Written By: Longjam Dineshwori | Updated : July 27, 2021 12:19 PM IST
Nutrition plays a significant role in ensuring that a person has healthy joints and strong bones. One of the common reasons for joint pain is high uric acid. Refraining from consuming these items makes it possible to improve overall health and normalize the uric acid levels in the body to reduce joint-related pain.
Among many different roles that protein plays in our body, this macronutrient is necessary for normal immune function and stave off the infections. However, research revealed that majority of India's population are protein-deficient, and many remain unaware about their daily protein requirements. To spread awareness about the importance of including protein in one's diet, the consequences of its deficiency and healthy protein sources, India celebrates 'Protein Week' from 24th July to 30th July every year.
Did you know protein plays an integral part in Covid-19 recovery? Well known dietician and nutritionist Dr. Ritika Samaddar tells us more about the importance of protein-rich diet post Covid recovery.
In the wake of Covid-19 pandemic, people have realized the importance of eating healthy. Diet rich in protein and micronutrients is essential to build one's immunity. Good nutritional status is crucial for developing a strong immune system, especially when one is exposed to pandemic situations like Covid-19. Though there is no single food that offers protection from infections, eating healthy helps us to fight any disease or infection better. A healthy diet rich in proteins, healthy fats, and micronutrients helps to build immunity. Protein, the macronutrient, essential for growth and repair of cells is needed on a daily basis as part of our healthy balanced meal plan.
Even post recovery, protein plays an integral part in fast recovery. Covid-19 leads to severe muscle wasting, and hence patients recovering from the disease are prescribed to take high protein intake with good hydration for better recovery. Recently the official handle of the government of Indian twitter, mygov india, issued guidelines regarding food and lifestyle habits that will be helpful in boosting immunity of Covid patients. It mentions that the main focus for Covid patients should be to consume foods that would help rebuild muscles, immunity and energy levels. The guidelines further highlight the good sources of protein such as chicken, egg, paneer, nuts, lentils, etc. Intake of high protein food like chicken and eggs help in better and quick recovery.
During the pandemic, the intake of non-vegetarian sources of protein had initially reduced as people feared that eating chicken causes spread of Covid-19. The WHO released its fact sheet stating that it's completely safe to eat chicken and that eating hygienically prepared and well-cooked chicken is safe and doesn't cause spread of coronavirus.
Foods such as meat, poultry and eggs should always be thoroughly cooked to at least 70 C. Before cooking, raw animal products should be handled with care to avoid cross-contamination with cooked foods. Till date there has been no case report stating the direct spread of Covid-19 infection from animals to man.
The immune system requires the support of many nutrients. It is recommended to consume a variety of foods for a healthy and balanced diet, including whole grains, vegetables, fruits, nuts and animal source foods like poultry, eggs and fish.
Eggs and poultry, besides being an excellent source of protein, are also loaded with micronutrients like vitamin A, Vitamin B12, Zinc, Iron, selenium. One egg gives around 7 g of protein, whereas 100g of chicken, duck or turkey is around 20-21g.
To have adequate protein in one's diet, include a source of protein in every meal. Start your day with a healthy breakfast and include an egg daily or milk. Meals should include some protein food like lentil or poultry. Also snack on protein rich foods like nuts, sprouts or eggs. So be healthy and eat a balanced diet and add proteins to your meals daily.
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