Fish and Omega 3 protect from depression in quarantine. While the number of new cases in our country is increasing day by day, the correct nutrition of Covid-19 patients in quarantine and the quality of the foods they consume are of great importance. Saying that sleep disorders can be seen with stress during the quarantine process, experts recommend consuming foods such as rooted vegetables, dark green leafy vegetables, almonds, bananas, cherries and oats to prevent this problem. Fish and Omega 3 are among the recommendations that experts share against depression in quarantine.
Üsküdar University NPİSTANBUL Brain Hospital Nutrition and Diet Specialist Özden Örkçü made evaluations about the diet of patients who tested positive for Covid-19 and lived in quarantine.
Watch out for sleep disturbance in quarantine!
Pointing out that sleep disorders can be seen together with stress in quarantine, Nutrition and Diet Expert Özden Örkçü said, “It is important to consume foods that encourage the synthesis of serotonin and melatonin at dinner time. Root vegetables, dark green leafy vegetables, fruits; “A wide variety of foods contain melatonin and serotonin, including foods like almonds, bananas, cherries and oats.
Which supplements are important in quarantine?
Özden Örkçü talked about the foods that will benefit from taking them during the quarantine period as follows:
Vitamin D: Vitamin D, which increases the synthesis of regulatory T cells, which has an important effect on the immune system, is the same zamnow have a protective effect against respiratory infections.
Vitamin C: Supporting immune function and known to play a necessary protective role in the development and repair of tissues, vitamin C also limits the transformation of upper respiratory tract infections into lower respiratory tract infections.
Vitamin A: Vitamin A is known as an anti-inflammation vitamin due to its anti-inflammatory effect.
Echinacea: It has also been shown in clinical studies to significantly reduce recurrent respiratory tract infections. Echinacea has an effect that reduces complications such as pneumonia, tonsillitis and otitis media following respiratory tract infections. There are also scientific studies showing that echinacea has anti-viral effects against enveloped viruses such as influenza viruses, herpes simplex viruses and corona viruses. Clinical studies have shown that echinacea extracts are dose-dependent protective against previous SARS-CoV and MERS-CoV viruses. Inhaling echinacea extract in high doses may also provide effective protection.
Zinc: While zinc deficiency increases the risk of pneumonia, high zinc level decreases the risk. Against pneumonia caused by Covid-19 in the lungs, it has been observed that zinc is a potential protective micro-component, and the 75mg / day dose shortens the duration of pneumonia. Fava beans are rich in zinc content. It was determined that the lectin protein found in green lentils and similar legumes, which is an important source of zinc, can also inhibit the SARS-CoV virus. The foods richest in zinc content are poultry, red meat, nuts, pumpkin seeds, sesame seeds, beans and lentils.
Probiotics: In terms of positively affecting the immune system, the use of probiotics gains importance during the pandemic period.
Adequate nutrition is important
Reminding that there is no vaccine, medicine, food or nutritional supplement to stop the disease for now, Özden Örkçü said, “During the pandemic, social isolation, complying with hygiene rules, adequate and balanced nutrition are of great importance. The need for energy, protein and micronutrients increases in people diagnosed with the disease and hospitalized due to high fever or respiratory distress. "The evaluation of the nutritional status of the patients together with the hospitalization and feeding according to their needs positively affect the course of the disease."
Serotonin-containing foods should be consumed
Stating that sleep and appetite control are among the duties of serotonin, Örkçü said, “Serotonin is found in foods such as turkey meat, fish, milk and its products, walnuts, eggs, bananas, pineapples, plums, hazelnuts, dried fruits, spinach, chickpeas, oysters and squid. Increased serotonin level is associated with good mood. We can say that individuals with low fish consumption and Omega-3 fatty acid intake also have a higher risk of depression, so fish and Omega-3 consumption is important. - Hibya News Agency
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