Fight Diseases with These Foods

With the cooling of the weather, winter diseases begin to show themselves in this period, as well as Covid-19. Turning to foods that strengthen the immune system, known as the body's defense mechanism, plays an important role in protection from diseases. Dyt. from Memorial Ataşehir Hospital Nutrition and Diet Department. Gözde Akın gave information about foods that strengthen the immune system and nutritional recommendations.

Do not use a knife, do not pour the boiling water

One of the foundations of a strong immune system is adequate and balanced nutrition. Since vitamins and minerals are part of a balanced diet, they are the most effective players of the immune system. Vitamins A, C, and E are powerful antioxidants that help the body fight infections. Vitamin losses may occur during the preparation and cooking of foods. Since vitamin C is the vitamin that loses the most, foods containing vitamin C should be cut by hand, not with a knife, and boiled water should never be spilled.

Focus on foods that will strengthen your defense

• Winter fruits such as oranges, tangerines, grapefruit and kiwi are good sources of vitamin C.
• Vegetables such as Brussels sprouts, spinach, parsley, cress and cauliflower are rich in both vitamin A and C.
• Artichokes, yogurt, tomatoes are among the best friends of the immune system.
• Isoflavones in soybean content reduce the risk of osteoporosis and cardiovascular diseases.
• The sulfur compounds in garlic reduce the risk of cardiovascular diseases.
• Green tea, pomegranate, purslane, beetroot, chard and cinnamon have antioxidant properties.

Echinacea strengthens the immune system in colds, but if used for too long, it can become immune and ineffective in the body.

Omega 3, which is abundant in fish, walnuts, almonds and hazelnuts, strengthens the immune system. Grilled and steamed fish 2-3 times a week is important in terms of omega fatty acids, phosphorus iodine and selenium.

Supplement your gut with probiotics

Probiotics; It can prevent the reproduction of disease-causing microorganisms by increasing the bacteria that have beneficial effects for the intestinal flora and supporting the intestinal system. It also plays an important role in the synthesis of vitamins produced in the intestines by facilitating digestion. Probiotics; It is found in naturally fermented milk and dairy products or other fermented foods and beverages. Adding yoghurt, kefir and sauerkraut to the diet in order to increase the probiotic effect, which can also be used as powder and tablet, creates positive results.

Avoid mindless diets

Unconscious diets or irregular nutrition are also among the causes that negatively affect the immune system. People with bulimia and obesity have a weak immune system. For this reason, the diet must be done under the control of a nutritionist and dietitian.

Sample diet list that strengthens the immune system

Breakfast

• 4 tablespoons of oatmeal
• 2 tablespoons of chia seeds
• ¼ pomegranate
• 1 water glass milk

Snack

• 1 cup of green tea + 10 raw almonds

Noon

• Grilled meat - chicken or fish, up to 3-4 meatballs
• Mint-cress-lettuce-parsley and ¼ pomegranate salad (with 1 teaspoon of olive oil and plenty of lemon)
• 5 tablespoons of buckwheat salad

Snack

• 1 cup of kefir
• 1 teaspoon of flaxseed
• Smoothie with ½ banana

Akşam

• 5-6 tablespoons of legumes
• 4 tablespoon of yoghurt
• Lots of green salad
• 1 slices of whole wheat bread

Snack

• 1 cup cinnamon linden