CAN GOOD NUTRITION DECREASE THE RISK OF COVID-19?
– By Tanisha Spencer, RD, CDN
Black Americans have higher incidences of obesity, diabetes, high blood pressure and asthma causing our community to be more susceptible to COVID-19. The past several weeks have been an adjustment for everyone, as we practice social distancing and spend more time at home, take this time to develop some new eating habits to enhance your overall health.
Does what we eat play a role in decreasing the risk of infections? The answer is YES. A healthy diet can boost the immune system, reduce inflammation and decrease the risk of obesity which leads to diabetes and high blood pressure. Boosting the immune system begins with increasing our intake of nutrient dense foods, that are high in vitamins and antioxidants that nourish the body.
Take a look at the following tips for good nutrition to start on the road to a healthier you:
• Increasing our intake of more whole plant based foods, such as vegetables, whole grains, fruit, nuts, seeds and legumes. Plant based foods are rich in vitamins, minerals and antioxidants. Antioxidants are molecules that protects the body from free radicals that cause damage to cells. Therefore antioxidants can help decrease inflammation, chronic inflammation suppresses the immune system and has been linked to Rheumatoid arthritis, Lupus, and heart disease. Increasing your intake of plant based foods will provide you with the three major antioxidants.
Vitamin C, Vitamin E and Beta-Carotene. Vitamin C or ascorbic acid is found naturally in many foods. It is sometimes added to food as a preservatives. It helps to prevent tissue damage, which may be important in preventing disease, such as certain cancers and heart disease. The Recommended Dietary allowance for adults, 90 mg for men and 75mg for women. Fruits and vegetables are the best source of Vitamin C. Oranges, grapefruit, kiwi, strawberries, cantaloupe, red and green peppers, broccoli, brussels sprouts and cabbage are all excellent sources to meet your dietary needs. Vitamin E is an antioxidant that is found naturally in some foods, added to others and as a supplement. Vitamin E may reduce the risk of heart disease. The Recommended Dietary Allowance for adults, 15 mg a day. Vitamin E is found in wheat germ, sunflower seeds, almonds, peanuts, spinach, broccoli and avocado.
Beta-caroteneis an antioxidant that is converts to Vitamin A in the body. Vitamin A need for good eye health. Beta-Carotene is believed to help decrease the risk certain cancers and macular degeneration disease. Excellent sources of Beta-Carotene, asparagus, broccoli, beets, carrots, green peppers, kale, turnip and collard greens, peaches, spinach, sweet potato, tomatoes and watermelon. There currently is not a Recommended Dietary Allowance for Beta-Carotene. Eating at least 5 or more servings of fruit and vegetables a day will ensure that you have enough to reap the benefits.
• One mineral that is not an antioxidants but plays a role in immune function is Zinc. Zinc helps with wound healing and supports normal growth and development. The Recommended Dietary Allowance for adults, 11 mg for men and 8 mg for women. Oysters has the highest amount of Zinc, other foods include beef, pork, crab, lobster, seeds, nuts and breakfast cereals are fortified with Zinc.
• Limiting our intake of refined carbohydrates and added sugar decreases the risk of obesity, Type II DM and high blood pressure. Refined carbohydrates have been stripped of almost all of its fiber and nutrients, white bread, white rice, pasta, potatoes, and baked goods provide empty calories. Carbohydrates are needed in the diet as an energy source. When adding carbs choose from whole grain sources, such as oatmeal, 100% whole grain or wheat bread, brown rice, whole grain pasta, and beans. Whole grains will provide a source of fiber, which aids in digestion, lower cholesterol and blood sugar. Soda, juices, lemonade, flavored coffee drinks and sweet tea are the biggest sources of added sugar, they have extra calories with very little nutritional benefit. Increased intake of refined carbs and added sugar increases the risk of heart disease and weight gain which increases the risk of diabetes.
