Foods That Boost Immunity

The immune system is the defense system that consists of organs, cells, tissues and proteins and protects the body against diseases. In these days when we need to pay more attention than ever for a healthy life, foods rich in vitamins and minerals should be consumed in a balanced way to strengthen immunity. However, balanced diet rules should also be followed. The following foods can help strengthen immunity, but it should not be forgotten that they should be consumed in a balanced way:

Immune-boosting foods

• Citrus Fruits, Red and Green Peppers (Foods rich in Vitamin C)

• Carrots, spinach, broccoli, red bell peppers (Foods rich in vitamin A)

• Green leafy vegetables (Foods rich in iron) )

• Dairy products (Foods containing calcium and protein)

• Blueberry (It is a powerful antioxidant)

• Dark chocolate (It is a strong antioxidant, but sugar-free and should be consumed sparingly)

• Garlic

• Ginger

• Turmeric (Especially useful with black pepper and olive oil.)

• Green tea

• Nutrient nuts such as almonds, seeds, walnuts and hazelnuts

• Seafood (foods with high Omega 3 value)

• Pulses (Vegetable Proteins)

• Probiotic-containing foods such as yogurt and kefir

Immunity Vitamins and minerals that strengthen the system

Vitamins and minerals help to strengthen the immune system as a part of a balanced diet. In particular, Vitamin C is a powerful antioxidant that fights infections. Winter fruits such as tangerines, grapefruit, oranges, which are called citrus fruits, vegetables such as bell pepper, parsley, brussels sprouts, and spinach are foods rich in vitamin C.

In addition to vitamin C, Omega 3 fatty acids (sea products), vitamin E ( Almonds, peanuts, hazelnuts), vitamin A, vitamin D, B group vitamins, probiotics, minerals such as selenium, zinc and iron also play an important role in strengthening the immune system.

Immune fog How can the immune system be strengthened?

The immune system has a complex structure. Therefore, there is no single way and solution to strengthen the immune system. Consuming foods high in vitamins and minerals in large amounts does not strengthen the immune system. Instead, it is necessary to consume all beneficial foods in a balanced way and to create a balanced nutrition program. For example, taking insufficient protein while consuming foods high in vitamins reduces body resistance. For this reason, it is important to consume all these foods with a balanced nutrition program. At the same time, gaining healthy living habits, staying away from harmful habits such as alcohol and tobacco products and sedentary lifestyle are important factors to keep the immune system strong.

Ways to strengthen the immune system

• You should pay attention to your sleep pattern.

• You should stay away from a sedentary lifestyle, stay regular you should exercise.

• You should consume plenty of fluids.

• You should stay away from excessive stress or seek expert help if necessary for stress management.

• It is important to maintain or reach the ideal weight. You can get expert help for this.

• Harmful habits such as alcohol and smoking should be avoided.

• Pay attention to hand and oral hygiene.

• A balanced diet should be followed. Every food should be consumed in required quantities and in a balanced way.

Which foods should we stay away from?

It is also important to avoid the following foods as much as possible or to take care to consume them in small amounts. It is important for a strong immune system.

• Foods containing refined sugar,

• Trans fats (fries, fast-food, instant cakes, etc.) .),

• Processed packaged foods (packaged snacks such as chocolate, chips),

• Processed meats (salami, sausage, etc.) .)

• Foods containing gluten (wheat flour, pita bread, lavash, bread)

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