Your immune system is successful in defending against disease-causing microorganisms under normal conditions. However; Metabolic diseases, environmental conditions, stress, traumas, etc. It can damage the immune system.
The idea of strengthening your immunity sounds great; But to do this you need balance and harmony. The foods you consume and your lifestyle changes should be compatible and sustainable.
The effects of diet, exercise, age, psychological stress and other factors on the immune response are constantly being examined.
The first step to strengthening your immune system is to choose a healthy lifestyle. Every part of your body, including your immune system, functions better when protected against environmental assaults and supported by healthy living strategies such as:
The immune system helps stop attacks from viruses and bacteria, helps regenerate healthy cells after illness, and reduces the severity of disease. helps reduce.
One of the best ways to help strengthen your immune system is through food. Some nutrients are vital for healthy immune function. Focusing on these foods is important both when you are sick and when you are healthy, because these foods ensure that your immune system is strong in case you come into contact with harmful viruses or bacteria.
Foods That Can Help Strengthen the Immune System
1. Broccoli A good source of vitamin C and beta-carotene, broccoli also contains sulfur compounds, which have been shown to increase the production of the antioxidant compound glutathione. In terms of immune support, glutathione works by attacking free radicals to minimize potential damage. This strengthens the immune system. Other sources of sulfur are mildly odorous vegetables such as cauliflower, brussels sprouts and cabbage.
2. Citrus fruits such as oranges, tangerines and grapefruits. They are naturally sources of vitamin C, an antioxidant vitamin that plays a primary role in keeping the immune system healthy.
3. Adequate D levels prevent infection and disease. It supports the immune system when used. Studies show that vitamin D helps prevent respiratory infections. On sunny days, it is important to sunbathe with our wrists open for half an hour and, in case of deficiency, to use vitamin D drops with the recommendation of a doctor.
4. The highest quality protein after breast milk is eggs. Adequate protein intake is important to support the immune response. Its consumption is very important because eggs also contain nutrients such as vitamin D, zinc, selenium and vitamin E that the body needs for proper immune function.
5. Red or yellow bell peppers are sources of vitamin C. They are also rich in the antioxidant beta-carotene
and contain small amounts of vitamin E.
6. Lean meat is a very good source of zinc, selenium and vitamin B6, which are necessary to strengthen the immune response.
7. Green leafy vegetables are rich in beta-carotene, a form of vitamin A that is an antioxidant. On top of that, it is a good source of folate, and some research suggests that deficiency may impair the immune response. Most dark green and orange vegetables are sources of beta-carotene. Folate is also found in fruits, beans, nuts, and grains.
8. Increasing fish consumption is important for the immune system. Intake of omega-3s found in fish (especially DHA and EPA, two forms found in cold-water fish) are key to suppressing inflammation. This makes the immune system stronger to defend the body against pathogens and fight diseases. They are also good sources of vitamin D and the antioxidant mineral selenium.
9. Yogurt's benefits come from probiotics, or good bacteria, because research shows that the immune system and microbiome work with each other to destroy pathogens and boost immune responses. This means that an imbalance of good bacteria can potentially affect the immune response. Include yogurt and other probiotic-rich foods to boost your microbiome, reduce intestinal permeability, and support immune function.
10. Research shows that eating chicken soup affects white blood cells It shows that it has a mild anti-inflammatory effect. It may result in a reduced risk of developing respiratory infections, which may be due to a compound in chicken that inhibits viral infections. While immune protection from chicken soup is certainly speculative, adding a bowl of chicken soup won't hurt and may provide more benefits than other hot liquids, thanks to the protein, garlic, and onions.
Apart from these, suggestions we all know: Do not smoke. Follow a diet rich in seasonal fruits and vegetables.
Exercise regularly. This exercise program must be sustainable. Starting a sports program that you cannot maintain will not have positive effects in the long term. Achieve and maintain your ideal weight. If you consume alcohol, stay in moderate amounts. Get adequate sleep. Wash your hands frequently. Cook the meat thoroughly. Try to minimize stress. For this, you can change your focus and resort to hobbies that will clear your mind.
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