Nutritionists give 3 recommendations for “healthy eating” during the Covid-19 pandemic

Hsu Pei-li (徐裴莉), a nutritionist in the Nutrition Department of the Taipei City Hospital Chung Hsing Branch (臺北市立聯合醫院中興院區營養科), said that studies show that "good nutrition" can reduce the risk and incidence of COVID-19. These are her dietary recommendations:

1. Daily intake of 3 servings of vegetables and 2 servings of fruits, with whole grains

Vegetables, fruits and grains are rich in vitamins, minerals and antioxidants, including vitamins A, C, D, E, B complex, zinc, selenium, dietary fiber and phytochemicals. They are important regulators of the immune system, can promote immune cell function, and optimize the immune system.

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Nutritionists give 3 dietary recommendations. Photo/Retrieved from "BBC"

2. Supplement appropriate amount of beans, fish, eggs, and meat with 1 to 2 cups of dairy products daily

Foods containing high-quality protein, can build and repair epithelial cells and organ tissues, provide a good defense for the body, reduce the risk of getting the virus, and maintain muscle composition.

3. Daily intake of fats, seeds and nuts

Unsaturated fatty acids increase immunity. The omega-3 polyunsaturated fatty acids present in seafood, seaweed oil, deep sea fish and flaxseed can support the immune system. The omega-9 monounsaturated fatty acids in olive oil, sunflower oil, safflower seed oil and nuts have antioxidant properties, anti-microbial and anti-viral effects.

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Nutritionists give 3 dietary recommendations. Photo/Retrieved from "BBC"

It is recommended that people use fresh food as the basis of a balanced diet, adequate water intake, and reduce the intake of sugared beverages and processed food. Nutritional supplements should be taken based on the recommendations of a doctor or a nutritionist; otherwise, too many supplements will be of no benefit. In addition to maintaining a good daily diet, be aware of self-protection, like washing hands frequently, wearing masks, maintaining social distancing, and staying at home. These are the basic ways to avoid Covid-19.