In this time of restraint, fun is essential. More and more French people are taking advantage of this to cook. However, some dietary guidelines can help you stay in shape and increase covid-19 virus resistance. Nutritionist Jean-Paul Curtay shares his advice Tomorrow.
- Tomorrow: In these pandemic moments, what is most important in our diet?
Jean-Paul Curtay: Theenergy, is really the nerve of war. Antibodies and white blood cells are needed to help fight the virus. This means that you do not consume sugar quickly, because glucose attaches to proteins and this prevents immunity. However, it is very important to consume Complex Carbohydrates, such as legumes or whole and semi-whole grains.
In terms of fat, we need to favor Omega 3, without cooking it, for example, present it in rapeseed oil.
Finally, we must not forget that magnesium, most of which are missing, something that can be taken as a supplement.
- Are Dietary Supplements Recommended?
For the proliferation of antibodies, the zinc is the most important mineral. There are some in the plants, but they are highly absorbed. 40% of the population needs it. The elderly absorb it even less. In case of insufficiency, supplements may be recommended. Ditto for it vitamin D.
Finally, in order for white blood cells to function, they need a “burner” called glutathione. Paracetamol, however, breaks down our glutathione levels. So, if you get it, you have to get something that highlights it: NAC, we use it for cough (type “Exomuc”, etc.) and vitamin c.
- What are the anti-inflammatory foods that avoid complications in case of infection?
It is not necessary do not eat too much meat, one of the most inflammatory foods, with some exceptions (pregnant woman or person with iron deficiency).
Prefer fish. Unfortunately, the sea is contaminated with many products, mercury, arsenic, endocrine disorders, microplastics … It is therefore better eat small fish, at the bottom of the food chain, which collects less of these toxic substances, such as herring, mackerel, sardines, anchovies …
The plants it is also anti-inflammatory. In particular, spices, turmeric, garlic, onion, apple (organic), green tea, red wine (moderate) should be preferred. Like dark chocolate.
- Are you a fan of intermittent fasting, do you recommend it during this period?
Yes, that can be a great advantage. It is the night when immune defenses are most effective: all the “maintenance work” of the body is done right now. Well sleep well it is very important. However, excessive consumption at night, especially animal protein, does not promote sleep.
So I recommend to early, light and vegetarian dinner. And, even better, skip breakfast, even if we say the opposite. Fasting, which is technically more than 12 hours without food, overstimulates these maintenance tasks.
The advantage of intermittent fasting is that you can do it every day. It is therefore best to dine around 7 p.m. and then have a brunch at about 11:30 a.m. To get started, you need to go step by step.
- During this period of restraint, we have less physical activity. How to adjust our diet? What is the typical menu for a day?
Obviously, if we exercise less, we need fewer calories. But above all, you need to choose good foods.
Brunch with vegetable protein, I like the fermented tofu, for example, with quinoa, buckwheat … I also eat fruit, probably a square of dark conclusion chocolate.
In the evening, I have a light dinner at around 6.30 pm, without animal protein, for example buckwheat flakes with vegetable milk, mashed olive oil (almonds, cashews, etc.), fruit, cinnamon and organic turmeric and ginger powder.
I drink a glass of red wine, at noon not at night. And I get some powder supplements, in a mixture of beet juice, raspberry and pomegranate.
- What do you suggest for the post-crisis period?
It would be good to take advantage of this crisis to permanently change our habits. AIDS, Ebola … are diseases that already come from wild animals. Nature must therefore be further protected by leaving areas for animals to prevent this type of transmission. And limit intensive cultivation, which hosts viruses that are sensitive to humans. There are really profound changes that need to be made!
Also read: 3 tips for caring for your plate’s carbon footprint
To go further, find the full Doctor Curtay study HERE