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Eating well is fundamental to good health and well-being. Healthy eating helps us to maintain a healthy weight and reduces our risk of type 2 diabetes, high blood pressure, high cholesterol and the risk of developing cardiovascular disease and some cancers. Unsplash

Easy, affordable and healthy eating can help people from falling prey to Covid-19, say nutritionists.

The food consumed impacts the human body’s ability to fight diseases and recover from infections and eating a healthy, nutritious, and balanced diet is important amid global pandemic, they said on the occasion of national nutrition week, being celebrated from September 1 to 7.

Though no food will cure Covid-19 infections, a healthy diet along with good physical activity will help build a stronger immune system to tackle the adverse impact of the deadly coronavirus, they said.

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As the nutrition week is being celebrated amidst the pandemic, doctors say it is important to know that good nutrition helps reduce the risks of ailments like diabetes, hypertension, obesity, heart diseases, which are common reasons for falling prey to coronavirus. Many types of cancers too can be prevented by consuming healthy and nutritious food.

Healthy eating means eating a variety of food that gives you the nutrients you need to maintain your health, feel good, and have energy. Unsplash

According to common understanding, a healthy diet for a newborn baby means exclusive breastfeeding in the first six months, with the introduction of nutritious and safe foods to complement breast milk from 6 months to 2 years and beyond. For young children, a healthy and balanced diet is essential for growth and development while for aged, it can help to ensure healthier and more active life.

“Food makes a world of difference to our system which is linked to the solar clock. Eating at regular hours means the energy levels remain steady and do not sway from highs to lows. This will help body rhythm settle down and it will balance out the hormones to keep the body energized. Any food that is closest to its natural form, least processed and seasonal is the best for health,” said Srilatha, Chief Clinical Nutritionist, Medicover Hospitals.

“Nutrient-rich food adds health while processed and refined foods add empty calories leaving you without energy and feeling low and can lead to many diseases. Fermented foods add good bacteria that keep the gut healthy and the absorption of nutrients efficient,” she said.

In the short term, poor nutrition can contribute to stress, tiredness and our capacity to work, and over time, it can contribute to the risk of developing some illnesses and other health problems such as: being overweight or obese. tooth decay. high blood pressure. Unsplash

One must include adequate amounts of whole grains, pulses, seasonal vegetables, green leafy vegetables, whole fruits, milk and milk products, and to add moderate amounts of non-veg foods focusing on fish and skinless chicken. Whole grains and pulses provide macro nutrients like carbohydrate and proteins. Fruits and vegetables are excellent sources of vitamins, minerals, fibre and antioxidants.

Adding nuts to daily food is a great habit, and it helps strengthen immunity. Nuts and oil seeds add healthy fats, dietary fibre, protein and most importantly, antioxidants, which are known to clean up the free radicals from the system. It is most important to take adequate fluids like water, lemon water, coconut water, buttermilk, homemade soups, pudina pani, zeera pani, and any other non-sugary liquids to stay hydrated. Even a mild dehydration leaves the human body exhausted.

Also Read: Benefits Of Coconut On World Coconut Day 2020

“Like any army fighting an enemy, the immune system needs good, regular nourishment. It is observed that people who do not eat healthy and do not care for immunity are more vulnerable to infectious diseases like Covid-19. Eat right to stay tight, must be the philosophy when it comes to consuming sufficient vitamins, minerals, and other nutrients,” said Zeenat Fatima, Nutritionist, Continental Hospitals.

Good nutrition and exercise is crucial for health, particularly in times when the immune system might need to fight back. Limited access to fresh foods may compromise opportunities to continue eating a healthy and varied diet. It can also potentially lead to an increased consumption of highly processed foods, which tend to be high in unhealthy trans fats, cholesterol, sugars, and salt. Nonetheless, even with few and limited ingredients, one can continue eating a diet that supports good health. (IANS)


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Indian wrestler Ravi Kumar (57kg) and Deepak Punia (86kg) enjoyed fruitful outings at the Tokyo Olympic Games as they secured semifinal berths in their respective weight categories at the Makuhari Messe on Wednesday.

On the opening day of the wrestling competition, Ravi Kumar defeated Bulgaria's Georgi Vangelov 14-4 on technical superiority to reach the last-four in the men's 57kg category, while compatriot Deepak Punia overcame China's Zushen Lin 6-3 on points to advance to the semifinals.

Ravi Kumar will take on Nurislam Sanayev of Kazakhstan in the last-four, while Punia will be up against David Morris Taylor of the USA.

Earlier, Ravi Kumar had won his opening-round bout by technical superiority against Colombia's Oscar Tigreros to secure a quarterfinal spot. Competing in the Round-of-16 bout against the Colombian wrestler, the 23-year-old Ravi Kumar, who is making his Olympic debut, showed no nerves as he dominated the bout to win by technical superiority (13-2).

Ravi Kumar landed attack after attack and went 13-2 up, winning the bout by technical superiority with minutes to spare. In wrestling, building up a 10-point lead over the opponent results in a victory by technical superiority.

India's 86kg freestyle wrestler Deepak Punia showed no signs of the niggle that had forced him to pull out of the Poland Open Ranking Series in Warsaw in June, as he defeated Nigeria's Ekerekeme Agiomor on technical superiority to secure a quarterfinal berth.

He got his Olympic campaign to a fine start as he was in control from the start of the bout and hardly ever allowed his Nigerian opponent any room to maneuver his moves, finally winning with a 12-1 on technical superiority.

Punia, who had also suffered an elbow injury just before the Games, was slow at the start but came into his own as the bout progressed, inflicting takedowns at regular intervals to earn points.

The Indian wrestler eased into a 4-1 lead at the break and extended his lead comfortably in the second period.

Punia, the silver medallist from the 2019 world wrestling championships, then set up a clash with China's Lin Zushen in the quarterfinals and defeated him 6-3.