The immune system is a defense system made up of organs, cells, tissues and proteins that protects the body against diseases. In these days when we need to pay more attention than ever for a healthy life, foods rich in vitamins and minerals should be consumed consistently to strengthen immunity. However, the rules of stable nutrition should also be followed. The following foods can help strengthen immunity, but it should not be forgotten that they should be consumed consistently:
Foods that boost immunity
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Citrus, Red and Green Peppers (Foods Strong in Vitamin C)
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Carrot, spinach, broccoli, red bell pepper (foods rich in vitamin A)
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Green leafy vegetables (Iron-rich foods)
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Dairy products (Foods containing calcium and protein)
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Blueberry (It is a powerful antioxidant)
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Dark chocolate (It is a strong antioxidant, but sugar-free and should be consumed in small quantities)
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Garlic
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Ginger
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Turmeric (Especially useful in combination with black pepper and olive oil.)
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Green tea
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Nuts with high nutritional value such as almonds, seeds, walnuts and hazelnuts
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Marine artifacts (foods high in Omega 3)
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Legumes (Vegetable proteins)
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Foods containing probiotics such as yogurt and kefir
Vitamins and minerals that strengthen the immune system
Vitamins and minerals help strengthen the immune system as part of a stable diet. In particular, vitamin C is a powerful antioxidant that fights infections. Winter fruits such as tangerines, grapefruit, oranges, which are called citrus fruits, vegetables such as bell pepper, parsley, brussels sprouts, and spinach are foods rich in vitamin C.
In addition to vitamin C, minerals such as Omega 3 fatty acids (seafood), vitamin E (almonds, peanuts, hazelnuts), vitamin A, vitamin D, B-cluster vitamins, probiotics, selenium, zinc and iron also play a valuable role in strengthening the immune system. .
How to strengthen the immune system?
The immune system is complex. For this reason, there is no single way and test to strengthen the immune system. Consuming foods high in vitamins and minerals does not strengthen the immune system. Instead, it is necessary to consume all beneficial nutrients in a stable manner and to create a stable nutrition program. For example, taking insufficient protein while consuming foods high in vitamins reduces body resistance. For this reason, it is important to consume all these nutrients with a stable nutrition program. At the same time, gaining healthy life habits, staying away from wasteful habits such as alcohol and tobacco products and sedentary life style are also valuable factors for keeping the immune system strong.
Ways to strengthen the immune system
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You should pay attention to your sleep schedule.
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You should stay away from the sedentary life method and train systematically.
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You should drink plenty of fluids.
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You should stay away from overvoltage or seek expert help for voltage management if necessary.
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Maintaining the ideal weight or reaching the ideal weight is valuable. You can get expert help for this.
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Harmful habits such as alcohol and smoking should be avoided.
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Attention should be paid to hand and oral hygiene.
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Balanced diet rules should be followed. It should be consumed from every food in the required amount and consistently.
Which foods should we avoid?
It is also valuable for a strong immune system to avoid the following foods as much as possible or to consume less.
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Foods containing refined sugar
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Trans fats (fries, fast food, instant cake, etc.),
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Processed packaged foods (packaged snacks such as chocolate, chips),
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Processed meats (salami, sausage, etc.)
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Foods containing gluten (wheat flour, pita bread, lavash, bread)
