Demystifying food safety and nutrition during self-quarantine
There is no validated vaccine for Corona-virus (COVID-19) to date, making it necessary to follow government guidelines and instructions that can help prevent the spread of the virus. Given that this is a novel virus, not much is known about its impact on pregnant women. In such testing times, we understand that many pregnant women are concerned about the impact of COVID-19 on health, both for themselves and their babies.
At this point, experts suggest that pregnant women are just as likely, to develop symptoms if infected with the new coronavirus as the general public. Good nutrition, a healthy lifestyle, and psychosocial support play a crucial role in maintaining the well-being and immunity of pregnant women. A weak immune system may increase the risk of infections, including respiratory infections such as COVID-19.
Inter-relationship between infection and its biomarkers-
During a condition of infections, foreign antigens via wound cease the opportunity to enter inside the body and spread by doubling their number using the body’s nutrients reservoir every 20 minutes. To this changed environment inside the immune system firstly, macrophages/ guard cells engulf them and destroy with the help of enzyme by trapping inside a membrane. The primary function of macrophages is to kill enemies, for example, foreign antigen, and its secondary functions are the activation of cells, signaling an onset of inflammation.
Inflammation via a messenger protein communicate with neutrophils in the blood vessels, that kills healthy cells along with foreign cells and commit suicide in five days to decrease harm to other cells. Dendrite cells in the brain also get activated and signal T-cells and B-cells consequently to target the antigens from outside the body working in a complex system.
There are no dietary supplements or known cures for COVID-19. But, frequent hand washing, safe food handling, eating a well-balanced diet, keeping yourself hydrated, and being mentally and physically healthy can come to your rescue during the pandemic situation.
Good food hygiene practices include:
- Use clean water while washing and cooking food.
- Keep food at safe temperatures either below 5 °C or above 60 °C.
- Food handlers must practice frequent handwashing for 20 seconds before and after handling raw, cooked, or ready-to-eat food, after handling waste, money, etc.
- Adopt right pre-cooking processes (washing of raw foods, peeling, etc.) and other appropriate cooking methods such as steaming, pressure cooking, sautéing, etc.
Tip-Do not overcook vegetables and fruits as this can lead to the loss of essential vitamins.
- Buy foods that are non-perishable, such as canned or frozen foods and dehydrated vegetables, and semi-perishables such as onions, potatoes, cabbage, carrots, small whole pumpkins.
Plan food preparation ahead of time
You can shop at a local grocery store but try to get fresh fruits and vegetables from a local farmer or market. During the time of self-quarantine, you can store semi-perishable and non-perishable food items for your convenience.
A typical Grocery List
Buy foods that are non-perishable, such as canned or frozen foods, dehydrated vegetables, and milk powder, and semi-perishable foods such as onions, potatoes, cabbage, carrots, whole pumpkins.
In case of scarcity of fresh fruit and vegetables, buy dry items such as rice, pulses, whole wheat flour, soya nuggets, rice flakes, peanuts, etc.
Condiments and Spices:
Curry powder, garlic powder, chili powder, cumin powder, dried oregano, turmeric, cinnamon, red pepper flakes, dried basil, lentils, salt, black pepper.
Dried Nuts:
Roasted cashews, raw almonds, walnuts, sunflower seeds, pumpkin seeds, and flaxseeds.
Pantry Items (store):
Olive oil, canola oil, apple cider vinegar, chia seeds, flakes, popcorn kernels, steel-cut oats, honey, unsweetened cocoa powder, dark chocolate chips or bar, instant coffee, and lean chicken, etc.
Vitamins and Minerals:
Vitamins and minerals provide essential micronutrients to carry certain metabolic functions in the body.
Presence of specific compounds in food provides primed defense boosting up against inflammatory response under certain threshold limits of nutrients in the modified diet by decreasing disease activity.
Cereals, millets, nuts, and oilseeds for Selenium
Selenium has the potential to increase natural killer cells and mobilize cancer-fighting cells. Good sources of selenium through food sources include cereals and millets (wheat flour, millet flour, etc.), pulses (green gram, dal, Bengal gram, dal, legumes, whole, etc.), nuts and oilseeds (almonds, walnuts, niger seeds, mustard seeds, etc.), milk and milk products (cottage cheese, yogurt), egg and organ meat (chicken, liver and goat liver).
Soybean, millet flour, eggs for Zinc
Zinc through diet is essential to maintain enzymatic activity and immunity. Food sources of zinc include gingelly seeds, poppy seeds, beans, chickpeas, lentils, tofu, fortified cereals, and nuts.
Lemon, amaranth leaves, oranges for Vitamin C
Vitamin C, like most micronutrients, enhances absorption of iron, improves and regulates immume function. It is recommended to get vitamin C from fresh fruits like citrus fruits and raw vegetables.
Fenugreek leaves, carrot, papaya for vitamin A
Vitamin A helps maintain the integrity and health of the epidermal cells and mucosal lining of our body (respiratory, gastrointestinal, and genitourinary). Include fenugreek leaves, drumstick leaves, muskmelon, tomato, carrot, papaya, and egg in your daily diet.
Almonds, coconut, Bengal gram, and eggs for vitamin E
Vitamin E acts as an antioxidant and is responsible for the production of natural killer cells and destroys cancer and germ cells. Consume safflower seeds, almonds, coconut dry, egg,catla fish, spinach, mustard leaves, Bengal gram (whole) in your daily diet.
Keep yourself hydrated
Drink at least 8–10 glasses of fluids like warm water and other warm beverages. Try to avoid chilled food/water, caffeinated beverages such as coffee, tea, soft drinks, or energy drinks.
From Nature to Nurture
Ayurveda or traditional system of medicine has been extensively used since ancient times to boost immunity. With the release of the protocol in the management of COVID-19 based on yoga and Ayurveda. People can avail benefit from the management protocol along with following a healthy regimen, including right nutrition, physical activity, and psychological support.
