During the COVID-19 pandemic, people should maintain good health by eating a balanced diet (5 food groups), getting enough rest (6-8 hours a day), exercising regularly, and avoiding unnecessary contact with pathogens by staying away from crowded places (if unavoidable, wear a face mask before leaving crowded areas). The Department of Thai Traditional and Alternative Medicine recommends the following fruits, vegetables, and herbs to help maintain public health and boost immunity:
Dr. Marut Jirasetthasiri, Director-General of the Department of Thai Traditional and Alternative Medicine, stated that the global COVID-19 pandemic may cause anxiety and stress. However, preparing oneself by
building strong health through consuming foods rich in immune-boosting substances and with the potential to prevent viral infection will provide a protective shield, reducing the chance of infection or, if infected, potentially reducing the risk of severe symptoms. Therefore, the Department of Thai Traditional and Alternative Medicine recommends three groups of fruits, vegetables, and herbs: 1) Immune-boosting group; 2) Group high in Vitamin C and antioxidants; and 3) Group containing important substances with the potential to prevent viral infection. According to a study on modeling the three-dimensional structural binding of key herbal compounds to viral receptors (COVID-19) in the respiratory tract and to proteins necessary for viral replication using computer software: molecular docking, the following results were obtained:
- Fruits, vegetables, and herbal medicines that help boost the body’s immunity include Houttuynia cordata, Ringworm, garlic, various mushrooms such as shiitake, oyster mushroom, enoki mushroom, and Ganoderma lucidum, and Triphala (Terminalia chebula, Terminalia bellirica, and Phyllanthus emblica), consumed as a decoction.
- Fruits and vegetables high in vitamin C, such as cassia flowers, young star gooseberry leaves, bai liang (a type of leafy green), young neem leaves, bitter melon, gac fruit, gymna sylvestre, kale, moringa, watercress, and Indian gooseberry, or those containing anthocyanins, a type of flavonoid with strong antioxidant properties, such as mulberries and various colorful fruits and vegetables, also help support the function of immune system cells.
- Thai fruits, vegetables, and herbal medicines with the potential to prevent viruses from entering cells and reduce the chance of infection include: fruits and vegetables high in quercetin (quorcoin), such as Houttuynia cordata, shallots, onions, Moringa oleifera, mulberry leaves, and apples; fruits and vegetables high in hesporiain and rutin, such as the peel and inner membrane of citrus fruits (e.g., oranges, limes, kaffir limes, tangerines); and basil, which contains onentin, a key compound with the potential to prevent viral entry into cells.
For recommended Thai dishes, try Miang Kham, which includes sliced lime with the peel and shallots. Additionally, curries, salads, Tom Yum soup, and various types of Tom Khosang soup containing onions, shallots, various mushrooms, and lime provide curcumin, beta-glucan, and vitamin C. For drinks or herbal teas, Triphala juice is recommended, as it helps boost immunity. Furthermore, you can incorporate the recommended fruits and vegetables into other dishes or drinks, or simply increase your consumption of these fruits, vegetables, and herbs during this period.
