This post was written by Simply Recipes Nutrition Editor, Katie Morford, a registered dietitian with a Master’s Degree in Clinical Nutrition from New York University.
When the intensity around the Coronavirus cranked up last week, I overheard a woman say she planned to drown her fears in wine and Ben & Jerry’s. I get it. Dulling your anxiety with alcohol and comfort food is understandable.
A better move, though, is to support your immune system to weather what’s to come. Some of the best strategies include getting plenty of sleep, managing stress (easier said than done), drinking lots of water, and heavying up on healthy foods.
Let’s be clear, diet can’t keep you from contracting COVID-19. That said, being poorly nourished diminishes your body’s ability to ward off infection, so it’s wise to aim for a wide variety of wholesome foods to provide a broad spectrum of vitamins, minerals, and phytochemicals. I polled some of my registered dietitian colleagues to help identify foods that can help support a healthy immune system. Here are the highlights:
- Fermented and fiber-rich foods to feed the gut
- A rainbow of fruits and vegetables to deliver vitamins C, A, and other key nutrients
- Sources of the mineral zinc
- Plant and animal sources of protein
- Foods that deliver vitamin E and omega-3 fatty acids
- Garlic, onions, and mushrooms
It’s with that list in mind that I handpicked 10 tasty recipes that are just what the doctor (or dietitian) ordered:
