Stating that foods with high probiotic content reduce the risk of upper respiratory infections, Kenan Yıldırım, Nutrition and Diet Specialist of Medical Park Gebze Hospital, said, “If we want to keep our immune system strong, we want to consume strong probiotic sources such as pickle, kefir, tarhana, turnip juice and boza, which are the favorite foods of our intestines. We must take care, ”he said.
In these days when the Covid-19 virus epidemic is at its peak in the world, the importance of a healthy and balanced diet has also increased. Expressing that vitamins are our biggest savior during the epidemic period Kenan Yıldırım, Nutrition and Diet Specialist from Medical Park Gebze Hospital, He said that the right choice of food and regular nutrition made our immune system stronger during the epidemic. Nutrition and Diet Expert Yıldırım underlined that vitamin C and zinc are the strongest soldiers of our immune system.
3 portions of fruit a day meets the vitamin C needs
Noting that vitamin C acts as a security shield by preventing the virus from entering the cell, Nutrition and Diet Expert Kenan Yıldırım said, “We should add vitamin C-rich foods to our diet during the day. Since vitamin C dissolves in water, it does not cause toxic effects in the body. Foods rich in vitamin C; fruits and vegetables such as green pepper, kiwi, ginger, lemon, pineapple, orange, parsley, lettuce, broccoli. "3 portions of fruit consumption per day will meet your vitamin C needs," he said. Nutrition and Diet Specialist Kenan Yıldırım offered vitamins and nutrients that strengthen the immune system.
Zinc deficiency weakens immunity
“Zinc and vitamin C are like brothers, so we shouldn't separate the two. Our indispensable zinc deficiency weakens the immune system and disrupts the metabolism. We must add zinc, which plays an active role in body metabolism, to our daily diet. Foods with high zinc content; pumpkin seeds, walnuts, almonds, shrimp, oysters, meat, liver, cheese and milk.
Strong antioxidant sources of vitamins A and E
“Viruses circulating freely in our body weaken our immune system. Vitamins A and E, which destroy free-running viruses, are powerful antioxidant sources.
Vitamin A is a powerful vitamin that fights cancer cells by preventing the DNA mutation of cancer cells and protects your skin and eye health. In particular, it also has the feature of retarding the skin and delaying aging. Carrots, milk, spinach, oranges, apricots, yellow and green leafy vegetables are rich in vitamin A.
Vitamin E is an antioxidant that strengthens the immune system. Hazelnuts, walnuts, almonds, legumes, green leafy vegetables are rich in vitamin E. "
Yogurt plays a key role in immunity
“Yogurt, the indispensable food of our society, plays a key role in strengthening the immune system. Probiotics in yogurt strengthen our immune system by destroying harmful bacteria in our intestines. Yogurt contains high quality protein and vitamins B1, B2 and B3. In addition to these, it is also rich in calcium content. Consuming 1 bowl of yogurt a day will strengthen your immunity and digestive system. "
Probiotics reduce risk of upper respiratory tract infections
Nutrition and Diet Specialist Kenan Yıldırım stated that eating foods with high probiotic content reduces the risk of developing upper respiratory tract infections and made the following recommendations:
“If we want to keep our immune system strong, we must take care of our intestines. Pickles, kefir, tarhana, turnip juice, boza are powerful probiotic sources. These foods are our gut's favorite foods. We must take care of daily consumption. Intestines are the second brain of our body. If the number of harmful bacteria in the intestines increases, our whole body is affected by this situation and our immunity decreases.
Do not miss garlic from your table
“Don't miss the garlic on your table. Don't let the bad smell of garlic prevent you from eating. Garlic is a powerful antioxidant. The substance called 'allicin' in it destroys viruses. One clove of garlic contains 5-9 mg of alicin. It protects us from colds and flu infections.
Vitamin D strengthens cardiovascular health
Since we cannot benefit from the sun's rays in winter, we should get the most deficient vitamin D need from food or as a supplement. Vitamin D strengthens the cardiovascular health and immune system. It breaks the insulin resistance and benefits weight loss. Vitamin D sources are salmon, tuna, butter, egg yolk, fish oil, milk, buttermilk and kefir.
Consume the fish at least once a week
Consuming fish, which is rich in omega-3 content, 1-2 times a week is important for cardiovascular and brain health. "
Drink 12-15 glasses of water a day
“Unfortunately, water consumption decreases in winter. Water strengthens the immune system by excreting the viruses that cause infection in the body with urine. The weight loss of those who drink less water slows down. If you want to lose weight, you need to drink at least 12-15 glasses of water a day.
Regular sleep is essential
Regular sleep is essential for strong immunity, and we should sleep an average of 8 hours. Walking for 3 minutes 45 times a week is important for our immune system and muscle health. "
Antioxidant tea recipe that strengthens the immune system
- 1 teaspoon of linden
- 1 teaspoon of green tea
- 1 walnut size fresh ginger
- 1 cinnamon stick
- Half a lemon (chop the lemon with its peel)
- 300 cc boiling water
All herbs are placed in a porcelain or tea glass, boiling water is added to it. You can drink after brewing for 4-5 minutes with the mouth closed. (Consume a maximum of 2 cups a day.)