Stating that vegetables and fruits contain phenolic compounds to increase our resistance to environmental conditions, Nutrition and Diet Specialist Gizem Akgül said that these phenolic compounds have antioxidant, immune-boosting, protective properties against cancer, microbes, inflammation and heart diseases. He emphasized that it is necessary to make an important place for foods containing antioxidants while eating a balanced and adequate diet for protection against diseases and a strong immune system, and listed their benefits.
“PUMPKIN SEEDS AGAINST CANCER AND PROSTATE DISEASES”
Dietitian Akgül stated that pumpkin seeds are rich in protein, beta carotene, tocopherol and PUFA (polyunsaturated fatty acids), vitamin E and phenolic compounds and said, “Pumpkin seeds contain phosphorus, magnesium, iron, zinc, potassium and manganese minerals. 100 g pumpkin seeds approximately; It contains 6 grams of fiber and 30 grams of protein. Thanks to its fiber content, it is one of the foods that are friendly to your intestines. “It has an antioxidant, protective effect against inflammation, helps control hyperglycemia, and has a protective effect against inflammation, cancer and prostate diseases,” he said. However, he warned that it is necessary to control portions because the energy content is high.
“HONEY HAS BEEN USED TO PROTECT THE IMMUNE SYSTEM FOR CENTURIES”
Dietitian Akgül pointed out that the benefits of honey produced by bees have been known for centuries and said that honey strengthens the immune system, has antimicrobial and cancer-protective properties. Stating that honey, whose main components are water and carbohydrates, contains phenolic compounds with antioxidant properties in its structure, he said, “Honey is good for cough, expectorant, helps reduce the symptoms of sore throat, is easy to digest thanks to the enzymes it contains, contains prebiotics, helps heal wounds and protects against many diseases.” It is a functional food that contributes to treatment. “Honey supports your immunity with the B group complex vitamins and vitamin C it contains,” he said.
“BROCCOLI IS VERY USEFUL, BUT PAY ATTENTION TO THE COOKING METHOD”
Dietician Akgül stated that broccoli is rich in phytochemicals and antioxidants that support the immune system and glucosinolate, which strengthens the fight against cancer. Dietitian Akgül, who added brussels sprouts, cauliflower, Jerusalem artichoke, lettuce, purple and kale to the broccoli family, said:
“Broccoli contains fiber, vitamins A, C and K, polyphenols, minerals such as potassium, folate and iron. In a study conducted in 2013, broccoli; It has been determined that it contains higher phytochemicals than tomatoes, carrots, grapes and eggplant. Broccoli also has a protective effect against cancer. It contains high amounts of vitamin C. However, to get the best efficiency from food, attention should be paid to storage, preparation and cooking methods. Vitamin C is lost at high temperatures.”
“A MEDIUM CALORIE VITAMIN STORE: RED BEET”
Dietitian Akgül underlines that red beet is a medium-calorie food that contains carbohydrates, starch, protein, amino acids and fatty acids necessary for the body, is rich in vitamins and minerals, and says that this food is rich in antioxidants and vitamins E, K, C and A, which are important for the body. He said that it contains B vitamins as well as folic acid, magnesium, potassium, calcium, manganese, sodium, copper, phosphorus, zinc and iron. He explained that red beet, a vegetable containing natural red food pigments and extremely rich in bioactive compounds, contains betalain, which has positive effects on health, and is among the top ten vegetables with the strongest antioxidant properties.
Dietician Akgül stated that the health benefits of red beet, proven by studies, include antioxidant, anti-depression, anti-bacterial, anti-bacterial, anti-cholesterol, liver-protective and immune-boosting effects; He stated that it protects against hypertension, diabetes, cancer and cardiovascular diseases. He added that the antioxidants it contains protect against colon cancer. He stated that beetroot is also a good source of pulp and that it makes going to the toilet easier and shortens the time for defecation.
“CONSUM ESPECIALLY RADISH WHEN YOU HAVE THE FLU”
Dietitian Akgül emphasized that cruciferous vegetables such as cauliflower, broccoli and cabbage have protection against many diseases and said, “Radish strengthens the immune system thanks to the antioxidants it contains. Containing vitamin C, radish is also an important root vegetable for preventing DNA damage. It has a positive effect on the structure of cells and has a protective effect against cancer, viruses and bacteria. “You can consume radish in different ways by squeezing lemon on it and sweetening it with honey to support your immunity, especially in cases where immunity needs to be supported, such as flu infections,” he said.
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