FOODS THAT STRENGTHEN THE IMMUNE SYSTEM
With the arrival of winter, we can observe that complaints such as flu, cold, weakness and fatigue increase in almost everyone around us. One of the biggest reasons for this is the weakening of the immune system. The immune system is the most important defense system that protects our body against germs, bacteria and viruses. For a strong immune system, it is very important to have a healthy diet, regular exercise, adequate sleep and staying away from stress. Many factors such as excessive alcohol consumption, smoking, high-fat diet, and air pollution cause the formation of substances called free radicals. These substances enter the cells and cause damage to the cells, causing diseases such as heart disease, cancer, diabetes, flu and cold. Antioxidants found in many foods we eat neutralize these free radicals and strengthen our immune system. The best sources of antioxidants are fresh vegetables and fruits, vitamins A, E, C and selenium.
Foods That Strengthen the Immune System
ROSEHIP
Rosehip, which is a good source of antioxidants, is a good source of vitamin C. It contains more vitamin C than oranges and lemons. In addition to vitamin C, it is also rich in vitamin E, vitamin K and carotene. Therefore, it protects the body against flu and cold. Rosehip regulates blood clotting thanks to the vitamin K it contains.
POGRANATE
Pomegranate, one of the indispensable fruits of the winter months, is a full storehouse of antioxidants. It protects our body from many diseases by strengthening the immune system. Studies show that pomegranate has an anti-tumor effect and therefore protects against cancer. Apart from this, pomegranate, which plays a major role in protecting cardiovascular health, should be one of the fruits you can consume daily. 1 portion of fruit is equivalent to 1/2 small pomegranate.
APPLE
Rich in fiber and flavonoids, apple strengthens your immune system and prevents diseases in winter with its antioxidant properties. Provides protection against The fibers found in apples protect intestinal health and regulate your digestive system. at the same time It balances your blood sugar and has a cholesterol-lowering effect. Apple, which is high in vitamin C, is a protective food against cancer.
KIWI
Rich in vitamin C and fiber, kiwi strengthens your immune system and protects your intestinal health. If you are one of those who have constipation problems, you can add 1 medium-sized kiwi to your diet daily. In addition, kiwi, which is rich in potassium, will replace the potassium you lose in sweat after exercise.
EGG
Egg, which is the highest quality protein after breast milk, is also a good protein source. It is a source of antioxidants. Vitamin A, beta carotene and zinc contained in it strengthen the immune system. In addition, choline found in eggs plays a role in the development of brain functions.
FISH
Fish, which is indispensable for the winter months, is a very good source of omega 3. It is also very rich in vitamins A, D, zinc and iodine. Studies show that the risk of heart attack is lower in societies that consume fish. Consuming fish twice a week, especially during the winter months, will strengthen your immune system.
ONION - GARLIC
Onion and garlic are often referred to as natural antibiotics among the public. What gives this feature is the allicin, a sulfur compound it contains. Onion and garlic are very good sources of antioxidants and protect against cancer. It lowers bad cholesterol (LDL) and increases good cholesterol (HDL). Onion, which has diuretic properties, helps eliminate edema in the body. Garlic also protects the body against infections thanks to its anti-bacterial properties.
BROCCOLI
One of the richest sources of antioxidants consumed during the winter months is broccoli. The sulforane substance it contains strengthens the immune system and protects against cancer. Studies show that it is good against prostate cancer in men and ovarian cancer in women. Broccoli, which is rich in fiber, has a cholesterol-lowering effect.
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