''In these days when we start to feel the cold of winter, we may not be able to adapt to the change of season. If your immune system is not strong enough to shield you, you may succumb to the flu. The most effective way to strengthen the immune system to protect against cold and flu is through healthy nutrition. "Some foods, in particular, increase body resistance due to the components they contain," said Nutrition and Diet Specialist Dyt. Nilşah Y. Karakurt made nutritional suggestions.
WHICH FOODS SHOULD BE CONSUMED…
Then prepare your shield for the winter and strengthen your immunity. If you are sick frequently, it is time to make peace with herbal teas. Make room for linden, sage, ginger tea and rosehip teas in your cup frequently. It is reported that vitamin C increases immune elements and prevents virus activities. If you do not have a chronic disease, consume an average of 2 portions of fruit a day.
Fruits such as orange, tangerine, grapefruit (do not consume if you are on medication), kiwi, blueberry, cranberry, lemon, green pepper, tomato, potato, parsley, which will support your immunity in winter. Vegetables such as , capia pepper strengthen your shield. You can frequently include vegetable dishes such as kale, cauliflower, spinach and turnip on your tables.
VITAMIN C IS VERY IMPORTANT
25-50 mg C taken with food. Vitamin A is important for iron absorption. For this reason, the importance of salad with meals is increasing. One tomato you add to your salad or 1 medium-sized lemon you squeeze will meet this need. Don't miss a nice salad with plenty of greens and lemon on your table.
To prevent the food from losing vitamin C;
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Cutting it into small pieces, Do not chop or peel.
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Clean and sort just before cooking.
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Vitamin C is water-soluble and passes into water. For this reason, cook your vegetables in a little water or in their own water over low heat in a short time.
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Do not add anything that will make your food alkaline.
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Do not let food come into contact with copper.
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Do not keep food or meals waiting, consume them fresh.
YOGURT AND KEFIR AGAINST DISEASES
Yogurt is defined as prebiotic and kefir is defined as probiotic. These provide a protective effect against diseases by increasing the absorption of vitamins.
RECIPES;
A recipe that should be in your mug in winter;
A mug of boiled and warm drinking water
1 ring of fresh ginger
Half a lemon
Cinnamon stick and fresh mint leaves
If you want to sweeten it, 1 A teaspoon of organic honey can be used.
*Warm water is important to preserve vitamin C and the structure of honey.
A recipe that should be on your table in winter;
Well-washed purslane or spinach leaves are plucked by hand and turned into a salad
1/2 pomegranate
1/2 lemon
1 teaspoon flax seeds or 2-3 walnuts
1 teaspoon of olive oil
Pink pepper and your favorite spices are turned into a salad in a glass bowl.
Bon appetit.
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