Mask has become indispensable in our lives, we use disinfectant, wash our hands frequently and comply with social distance rules. In addition to all this, we need to strengthen our immunity with proper nutrition.
The immune system is a defense system that protects the body against harmful microorganisms. Strengthening the immune system and increasing body resistance will reduce the risk of contracting diseases.
The most basic rule for a strong immune system is adequate and balanced nutrition. Besides nutrition; Factors such as exercise, age, psychological state, stress, sleep patterns, water consumption, herbal supplements also affect the immune system.
Do not skip meals. Providing the daily nutrients your body needs is only possible with adequate and balanced nutrition.
Drink sufficient amount of water.
Everything Sleep an average of seven hours a day, pay attention to quality sleep.
Exercise and avoid stress.
Vitamin D strengthens the immune system. It strengthens your body, sunbathe at the right hours.
Consume foods containing probiotics. Friendly bacteria that protect our body against harmful bacteria are called probiotics, and these beneficial bacteria regulate the digestive system and strengthen the immune system. Natural probiotic sources; Homemade oils are foods such as yoghurt, kefir, turnip, pickle, tarhana and boza.
Onion and garlic support the immune system with the phytochemicals they contain.
Do not miss spices from your tables; ginger, turmeric, rosemary, mint, red pepper flakes and black pepper. Do not stick to just one of these spices, be careful to consume them equally and alternately.
The polyphenols and flavonoids they contain have antioxidant properties. You can consume 1-2 cups of winning herbal teas a day. Such as linden, sage, echinacea, green tea, rosehip. It may not be suitable for hypertension and kidney patients.
Vitamins and minerals are the most effective elements of the immune system.
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VITAMIN C and E are powerful antioxidants that support this defense mechanism. Orange, tangerine, grapefruit, k Foods such as ivi, spinach, parsley, capia pepper, Brussels sprout, broccoli and cauliflower are sources of vitamin C. Almonds, hazelnuts, peanuts, sunflower seeds and hazelnuts are also rich in vitamin E.
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Apart from these, minerals such as SELENIUM, ZINC and IRON also support the immune system. You can also include foods such as seafood, mushrooms, sesame, garlic, onion, whole grains, meat, chicken, fish, legumes, eggs, and pumpkin seeds in your nutrition program.
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