With the coronavirus nightmare entering our lives; We started thinking about what we can do to avoid catching this disease. It is obvious that complying with hygiene rules should be our first priority. So, what is the immune system that everyone talks about and how can it be strengthened?
The immune system is a complex system consisting of many cells with various functions. It can be defined as an important system that communicates with all parts of the body, including the nervous system and bones, and is affected by various factors, including stress and nutrition. Decreases in the function of the immune system cause the body to become more sensitive to infectious diseases, which means catching diseases more quickly. To strengthen the immune system and protect against all diseases:
- Eat an adequate and balanced diet. A healthy diet is essential to strengthen the immune system. The first rule of healthy nutrition is adequate and balanced nutrition. You cannot have an adequate and balanced diet just by meeting your daily energy needs or consuming vitamin-rich foods. In addition to the daily protein, carbohydrates and fat, the need for vitamins and minerals must also be met.
- Increase your fiber intake. Daily fiber intake of 25-30 grams is recommended for a healthy diet. Dried legumes, whole grain foods, vegetables and fruits are rich in fiber.
- Eat a colorful diet. Choosing different foods from food groups and consuming different colored foods; It also ensures that the vitamins and minerals taken are diverse. For example; Like eating chicken from the meat group one day and fish the other day, choosing an apple from the fruit group one day and choosing an orange the other day.
- Do not skip meals. Especially breakfast; It must be done to revitalize the body, whose energy has decreased during the night, and to start the day more vigorously.
- Drink plenty of fluids. The benefits of drinking water are countless. In order to avoid infections and eliminate germs from the body, care should be taken to consume 2-3 liters of water daily.
- Drink herbal teas. Consumption of herbal teas such as linden, echinacea, green tea, white tea, rosehip and okra flower increases both fluid intake and fluid intake. It helps both to support and protect against diseases. It should not be consumed more than 3-4 cups a day. Where they are obtained, storage conditions and brewing methods are very important to see the correct effect.
- Consume foods rich in Omega 3. In addition to its anti-inflammatory effect, which reduces infections in the body, omega-3 is also known to have positive effects on brain development and heart health. Fish living in deep waters such as salmon and mackerel and flax seeds, walnuts and purslane are rich sources. If these nutrients are not included in the daily diet, nutritional supplements available from pharmacies can be used.
- Consume foods containing antioxidants. As a result of chemical reactions in our body, free radicals, that is, some harmful substances, are released. Antioxidants are defensive agents that protect cells against these harmful substances. Apart from those produced in our body, there are also antioxidants that we get from outside and are found in the foods we consume. Vitamins C, E, A and K, selenium, zinc and polyphenols are some of them. Citrus fruits, dark green leafy vegetables, green peppers contain vitamin C; vegetable oils, hazelnuts, peanuts, almonds, walnuts, sesame, avocado vitamin E; Egg yolk, butter, carrots, yellow and orange vegetables and fruits contain vitamin A; Dark green leafy vegetables, spring onions, brussels sprouts, lettuce, broccoli, cucumber and basil contain vitamin K; spinach, chicken, flaxseed, lentils, seafood, eggs, mushrooms contain selenium; Meat products, mushrooms, pumpkin seeds and cashews are rich sources of zinc. Fruits and vegetables contain different types of polyphenols depending on their colors. Additionally, onions, garlic, whole grain products, nuts, chocolate, tea and coffee are also rich in polyphenols.
- Take probiotic support. Probiotics are beneficial friendly bacteria that fight harmful bacteria in our body. Yogurt, kefir, and homemade pickles contain probiotic bacteria. At the same time, probiotic nutritional supplements can be purchased from pharmacies as supplements (powder, drops or tablets).
- Use spices. Cinnamon, cloves and mint are protective against germs. Red pepper and red pepper flakes have an anti-inflammatory effect. Black pepper has antibacterial properties. turmeric Al and ginger have high antioxidant content.
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