Acıbadem Fulya Hospital Nutrition and Diet Specialist Melike Şeyma Deniz talked about the foods you should regularly consume to prevent diseases during the winter months.
The common cold, flu, bronchitis, pharyngitis… The incidence of diseases is increasing in these days when the cold air runs down to our marrow. One of the most effective ways of protecting us from diseases that make up a duvet is to strengthen our immune system, which acts as a shield against the harmful effects of microorganisms such as viruses and bacteria that cause infection in our body. 3 essentials for strengthening the immune system are: Not neglecting to drink water, paying attention to sleep patterns, ensuring that our nutrition is sufficient and balanced. It is also very important not to miss the foods that strengthen the immune system from our table. Acıbadem Fulya Hospital Nutrition and Diet Specialist Melike Şeyma Deniz talked about the foods you should regularly consume to prevent diseases during the winter months.
Fish is the most important source of omega 3 fatty acids that the body does not produce and therefore we must take it with nutrients. Make sure to consume fish 2-3 times a week to get omega 3, which enables the removal of the disease compounds from the body. Remember that you should prefer your fish as a grill, baked or steamed.
Orange and kiwi
Orange and kiwi… The common point of these two is that they contain vitamin C. Thanks to their vitamin C content, they have protective properties against diseases such as colds and flu. However, there are 2 rules you should be aware of while consuming both the vitamin store and the pulp source fruits: Firstly, you should consume it by portion control without forgetting that enough fruit to fill your palm means one portion of fruit. Secondly, you shouldn’t eat more than 2 servings of fruit at the same time.
Getting enough protein is important for strengthening the immune system. Eggs are also known as the best quality protein source. Eggs also stand out with their vitamins A and B, iron, zinc and folic acid. If you do not have any health problems or allergies, you can consume 1 egg at least 3-4 times a day.
Scientific studies conducted; shows that organosulfur compounds in garlic have a preventive effect on many diseases, such as cancer and cardiovascular diseases, in which toxins fight. Especially the “allicin” found in garlic has both antibacterial and anti-viral effects and it has a protective effect against the most common diseases this season such as colds, colds. For maximum benefit, pay attention to eating the garlic by crushing it.
Kale is a nutrient that we should all be on the tables with the vitamins A, K, C, calcium and magnesium. It has an anti-cancer and anti-viral effects with the content of both a very powerful antioxidant and quartet. You can consume black kale as a hot vegetable dish, stuffed or soup 1-2 times a week during the season.
To strengthen the immune system, it is important to eat rich in vitamins and minerals and get enough protein. Legumes such as lentils and chickpeas are also a food group that meets these 2 conditions by containing protein, pulp, vitamins of group B and iron. Nutrition and Dietetic Specialist Melike Şeyma Deniz pointed out that you should make a meal containing legumes 2-3 times a week, “Let legumes accompany your meal with a green salad with lemon. Thus, you both increase the vitamin you take and provide better utilization of the iron in legumes thanks to the vitamin C found in lemons and greens. ” says.
By helping metabolism work faster, green tea, which contributes to weight loss and prevents sudden blood sugar changes, is rich in antioxidants that fight free radicals and thus strengthens the immune system. However, if you add green tea to excessive boiling water, you will lose the effects of antioxidants in your leaves. So, prepare your green tea using non-boiling water.
“Pomegranate, which colors the tables with its color, is one of the indispensable foods for a strong immune system thanks to its antioxidant source.” “One half serving of pomegranate is equal to one fruit,” says Melike Şeyma Deniz, Nutrition and Diet Expert. You can consume the pomegranate by adding it to your salads at main meals, or at snacks if you wish. For example, by adding 2-3 tablespoons of pomegranate in a bowl of yogurt, you can make a great snack that strengthens the immune system. ”
Ginger, which is famous for being good for nausea; It also helps lower cholesterol, protect the liver, delay coagulation and strengthen the immune system.
Turmeric is a spice that has shown positive effects on health in recent studies. Turmeric, which plays a role in the prevention of cardiovascular diseases, lowering cholesterol and has anti-inflammatory properties, should also be on your table for a strong immune system. You can consume about 1 teaspoon of turmeric soups by adding it to your meat and chicken dishes.
Flaxseed helps to regulate bowel movements with the pulp it contains and is recommended as a good remedy for those with constipation problems. It is also a good source of phosphorus, magnesium, copper and vitamins of group B, omega 3 and omega 6 fatty acids and strengthens the immune system. By adding 1-2 teaspoons to your meals, you can benefit from these effects of flaxseed.
Kefir is a dairy product that is rich in protein, calcium, magnesium, phosphorus, and stands out with its probiotic content. It is known that probiotics regulate the intestinal flora and help resist diseases. Eating 1 cup of kefir, which is rich in probiotics, helps to strengthen the immune system.