Look in the fridge: Nutritionist called 'superfoods' for immunity during a pandemic
'16.12.2020'
Source: RIA News
British nutritionist Lily Sutter, in a comment to The Independent, listed “superfoods” that will help strengthen the body during a pandemic, writes "RIA News".
Sutter named ten categories of foods that need to be included in the diet and can be found in the store.
Whole Grain Products: black bread, brown rice, whole grain pasta, and quinoa. They will help saturate the body with carbohydrates, which will give it enough energy. At the same time, the specialist recalled that the brain consumes about 20 percent of the body's energy, and therefore this category of products is very important.
A fish. Fish is rich in omega-3 fats, according to Sutter, but must not be fried to maintain its beneficial properties. The nutritionist noted that this dish is best steamed or grilled.
Chia, flax and walnuts. These foods are plant-based sources of omega-3 fats, which are also extremely beneficial for the brain and have anti-inflammatory effects.
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Berries. At the same time, the nutritionist noted that if there are no fresh ones at hand, frozen ones will do. They are rich in flavonoids - substances that have a positive effect on human mood, and also contain vitamin C, which is important for immunity.
Yoghurts and fermented milk products. Sutter recalled that they help take care of the intestinal microflora. At the same time, sauerkraut, kimchi and kombucha also perform similar functions, however, fermented milk products are richer in calcium and protein.
Eggs. They contain vitamin D, which plays an important role in the functioning of the immune system and the musculoskeletal system. They are also one of the main sources of protein. Sutter recalled that one should eat about two eggs a day.
Multi-colored vegetables. According to the nutritionist, the diet should include as many vegetables of different colors as possible, since each color contains different chemicals and they fulfill their functions in the body.
Vegetable oils: olive, rapeseed and coconut. Sutter stated that these oils contain monounsaturated fats that are good for the heart, as well as vitamin E, which is necessary for the circulatory system and skin.
Canned tomatoes. The dietitian said that canned tomatoes are rich in lycopene, which has antioxidant properties. Moreover, there is more of it in one can of canned tomatoes than in a package of fresh ones.
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Water and water-rich vegetables: cucumbers and - in warm places - watermelons. Sutter recalled that the body needs to maintain the required fluid level.
“One of the rules to focus on is not to skip meals. It is quite easy to break it if you do not take breaks for yourself working from home, ”she concluded.
