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HE MOST EFFECTIVE FOODS AGAINST THE FLU!
Sudden changes in air temperatures in Erzincan, which are above seasonal norms, lead to an increase in flu cases in December. In addition to such measures as vaccination, attention to personal hygiene rules, adequate and balanced nutrition is an important place for strengthening the immune system in flu prevention.
Dietitians gave the following information about the foods that are good for the flu. “With the cooling of the weather, the incidence of colds and infectious diseases, especially influenza, is also increasing. In addition to such measures as vaccination, attention to personal hygiene rules, adequate and balanced nutrition for strengthening the immune system also takes an important place in protecting against these diseases. Individuals with inadequate and unbalanced eating habits have a higher risk of developing colds and infectious diseases, and in case of illness, their disease is more severe. Influenza is a respiratory disease caused by a virus. The disease is contagious and usually passes to others through coughing, sneezing, hand contact of an infected person.
Adults are infected with the disease up to one day before the symptoms of the disease appear and up to 7 days after they become ill. This means that people can transmit the virus even without knowing that they have the flu. Therefore, a flu epidemic can last for weeks if a large number of people in the country have been infected with the virus. According to World Health Organization (WHO) data, between 5 percent and 15 percent of the world’s population get upper respiratory tract infections during annual flu outbreaks”
Stating that those who want to protect themselves from flu should eat a healthy and balanced diet, dietitians said, “Ensuring food diversity, making the right choices, ensuring continuity in an adequate and balanced diet is much more effective in protecting against diseases. Vitamins B and C are water-soluble vitamins, so they are not stored in our body. In order to keep our immune system strong, we need to eat regularly, especially citrus fruits and seasonal vegetables. Vegetables and fruits help in growth and development, as well as provide cell regeneration and tissue repair, and are also active in the formation of resistance to diseases. In order to have an adequate and balanced diet, it is important to consume vegetables and fruits of various colors and types.
Care should be taken to consume vegetables and fruits at every meal, including breakfast in the morning, at least 5 servings (400 grams) should be consumed per day. Antioxidant defense system booster, which is rich in vitamins such as vitamins A and C feature, carrots, broccoli, zucchini, cabbage, cauliflower, parsley is abundant during the winter months as well as vegetables such as orange, tangerine, apple, grapefruit fruits such as may be preferred.
In terms of its nutritional value and economic value, it is more suitable to be consumed during the season, when it is abundant and cheap. It is more useful to consume vegetables and fruits fresh. Since most of the vitamins and minerals are found in vegetables and fruits, especially in their outer leaves, peel or parts just below the peel, those that can be eaten should not be peeled, but peeled as thinly as possible if they need to be peeled.
Since some vitamins, such as vitamins B and C, are easily lost by heat, vegetables should be cooked as soon as possible and in such a way that their vitality is preserved. Boiled water of vegetables should definitely not be poured, as there are losses in most of the water-soluble vitamins (vitamins C, B2, folic acid, etc.),”he said.
Dietitians noted that freshly squeezed juices can also be drunk both to meet the need for vitamin C and to contribute to fluid intake, “The main thing in consuming juices is not to wait, they should be consumed immediately after they are squeezed. The retention of juice leads to a decrease in vitamin C. Fruits and vegetables should be washed thoroughly with plenty of water before consumption, if necessary, a washing brush should be used, but detergent or soap should definitely not be used when washing vegetables and fruits.
Vitamin E is also effective in strengthening the immune system. It increases the body’s resistance to colds and other infections, and also prevents the oxidation of vitamin A. It is important that green leafy vegetables, oilseeds such as nuts, walnuts, and dried legumes, which are good sources of vitamin E, are consumed in sufficient quantities. However, it is more useful to consume dried legumes with cereals and foods rich in vitamin C to improve protein quality.
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