The coronavirus epidemic disease (covid-19), which the World Health Organization describes as a 'pandemic' (intercontinental epidemic), seriously threatens public health in our country. So, is there anything we can do to protect ourselves from this epidemic, other than paying attention to hygiene? My answer to this question will of course be yes. Keeping our immunity strong! Because there is no disease that a strong immune system cannot defeat!
In this article, I would like to support your protection process by sharing with you what we can do to strengthen our immune system.
What is this immune system?
The immune system, also known as the immune system, is our defense mechanism consisting of cells that protect our body against disease-causing pathogenic microorganisms and have the ability to destroy damaged cells that have completed their functions in the body.
As in all diseases, if we pay attention to our nutrition in order to have a strong immunity along with hygiene and distance rules in the Covid-19 epidemic, corona will no longer be a threat to us.
What should we eat then?
During this period, taking into account the possible quarantine situation, the foods we will choose will be foods with as high nutritional value as possible, long shelf life, high protein, There should be foods that contain vitamins, minerals, antioxidants and fiber.
Our vegetables and fruits are the first foods that come to our mind in this case. Because they are immune system supporting foods with the high vitamins and minerals they contain. Although the amounts to be consumed vary according to age groups, a total of at least 5 portions per day should be consumed, of which 2-3 portions should be of vegetables and 2-3 portions of fruit. Green leafy vegetables, which are especially important in flu infections, antioxidants such as garlic, onion and leek, citrus fruits rich in vitamin C that strengthen the immune system such as oranges, lemons and grapefruits, or dark-colored fruits and vegetables rich in antioxidants should be consumed in sufficient quantities. Red beet, broccoli and red pepper are the vegetables that contain the highest amount of antioxidants that protect cells from damage, so their presence in our meals and salads is very important. When preparing salads, use vegetables of as many colors as possible. and fruit should be used, the lemon should be fresh and squeezed just before consumption. To extend the shelf life of fruits and vegetables, they should be placed in the refrigerator without being cut or washed.
Fish, which is the best choice among meat products, is a part of strong immunity with the omega-3 fatty acid it contains. Since there may be difficulties in obtaining fresh fish during this period, canned or frozen fish can be consumed twice a week.
If we do not have a cholesterol problem, we can also include spicy soups (such as head and trotter) in our diet as much as possible, which we will prepare using bone and meat broths.
In order to maintain an adequate and balanced diet, we should consume 1-2 portions of legumes per week, 1 egg per day, 2-3 portions of milk, yoghurt and cheese, and 1 portion of nuts per day, in order to maintain an adequate and balanced diet. The portion, bread and cereal group should be consumed 2-3 portions a day.
Fermented foods such as kefir, yoghurt, cheese, tarhana, pickles, turnip juice should also be indispensable for a healthy diet. Because they improve our intestinal health with the beneficial bacteria they contain and therefore contribute to strengthening our immunity.
Ginger, turmeric, cinnamon, thyme and cloves are among the spices with the highest antioxidant content. These are spices that we must include in our meals, salads and hot drinks during this period when we are under the threat of viruses.
Water consumption, as in every situation, is a very important element in keeping metabolic activities on track. For this reason, please be careful to consume 8-10 glasses of water a day.
I hope that we, as the whole country, will successfully overcome the isolation process, which we continue with great sensitivity and care, and that we will solve this problem as soon as possible.
We will say hello to much more beautiful days and spring, because we believe…
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