We need to keep our immune system strong against the coronavirus epidemic that is sweeping the world. There is no single miraculous food in this regard! We can only keep our immune system strong with a holistic approach by eating adequate and balanced nutrition.
Mainly vitamins A, C, E and Zinc mineral shield the immune system. Seasonal vegetables and fruits meet our vitamin and mineral needs during this period. I recommend consuming 5-6 portions of vegetables and fruits during the day.
Vitamin A has a protective role, especially in respiratory system diseases. When we look at its sources, egg yolk, carrots, milk, dark green leafy vegetables, pumpkin.
Vitamin C is one of the vitamins that increase the immune system. Vitamin C is not stored in the body, so it must be taken daily. Consuming 1 medium-sized orange meets the daily vitamin C need. The need for vitamin C increases in pregnant individuals, breastfeeding mothers and smokers. Apart from citrus fruits, peppers, kiwis and strawberries contain vitamin C.
Zinc is a very powerful antioxidant, meaning it prevents and slows down the damage to cells. Foods containing zinc: Red meat and poultry. Beans, hazelnuts, whole grains and dairy products, which are among the foods containing zinc, are also among the important foods.
Onion and garlic; They are antiviral nutrients that protect against virus infections. However, there is no scientific study showing that garlic prevents the covid 19 virus.
Adequate water consumption removes toxic substances from the body and is essential for the smooth functioning of the immune system.
Omega-3 and probiotics strengthen immunity.This It is beneficial to take supplements during the process. Kefir and yoghurt are foods containing natural probiotics, and we should include 1 bowl of yoghurt and 1 glass of kefir in our diet every day.
It should not be forgotten that good and quality sleep also increases the effectiveness of immune cells.
It was said that head soup had a miraculous effect on the coronavirus epidemic. This is a completely unscientific discourse. It also does not benefit the immune system. On the contrary, if the individual has heart disease, high cholesterol, or is obese, they should not consume it because it has a high saturated fat content.
I also strongly oppose the statements about not dieting during this period. Unfortunately, the word diet is thought by many people to lose weight by starvation, detox waters, and very low-calorie diets. We are nutritionists and we do not only reduce individuals to their ideal body weight, but also how we should eat in the field of nutrition in diseases and how we should eat to strengthen the immune system are part of our job. The diet programs written are personalized and are programs aimed at increasing the individual's immune system. In addition, individuals with chronic diseases are in the risk group due to coronavirus, such as high blood pressure, diabetes, and cardiovascular diseases. The main problem of these diseases is obesity. We, nutrition and diet experts, have a lot of work to do in this process to raise people's awareness.
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