By now, you're very familiar with the daily COVID-prevention checklist: Wash your hands, don't touch your face, wear your mask in public, and socially distance from others. Each of these precautions aligns with guidelines the Centers for Disease Control and Prevention (CDC) released early on in the COVID-19 pandemic, to help mitigate viral transmission. Of course, all of these recommendations are vital and useful, but, unfortunately, there's not enough focus on nutrition and supplementation as a preventive measure.
Why nutrition needs to be a priority, not an afterthought
The greatest single influence of whether you develop chronic disease or contract this virus is your nutritional quality. Diet is constantly, universally important at preventing major health conditions. And there is plenty of literature showing that it is the single leading predictor of mortality. So, focusing on diet amid COVID-19 is both a necessity and an opportunity.
It's no secret that individuals with underlying health conditions like heart disease, asthma, diabetes, and chronic lung disease are at a higher risk of adverse COVID outcomes. For these people, improving your diet and taking the necessary supplements is even more important.
What Foods Should I Be Eating?
Foods To Enjoy
A nutrient dense diet increases the function of your immune system and better prepares your body to resist illness of any kind.
Eat High quality protein - Protein should be consumed at every meal (grass fed beef, organic eggs, organic poultry, wild caught fish, lentils, beans, quinoa).
Eat TONS of Veggies - Most of our vitamins, minerals, and helpful nutrients come from vegetables. Fresh produce is the best option. Avoid canned veggies as they contain preservatives and high amounts of sodium.
Buy Organic Meat & Veggies - It is important to buy organic meats and vegetables to avoid exposure to antibiotics, growth hormones, and the pesticides and herbicides that are so commonly sprayed on the vegetables. Organic foods can cost slightly higher, if this is a concern for you, at the very least, make sure to buy the "dirty dozen" as organic. Apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuces, cucumber, blueberries, and potatoes should all be organic. I also include kale and green beans on my list.
Manage Your Fruit Intake - Fruit is incredibly healthy for you, but it does contain sugar. I recommend keeping your total fructose levels below 15 grams per day. Stick with lower fructose fruits like berries and citrus fruits.
Increase Healthy Fats: Healthy fats are an important part of a healthy diet. Enjoy more coconut oil, olive oil, avocados, nuts and seeds (almonds, walnuts, brazil nuts, flaxseeds, chia seeds), grass fed beef, wild caught salmon, and eggs.
Hydrate, hydrate, hydrate - As with most illnesses, it’s important to stay hydrated. Hydration is super important for good health in general!! Drink half of your body weight in ounce of water.
Where Do I Get Specific Vitamins?
Foods High in B Vitamins: B vitamins are important immune boosters. Foods high in