In order to spend the winter in a healthy way, it is necessary to keep our immune system strong. Low immunity can cause health problems, weight problems and decreased work performance in the short and long term. The basis of a strong defense mechanism is adequate and balanced nutrition.
With the nutrition tips I will give you, you can enter the winter with a stronger immunity. .
1. Be sure to start the day with a healthy plate.
The most important meal of the day is breakfast. How you start your day is how you continue. For this, you need a healthy plate. Eggs to control your appetite during the day, walnuts, almonds and hazelnuts to support your brain functions, vegetables such as greens for your digestive health, and healthy carbohydrates (whole wheat, rye bread, oats, fruit) to give you energy. Do not forget to include space.
2. Consume plenty of water to renew your cells.
Do not forget to drink an average of 30 ml of water per kg of body weight per day. Do not forget that drinking water will speed up your metabolism.
3. Choose a plate containing protein and plenty of salad for lunch.
Making your lunch rich in protein will both support your energy during the day and prevent you from attacking your dinner. When you include grilled/baked meat, chicken, fish, salad or boiled vegetables as protein for lunch, and complement it with yoghurt and brown bread, which is a healthy carbohydrate, you will see that you feel more fit during the day.
4. Be sure to include homemade kefir and yoghurt in your daily diet.
Foods such as yoghurt and kefir contain microorganisms that are beneficial to our intestines, which we call probiotics. These bacteria create a protective shield in our intestinal flora and strengthen our immunity. As we enter winter, do not forget to consume 1-2 glasses of kefir and home-made yoghurt a day. Those who have difficulty drinking kefir plain can try consuming it by blending it with fruit.
5.Turmeric. and strengthen your metabolism with ginger.
Research shows that turmeric significantly increases immunity and protects against cancer. It has been shown to be protective. The curcumin it contains provides an immune-regulating effect by affecting T cells, B cells, macrophages, neutrophils and natural killer cells. Its effect becomes more evident, especially when combined with heat, oil and black pepper in meals.
Ginger is especially effective in reducing infection. Therefore, it is indispensable for the winter months. You can consume it as fresh ginger in your tea and water, or as powder by mixing it with honey.
6. Make room for onion and garlic on your table.
In order to produce glutathione, a powerful antioxidant produced in our body, the cystein substance found in onions needs to be taken. It increases the body's resistance due to its antimicrobial properties. You can also choose it raw with meals.
7. Remember that omega-3 plays an important role in immunity.
Omega 3, which is one of the minerals that play the most role in strengthening immunity, is especially abundant in fish such as flour, sardine, salmon, herring and mackerel. Do not forget to include walnuts, flaxseeds and avocados in your daily diet as they are herbal omega 3 sources.
8. Citrus fruits (orange, lemon, tangerine, sour orange, grapefruit) are especially rich in vitamin C.
As an antioxidant, vitamin C helps prevent certain cancers and heart diseases in the body. However, the point you need to pay attention to when consuming citrus fruits is to consume them immediately after cutting them, without making too many cuts with the knife. When vitamin C comes into contact with air, vitamin loss increases.
9. Include red-purple fruits, which are sources of antioxidants.
Red-purple fruit group; We can list berries (blueberries, cranberries, raspberries, blackberries, raspberries), purple grapes, asparagus, cherries and strawberries. You can keep your immunity high by including these foods in your diet.
10. Deficiency in vitamin D level can cause you to get sick frequently.
As we enter winter, the sun's rays come at a more oblique angle, and their effectiveness in our body decreases even more. The main source of vitamin D is the Sun, and unfortunately, nutrition can compensate for this vitamin deficiency. It's not possible. That's why it hasn't entered winter. Do not forget to have a blood test and take your vitamin D supplement as prescribed by your doctor.
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