With Covid-19, the importance of nutrition in protecting against diseases attracted attention again. While those who have severe Covid-19 are treated in the hospital, those who have mild Covid-19 continue their treatment at home. Researchers state that a strong immune system has a protective effect in protecting against the disease. Factors that negatively affect the immune system; Mistakes in eating habits, consuming insufficient water, sedentary lifestyle, irregular sleep and smoking. It is also possible to support a strong immune system with nutrition. So how should we eat to protect ourselves from Covid-19 and keep our immune system strong?
Color your plate: It is important to create a balanced and colorful plate. Because vegetables and fruits contain different vitamins and minerals, and we must provide variety in order to benefit from all of them. For example; While oranges contain vitamin C that will strengthen immunity, carrots contain vitamin A. Vitamin C is also found in dark leafy vegetables, citrus fruits and red pepper.
Healthy plates: We should create a balanced plate with protein, carbohydrates and fat, which we call a healthy plate model. For protein sources; You can use meat, chicken, fish, eggs, milk and its products, legumes. Among these food groups, there are foods that are successful in fighting infections.
You can also choose whole grains with high fiber content as a source of carbohydrates. For example; whole grain bread, whole grain pasta, bulgur. The fiber we mentioned here is also effective in protecting our health. It is important for our intestinal health to consume approximately 25 grams of fiber daily. As we mentioned, we can get fiber from whole grains as well as vegetables and fruits. When choosing the oil we add to our plate, we can choose unsaturated fats, namely olive oil or sunflower oil. We also add healthy fats to our plate with foods such as walnuts, hazelnuts, peanuts and avocados. Especially foods containing single-chain amino acids, such as walnuts and olive oil, are also important for our heart health.
Stay away from refined sugar and fast food: Fast-food-style foods rich in trans fat can increase inflation in the body. In addition, according to studies, when a diet rich in refined sugar and sugary products is consumed, the virus can increase. It has been observed that the binding of water in the body increases.
Consuming plenty of water: Approximately 60-70 percent of our body consists of water and our body needs water to work. Therefore, we must pay attention to water consumption. The answer to the question of how much water we should drink daily can be given as 30 ml per kg
(For example: 60x30 ml = 1800 ml for a 60 kg person)
Probiotic support: probiotics support the beneficial microorganisms in our intestines. By increasing the number of bacteria, it both supports immunity and regulates our intestinal flora. We can give examples of foods containing probiotics such as kefir, yoghurt, vinegar and pickles. However, it is beneficial to consume pickles with caution due to the high amount of salt.
Vitamin D: Another factor that supports strong immunity is that the vitamin D level is at normal values. It has been reported that the disease progresses more severely as the vitamin D level decreases. The best source of vitamin D is the sun. It is necessary to expose the face and arms to the sun at noon when the sun is at its highest and it is not possible to get enough from food. If your vitamin D is low, you should consult your doctor and use supplements.
Increase movement: sedentary life also negatively affects the immune system. Therefore, you can do your favorite exercises at home.
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