Corona virus and Nutrition

Photo via @REUTERS APRIL 2020

CORONA VIRUS & NUTRITION

by BLESSING TF MUSHONGA (BSc. Hons Nutrition Science) and Danielle Roberts (RD)

Greetings in wellness!

A terrible virus has put arguably the whole world in hiding. The Corona virus also known as Covid 19 is a deadly global pandemic that has kept scientists on their toes trying to find a cure. I would love to play my role as a nutritionist by making sure I use my expertise to try save lives worldwide in this calamity. My main aim being making sure everyone at St John’s College stays safe and returns healthier than before when things normalise.

Who’s Who in The Article

In this newsletter, I have incorporated a colleague and a top dietitian in South Africa Danielle Roberts to give her own perspective on Covid 19 and nutrition. She is the nutritionist to Sharks rugby team and runs a private practice in Durban, South Africa. Kudos to Danielle for giving us her knowledgeable insight!

Role of Nutrition

Immunity is the Most Valuable Player (MVP) to fight this pandemic. Credible sources are saying immunocompromised individuals are the ones at a greater risk of dying if they catch the virus. The only nutrition intervention we can give is information to enhance the function of your immune system by eating the right foods. What makes your immune system stronger? According to Harvard Medical School, the immune system is bolstered by healthy-living strategies such as:

• Do not smoke.

• Eat a diet high in fruits and vegetables.

• Exercise regularly.

• Maintain a healthy weight.

• Get adequate sleep sleep.

• Take steps to avoid infection such as washing your hands and cooking meats thoroughly.

• Minimising stress.

Blessing TF Mushonga

Covid 19 & Nutrition

I tried to provide the nutrition science behind immunity and nutrition, emphasising the importance of eating well during the pandemic and beyond. I explained the myth behind garlic and the power of eating different colours of fruits and vegetables.

Danielle Roberts

Boost your immune system

Danielle gave us top-notch smoothie recipes, a list of foods to store during lock down and recommendations to improve the immune system.

Our hope

As nutrition experts….

We hope this article will give you a good stance on how to play your role nutritionally in protecting yourself, family, community, health fraternity and the world at large from the Coronavirus. By protecting yourself you are saving lives and reducing stress on the economy.

Boost your immune system! by Danielle Roberts (Registered Dietitian)

danielleroberts.co.za

Danielle Roberts (RD) UKZN DIETETICS, PG DIP HONOURS DIET Email: Danielle.diet.gmail.com

• (antioxidant rich foods) – Beetroot, spinach, almonds, carrots, blueberries.

• Protein which forms the building blocks of enzymes and the immune system – Chicken, fish, eggs, lean meats.

• Foods which promote gut health (Healthy gut = Healthy immune system) – Vegetables high in fibre e.g Broccoli, cauliflower, asparagus, cabbage.

• Yoghurts with probiotics are also good for gut health.

Immune Boosting Breakfasts:

Smoothie Option 1:

• Blend together ½ cup frozen berries

• 1 tbsp. chia seeds or mixed seeds

• Handful baby spinach

• 2 tbsp. plain yoghurt

• Water or almond milk

Smoothie Option 2:

• Blend together handful spinach

• Apple

• Kiwi

• 2 tbsp. chia seeds or walnuts

• Water or almond milk

Recommendations for hospital and people at home to boost immune system

• Foods high in vitmin C – Oranges, kiwi, berries, peppers, potato etc.

• Brightly coloured foods

Great food items to keep in your fridge during lockdown by Danielle Roberts

Protein

• Frozen meat

• Chicken

• Fish

• Tuna

• Eggs

• Lentils

• Beans

Carbohydrates

• Sweet Potato

• Potato

• Wild rice

• Rice

• Oats

• Whole wheat crackers

Vegetables/Fruit

• Butternut

• Gem squash

• Cabbage

• Broccoli

• Carrots

• Onion

• Apple

• Orange

• Frozen berries

• Any other fruit and veg you can store for a week without it going rotten

Other

• Fresh or Long life milk

• Nuts

• Seeds

• Pretzels

• Popcorn

• Cocoa (for hot chocolate for kids)

• Tea

• Coffee

• Dark chocolate

Covid 19 & Nutrition

By Blessing TF Mushonga (BSc. Honours in Nutrition Science, UZ)

Firstly, I would like to clear the air by emphasising that all information in this document is not to cure but to help in fighting the deadly virus! Practising good hygiene is a very important aspect in both nutrition and lowering your risk of Covid 19 infection. The only worrying thing is that “good hygiene” can be relative from person to person. One person’s “good hygiene” might not be safe enough to protect them from the virus. This is why the Centers for Disease Control and Prevention (CDC) presented dependable standards of good hygiene listed below that can keep the virus away:

• The virus is thought to spread mainly from person-to-person.

• Between people who are in close contact (within 6 feet).

• Through respiratory droplets produced when an infected person coughs or sneezes.

How to protect yourself:

• Clean your hands often with soap and water for at least 2o seconds. Or use a hand sanitiser containing at least 60% alcohol rubbing your hands until they feel dry.

• Avoid touching your face with unwashed hands.

• Avoid close contact with people who are sick.

• Put distance between yourself and other people.

• Clean and disinfect frequently touched surfaces daily.

• Stay at home.

Take steps to protect others by:

• Wearing a face mask

• Isolation

Avoid gaining unnecessary weight

There is a high tendency to gaining weight during the lock down because you cannot access the gym anymore or cannot freely run around like before. A sedentary lifestyle is the worst during this pandemic and also in its absence. This is the time you need to play close attention to what you are eating. Calories need to be heavily controlled, live on nutrition dense foods and exercise at home.

Eating Rainbow and the “myth” about garlic

Try to have as many colours on your plate as possible (Eat Rainbow) as they come with different phytochemicals that improve your health and immune system. I have listed fruits and vegetable colours, the phytochemical giving pigment and their health benefit.

Red

Coloured by Lycopene. (Antioxidant)

Yellow/Orange

Coloured by carotenoids mainly Beta-carotene. (Improves skin, mucus membranes, immune system and eyes)

Green

Has a range of phytochemicals including carotenoids, indoles and saponins. (Reduces risk of cancer)

Blue/Purple

Anthocyanin. (Antioxidant)

White/Brown (Garlic)

Also has a wide range of phytochemicals including Allicin. Allicin has anti- bacterial and anti-viral properties. It is the reason why there have been different kinds of information spreading around saying garlic can cure the virus. This is as far as I could go, looking into a research paper by (Nantz MP, et al, 2012): Supplementation with aged garlic extract improves both NK and yd-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention.

Results suggested that supplementation of the diet with aged garlic extract may enhance immune cell function and that this may be responsible, in part, for reduced severity of colds and flu. Meaning it does not cure the virus but may reduce severity of the flu-like symptoms it may present. My advice will be it is good to frequently add garlic to your meals to boost your immune system and reduce severity of attack. Likewise, eat other white pigmented foods like ginger, onions, cauliflower etc. You do this respecting the general rule of thumb that you have to eat rainbow to gain all health benefits in different fruits and vegetable pigments to enhance immunological function during the pandemic and beyond.

YOURS IN WELLNESS!

Blessing TF Mushonga (BSc. Hons Nutrition Sciences) ,

Nutritionist for St John’s College (Sports) ,

Email: blessingtfmushonga@ymail.com,

+263773256881