The best thing we can do in these months when we frequently fight flu and epidemics is to keep our immune system strong. So what should we do for this?
The immune system is a structure consisting of cells and organs that defend our body against the damaging effects of external microbes (viruses, bacteria, fungi and parasites). Keeping this structure strong will make us resistant to diseases.
Keeping immunity strong is about meeting its needs. In other words, we need to provide the body with what is necessary for it to function in a healthy way.
Eat an adequate and balanced diet.
One of the foundations of a strong immune system is adequate and balanced nutrition. Nutrition. Getting the body the necessary vitamins and minerals does not mean that it protects its immunity. The amount of protein, essential fatty acids and carbohydrates the body needs to consume is as important as vitamins and minerals. In other words, your body may remain weak when the necessary protein is not taken. This may invite diseases. Therefore, focusing on a single food will not be the right way to keep the system strong.
Pay attention to your vitamin and mineral intake!
All vitamins and minerals contribute to your immunity. It is effective in protecting Many studies have shown that only some vitamins and minerals are more effective.
Vitamins A, C, E, Selenium and Zinc minerals, which have antioxidant effects, are of great importance in protecting our body from external factors. .
For this reason, it would be beneficial to make room for the following foods in your diet;
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The arch enemy of virally transmitted diseases, C Citrus fruits, dark leafy vegetables and tomatoes, which are sources of vitamin A. (Daily intake of water-soluble vitamin C is important because it is not stored by the body.)
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They are a good source of vitamin A; parsley, spinach and carrots. Yellow, orange and green vegetables and fruits, especially liver, fish, milk and eggs.
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Oilseeds and vegetable oils containing plenty of vitamin E.
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Complete containing vitamin Selenium, which has a great effect on the fight against the virus against the body. pet animals, seafood, wheat, onion, garlic and red pepper (Taking vitamin E and selenium together is more effective in protecting the body.)
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It helps to form white blood cells and antibodies and fight against microbes. Red meat, eggs and seafood containing zinc.
Take care of using probiotics.
Probiotics are beneficial bacteria in our intestines. Although some of these bacteria are synthesized by the body, some must be taken from outside. These friendly bacteria, which protect our body against harmful bacteria and help prevent infections, are also very effective in strengthening our immune system.
It is naturally found in fermented milk and dairy products or other fermented foods and beverages. Yogurt, kefir, and sauerkraut are probiotics that you can easily add to your diet. It can also be used as a supplement.
Do not neglect the consumption of Omega-3.
Omega 3's have an anti-inflammatory (inflammation-reducing) effect. It also has a protective effect against diseases by weakening the resistance of microbes in viral, bacterial and parasitic infections. In addition to supporting the immune system, it has positive effects on brain development and heart health, especially in children. Especially salmon, mackerel and tuna are the fish types richest in Omega 3. Other foods containing Omega 3: breast milk, flaxseed, walnuts, almonds and hazelnuts. It is also found in small amounts in dark green leafy vegetables. Make sure to consume fish twice a week to support immunity and see its other effects.
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