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Build your immunity against Covid-19 with WHO recommended diet

Apr 19, 2021 18:24 IST | By Vishakha Somani

The coronavirus crisis has taken over the entire country once again. India now has the second-highest number of novel coronavirus cases, as the Covid-19 infection continues to spread.

Health experts have repeatedly stressed the importance of wearing masks, hand washing and social distancing. But it is just as important to maintain a healthy, immunity-boosting diet to help you protect yourself from the virus.  


The World Health Organisation recommends that you consume sufficient amounts of vitamins, minerals, fibre, antioxidants and protein in your meals. Eat as many fresh fruits and vegetables as you can and drink 3 to 5 litres of warm water every day to stay in good health.  

What other dietary changes can you make to improve your immunity?  


According to a WHO report, it may be a good idea to reduce your intake of sugary foods. Do not eat more than 6 teaspoons of sugar in a day. If you want to eat something sweet, then add fresh fruits to your diet so that you can handle your cravings in a healthy way.  


Eating too many fat-rich foods may not be a great idea. A person should consume only 30% of fat-rich items in a day. Make sure you get your fats not from potato chips but healthy sources like homemade ghee, nuts and seeds or avocados.  


Consuming more protein and fibre should be your top priority. Apart from these values, lentils and beans are also good sources of vitamins and minerals. Stock up on lentils and beans as they are easy to cook and highly nutritious.  


According to WHO, consuming too much salt can prove to be harmful. Avoid consuming more than 5 grams of salt in a day. Remember, fast food or packaged meals are heavy and can be hidden sources of too much salt. 

Apart from checking your diet and staying hydrated, keep in mind that getting enough rest and 7 to 9 hours of sleep every night can also do wonders for your health. 


Disclaimer: editorji does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained in this story are for informational purposes only. No material in this video is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have related to Covid-19.