Inadequate and poor nutritional habits lower body resistance

Proper and adequate nutrition has a protective effect against diseases. Individuals who consume enough vegetables and fruits generally benefit significantly from vitamins and minerals.

In particular, a diet rich in antioxidants (vitamins A, B group, C, and E, minerals such as selenium and copper, and certain phenolic compounds) helps reduce free radicals, strengthen immunity, and protect the body against winter infections.

Oranges, tangerines, grapefruits, kiwis, rosehips, elderberries, lemons, tomatoes, red bell peppers, green peppers, and leafy green vegetables are good sources of vitamin C. They increase body resistance against winter infections by strengthening the immune system. The two most important food groups for healthy nutrition are vegetables and fruits. For this reason, you should include at least 5 portions of fresh vegetables and fruits in your daily nutritional routine.

Healthy fats such as olive oil, walnuts, almonds, hazelnuts, sunflower seeds, and pumpkin seeds are sources of vitamin E. Including healthy fats in your diet helps reduce free radicals and supports the strengthening of immunity.

CONSUMING FISH TWICE A WEEK...

Fish, liver, milk and dairy products, carrots, apricots, pumpkin, and leafy green vegetables are rich in vitamin A. Consuming fish twice a week plays a protective role against certain diseases thanks to omega-3 fatty acids, which exhibit an antioxidant effect.

Garlic and onions are storehouses of vitamins and minerals, and are powerful antioxidants and anti-inflammatories. Do not neglect to use them in your meals during the winter season.

Two products you should include on your table; yogurt and kefir are known to support the immune system by supporting the gut flora thanks to their probiotic properties.

Ginger, which prevents the proliferation of bacteria and viruses that cause infections, is quite rich in many vitamins, minerals, and fiber. It provides protection especially against viral and bacterial infections.

In conclusion, eating a varied, adequate, and balanced diet appropriate for the season will ensure we stay fit against seasonal infections.

In addition to your healthy eating routine, you can find a drink recipe below that you can consume from time to time to support your immunity.

Ginger immunity-boosting drink;

• 1 small piece of fresh ginger root - 30 g
• 1 medium-sized tangerine
• 1 small kiwi
• Half a lemon
• 1 teaspoon of turmeric powder
• 1 teaspoon of black pepper powder

Preparation:

After peeling the ginger, tangerine, kiwi, and lemon, blend them until you obtain a smooth mixture.

Dilute with 1 glass of water, add the turmeric and black pepper powder, and mix. You can consume it in half-teacup portions from time to time.

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