Coronavirus disease (Covid-19), which has required us to adapt to a new order for a while, is a very serious issue that we must take individual precautions against. With the coronavirus, it is better understood that health and nutrition are strikingly important. According to studies, it has been revealed that nutrition and some food preferences play a role in the variability of death rates between countries. If not enough nutrients are taken, the immune system weakens and this increases the power of viruses.
Although foods alone are not therapeutic, they strengthen the immune system and increase body resistance.
There is no single miraculous food. The main thing is to ensure diversity in nutrition. It is necessary to consume a balanced diet from food groups such as carbohydrates, protein, fat, vitamins and minerals.
The nutrients required to fight infections are vitamin A, vitamin C, D and E, zinc and selenium.
Things you need to pay attention to for a strong immune system:
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Consume a total of 5 portions of vegetables and fruits a day, including 3 portions of vegetables and 2 portions of fruit. Choose seasonal fruits and vegetables.
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Consume olive oil in meals.
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Consume beta glucan-rich whole grains and oats.
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Consume olive oil in meals. p>
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Drink 2-3 cups of green tea a day. The nutrient called "epigallocatechin 3 gallate" found in green tea has anti-virus activity.
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Consume at least 2-2.5 liters of water. You can add lemon, lime, cinnamon, cucumber slices and various nuts to the water to flavor it.
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Consume fruits such as orange, lemon, kiwi, tangerine and grapefruit, which are sources of vitamin C.
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Consume spices such as ginger and turmeric.
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Consume oil seeds such as hazelnuts, almonds and walnuts, which are sources of selenium, zinc and vitamin E. .
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Consume fish, which is a source of Omega-3, twice a week.
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Consume probiotic source foods such as yoghurt and kefir. It is known that probiotic foods have a preventive function against a possible harmful microorganism.
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Proliferation and growth of cells that function in the immune system. Protein is required for expansion. Do not exclude eggs from your diet, which are the highest quality protein source after breast milk.
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Prefer home-cooked meals.
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Oven-baked instead of deep-fried. Prioritize cooking methods such as baking and grilling.
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Stay away from sugary drinks.
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Limit alcohol consumption.
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Be careful not to buy too much processed food in your shopping. Packaged snacks, ready-made foods and desserts generally have high sugar, saturated fat and salt content.
Things you should pay attention to regarding food hygiene:
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Wash your hands thoroughly with soap and water before touching any food.
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Pay attention to the expiration date of the products.
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Cook foods at the recommended temperature.
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Use different chopping boards when preparing uncooked meat and fish.
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Dispose of waste without accumulating it.
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Wash your hands with plenty of water and soap before eating.
If you have a varied nutrition program and do not have an undiagnosed vitamin deficiency, do not use nutritional supplements without asking your doctor. Unnecessary use of supplements causes toxicity and burden on our liver and kidneys.
Remember that strengthening the immune system is of great importance in the fight against coronavirus.
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