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Although the calendars show spring in Turkey, we should keep our immunity to diseases strong these days when we experience winter cold, don’t forget to eat a balanced diet, sleep regularly and exercise.

In spring, the weather warms up and cools down, thin clothes worn, changing nutrition and sleep patterns cause the body’s resistance to weaken. This condition also makes it easier for us to catch diseases such as colds, flu, and colds. Turkey Medicals member and Istanbul hospital, Turkish Nutrition and Diet Expert stated that healthy eating is very important for a strong immunity these days, when the pandemic is also ongoing, and listed her recommendations as follows:

Don’t skip breakfast

1- Start the day with a glass of warm water. Add a teaspoon of olive oil and a few drops of freshly squeezed lemon juice to this water. Thanks to this, you activate your metabolism, both by cleansing your digestive tract and by stimulating your intestinal activity.

2- Add turmeric powder, black pepper, nigella and thyme to 1 tablespoon of olive oil and consume it for breakfast.

3- Add a cup of green tea to your breakfast. Green tea is a powerful antioxidant with catechin in its composition. Greens is a natural antioxidant.

4- Do not forget about protein for breakfast. Egg yolk is the most valuable after breast milk and is the most available source of protein in the body. Let your egg be neither raw nor overcooked.

5- Add oilseeds such as walnuts, raw almonds to your breakfast and meals. Oilseeds strengthen your immune system with their structure rich in iron, calcium, zinc and magnesium.

A must-have probiotic

6- Strengthen your microbiota by including probiotic foods every day. Homemade yogurt, kefir, pickles (especially sauerkraut), cottage cheese, boza, tarhana, turnip juice are probiotic foods. In order to increase the effectiveness of probiotic nutrients in your body, I recommend that you also include prebiotic nutrients. These bananas, apples, raisins core, chicory, artichoke, yam, onion, garlic, leek, asparagus, celery, soy beans, legumes (lentils, chickpeas), whole-grain foods (pasta, bulgur, buckwheat, wheat germ, etc.), flax seeds, almonds and walnuts.

Feed on pulp, get rid of toxins.

7- Include salad in the main meals. Add cress, arugula, spinach, alaturp to your salads because it contains kaempferol; broccoli, cauliflower, Brussels sprouts, cabbage, dried onions, spring onions because it contains quercetin. Add olive oil and freshly squeezed lemon juice to your salad, as it contains Omega 9 fatty acids and oleuropein, as well as naringenin and limonoid compounds. Do not overestimate the amount of olive oil.

8- Consume foods rich in pulp, such as whole grain pasta, bulgur, legumes, vegetables. When you eat rich in pulp, it becomes easier for you to get rid of toxins.

9- Consume your homemade yogurt with plain oatmeal for the meals. Oatmeal helps strengthen the immune system with its structure rich in beta-glucan.

Eat yogurt with garlic

10- Add plenty of garlic to your yogurt at main meals. Garlic is a powerful virus repellent.

11- Try to drink at least 10 glasses of water every day. You can drip lemon into your water. It will not work if you squeeze the lemon into hot water, vitamin C is sensitive to heat and can lose its properties.

12- Finally, regular sleep and exercise also keep immunity strong. Be sure to sleep at least 7 hours a day and take at least a walk.

The recipe for healthy soup

Here is a recipe for immune-boosting soup that you can consume at main meals.


A pinch of chard

1 small potato

A quarter of a small size of broccoli

1 medium carrot

2-3 cloves of garlic

1 slice of pumpkin

1 cup of red lentils

3 tablespoons of chickpeas

1 teaspoon of half-fat milk

It’s making

Let’s wash the vegetables by rubbing them under running cold water. Let’s peel them off with a ceramic-coated or bamboo knife and chop them small by small. Let’s boil the washed mung beans and lentils in a bowl. Then we put them in a saucepan with washed vegetables and add 4-5 cups of water to them. When all our ingredients are cooked, after removing them from the stove, add the powdered turmeric, black pepper and our heated half-fat milk. You can blenderize the soup according to your preference.

Prefer to consume grains in order to keep your glycemic index high.


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President of Organ Transplant Center at MedicalPark Hospital Antalya

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.


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.


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.


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.
Medically Reviewed by Professor Doctor Alper Demirbaş
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