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Plant-Based Diet Effective Amid Global Pandemic? COVID Health Guide

by Team bGREEN on May 24, 2021

60% of Americans are eating more plant-based food amid COVID and Indians catching up on this trend shouldn’t be a news as the world is going topsy-turvy due to the global pandemic. A plant-based diet acts as an immunity booster coming across as a great option for all. 

 

Did you know?

FIAPO, an organization working towards the protection of all animals, urged the ‘Food Safety and Standard Authority of India’ (FSSAI) to combine plant-based diets in their campaign, ‘Eat Right India’ to improve public health and nutrition.  

The organization’s Executive Director, Varda Mehrotra, has emphasized on the ability of a plant-based diet in providing essential nutrients required to improve the body’s resistance against invading microbes or pathogens.

In addition, proper nutrition and hydration are dire for health and the immune system to lower chronic illnesses and infections in times of COVID-19 pandemic, and this is exactly what the WHO (World Health Organization) has to say.

 

The Healthy Switch!

WHO has recommended eating fresh, unprocessed foods, such as vegetables, legumes, and whole grains. In addition, the World Health Organization has also suggested limiting red meat consumption (1–2 times a week), and poultry (2–3 times per week). So,

“For the love of burgers! Make them plant-based.”

 

Plant-Based Diet Benefits Backed By Science

  • High In Dietary Fiber
  • Benefits weight, energy metabolism, and systemic inflammation
  • Rich in magnesium, folic acid, vitamins C and E
  • The goodness of iron and phytochemicals
  • Lower calorie, saturated fats, and cholesterol

A plant-based diet is a great option in general for those who struggle with bad cholesterol and it cannot be neglected that saturated fats and cholesterol are the main reasons behind lethal diseases in humans. 

One can simply prevent themselves from these by following a proper plant-based diet.

 

COVID-19 & Plant-Based Diet: What You Need To Know!

Before we dig in deep, here’s what you need to know. A plant-based diet or a vegan diet cannot prevent you from COVID-19, but it sure as hell can give your immune system a good boost. And, last we checked that’s what we need the most with the virus spreading like a forest fire. 

Plant-Based Diet,

 

  • Supports a healthy immune system further,
  • Prevents ARS-CoV-2 infection &
  • Lowers the risk of severe symptoms

A rich plant-based diet with vegetables and fruits includes micro-nutrients like zinc, vitamin A, C, and E along with selenium, polyphenols, and antioxidants that act as natural defenses against infections like SARS-CoV-2.

Did You Know? National Health Service (NHS), UK, has also emphasized the importance of proteins, vitamins, and minerals for those recovering from coronavirus.

Plant proteins from vegetables, fruits, legumes, and wholesome foods can speed up the recovery process further restoring immunity.

As this virus comes knocking on our doors in these challenging times, the least we can do is plan, most naturally by adding plant-based foods rich in protein, vitamins, minerals, and antioxidants to our healthy diet.

Here are a few essential vitamins, minerals and antioxidants to keep in check,

 

Beta-Carotene 

A powerful antioxidant known for reducing inflammation and increasing disease-fighting cells in the body. You can find this excellent immunity charger in foods like sweet potatoes, carrots, and green leafy vegetables.

 

Vitamin C & E 

Super antioxidants destroy free radicals, supporting the body's natural immune response. 

Food Sources Of Vitamin C: oranges, strawberries, broccoli, mangoes, lemons, and other fruits and veggies. 

Food Sources Of Vitamin E: nuts, seeds, spinach, and broccoli.

Citrus Fruits Are Also Rich In Vitamin C: Vitamin C, a key vitamin known for its role in giving an immunity boost. We can't stop gushing on the importance of this vitamin which is highly found in citrus-y fruits like amla, acerola cherry, lemon, and orange. 

For those of you who wish to keep your vitamin C in check, a vitamin C-rich plant-based immunity booster in supplement form can be a great resort. 


Vitamin D

Long known for its benefits in reducing risk for viral infections, including respiratory tract infections, Vitamin D has been backed with research for keeping immunity in check.

How?

By simply reducing the production of pro-inflammatory compounds in the body.

Essentially known for prevention against chronic diseases like tuberculosis, hepatitis, and cardiovascular disease it can be easily consumed through food sources and various supplements in the market.

Food Sources: fortified cereals & plant-based milk sources and supplements.

 

Zinc

A natural ‘white blood cells’ booster that defends against invaders. You can rely on immunity supplements with added zinc to strengthen your immunity. 

Food Sources: pumpkin seeds, nuts, beans, lentils, and sesame seeds.

In the wake of the pandemic, eating a low-fat, plant-based diet has proven to give your immune system a boost. It relies on white blood cells that produce antibodies to combat bacteria, viruses, and other invaders and now you know what vitamins and antioxidants can help you with that. 

In fact a diet rich in plant protein  is what we need in addition to the vitamins and minerals we are consuming. In addition, a rich plant protein diet can be taken up for a faster recovery process in case of those who are struggling with coronavirus.

One glass of green vitamins mixed up into a green immune boosting smoothie can do wonders.


For those who can't fulfill these micronutrient requirements through their plant-based diet, you can always go for supplements that are natural plant-based immunity boosters.

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