Reading time is <1 mins
.
.
FOODS THAT EFFECTIVELY STRENGTHEN IMMUNITY AGAINST INFLUENZA, COLDS, COVID-19!
In winter, we become more susceptible to diseases such as flu, colds. At the same time, it is becoming even more important to strengthen our immunity due to the continued impact of such variants of the coronavirus as Delta, Omicron. While paying attention to immune-boosting nutrition, it is necessary to control our weight on the one hand and avoid excessive calorie intake. A balanced and healthy diet helps us stay at our ideal weight, while also ensuring that our defense systems are stronger. For this reason, we have listed foods that will strengthen our immunity, improve our cognitive performance and allow us to have a better quality of life.
Vitamins, minerals, and beneficial fatty acids are of great importance for protecting our body’s immune system and being stronger against diseases. A healthy and balanced diet is also the formula for ensuring that our body’s stores are full, such as vitamins and minerals. It is also very important to protect our body health to protect it from infectious diseases, especially in winter. In addition to being vaccinated to get rid of serious diseases, especially
Turkey Medicals, in this nutrition list that we have prepared for readers, you will both find out which vitamins are in which foods and see the benefits of these nutrients that you never knew. If you’re ready, we’ll start…
Ginger is a plant that has anti-inflammatory properties. Among the most important health benefits of ginger is that it helps to get rid of nausea, decongest pain, improve breathing conditions and reduce bloating.
Traditionally, ginger is used against colds and flu in many Asian countries. A study published in a journal found that fresh ginger shows potential antiviral properties against respiratory infections.
Ginger can be consumed in form of tea to relieve sore throat and cough, and its immunomodulating effect.
Ginger, which has a very important effect on our body due to the fact that it has an anti-inflammatory nature, is also a natural painkiller. But it is necessary to pay attention to the amount of use of ginger. Its consumption in high doses can lead to such consequences as heartburn, heart rhythm disturbances and skin loss.
Thanks to the consumption of citrus fruits consisting of fruits such as oranges, tangerines, grapefruits, lemons, the body receives many vitamins it needs. Increasing the consumption of citrus fruits in winter also provides complete protection against colds and diseases by increasing the body’s immunity.
Compared to other vitamins, vitamin C, which fights viruses and infections and is one of the most important elements that can be preferred to strengthen our immunity, is found in many foods.
The highest vitamin C stores for those who want a higher proportion of vitamin C
– Lemon
– Orange
– Capya pepper
In addition to foods rich in vitamin C, you can consume grapefruit, pineapple, strawberry from the fruit group, tomatoes, parsley, broccoli and spinach from the vegetable group.
Iron is one of the most important minarets that will protect us from diseases. However, when consuming foods that we know are iron stores, it is necessary to pay attention to which food group these foods belong to.
Because BOTH iron-containing foods are easily digested, AND iron-free foods need to be supplemented with vitamin C. HEME is an iron-porphyrin protein found in hemoglobin. If a food contains BOTH iron, it is easily digested.
BESIDES, iron is found in products of animal origin. Foods such as red meat, spleen, liver are BOTH sources of iron.
Iron-containing foods that contain HEME
– Chicken
– Sheep
– Steak
– Liver
BOTH non-ferrous iron sources that should be consumed together with vitamin C
If you want your iron absorption to be better, if you want to digest nutrients better, you need to consume BOTH iron-free foods with vitamin C.
HEME-free ferrous foods
– Dried beans
– Lentil
– Spinach
– Mullet
– Chickpea
For this reason, in addition to these nutrients, you can consume the following sources of vitamin C.
– Pepper
– Broccoli
– Parsley
– Brussels sprouts
– Cauliflower
– Green bell pepper
Sources of calcium
Calcium, which is a very important mineral for bone health in the first place, also has a structure that directly affects the muscle and nervous system. For a strong immunity, the daily need should be met as much as possible and not consumed in excess.
All milk and dairy products contain calcium. But besides these, you can also get calcium from foods such as nuts, almonds, walnuts, eggs.
Rich sources of Omega 3
One of the most important elements that allow a healthy body to resist diseases is Omega 3.
Turkish Nutrition and Diet Expert points out that the consumption of fish rich in Omega-3 fatty acids is also important for the immune system. Consumption of fish such as anchovies, bluefish, salmon, tuna, haddock, rich in n-3 fatty acids that affect your immune system; recommended 2 times a week for a total of 300 grams.
We can cook the fish on the grill, steamed or in the oven, as the fat content is too high. Because the beneficial fatty acids contained in the fish cooked in oil are minimized. The combination of “vegetable +protein” is completed by boiling a salad or vegetable that will be added to it.
Vegetable sources of Omega 3
For people who have difficulty consuming the Omega 3 food group, which is abundant in seafood, Omega 3 is also abundant in walnuts, nuts, meat, pumpkin seeds and chia seeds.
Vegetable sources containing omega 3 fatty acids
– Flaxseed oil
– Chia seeds
– Olive oil
– Avocado
– Microalgae (small forms of algae, such as Chlorella)
– Eaten dry
Nuts have a balanced ratio of omega 3 and 6 in the form of 5: 1. when you consume 14 dried nuts (about 60 grams), you will have met 50 percent of your daily omega 3 needs. For more information, click on our news: 5 herbal sources containing omega 3 fatty acids
Sources of probiotics: yogurt and kefir
Thanks to the probiotics contained in it, products such as yogurt, kefir, which play a key role in strengthening immunity, bring other benefits to our body. Probiotics that protect our digestive system strengthen our intestines and minimize the likelihood of infection.
“If we want to keep our immune system strong, we should take care to consume strong probiotic sources such as pickles, kefir, tarhana, turnip juice and boza, one of the favorite foods of our intestines, daily,” says Kenan Yildirim, a Nutrition and Diet Specialist who says that foods with a high probiotic content reduce the risk of upper respiratory tract infections.
They will be taken into account in the daily diet to strengthen immunity
Nutrition and Diet Specialist in Antalya, she also gives the following recommendations regarding our daily diet to strengthen immunity
Eggs, which are a good and high-quality source of protein (if the person does not have a disease that needs to be limited), can be consumed every day.
Kefir and yogurt with the addition of probiotics, in addition to being a source of protein, support the intake of probiotics. It should be consumed up to 2 servings every day.
It should be consumed 2 times a week from fatty fish rich in Omega-3 fatty acids.
Whole grain sources with high fiber content and oats rich in beta glucan are important for supporting immunity.
Vitamin C sources such as kiwi, oranges, tangerines, grapefruits can be included in up to 2-3 servings per day.
Carrots, green leafy vegetables are important sources of vitamin A. Greenery is a good source of vitamin A in the body. It can be added to every meal.
Do not skimp on foods with high antioxidant properties such as broccoli, cauliflower from your tables.
Take advantage of the properties of spices that also support immunity. One of the effective spices is ginger, and turmeric, the main ingredient of which is curcumin, is an anti-inflammatory. You can consume it by mixing it in yogurt or drinks.
Include olive oil from vegetable oils in your diet. You can also add raw almonds, raw hazelnuts and walnuts, which are a source of vitamin E, to your diet.
To keep the immunity strong, also pay attention to these:
Also,
Pay attention to regular and high-quality sleep. Do not forget about the importance of night sleep.
– Drink plenty of fluids.
– Do regular exercise.
– Pay attention to your stress levels.
– Avoid smoking and alcohol, excessive consumption of caffeine.
Bonus information: What is the importance of night sleep?
Sleeping in a dark environment, the hormone that spreads throughout the body during sleep also supports the mechanisms of maintaining the vital activity of metabolism. The hormone melatonin, deceleration of which begins between 21:00 and 22:00 in the evening and reaches a higher level between 22:00 and 05.00, reaches its highest values between 02.00 and 04.00 at night.
.
.
.
.
Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.