Good nutrition plays a central role in the development and maintenance of the system immune - which helps protect against diseases and infections and helps to restore quickly. Efforts to preserve and promote adequate nutrition (including breastfeeding) must therefore be integrated into COVID-19 prevention strategies to strengthen the resilience of individuals and communities. Diets Healthy and balanced are also essential to prevent the emergence of non-diseases transmissible, which are risk factors for increased morbidity and mortality rates for people infected with COVID-19.
Measures are needed to ensure that this health crisis does not lead to a crisis Nutritional. For the above reasons, protect the most vulnerable populations of malnutrition in all its forms is essential for the fight against COVID-19 or success.
NB: People with cardiovascular risk factors or underlying diseases such as diabetes, hypertension, cardiovascular diseases, diseases, respiratory, cancers under treatment, autoimmune diseases and people
who uses immunosuppressive drugs or smokers (due to deficits immune) require individual nutritional advice under medical supervision and dietetic and must stick to these recommendations with an emphasis on prevention.
What nutritional recommendations strengthen the system immune and prevent viral respiratory infections?
The main functions of the immune system are to protect people from infections and harmful microorganisms, clean damaged tissues and prevent the growth of malignant cells in the body.
The strength of the immune system's performance depends largely on factors such as
than genetics, living environment, lifestyle, nutrition and the interaction between these
Factors.
Nutrition has been studied as a factor in altering the influence on the functioning of the immune system for decades, and research in this area has become an important topic called nutritional immunology.
The immune system, like other systems in the body, needs enough nutrients to function properly.
You should know that almost all nutrients in the diet play an important role in maintaining an optimal immune response.
Therefore, their deficiency or even their high consumption can have negative consequences on the state of the system immune and increased sensitivity to various pathogens.
Adequate energy and protein intake.
Studies have shown that hyper- and low-energy diets have harmful effects on the response of the immune system.
People who follow low-calorie diets not prescribed by a specialist in nutrition and/or dietetic or not scientifically based (especially lower diets at 1500 kcal/day) for weight loss are more likely to risk viral infections in the reason for the weakening of the immune system. Therefore, it is imperative to follow the appropriate nutritional recommendations and a healthy diet under these conditions of the viral epidemic.
Consumption of protein-source foods.
Proteins are the main building blocks of cells and internal secretions (enzymes, hormones, antibodies, etc.).
- The average protein requirement of an adult is 0.8 g/kg of body weight. This value can increase up to 1.2 g/Kg in healthy elderly people.
- Animal protein sources include meat, poultry, fish, eggs and dairy products.
- Plant sources of protein include legumes, cereals and oleaginous fruits.
- In order to improve the quality of vegetable proteins, and to avoid the phenomenon of factors
limiting amino acids it is recommended to use combinations of two types of vegetable proteins: cereals and legumes, cereals and nuts or mixtures of legumes and nuts.
- It should be noted, however, that foods of animal origin, especially meats red, contain arachidonic acid, which can cause inflammation
Especially in obese people who already suffer from inflammation. Therefore, in order to stimulate the
the immune system in these conditions, it is recommended to consume more proteins of vegetable origin, egg white, as well as white meats and fish.
Drink fluids.
- Drinking enough fluids is also an effective step to prevent illness. Liquids help dilute the secretion and excretion of toxins and provide nutrients essential to cells, and play a fundamental role in the elimination of toxins and waste products from the body.
- Drinking enough drinking water is also very effective in improving its performance and physical strength (1.5 L).
It is recommended to drink enough water, herbal teas without added sugar,
sugar-free tea and soups. One of the simple indicators to determine
if the intake of fluids is sufficient, it is to have diluted urine (very color
Clear).
Practice diversity and balance in the diet.
Consumption of foods in each food group:
- The bread and cereals group with a focus on whole grains and bread Grains. Whole grains should be a priority, including rice, barley and whole wheat (whole-grain bread are those made from whole grain flour, however adding bran to a bakery is not recommended at all);
- The fruit and vegetable group with a focus on different types of fruit and different colors of vegetables;
- The meat group with emphasis on eggs, poultry, fish, and consume less red meat, especially processed meats such as deli meats;
- The group of legumes (peas, dried beans, lentils, chickpeas ...);
- The milk and dairy products group with a focus on low-fat dairy products is in bold.
- A full breakfast daily, is important to stimulate the system immune, it is recommended to include eggs, semi-skimmed milk (to preserve fat-soluble vitamins found in milk), cheese, reduced in fat and salt, adding whole-grain bread and vegetables, as well as water and beverages hot without added sugar (tea, verbena, etc...) and/or plain fruit juice without sugar added.
- Unsaturated fatty acids (avocado, fish, dried fruits, olive oil, sunflower oil, and corn oil, argan oil) should be preferred over saturated fatty acids (animal fats, butter, cream, fatty meat,...) and trans fatty acids (margarine, biscuits, pastries,...).
- For cooking, never heat oils beyond their cooking degrees specific for each type of oil. However, it is important to distinguish between "cooking oils and seasoning oils". In this regard, olive oil, by its High degree of cooking, is among the good oils suitable for cooking.
| Foods with anti-inflammatory properties |
|---|
| Chou, oignons, baies, raisins, |
| citrus fruits, tomatoes and pomegranates, |
| baked beets |
| Herbs and spices, including green and black tea, turmeric, |
| garlic, ginger, fenugreek, mint, cinnamon, nutmeg, |
| red pepper powder, lemon, saffron, black pepper, |
| coriander, parsley, dill, thyme and basil |
| Immunostimulating foods acting through antioxidant functions or |
| Antimicrobial |
| Pasteurized yogurts with |
| probiotics, apples, carrots, |
| apricots and spinach |
| Garlic consumption from 2 to 5 cloves per day is |
| Sufficient, because if taken in large quantities or at |
| High doses as a supplement, it can cause |
| gastrointestinal upset or reactions |
| Allergic. |
| Food sources of fermented fibre, including beans and legumes, |
| pickles, olives, etc., provide the body with prebiotics and probiotics that |
| boost immunity via the microbiota. |
What are the highly recommended nutrients to stimulate the immune system?
These nutrients may include:
- Omega-3 and omega-6 polyunsaturated fatty acids (PUFAs) in an omega-6/ omega-3 less than 5;
- Minerals such as iron, zinc, selenium, magnesium;
- Vitamins such as vitamin D, vitamin E, vitamin A, vitamin C, riboflavin, vitamin B6, folic acid, and vitamin B12;
- Certain amino acids and functional foods, including food compounds containing prebiotics and probiotics, fermented fiber and flavonoids.
Nutrition during the Covid 19 pandemic
| Vitamins C |
|---|
| Kiwi, citrus, orange and |
| lemon, cloves, broccoli |
| and tomatoes. |
| Folic acid |
| Cabbage and spinach, the |
| broccoli, cauliflower, peas |
| chicks, green beans, |
| red beans and peas, |
| potatoes, most |
| vegetables, most |
| fruits, herbs, brown rice, |
| whole pasta, |
| oatmeal, bran, le |
| cheese, yogurt, milk, |
| eggs and beef. |
| Fer |
| -Red to low meat |
| fat content, |
| fish and eggs ; |
| -Legumes; |
| -With sources |
| vitamin C foods |
| tsuch as orange juice and |
| lemon for a better |
| iron absorption are |
| also recommended. |
| Zinc |
| Lean meats, poultry, milk |
| and dairy products, eggs and |
| nut. |
| Selenium |
| Nuts, poultry, eggs, |
| low-fat meat and |
| low-fat meat products. |
| Magnesium |
| Green leafy vegetables and |
| of whole grains. |
| Vitamin E |
| Wheat germ oil , |
| peanuts, oil and |
| sunflower seeds and |
| Hazelnuts ; |
| Vegetable oils contain |
| from vitamins E. |
| vitamins A |
| Liver, fish, |
| fish and eggs, carrots, |
| squash, red peppers, |
| spinach, broccoli and |
| tomates. |
| Vitamins B12 |
| Meat, eggs, milk |
| and dairy products and |
| low-fat fish . |
| Vitamins D |
| Sardine, Tuna, Milk, Eggs, |
| sun exposure, |
| preferably between 10am and 12pm |
| exposing the forearms |
| and the face during |
| a duration of 20 to 30 min |
| daily . |
| Omega-6 fatty acids |
| Sunflower oil ; |
| Corn oil ; |
| Soybean oil ; |
| Pistachio ; |
| Noix. |
| Omega-3 fatty acids |
| Nuts, flaxseed, fish. |
Nutrition during the Covid 19 pandemic
What foods weaken the immune system and must be limited in the diet?
- Avoid consuming fast foods and processed meats as they contain high levels of saturated fatty acids, undesirable for health and functioning the immune system; in addition, they are usually high in salt.
- Avoid foods that contain an excessive amount of sugar, from beverages to added sugar, as well as products such as chips, refined cereals because they're low nutritional value and their high levels of saturated and trans-fatty acids, also alter the functioning of the immune system.
- Avoid consuming ready-to-go dishes, as they are usually prepared without
compliance with standard conditions for food preparations and contain
often high levels of salt and saturated fatty acids and trans-fatty acids, which can drastically weaken the immune system.
What other practices and behaviours are important for strengthening the immune system?
- Respect hygiene measures in the first place, according to the recommendations of the Ministry Health;- Avoid stress, anger and anxiety;
- Sleep: having a restful sleep (8 hours on average) including the number of hours varies by age;
- Practice daily physical activity: 30 min/day for adults and between 60-90 min/day for children;
- Avoid self-medication and anarchic and scientifically unfounded consumption, such as the use of plants.
Should you take vitamin and mineral supplements or Other?
Within the framework of the National Nutrition Programme, women and children under the age of 5 Years benefit free of charge at the level of all health structures from supplementation micronutrient drugs for preventive and curative purposes according to the Calendar National Supplementation.For the elderly, it is advisable to increase the intake of Vitamin E (134 mg - 800 mg/d), Zinc (30 mg - 220 mg/d), Vitamin C (200 mg - 2 g/d) and especially in people with low vitamin D concentrations
serum, supplement with Vitamin D (10 μg - 100 μg/d). These nutrients have shown their effectiveness in improving immunity by strengthening B and T cells in the elderly.
For other categories of the population, studies have shown that only those who are deficient in nutrients and have a medical prescription may take supplements.
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