The essentials for the immune system during the winter period are quality nutrition, regular sleep and physical activity. Feeding both our body and soul well
protects us against diseases. In the situation we call winter depression, if the person does not want to wake up in the morning, is tired, sad and unhappy, he will start to eat more.
Vitamin D deficiency, decrease in B12, sleep problems and inactivity suppress the immune
system. and causes it to collapse.
Zinc and iron are two important
minerals for the healthy functioning of the immune system
Iron: abundant in red meat, egg yolk, green leafy vegetables
Zinc: red meat, seafood Products such as eggs, nuts, beans are abundant. > We need to consume legumes, probiotic kefir and home-made yoghurt, oilseeds (walnuts and almonds)
and fish containing omega-3.
We must pay attention to hygiene rules (such as washing hands, shaking hands.)
Sleeping Sleep quality is as important as duration. If there is a sleep problem, help can be taken.
If vitamin B12 and vitamin D are deficient, additional supplements can be taken.
20-30 minutes of walking can be done during the day.
Positive effects of some foods on the immune system:
Yogurt & kefir: beneficial and live bacteria found in the intestinal flora. It strengthens the immune
system and prevents digestive problems.
Garlic: It has protective properties against infections
Green tea: is an antioxidant drink. It accelerates metabolism. It facilitates the removal of toxins
from the body.
Salmon: It is a source of omega-3. It contains vitamin E and is heart-friendly.
Olive oil: It is the only type of oil containing omega-9.
It is very well tolerated in the stomach and has positive effects on constipation and indigestion during the winter months.
Kiwi: It has the highest amount of vitamin C. Broccoli: It is a vegetable with high antioxidant content. It contains plenty of vitamins A and C. Cabbage: has the highest fiber content. It is one of the dry vegetables. The natural chemical compounds that form the white color in its
content both strengthen the immune system and
protect against cancer.
Ginger: Consumed especially in the form of tea during the winter months, ginger is useful for colds and
indigestion problems.
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