From the common cold to the flu, from pharyngitis to bronchitis… With the cold weather, diseases began to knock on our door frequently. Therefore, it is of particular importance during this period that our immune system is strong, which prevents disease-causing agents such as viruses and bacteria from entering the body. The most effective way to strengthen the immune system is to eat right! Acıbadem Fulya Hospital Nutrition and Diet Specialist Melike Şeyma Deniz pointed out that proper nutrition means adequate, balanced and colorful nutrition and said, “The more various nutrients are taken, the better our immune system works. Therefore, our body needs all of the proteins, vitamins and minerals. For example, vitamin C helps repair damaged areas of tissues, while zinc helps cells in the immune system develop.” So, which foods should we regularly include on our table in order to strengthen our immunity during the winter months? Nutrition and Diet Specialist Melike Şeyma Deniz talked about the foods that strengthen the immune system; made important recommendations and warnings.
ATTENTION TO VITAMIN A
Vitamin A, which we know for its effects on visual function, also strengthens the immune system and protects the body from diseases, and with this feature, it is also known as an anti-inflammatory vitamin. Nutrition and Diet Specialist Melike Şeyma Deniz, “Vitamin A comes in two forms; The type known as retinol is found in animal foods such as liver and eggs, while the type known as provitamin A is found in foods such as carrots, sweet potatoes, spinach and cabbage. Take care to keep these foods on your table regularly during the winter season.
ESSENTIAL IMMUNE SYSTEM: VITAMIN C
Vitamin C, which has antioxidant properties, is involved in the fulfillment of many tasks in the body. At the same time, it undertakes an extremely important function, such as protecting the body against diseases. Winter vegetables and fruits come to our rescue with their rich vitamin C content. Fruits and vegetables such as oranges, lemons, tangerines, kiwis, broccoli, spinach, cauliflower, cress, parsley, and red pepper are good sources of vitamin C. You can meet your daily vitamin C needs by choosing dishes such as a salad with pepper, parsley and cress, broccoli salad and cauliflower dish, as well as a serving of fruit containing vitamin C every day.
MUST HAVE ON YOUR TABLE: FOODS WITH ZINC
Nutrition and Diet Specialist Melike Şeyma Deniz, stating that the cells that make up the immune system need zinc for their development and fulfillment of their duties, continues: “In some studies; It has been shown that zinc can help reduce the duration and severity of the common cold. Sources such as turkey, chicken, fish and yogurt are rich in zinc. If you want to get zinc from herbal sources; You should include nut group foods such as pumpkin seeds, cashews, hazelnuts and peanuts on your table”
FEED RICH IN SELENIUM
Selenium; A good antioxidant that increases the body’s defense against cells such as bacteria and viruses. Selenium is found in the form of selenocysteine in foods of animal origin, and in the form of selenomethionine in foods of plant origin. Getting selenium from both animal and plant sources means consuming both sources. Chicken, turkey, fish, seafood, grains and nuts are good sources of selenium.
HIGHLIGHTS WITH ITS ODOR AND BENEFIT: GARLIC
Garlic is one of the foods you should definitely consume, thanks to the sulfur in its content. Since ancient times, garlic, which has been described as a natural antibiotic due to its sulfur content, has an important function such as strengthening the immune system. Nutrition and Diet Specialist Melike Şeyma Deniz, “For maximum benefit from its positive effects, make a habit of consuming garlic by crushing it raw. This is because a beneficial compound in garlic called allicin comes out as a result of crushing it. However, there is no problem for those who cannot consume it raw, adding garlic to their meals.”
DON’T SAY “I CAN TAKE TOO MUCH VITAMIN C”!
Nutrition and Diet Specialist Melike Şeyma Deniz warns that “do not increase your consumption of freshly squeezed orange juice because of the thought that taking more vitamin C will be beneficial” and continues: “The daily fruit requirement of women can be considered as 2 servings and men as 3 servings. A glass of freshly squeezed orange juice, on the other hand, can contain 4-8 portions of oranges, depending on the size of the orange. Consuming a high amount of orange in the form of fruit juice not only causes loss of pulp, but also means taking high fruit sugar, which negatively affects the blood sugar balance.
WINTER SOUP THAT STRENGTHENS IMMUNITY
A delicious and practical winter soup that allows you to benefit from the vitamins, minerals and beneficial compounds contained in seasonal vegetables:
Materials: Cauliflower, broccoli, chickpeas, garlic, pepper paste, chili flakes and salt
Preparation of: After washing and cleaning the cauliflower and broccoli, cut them into small pieces. Add 6-8 glasses of water to chickpeas, cauliflower, broccoli, garlic and pepper paste and cook all the ingredients. Add 1 teaspoon of cayenne pepper and salt to it. If you want your soup, you can pass it through a blender, or you can consume it as grains.