What foods are good for long Covid?
Including these six superfoods in your diet can support energy production, inflammation control and regulation of the immune system:
- Eggs are rich in a range of micronutrients that include vitamins D and A which support immune regulation, a selection of B vitamins for energy production, choline for brain health and selenium for thyroid health.
- Eggs are also a good source of protein, supporting the cells and processes of the immune system while also protecting against muscle loss.
- For a quick and easy breakfast, drizzle a teaspoon of olive oil into a saucepan, snip a slice of ham into pieces and throw it in a pan with two or three eggs. Stir until the egg is cooked.
- Salmon is rich in anti-inflammatory Omega-3 fatty acids, as well as vitamin D, helping to regulate the immune system and support the health of our body’s cells.
- Salmon is also a good source of protein, the macronutrient that is essential to the body’s maintenance and repair processes, as well as to maintenance of muscle mass and the immune system.
- Aim for one meal a week to include a piece of salmon.
- Choose wild salmon over farmed if possible.
- Tinned salmon is nutritious too!
- Hempseed oil contains the anti-inflammatory oil, GLA (gamma linolenic acid), supporting the health of our cell membranes and potentially enhancing energy production.
- Keep hempseed oil in the fridge for freshness and use it cold – its delicate fatty acids are easily damaged by heat.
- With a mild, fresh flavour similar to sunflower seeds, hempseed oil adds a subtle nutty taste to salads and smoothies.
- This often-forgotten, old-fashioned food is packed full of nutrients that support immune function, energy production and the health of the nervous system, including vitamin A, a range of B vitamins, vitamin C and easily-absorbed forms of iron and zinc.
- Liver also contains the complete range of essential proteins – the amino acid building blocks we obtain from diet – to keep up muscle mass and support immunity and healing.
- Include liver in your diet once a week.
- Pan-fried liver makes a good meal with onions and other vegetables for those who like the taste.
- Milder-flavoured chicken livers can be whipped up into paté or hidden in minced beef dishes.
- Pumpkin seeds are a good source of magnesium and vitamin E to support the body’s immune, antioxidant and energy production processes.
- Pumpkin seeds also contain a wide range of other minerals, including zinc, calcium, potassium and phosphorus, which might compensate for reduced quantities of minerals in processed foods and foods grown in mineral-depleted soils.
- Sprinkle chopped pumpkin seeds on top of yoghurt, porridge or soups.
- Alternatively, eat pumpkin seeds as a snack – they can be mixed with sunflower seeds for variety or tossed in vanilla powder to make a low-sugar sweetened snack.
- Rich in health-boosting anti-inflammatory plant compounds – flavonoids – berries can be considered an important part of a diet designed to counter inflammation.
- Berries are also a dietary source of the important antioxidant, quercetin, that plays a significant role in protecting our cells from damage.
- Low in sugar but high in flavour, berries can also help you to avoid sugary desserts.
- Look for dark-coloured berries such as blueberries or haskap berries for extra polyphenol content and serve them with yoghurt or in a smoothie.
- Powdered berry mixes can be a convenient way to keep berry goodness in your cupboard for adding to smoothies or yoghurt.
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