We are passing through a time when we need to value the immune system more than ever in order to protect ourselves from the danger of coronavirus that affects the whole world. The most basic point in strengthening the immune system is to pay attention to a healthy diet. For this, it is necessary to consume foods that strengthen the immune system. Here are ways to strengthen the immune system!
How to strengthen the immune system?
Since the immune system works in coordination with all other body systems, it is important to pay attention not only to nutrition, but also to all health offers and hygiene. The following lifestyle strategies can make a person’s immune system stronger:
Not smoking,
Exercise regularly,
Maintaining a healthy weight,
Avoiding alcohol or not getting too much,
Sleeping properly ,
Minimizing tension,
Truth to practice hand washing and oral hygiene.
Eating well plays a vital role in staying healthy. The following nutrients can help boost the immune system:
Turmeric
According to a 2017 review; Turmeric has antioxidant and anti-inflammatory effects with the curcumin it contains. Therefore, consuming turmeric can boost a person’s immune response. While consuming turmeric, it is necessary to use black pepper and olive oil to increase the activity of curcumin. Curcumin in turmeric is also used in some herbal supplements.
Broccoli
Broccoli is a valuable source of vitamin C. It also contains powerful antioxidants such as sulforaphane. For these reasons, it would be beneficial to add it to the menu systematically to support immune system health. Broccoli can be boiled and consumed in the form of salad, or it can be consumed as a soup. Adding cream to the broccoli soup you will prepare can prevent children from being bothered by the smell of broccoli.
Sweet potato
Although potato is a vegetable that is widely grown and consumed in our country, sweet potato is still not widely used. 1 medium sweet potato, which can be bought especially from gourmet markets, contains about 100 calories, but meets 120% of a person’s vitamin A needs and 30% of daily vitamin C needs. The more orange the sweet potato is, the more beta carotene it contains. Beta carotenes also help keep skin healthy and may protect against skin damage from ultraviolet (UV) rays.
Spinach
Spinach can be preferred for immune system strengthening because it contains many essential nutrients and antioxidants, including flavonoids, carotenoids, vitamin C, vitamin E. Apart from this, spinach helps cell division and DNA repair with the nutrients it contains.
Ginger
Ginger can be consumed as a spice in various dishes, it can also be used in desserts or drunk as tea. Studies show that ginger has anti-inflammatory and antioxidative properties that help prevent diseases. However, studies on ginger are still limited and more research is needed to confirm whether it can effectively prevent diseases.
Garlic
Garlic has long been widely used for the prevention of colds and other diseases. A review study looked at whether taking garlic supplements containing allicin reduced the risk of colds. In the study, one group used placebos with no effect, while the other group took garlic supplements. As a result of the studies, the group that took the placebo had twice as many colds as the group that took the garlic supplements. However, researchers say more research is needed to determine whether garlic can help prevent the common cold. However, garlic is a food that can be easily added to meals because it is delicious.
Green tea
Green tea contains only a small amount of caffeine, so it can be consumed as an alternative to black tea or coffee. Like blueberries, green tea also contains flavonoids, which may reduce the risk of colds. Moreover, drinking green tea positively affects blood lipids, increases proper cholesterol, and reduces lousy cholesterol, triglycerides and total cholesterol.
Kefir
Kefir is a fermented beverage containing live bacterial cultures that are beneficial for health. A 2017 study shows that regular kefir consumption can help fight bacteria, reduce inflammation, and increase antioxidant activity. Although much of this research has been done on animals or in laboratory cell cultures, there are increasing theories today that probiotics affect gut health and, therefore, the immune system.
Sunflower seeds
Sunflower seeds are powerful sources of vitamin E. Vitamin E, like other antioxidants, fights free radicals and improves immune function. You can consume sunflower seeds as a snack or add them to salads or breakfast cereals. Since consuming sunflower seeds too much can cause weight gain, care should be taken about the size.
Almond
Almond, like sunflower seeds, contains plenty of vitamin E. It is also rich in manganese, magnesium and fiber. A small handful or a quarter cup of almonds is a healthy snack that can benefit the immune system.
Orange and acidic fruits
Acidic fruits such as oranges, tangerines, grapefruit and kiwi are good sources of vitamin C. The system of how vitamin C deals with respiratory illnesses such as the common cold is still not entirely clear. However, since the amount of vitamin C in the body is observed to be greatly reduced in colds, vitamin C is thought to have a valuable role in fighting these viruses. As a result, vitamin C can reduce the duration of common cold symptoms and improve the function of the human immune system.
