All of us are anxious and stressed about the Coronavirus, COVID-19. People have been donning face masks – even when showing no symptoms – and we are all washing our hands regularly and using sanitizers like never before! But, is that – as well as social isolation – all we can do to protect ourselves? We turn to our health and nutrition guru, top Lebanese food consultant and medical and weight loss dietician Mira Khattar for the inside track on how best to take care!

One thing to be aware of is that surviving COVID-19 is all about our immune system, and how resistant we are to diseases. Why? Because our immune system is responsible for fighting it! Right now though, there are a number of things you can do to help strengthen your immune system and help protect yourself.


Research shows that improving nutrition helps support optimal immune function. Micronutrients essential to fight infection include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc.


But what does that mean, and where can you find what you need?


Vitamin A: found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes


Vitamins B (B6, B9, B12): found in animal products including eggs, chicken, red meat and dairy, and also in fortified soy milk


Vitamin C: oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum


Vitamin E: raw nuts, avocado, olive oil, almonds, walnuts


Vitamin D: eggs, fish, chicken, shrimps and direct exposure to sun for at least fifteen minutes


Iron, zinc, selenium: red meat, fish, sardines, shrimps, tuna, beans, dried fruits, raw nuts (specially Brazil nuts), bran cereals and mushrooms


So, today’s takeaway is that a clean, balanced diet is recommended now more than ever! Stay away from processed foods and artificial products – these will weaken your immune system and fill your body with toxins!


Eat well, stay home, sanitize… and stay safe!

Follow Mira on Instagram at @eatlikemira and remember to keep up to date with her latest advice and trends here at