Food is the ultimate medicine that can heal your body and mind. It’s acts both by imparting medicinal values and psychologically. If you remember those days when Mom used to make you favourite dish to make you happy or to appreciate your achievement, that mean food is the only thing that can heal and can make small event in to a celebration. When the whole world suffering for virus (eg. COVID19), then why food can’t be the best treatment for it? And when the best restaurants of the city are close then making delicious food at home will ensure the safety and can recover your mood.
Although there is no scientific report that non-vegetarian food transmit Corona virus, still cooking properly is the best precaution to stay safe. When considering Indian food habit, majorly are taking vegetarian diet. Thus I’m sharing some easy to made Indian homemade food list with their nutritive value for “Post- Viral Recovery” for those people who fight against corona and need good food for get back to daily life.
The nutrition proposed for quick recovery from any type of illness is mainly “Proteins”. The Recommended Dietary Allowance (RDA) of protein is 0.8g grams per kilogram of body weight, which is around 50-56 grams per day for and average adult person. The source can be anything either vegetarian or non-vegetarian as amino acids help in recovery in body mass loss and also boot immunity. Our body need all the essential amino acid for building cells that’s also, includes building of immune cells like T-cell, B-cell and NK (Natural Killer) cell. However, balanced diet is the only key to stay fit. A daily intake of all the essential nutrients like carbohydrate, protein, fat, vitamins and minerals is sufficient to fulfil your body requirements. A plate of rice, chapatti, daal and green leafy vegetables cooked with a pinch of essential herbs and species can be sufficient. In addition, non-vegetarian lover can add either egg or fish or meat (properly cooked) in to their daily diet. The daily consumption of curd or yogurt will add essential probiotic microorganism and also add good source of protein in your meal.
Here I’m sharing some easy to made homemade dishes with its nutraceutical facts that can make your meal healthy as well as delicious.
- Pulses/ Dal: Legumes are good source of protein and fibre. There are lots of varieties available in India like moog, masoor, arhar, rajma, urad, matar and chana. Pulses are also rich in folic acid, iron and potassium. There are several recipes available for cooking pulses. In addition, many people use specific utensil while cooking pulses that increase its nutrient. One of the famous examples is cooking “bhatt ki chuekani dal” using iron wok (Kadhai) is one of the popular dishes at Uttarkhand, mostly prepared by Kumaoni people. This preparation increases the iron content of the dal. Thus it is recommended to take a bowl of dal every day in your meal.
- North Indian Curry: It made of chickpea flour (besan) with the combination of curd, a perfect blend of health protective spices like methi (fenugreek) seed, jeera (cumin) seed and sarso (mustered) seed. In addition it contains curry leaves and onion that also having medicinal properties. Curry is the best source of protein and generally used as kitchen medicine in cold and cough. As chickpea flour contains proteins, carbohydrate, fat, fiber and essential minerals such as iron, magnesium, copper and manganese. In addition, chickpean contains beneficial antioxidant. Methi (fenugreek) seed have excellent healing properties and can give you relief from body ache.
- South Indian Sambar: Sambar with idli or dosha is one of the favourite breakfast of every south Indian and now-a-days become popular in other state of India also. The main phyto-medicinal ingredient present in sambar is curry leaves. Curry leaves contains both fat soluble and water soluble vitamins such as Vitamin A, B1, B2 and C. Curry leaves is rich in antioxidant such as flavonoids, thus help in healing of cell damage occur due to viral infection and enhance immunity. Thus the delicious Sambar is rich in nutrient and minerals like carbohydrate, protein, fiber and phosphorus, copper, zinc, magnesium respectively.
- Bengali Dhokar Dalna: In English it is called as Lentil cake, made with mixed paste of Chana dal or Bengal gram, which is a good source of protein. The mixture is made with health spices like turmeric powder, cumin powder, garam masala powder and carom (ajwain) seed. The nutrition of Bengal gram (chickpea) already mentions above in Indian curry, the speciality is easy to cook and used spices. The spices used in this dish are Ayurvedic medicine, such as ajwain possess anti-inflammatory and antibacterial properties. In addition, garam masal contains phyto-medicinal ingredient like clove, cinnamon and cardamom that contains high amount of antioxidant, thus help in quick body healing during post viral fever.
- Soyabean Chunks: Soyabeans is the richest sources of protein, which can be more than egg, meat and milk. However, one can eat 25-30gm of soyabean chunks per day for an adult. It’s always better to eat soyabean chunks then direct soyabean as raw soyabean contains phyto-estrogen which can’t be recommended for men. Anyway, soyabean chunks are rich in good cholesterol such as low density lipid and omega-3 fatty acid thus good for heart. It also contains dietary fibres and minerals such as calcium and iron. In short, it is easy to made, tasty to eat and contains lots of nutrition thus help in body recovery after viral infection.
- Masala Oatmeal: Oats is a whole grain thus contains both macro and micro nutrients and fibres. Beta glucan is unique soluble fibre present in it that gives gel-like consistency in the texture. However oats contains 80% of protein, similar to legume protein. Thus recommended by fitness trainer during body building. It is very easy to cook and one of favourite breakfast for many people including Indian and western countries. Oatmeal can be prepared either in sweet dish or in spicy dish depends on the choice of the consumers. In sweet one can add milk and fruits such as banana, mango, and strawberry. Whereas in salty preparation addition of vegetables such as potato, tomato, onion, cucumber, pointed gourd, spiny ground etc. with spices will enhance its taste. Oats is helpful in reducing the risk of obesity and control cholesterol. Including oatmeal in diet is also good for type 2 diabetic people. Thus its unique nutraceutical properties make it fit for add in menu for post viral recovery patient.
This are just few recommended food for all those recover from any type of viral fever such as flu, chicken pox, dengue, herpes and corona. There are many more option available, try to explore that also. It is always recommended to take balance diet to stay in fit and healthy life.
WEAA Miss India Talented 2020 & PhD Scholar,
National Institute of Food Technology Entrepreneurship and Management,
Sonipat- 131 028, Haryana, India.