HOW TO EAT DURING COVID-19?

During the pandemic, wearing a mask can help prevent the spread of the virus but masks alone do not protect against Covid-19. We should be combined with a healthy diet to ensure the body obtained good nutrition for boosting immunity to fight the virus.

6 Foods that Boost the Immune System

#1 High Quality Protein
Protein is a part of every cell in the body including white blood cells and antibodies, which are the key to fight virus. Deficiency of protein may lead to decrease in immune system thus increase the risk of infection. High-quality animal protein sources include: chicken, milk, fish and eggs; plant protein sources: beans, tofu and soy products.

The Malaysian Food Pyramid 2020 recommends for adults (per day):
Fish: 1 serving
Meat/ egg: 1 to 2 servings
Legume: 1 serving
Milk/ dairy products: 2 servings

Click here to buy: Jointwell Organic Pea Protein & Jointwell Nutrition Mixed Soy Protein

#2 A Variety of Vegetables and Fruits in Different Colors
Vegetables and fruits provide human body with various important vitamins, minerals and phytochemicals and fiber, which help strengthen the immunity. The fruits that can improve immunity include: kiwi, apple, watermelon and orange; the vegetables that can enhance immunity include: broccoli, tomato, pumpkin and sweet potato.

The Malaysian Food Pyramid 2020 recommends for adults (per day):
Vegetables: at least 3 servings
Fruit: 2 servings

Click here to buy: More Green Green Diet

#3 Omega-3 Healthy Oil
Omega-3 fatty acids are essential fats that our human body cannot synthesis by itself and must be obtained from foods. Omega-3 have important roles in the regulation of immune function. An omega-3 deficiency could result in excessive and damaging inflammation such as redness, fever and pain. Most of fish are rich in omega-3 include: salmon, saury and tuna; plant-based omega-3 include: nuts, flaxseed and seaweed.

Click here to buy: Fitwell Organic Oat Milk 

#4 Grains
Grains are packed full of fiber and nutrients, especially high in vitamin B group that help the body produce antibodies, thereby enhancing immunity. Encourage to eat brown rice, five-grain rice or whole oats instead of white rice. Whole grains are present in whole form with endosperm, germ and bran. In contrast to refined grains (such as white rice, white noodles, white bread) have been processed by removing the bran and germ to give them fine texture but the nutrients are also removed. Thus, whole grains have higher nutritional value than refined grains. Whole grains include: brown rice, oats, millet, quinoa and whole wheat bread.

The Malaysian Food Pyramid 2020 recommends for adults (per day):
Rice/cereal/whole grain/ tubers: 3 to 5 servings

Click here to buy: Fitwell 5 Grains Oaterenergy 

#5 Probiotic
A healthy gut contributes to a strong immune system. Probiotic can promote gut health by preventing the growth of harmful bacteria and restore the balance of microflora in gut. We can get probiotic from fermented foods, such as natto, kimchi and yogurt. You should also consume foods that rich in dietary fiber, also known as prebiotic such as vegetables, fruits and whole grains which feed the good intestinal bacterial to promote the growth of probiotic in the gut.

Click here to buy: Jointwell Natural Instant Yogurt 

#6 Spices
Garlic, onion, ginger, chili and leeks belong to the spicy foods. Spices have anti-bacterial and antiviral effects, which may improve immune system. They can be eaten in raw or cooked form, such as eating 2 to 3 cloves of garlic, half an onion, a few scallions or more in the cooking may help boost immunity.

References:
1. Line Hub. 預防武漢肺炎、流感，就該提升免疫力！高敏敏營養師提供 6 個飲食重點，從「吃」找回健康. Viewed on 10 May 2021, from <https://today.line.me/tw/v2/article/E0m7qR>.

2. Bernama. MOH Publishes Malaysia Dietary Guidelines, Food Pyramid 2020. Viewed on 10 May 2021, from <https://www.bernama.com/en/general/news.php?id=1933234>.