The ongoing COVID-19 lockdown enforces rules such as social distancing and home quarantine to stave off the virus outbreak. Some employees who have flexible work arrangements in the information technology industry, statistics, accounting, etc were able to secure work from home. If you’re one of such, it will help to eat foods that can nourish your body and health to finish your task with quality and punctuality. Without healthy food, you’ll end up overweight, constipated and possibly develop complications from junk foods. 

These foods can nourish your brain and improve your immune system. Further, these foods are high in fiber and less in sugar.

Avocado

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It’s often listed among health blogs as brain food. Avocados burst with nutrition - minerals and vitamins. Its buttery and creamy texture makes it a good condiment, ingredient and supplement. Avocados contain the folate, potassium and vitamins B6, C, E. Here are some of its benefits:

• Brain booster - Avocados, which include the Hass cultivar, are rich in oleic acid (a type of omega-9 fatty acid) and polyunsaturated fatty acids or PUFA. Once oleic acid reaches the small intestine it becomes Oleoylethanolamide (OEA) which is linked to improved memory. A 2009 study from the Proceedings of the National Academy of Sciences of the USA found out that OEA improves memory.

• Fiber loaded - Avocados are laden with fibre that can lower your weight, risks of heart disease and blood sugar. (1, 2, 3)

• Absorb antioxidants - The Journal of Nutrition discovered in 2005 study that eating avocado increases the body’s absorption of antioxidants such as beta-carotene and lycopene.

• May promote weight loss - A study published in NCBI study reports about this benefit.

Peanuts

Peanuts are abundant and cheap. For 10 to 20 pesos, you can eat a handful of fried or boiled peanuts. According to botanists, peanuts aren’t nuts but are a type of legumes similar to string beans. Peanuts contain B-vitamins, Magnesium, potassium, and phosphorus. Although it’s high in calories, peanuts are low in carbohydrates. These quasi-nuts are also loaded with healthy fats such as the monounsaturated and polyunsaturated fats that can help lower blood cholesterol, and risks of stroke and heart disease.

A word of caution: For those who have nut allergies, you may try alternatives such as beans and seeds.

Canned sardines

Sardines are also called the poor man’s food due to its low price. Some don’t know that sardines are nutrient-dense. The lowest-priced sardines is priced at 14.40 Php and the highest-priced is the Spanish style sardines in bottles priced at above 50.00 Php. Numerous sites and videos discuss the benefits of eating sardines as a condiment and main course. While it may not be the best tasting dish, it’s certainly an affordable and healthy meal for Filipinos.

• Contains minerals - niacin, iron, potassium, magnesium, phosphorus and zinc.

• Protein-rich - proteins provide essential and non-essential amino acids.

• Omega-3 fatty acids - Fatty acids are anti-inflammatory that can reduce the risk of high blood pressure and blood clotting.

• Lower risk of mercury exposure - Sardines are in the low part of the food chain so they are unlikely to eat mercury-contaminated food.

Source: FDC

During the time of this crisis, you can count on sardines as cheap and versatile food for your recipes such as stews with vegetables and other ingredients (Pechay or Chinese cabbage, moringa, cabbage, egg).
 

Canned tuna 

Canned tuna is also inexpensive. Prices range from 18 to 40 php depending on the brand and serving size. Canned tuna is a versatile food that you can cook with other ingredients or add in some recipes such as salads and spreads. 

• Good source of protein 

• Contains omega-3 

• Contains nutrients such as selenium, potassium and B-vitamins.

A word of caution: Not all canned tunas are made equal. Some are made with extenders and artificial ingredients. Another concern is that consuming too much tuna might expose you to high levels of mercury as this fish preys on smaller fishes. Here is a tip, canned light tuna appears to contain less mercury than white tuna. Look for high-quality brands.

Water spinach 

Water spinach or Kangkong in Filipino is unrelated to the common spinach but it’s related to sweet potato (camote). Water spinach grows fast and costs less (about 10 php per bundle). You can cook it as a side vegetable in stews or as a separate recipe (adobong kangkong). This humble plant is loaded with the following:

• Fiber

• Minerals (Calcium, copper, iron, magnesium, manganese, phosphorous, selenium, zinc)

• Vitamins (Vitamin A , Vitamin B2, Vitamin C, Niacin, Folates, Pantothenic acid, Thiamin, Pyridoxine)

A word of caution: Only buy water spinach from trusted and clean sources as it can be contaminated by intestinal flukes and microbes that parasitize humans and pigs. If you’re unsure of the source, clean and cook it thoroughly. 
 

Tofu (Tokwa)

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Tofu (Tokwa) or soybean curd is a cheap source of protein during this time of rising prices of fish, chicken, pork and beef. In the absence of animal meat, you can use Tokwa as a substitute or add protein in your vegetable dishes. An inexpensive recipe is to cook it with water spinach or Pechay, onions, garlic and oyster sauce - stew style. When buying tofu, always make sure you get the fresh ones as they spoil easily. Spoiled tofu tastes sour and won’t be good for your stomach. If you’re a vegan or vegetarian, tofu is your veggie meat.

Benefits:

• Full of nutrients: Contains isoflavone, calcium, copper, fat, magnesium, magnesium, phosphorus, potassium, protein, selenium and zinc. (1)

Cassava leaves and root

Most people don’t know that cassava leaves can be eaten as a vegetable like pechay and water spinach. The plants’ roots are also a staple crop. You can also stew the leaves and mix it with coconut milk or add it with smoked fish (tinapa).

Benefits:

• High in vitamins and minerals: Vitamin C and folate.

• Low in calories

• Provide other health benefits. 

Long shelf-life foods

Mung beans

Mung beans belong to the legume family and are easy to grow and nutrient-dense.  Its small green beans can be stored 2 to 3 years without spoiling. You can store them in jars for later use. You can sprout with water for use as a vegetable. An easy recipe of this legume is to mix them with smoked fish or meat, onions, chicharron, sauteed onion and ampalaya leaves.

Benefits:

• Loaded with antioxidants, B1, B2, B3, B5, B6 Vitamins, calcium, copper, essential amino acids, folate, fiber, selenium, manganese, magnesium, phosphorus, and potassium. For more info about the benefits of mung beans and the said nutrients, visit these links - (1) (2) (3).

Note: There’s a belief that mung beans cause arthritis but this was disputed by health professionals and an article. 
 

Oatmeal 

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When dried, oatmeal doesn’t spoil easily and can be stored in a cool dry place. You can eat it as a breakfast meal or as a mix with nuts, seeds (sunflower, squash). Oatmeal is gluten-free which means it’s Ok for people with celiac disease or difficulty in digesting gluten-rich food such as glutinous rice and wheat. You can also use oatmeal as an extender for meat recipes.

Seeds

Sunflower, watermelon, squash and bitter gourd (ampalaya) seeds can be stored for a long time without spoiling or getting mouldy.  You can use them as a snack on their own (salted or sweetened with honey) or as an ingredient to stir-fries, veggie burgers, fish coating and salads. Watermelon (butong pakwan) and ampalaya seeds are also excellent snacks or as garnish to baked goods.

Benefits:

Squash seeds - Contains copper, vitamin K, iron, fat, carbs, fiber, protein, manganese, phosphorus, magnesium, potassium, riboflavin, polyunsaturated fatty acids. (1)

Sunflower seeds  - Omega 3 fatty acids, Vitamins E, Minerals. (1)

Watermelon seeds - Contains magnesium, amino acids, zinc, iron, polyunsaturated and monounsaturated fatty acids. (1) (2)