The strength of our immune system is the most important factor that determines the course and severity of coronavirus infection. The stronger our immunity, the easier it is to fight against the virus, the lower the severity of the disease and the less damage it causes to our body.
The way to keep immunity strong against coronavirus is to have an adequate and balanced diet, regular physical activity and a quality sleep pattern. You should avoid stress, avoid smoking and drinking alcohol, do moderate and regular exercise, and have an adequate and balanced diet. For strong immunity and protection from infections, importance should be given to the consumption of vitamin A, vitamin C, vitamin E, vitamin D, zinc, selenium, copper, iron, omega 3 and probiotics in daily nutrition.
KEEP VITAMIN D LEVELS UNDER CONTROL.
Low vitamin D levels can weaken immunity, causing chronic fatigue, risk of infection and depression. A very small amount of vitamin D needs can be met through food, the main source is sunlight. Especially since the quarantine period causes less sunlight intake, it may cause a decrease in vitamin D production. Therefore, foods containing vitamin D such as fish, egg yolk and liver should be consumed, and if there is vitamin D deficiency, supplements should be taken.
BE CAREFUL ABOUT INTAKE OF SUFFICIENT ENERGY AND QUALITY PROTEIN
Daily energy to be taken from foods; It should be met by consuming all food groups such as vegetables, whole grains, proteins, dairy products and fruits.
Adequate and high-quality protein is needed every day for antibodies to defend the body. Therefore, protein should be taken by providing variety of meals with eggs/cheese every morning and sufficient amounts of meat, chicken, fish, meatballs, turkey, legumes in one of the meals.
FRESH FRUITS AND VEGETABLES SUITABLE FOR THE SEASON. CONSUME
Benefit from fruits and vegetables that are important for the immune system with their antioxidant vitamins, minerals and fiber contents. At least 5 portions of fruits and vegetables should be consumed a day, 2-3 portions of which should be fruit and 2-3 portions should be vegetables. The important thing here is to distribute them throughout the day and not consume 3 portions of fruit at once.
Feature A diet rich in antioxidants such as vitamin E, vitamin C and beta carotenes will strengthen immunity and have a protective effect against all diseases.
For vitamin C; Fruits and vegetables such as green pepper, orange, strawberry, lemon, broccoli, kiwi, arugula
For vitamin E; sunflower oil, nuts, oilseeds, sunflower seeds
For beta-carotenes; Don't forget to consume sweet potatoes, pumpkins, carrots, green leafy vegetables and oats.
SUPPORT YOUR GUT MICROBIA BY INCREASING THE AMOUNT OF FIBER AND PROBIOTIC CONSUMED DAILY
Intestinal microbiota is effective on the immune system. A healthy intestinal flora is required for a strong immunity, and a diet rich in probiotics and fiber is required for a healthy intestinal flora. You can increase the amount of fiber you consume by including fresh fruits and vegetables, legumes and whole grain foods in your daily consumption. Consume fermented foods such as yoghurt every day, but you can consume probiotic yoghurt or kefir so that we can call it probiotic. It would also be beneficial to use probiotics as a supplement.
SUPPORT OMEGA-3 INTAKE
Polyunsaturated fatty acids are important in preventing inflammation due to their anti-inflammatory properties. It supports the immune system against bacterial and viral infections.
Fish consumption should be increased, especially oily fish living in cold waters such as salmon, tuna, sardine and mackerel. In addition, walnuts, flaxseeds and purslane should be added to the diet with their omega 3 content.
TAKE CARE OF THE PURCHASE OF MINERAL SUBSTANCES
Zinc is necessary for the protection of immunity. Zinc deficiency increases the risk of viral infections and infectious diseases. It is also beneficial to take quercetin together with zinc. For a diet rich in zinc, poultry, red meat, pumpkin seeds, lentils, hazelnuts, almonds, shrimp and hemp can be consumed. Apples, onions, garlic, artichokes, flax seeds, blackberries, buckwheat, and carob can be consumed for quercetin.
Selenium is necessary for increasing antiviral immunity and liver detoxification. Mushrooms, sunflower seeds, tuna, salmon, b White and red meat, whole wheat bread, nuts, and oilseeds are foods with high selenium content.
In case of iron deficiency, the function of white blood cells decreases and therefore causes deficiencies in the immune system. Liver and all red meats, eggs, molasses, dried fruits, green vegetables, legumes and chicken are sources of iron. However, the sources that are best absorbed and used in the body are those of animal origin, namely red meat and liver.
Copper is important in binding iron to transferrin by ensuring the oxidation of iron. It acts as an antioxidant by participating in the structure of the superoxidase dismutase enzyme. Meats, fish, eggs, sesame seeds, oilseeds, legumes and green vegetables contain copper.
CONSUM OILSEEDS AS SNACKS
To keep immunity strong, consume raw almonds, hazelnuts and walnuts, which are high in zinc, selenium and vitamin E. Consume oilseeds. Consume oilseeds and dried fruits as snacks, especially instead of consuming ready-made foods with high sugar or salt content.
DIET RICH IN SERATONIN
Seratonin is important in sleep and appetite control. It is effective in creating a good mood. Serotonin is found in foods such as turkey meat, fish, milk and dairy products, eggs, walnuts, bananas, kiwi, hazelnuts, flax seeds, dried fruits, spinach, peas, squid and chocolate.
Especially at dinner, serotonin and Consuming foods that contain melatonin or encourage its synthesis will be beneficial to prevent sleep patterns from being disrupted during quarantine. For this reason, root vegetables, dark green leafy vegetables, almonds, bananas, oats, milk and dairy products, kiwi, flax seeds, walnuts, fish, especially salmon, are the foods recommended to be added to dinners.
CONSUM GARLIC
Add fresh and crushed garlic, which has antiviral and antibacterial effects, to your salads, yoghurts and meals.
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