5 foods to eat if you have COVID-19

Vitamin D It is the most frequently discussed micronutrient among nutrition experts for the management of COVID-19 (Five).

These fat-soluble vitamins and hormones exert anti-inflammatory effects by suppressing the overactivity of the immune system.1, Five, 8, 9).

In the body, vitamin D acts on angiotensin converting enzyme 2 (ACE2), a protein receptor found in lungs and adipose tissue (ACE2).1, 7).

The novel coronavirus binds to ACE2 at the onset of infection and potentially Acute respiratory distress syndrome And severe illness in people with COVID-19 (Ten).

However, vitamin D interacts with the ACE2 receptor, preventing the virus from binding to the ACE2 receptor and may reduce COVID-19-related complications ()1, Ten, 11 11).

Vitamin D also plays a protective role and may support the healing of damaged tissue primarily in the lungs (Ten).

Food to eat

On average, people make about 80% of vitamin D when their skin is exposed to sunlight (ultraviolet rays) and get the remaining 20% ​​from their diet (the rest).8).

As a result, if you are trapped for COVID-19 and have little exposure to sunlight, it is advisable to take vitamin D daily (Five).

However, some medications, such as anticoagulants, which are common in people with COVID-19 due to their high risk of blood clotting, may interact with vitamin D supplements.

Therefore, it is best to consult your health care professional before taking vitamin D supplements on a regular basis.

Increasing the intake of vitamin D-rich foods while infected or recovering from COVID-19 Vitamin D deficiency May improve the immune response.

The seven foods rich in Vitamin D and the amount of vitamins they contain are listed below (12, 13, 14, 15, 16 16, 17 17, 18 18):

• Cod liver oil: 170% of daily intake (DV) per tablespoon (13.6 grams)
• Herring: 27% of DV per 100 grams
• egg yolk: 27% of DV per 100 grams
• sardine: 24% of DV per 100 grams
• Light canned tuna: 34% of DV per 100 grams
• Salmon, wild or farmed: 66% of DV per 100 grams
• Fortified orange juice: 25% of DV per 100 grams

According to old research, wild mushrooms are a source of vegetarian vitamin D. Their levels depend on the type of light exposed during growth (according to previous studies (according to previous studies).19 19).

Overview

Vitamin D may help protect the lungs during a new coronavirus infection by destroying the viral attachment in the body. Some foods, such as cod liver oil, salmon, herring, and wild mushrooms, are rich in vitamin D.

Carotenoids Antioxidants and pigments (red, green, yellow, orange). They are naturally found in several colorful algae, bacteria, fungi, plants, fruits and vegetables, some of which can be included in the diet (20, twenty one).

Of the 700 carotenoids identified in nature, only about 30 have been found in the human body. One of these is vitamin A and its precursor, beta-carotene (20, twenty two, twenty three).

Vitamin A It is a fat-soluble antioxidant carotenoid. Studies have shown that it has anti-inflammatory properties and may help manage pneumonia and respiratory infections (“1, twenty four, twenty five, 26).

In the case of COVID-19, studies show that vitamin A may reduce inflammation and oxidative stress, increase the immune response, and reduce the severity of the disease (“twenty four, twenty five).

Researchers believe that, like vitamin D, it may protect the ACE2 receptor and act on several other molecular targets to combat COVID-19 ().twenty four, twenty five).

Some people may develop Vitamin A deficiency In the event of an infectious disease such as COVID-19, this can actually increase the severity of the disease. If this happens, you may need to take vitamin A supplements (twenty five).

However, if you are taking vitamin A supplements, drug interactions may also occur, so be sure to consult your healthcare professional before taking them.

Food to eat

Dark green leafy vegetables and organ meats, especially the liver, are a rich source of vitamin A.

Eight foods rich in vitamin A and the percentage of DV per 100 grams each (27, 28 28, 29, 30, 31, 32, 33 33, 34):

• Beef liver: 552% of DV
• Chicken liver: 327% of DV
• King Mackerel: 24% of DV
• Goat milk cheese: 54% of DV
• Sweet potatoes, cooked: 87% of DV
• Collard Green: 28% of DV
• Carrots, raw: 93% of DV
• Baby spinach, raw: 31% of DV

Overview

Vitamin A is a carotenoid that may help provide strong protection against infections, including COVID-19. Food sources include liver, dark green leafy vegetables, and colored vegetables such as sweet potatoes and carrots.

Zinc deficiency It is associated with an increased risk of COVID-19 infection and worsening outcomes (1, 35).

Zinc is considered one of the most important minerals. Studies show that its antioxidant and anti-inflammatory properties reduce the risk of heart disease, support eye health, and may be essential for immune health (“36, 37 37, 38, 39 39).

In COVID-19, zinc may also reduce the risk of bacterial infection and reduce the activity of the ACE2 receptor, which is the target of the new coronavirus (“40).

It also protects the health of lung tissue and may be a therapeutic additional treatment for COVID-19. Research on this is currently underway (41 41, 42, 43, 44).

If you are diagnosed with zinc deficiency, your doctor may recommend taking zinc supplements. However, be careful not to overdose zinc as it is overly toxic. Stick to the dose recommended by your doctor (45 45).

Food to eat

Seven zinc-rich foods and the percentage of DV per 100 grams each (46, 47 47, 48, 49, 50, 51, 52 52):

• Ground beef: 41% of DV
• Dark chocolate (70-85% cacao): 30% of DV
• Seafood oysters, canned: 73% of DV
• Cashew nuts: 53% of DV
• Cannabis seeds: 90% of DV
• Pumpkin seeds: 71% of DV
• Lentils, germination, raw: 14% of DV

Overview

Zinc is an essential mineral with anti-inflammatory properties that may benefit people with COVID-19. Abundant food sources include ground beef, cashew nuts, and cannabis seeds.

Omega 3 polyunsaturated fats are a category of fatty acids that have been shown to have anti-inflammatory health benefits such as brain health, heart disease and rheumatoid arthritis (1, 9, 53, 54).

They are Omega 3 fatIn particular, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are COVID-19 (55 55).

However, higher quality human research is needed before medical professionals recommend taking it for this purpose.

Omega 3 fat is inflammation and “Cytokine stormAt COVID-19, this is an hyperactivity of the immune system that causes negative symptoms.

They are thought to do this by becoming part of the cell membranes of various tissues throughout the body and preventing the production of pro-inflammatory compounds (“56).

Another potential benefit of omega-3 fat in the treatment of people infected with or recovered from COVID-19 is its role in improving mood, anxiety and depression. All of this can be exacerbated by the new coronavirus pandemic (57 57, 58).

Studies are underway to determine the therapeutic role of omega 3 fat for COVID-19.

Food to eat

There are 8 here Foods rich in omega 3 fatty acids, With the amount of omega-3 contained in each. Note that these contain different types of omega 3 ()12, 15, 17 17, 29, 59, 60, 61, 62):

• Chia seeds: 6 grams per 100 grams
• Soybeans, dry roast: 1.4 grams per 100 grams
• Canned sardines: 498 mg per 100 grams
• Cod liver oil: 935 mg per tablespoon
• King Mackerel: 159 mg per 100 grams
• linseed: 23 grams per 100 grams
• Walnut: 9 grams per 100 grams
• salmon: 113 mg per 100 grams

As you may have noticed, many omega 3 fat-rich foods are also a rich source of vitamin D.

Overview

Omega 3 polyunsaturated fats are known for their anti-inflammatory health benefits and may be useful in the treatment of COVID-19. Foods rich in omega 3 fats include salmon, sardines, and chia seeds.

Vitamin C Antioxidant vitamins that support the immune health of people of all ages (63 63).

Animal and human studies have shown that vitamin C may reduce oxidative stress, improve endothelial function, prevent heart disease, and support recovery from the common cold (“64, 65 65, 66 66).

New studies show that giving vitamin C to people with COVID-19 may support recovery and improvement during the course of the disease ()44, 66 66, 67 67).

Vitamin C has a potential role in the prevention and management of pneumonia and bacterial infections. SepsisAlthough some parts of the scientific community have doubts about its use (66 66, 67 67).

Preliminary evidence suggests that vitamin C intake may help patients with COVID-19, but more research in humans is needed (more research is needed).68 68).

Food to eat

This is the eight foods that are naturally high in vitamin C and the percentage of DV per 100 grams each (69, 70, 71 71, 72, 73, 74 74, 75, 76 76):

• Guava, raw: 253% of DV
• Acerola (West Indian Cherry): 1,867% of DV
• Kiwi, raw: 103% of DV
• Cauliflower, raw: 54% of DV
• Canned tomatoes: 14% of DV
• Potatoes with skin: 13% of DV
• Bell pepper, red: 142% of DV
• Papaya, raw: 68% of DV

Overview

Vitamin C is an antioxidant vitamin that supports immune health and is known to reduce the risk of pneumonia. This nutrient is a promising treatment for COVID-19 and is currently under further research.

COVID-19 adversely affects nutritional status, and a healthy and functional immune system is paramount to reducing the risk of infection and supporting recovery.

Researchers have great interest in vitamin D, carotenoids, vitamin A, zinc, omega-3 fatty acids, and vitamin C to determine potential health benefits as a complementary treatment for COVID-19. increase.

Currently, there is no clinical evidence that a low-histamine diet is beneficial to those who are infected with or are recovering from COVID-19. Further research is needed for humans.