Autumn is here, watch out for seasonal transitions: 10 nutritional tips to boost your immunity

With the arrival of autumn, illnesses have already started knocking on our door! During the autumn months, when temperatures drop, the main task of the body's metabolism becomes keeping body temperature stable. To protect itself against the cold, the body uses its energy more controlledly, and while this situation lowers the metabolic rate, it also reduces the body's resistance.

Acıbadem Dr. Şinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Tuba Sungur points out that we must strengthen our immune system to build resistance against diseases, stating, "One of the most effective ways to do this is to pay attention to adequate and balanced nutrition. Drinking plenty of water is also very important for having a strong immune system. In addition to these, we also need to pay attention to staying away from stress, smoking, and alcohol, exercising regularly, and getting regular sleep."

Ensure you are getting enough protein

Consuming an adequate amount of protein helps our body protect itself against diseases. Therefore, make sure to include in your daily diet an average of 4-5 meatballs' worth of meat/chicken/fish or plant-based protein sources like dried legumes, 1-2 matchbox-sized portions of cheese, and eggs, which are a high-quality protein source.

Add color to your plate

Almost all vitamins (A, D, E, C, B group, folate, and biotin) take on separate roles within the immune system. Nutrition and Diet Specialist Tuba Sungur points out that all these vitamins provide many benefits to our bodies, stating, "Due to the effects of these vitamins on our bodies, variety in your diet is very important. Therefore, include vegetables and fruits of different colors in every meal on your table. Consuming 7 portions of vegetables and fruits a day will meet your body's needs."

Drink green tea

Thanks to the polyphenolic compounds it contains, green tea helps protect our body against infections. Studies show that the antioxidant properties of green tea are higher than those of black tea. To get the maximum benefit from green tea, steep the green tea leaves in 90-degree water for 2 minutes.

However, due to its high caffeine content, do not consume more than 2-3 cups a day. You also need to be careful about food-drug interactions, as green tea and some medications are absorbed through the same pathway. In fact, consuming it with anticoagulants (blood thinners) can be problematic.

Therefore, if you have kidney disease, thyroid disorders, or hypertension, or if you are taking blood thinners, be sure to consult your doctor before drinking green tea.

Don't forget zinc-rich foods

Zinc is a mineral that plays a vital role in our immune system due to its powerful antioxidant properties. Therefore, a zinc deficiency can lead to a decrease in the body's resistance. Red meat, poultry, shellfish, legumes, nuts, pumpkin seeds, whole grains, and dairy products are foods rich in zinc.

Add turmeric and ginger to your meals

Ginger stimulates the production of special defense substances that our cells create against viruses and exhibits anti-inflammatory properties. Thus, it can protect us from diseases by increasing our body's resistance. Additionally, when mixed with honey and consumed, it is also good for coughs.

You can drink 1-2 cups of ginger tea a day, use ginger root in cooking, or use it as a spice. Turmeric, which is the main source of the compound called 'curcumin', is also an antioxidant that alleviates inflammation. At the same time, it protects the intestinal lining and prevents the growth of harmful microbes. You can use turmeric as a spice in meals and soups.

Consume vitamin C and vitamin E together

Vitamin C supports the antioxidant properties of vitamin E. Nutrition and Diet Specialist Tuba Sungur states that consuming both vitamins together provides greater benefits for this reason, saying, "Consuming vitamin C-rich foods such as rosehip, lemon, strawberry, kiwi, green pepper, red pepper, broccoli, leafy green vegetables, and citrus fruits like mandarin, orange, and grapefruit, along with vitamin E-rich foods such as olive oil, avocado, hazelnuts, walnuts, peanuts, sunflower seeds, and almonds, will make a significant contribution to strengthening the immune system."