(MENAFN- The Peninsula) Joelyn Baluyut |
The Peninsula
The COVID-19 pandemic has upended daily life and among the top priority people look into is their overall health. A dietitian advised the public to improve their immune system through three crucial nutrients.
Dietitian Raghad Ahmad Alkhatib said the topmost nutrient we need is fluids including water.“This is crucial to our body to make it hydrated; secondly is macronutrients which are protein, carbohydrates and fats; and third which has the most impact during the pandemic is micronutrients which are vitamins and minerals,” she explained.
Alkhatib advised that we should be increasing the intake of vitamin c and iron as it boosts the immune system and increases blood antioxidant.
Meanwhile, on food safety, she said that it is critical in ensuring the quality and safety of food to guarantee it is safe and suitable to eat.“In our home, we should stick to cleaning the vegetables in vinegar and water to take off the small sands that contains bacteria that can affect us. And on meats (chicken, fish, among others), we should put it in the freezer and defrost when about to cook, and put on salt, vinegar and water which is one way to effectively clean it,” she said.
Good Manufacturing Practices and Hazard Analysis and Critical Control Points known as“GMP and HACCP System” should likewise be observed which are being practiced in restaurants and manufacturing plants. This means the cutting board used for vegetables should be different from the one when cutting the meat, this is to avoid bacteria transfer.
Studies show that people with chronic diseases are more susceptible with COVID-19, Alkhatib said that among the reasons they are suffering from this is because of two major consumption of sugar and fat which lowers the immune heasystem.
“If you consume bad sugar, it would lower your immune system and might increase your chances of having a chronic disease. They should try their best to alternate the bad choices with good one. If you want sugar, use a plant-based; switch to using Himalayan salt which has 1,680 mg of sodium compared to the commercial salt which has a lot of preservatives and is at 2,360 mg,” she explained.
The Dietitian also explained the differences between good and bad sugar.“The sugar in the white rice and brown bread has the same benefits because it's carbohydrates and not sugar, but the white one is considered as bad sugar or bad source of carbohydrates because it doesn't contain fibers as much as brown rice and bread. The fiber will catch the sugar and prevent of having sugar in our body,” she said.
Moreover, Alkhatib also advised to avoid fried foods. Instead, rely on grilling, and add more servings of vegetables than fruits.“Grilling food has less calories and fats and put more vegetables rather than fruits because some people think that fruits are okay to consume in large quantities, but in fact it has a lot of sugar. Two to three servings is enough, like an apple and one big banana which is equivalent to almost three servings.”
Among the fruits which has less sugar include berries (strawberry, blueberry) and some dates.
“COVID-19 is still here and with all of these sudden changes in our lives, it is best to accompany proper nutrition with physical activities. Workout is likewise crucial during the pandemic,” she said.
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