Here’s why a protein-rich diet is important post COVID recovery – Times of India

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The past few months have been tough for all of us. While many of us got infected with the novel coronavirus, we also lost some near and dear ones to this deadly infection.

A lot of care is needed to recover from coronavirus infection, but one has to be super careful even post-recovery.

Your body has been fighting day and night to eliminate coronavirus, you need to replenish it with all the lost nutrients, vitamins, minerals and more to avoid any future health issues.

Talking about the post-recovery diet, the one nutrient that you must include in your diet is protein. A high protein diet along with enough liquids and green vegetables is key to a healthy recovery post-COVID.

L Glutamine is being given to patients to supplement protein levels in the body. Post-discharge, nutritionists are recommending patients to have a protein-rich diet which includes eggs, low-fat meat and cereals to build immunity.

Protein deficiency


Protein deficiency is linked to an I mpaired immunity, which is directly linked to COVID-19 risk. Also, it’s not just important to eat protein but also keep the quality and quantity in mind. A protein of high biological value (eggs, lean meat, fish and dairy) contains all the essential amino acids and may exert an anti-inflammatory effect.

Amino acids found in protein like arginine and glutamine are important to stimulate the immune system. But how to know if you are having protein or are deficient of it? Here’s some help.

Here are a few signs that your body is deficient in protein

Difficulty in losing or gaining weight


If you have been working out regularly, eating healthy and still not seeing visible results, you might be deficient in protein. Not consuming enough protein hinders the muscle repair process, which eventually leads to the loss of those hard-earned muscles instead of burning fat.

Mood swings


Irritability, brain fog and unstable mood are linked with low protein intake. Protein helps in synthesising a variety of hormones and neurotransmitters responsible for our mood.

Weird and random cravings


When you do not provide your body with enough protein, it can lead to a drop in blood sugar levels, which triggers cravings. Consume protein-rich foods to make sure that your blood sugar levels are stable.

Skin, hair and nail issues


Your skin, nails and hair are primarily made of proteins and thus a deficiency in protein will affect them too. Severe protein deficiency can cause redness, flaky skin and depigmentation. It can lead to hair thinning, fading, hair loss and brittle nails.

How much of protein should you consume?


A safe thumb rule is to consume 1-1.5 grams of proteins per kg of bodyweight. If your weight is around 50 kgs, your ideal protein intake should be between 50-65 grams per day. Try to consume protein from natural sources: meat, eggs, fish, dairy, legumes and soy. If you cannot meet your protein intake through this, invest in protein supplements like whey protein or vegan protein powder.



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