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Home » Diets that Work » Add papaya, leafy greens to your plate; proper nutrition can help boost immunity and help fight Covid-19 – Economic Times

By Ramya Ramachandran

The rapidly-growing global population, our longer lifespans, and changing living environments are placing new and increased stresses on our physical and mental well-being. The challenge of how to protect ourselves effectively against disease is, therefore, an ever-increasing concern across the world. Conversations regarding immunity have become more important, given the periodic outbreaks of infectious diseases such as SARS (Severe acute respiratory syndrome), MERS (Middle East respiratory syndrome), and now the COVID-19 pandemic, that within a few short months, has led to nearly four million cases across the world.

While there are simple hygiene practices to help reduce the spread of the coronavirus infection - regular handwashing, avoiding touching the face with unwashed hands, social distancing, and disinfecting frequently touched objects there is increasing research-based evidence that proper nutrition is another important way to build our immunity, thus helping reduce the risk and impact of virus infections.

Nutrition and immunity the Indian scenarioEssential and key nutrients work together to support a healthy immune system. These nutrients include vitamins A, B 6 , B 12 , C, D, E, and folate; trace elements such as zinc, iron, selenium, magnesium, and copper; as well as the omega-3 fatty acids EPA and DHA. Intake of these key nutrients in optimal amounts is necessary to support the complex immune system.

The traditional Indian cuisine is extremely diverse and ideally should provide sufficient amount of these nutrients. However that is not the case nowadays, since the typical Indian diet now is increasingly shifted to high-fat, high-salt and high-sugar foods. Combine this with low fiber intake and a sedentary lifestyle, and you have the recipe for a suboptimal immune system. A large number of Indians are thus consuming much lower quantities of vitamins and other micronutrients: our intake of Zinc, and Vitamins C and D is generally lower than what is required for optimal immune function; a typical Indian diet may not include essential omega-3 fatty acids EPA and DHA in adequate quantities, since these are found primarily in fatty fish.

These nutritional gaps lead to lifestyle diseases, and make us vulnerable to viral infections. It should come as no surprise to us that diabetes and obesity are on the rise, and about 50% women, as well as children under the age of five, are anemic in India.

Consuming nutrient-rich foods such as lemons and oranges, papayas and gooseberries, leafy greens, dry fruits and nuts, cereals such as maize and amaranth seed, is a great way to obtain these desired nutrients. In addition, ensuring a diet that provides the right proportions of fiber, fats, carbohydrates, and proteins. However, this may not always be possible for certain populations or groups of people. For example, the prevalence of a vitamin B 12 insufficiency is higher among the vegetarians.

In such cases, nutritional supplements offer a reliable and safe option to help support the immune system. Companies such as Royal DSM are at the forefront of enabling these nutritional innovations, supplying nutritional ingredients for the F&B, dietary supplement, early life nutrition, medical nutrition and nutrition improvement industries.

Adopting proper safety and hygiene measures are key to limiting the spread of viral infections in communities. Proper nutrition also plays an important role, via a balanced diet and/or nutritional supplements, in keeping our immune systems healthy, and helping prevent disease.

- The author is a Dietitian, Lactation Counsellor and Diabetes Educator based in Chennai.

Originally posted here:
Add papaya, leafy greens to your plate; proper nutrition can help boost immunity and help fight Covid-19 - Economic Times

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Home » Diets that Work » Add papaya, leafy greens to your plate; proper nutrition can help boost immunity and help fight Covid-19 – Economic Times