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We all are well aware of the fact that COVID-19 infection leaves one weak and fatigued. This weakness can last for a long time in a few cases, thereby leading to other problems.
There are three major reasons for post COVID fatigue – lack of nutrition and the viral load and stress on the body. To combat this, you have to be kind to your body and give it some extra care. Here are simple ways how good nutrition can help you recover better from COVID-19 infection.
1 ) Calorie
Eating energy-dense foods is important because they help you regain energy and get you going. Carbohydrates are the fuel for your body, thus, make sure to include foods like sweet potato, whole grains, lentils and other good fats in your daily diet. Carbs are not your enemy, just make sure to choose complex carbs over simple carbs. ‘
2 ) Protein
Proteins are the building blocks of our body. When fighting an illness, a lot of muscle wastage happens, thus it’s important to take care of your protein intake to stimulate the muscle to fight and prevent the continued breakdown of muscles.
Make sure to include 1.5 grams of protein, per kg of your body weight for a good recovery. Have foods like lentils, pulses, millets, whole grains, eggs, fish and chicken. You can also have 2 teaspoons of sattu (19 grams of protein) every day.
3 ) Omega 3
Omega 3 helps in reducing inflammation in the body as your body gets significant inflammation while fighting any infection. The three types of omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid. Food rich in omega 3 includes chia seeds, walnuts, flaxseeds, mackerel, soybean oil, salmon etc. You can also take omega 3 supplements for 2 months after you recover from COVID-19.
4 ) Take care of your gut
If the infection enters your gut, it changes the microbiome, which is why most people face issues like indigestion and diarrhoea during the infection. To take care of your health, include probiotics and prebiotics in your diet. Some common sources of probiotics are curd, buttermilk, fermented rice kanji, carrot beetroot kanji, idly, sauerkraut, kombucha etc.
Some common prebiotics are apples, garlic, onion, salads, grains etc.
5 ) Vitamin D
Vitamin D, also known as the sunshine vitamin is available freely but you will be surprised to know that more than 80 per cent of the population in India is deficient in vitamin D. Vitamin D is required in more than 800 pathways in our body. It is required to maintain bone health, immunity, weight loss, hair fall and to keep the hormones on track. Some common sources of vitamin D include mushrooms, fortified cereals, fortified orange juice, fortified milk, yoghurt, salmon, cod liver oil, canned tuna, egg yolks, tofu and sunshine.
6 ) Hydration
Keeping yourself hydrated is of paramount importance when you are recovering from an illness. Water helps the body with better distribution of nutrients and removes toxins through sweating and urine.
7 ) Other things to keep in mind
Do not forget to take a good night’s sleep, keep your body moving and be happy for a speedy recovery from the COVID-19 infection.
The content in the above article is researched , published and managed by Content Team at Dealicopter. Please mailto email@example.com for any queries.
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