Foods that act as a natural shield against infectious diseases

Nutrition is a phenomenon that affects health both positively and negatively. Proper nutrition and receiving adequate vitamin and mineral support increase our body's resistance to winter infections.

Therefore, it is beneficial to review your diet to get through the winter season in a healthy state.

In the event of a deficiency or insufficiency of sufficient energy, protein, vitamins, minerals, and other nutrients, it cannot be expected that body systems will function regularly and be resistant to infections. For this reason, infectious diseases are seen more frequently in individuals with inadequate and poor nutritional habits.

Expert Dietitian İrem Aksoy explained the methods of becoming stronger against infections by changing our way of eating under the following headings.

"EAT RIGHT, STRENGTHEN AGAINST DISEASES"

Proper and adequate nutrition has a protective effect against diseases. Individuals who consume enough vegetables and fruits generally benefit greatly from vitamins and minerals. Especially eating a diet rich in antioxidants (A, B group, C and E vitamins, minerals such as selenium and copper, and some 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 the body's resistance to winter infections by strengthening the immune system. The two most important food groups for healthy eating 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 strengthen immunity.

Fish, liver, eggs, and the milk group, as well as carrots, apricots, pumpkins, and leafy green vegetables, are rich in Vitamin A. Consuming fish twice a week plays a protective role against some diseases thanks to omega-3 fatty acids, which show an antioxidant effect.

Garlic and onions are stores 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 intestinal 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 keep us 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 fresh ginger root - 30 g

1 medium tangerine

1 small kiwi

Half a lemon

1 teaspoon turmeric powder

1 teaspoon 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 a tea glass measure from time to time.

News Source: 12punto