which has antimicrobial properties due to compound allicin that enables it to fight infections. It promotes growth and spread of lymphocytes which circulate antibodies that fight pathogens and other foreign substances. It boosts activity of phagocytes through which immune cells engulf or swallow harmful bacteria causing infection.

Probiotics 

Provide healthy bacteria that improve gut health hence facilitating digestion of foods which in turn strengthen the immune system and fight infection. Most fermented foods like yogurt naturally contain probiotics.

Vitamin A 

Is found in liver, fish, eggs, dairy and dairy products, as well as green leafy vegetables. It regulates T- cell differentiation, which cells are involved in fighting infection. It also protects the epithelium and mucus integrity of the immune system. The epithelium lines all outer and most inner surfaces in defense of pathogens invasion.

Vitamin D

This facilitates proper functioning of the immmune system by enhancing function of immune cells (T- cells and microphages) that protect the body against pathogens. It is obtained from sunlight, egg yolk, fortified milk, fish.

Proteins

These help the body in developing antibodies which protect it from invading pathogens.

Sources include lean meat, poultry, eggs, milk and milk products, nuts, beans.

Vitamin E

Highly concetrated in the immune cells and reduces infection particularly among the elderly. 

It modulates body immune function through differetiation of immature T-cells increasing cellular immunity in the aged. This is because T-cells are mostly affected with age. Vitamin E can be obtained from avocado, broccoli, green leafy vegetables like spinach, sunflower seeds, peanuts, fortified breakfast cereals, margarine, vegetable oils.

Zinc

This along with proteins facilitates normal development and function of cells mediating immunity such as neutrophils, T and B cells. This is found in red meat, poultry, oyster, whole grains, nuts, fortified cereals, pumpkin seeds.

Selenium

It influences the functioning of all components of the immune system like neutraphils, T- cells, lymphocytes and antibodies. It is a strong antioxidant preventing radical destruction of immune components which would lower their capacity to function. This can be obtained from seafood like oysters, eggs, chicken, sunflower seeds or oil, mushrooms, nuts, oats, millet.