We need to strengthen our body's immune system to protect against flu and cold. The immune system is our body's defense system. It fights against harmful microorganisms that enter our body from outside and protects us against many diseases. However, in some cases, it also needs our support. We can reduce the risk of catching diseases by strengthening the immune system.
What should we do for this?
We do not need just one or a few nutrients to protect our immune system, which has a complex structure. So there is no miraculous way. Why do we, as dietitians, always say adequate and balanced nutrition? Because the vitamin-mineral-protein-carbohydrate-fat we will take from each food group must be sufficient and balanced so that all systems, let alone the body's immune system, can function smoothly... For this reason, as always, first;
1. Adequate and Balanced Nutrition:
Just taking enough vitamins or minerals is not enough to strengthen our immune system. Some vitamins and minerals can also cause toxic effects when taken in excess or consumed unconsciously. In other words, it is not appropriate to take vitamin and mineral supplements unless your doctor recommends it. In addition to vitamins and minerals, we need sufficient protein - carbohydrates - fats (especially essential fatty acids) in our daily nutrition program. For example, if sufficient protein is not consumed, the body's defense mechanism against antibodies becomes weak. In this context, adequate and balanced nutrition forms the basis for strengthening our immune system.
2. Adequate Fluid and Water Consumption
Adequate water must be consumed in order to eliminate toxins and microbes from our body in a short time. Make sure you drink enough water daily to avoid high fluid losses, especially in cases of high fever and diarrhea that accompany flu. The amount of water that should be taken daily according to the individual can be calculated as kg * 30 cc, that is, 30 cc per kg.
For example; A 70 kg individual should consume 70*30=2100 cc of water daily.
3.Vitamins and Minerals
Vitamins and minerals An important part of a balanced diet is. Especially antioxidant source vitamins (vitamin C and E) constitute the building blocks. Foods that are sources of vitamin C, which is a powerful antioxidant, are;
Winter fruits such as oranges, tangerines, grapefruits, kiwis, spinach, bell peppers and Brussels sprouts.
Sources of vitamin E are; Almonds, peanuts, sunflower seeds and hazelnuts.
In addition to vitamins C and E, minerals such as vitamin A, vitamin D, other B group vitamins, selenium, zinc and iron also play an important role in supporting the immune system.
4. Probiotic Supplements
These supports, which we call probiotics, or beneficial bacteria, are very important in the immune system and digestive system. While probiotics are found in naturally fermented foods and beverages, they can also be used as a supplement (tablet or powder). You can easily add our natural probiotic source foods, yoghurt, kefir and sauerkraut to your diet.
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