The tension that occurs in individuals depending on the pandemic conditions and the deterioration of the emotional state with the related sleep system can cause many people to have an unhealthy diet. In this process, it is valuable to consume healthy foods that make you feel adequate and to keep immunity strong by taking vitamin-mineral basis, especially vitamin D. dit. Ceyda Parıltı Çakın gave information about the things to be considered in order to strengthen immunity during the coronavirus process.
Protect yourself from coronavirus both physically and spiritually
Improving nutrition supports mental health as well as physical health and plays a valuable role in helping individuals cope with the trouble, uncertainty and spiritual tension caused by Covid-19. is playing. It is possible to increase the levels of melatonin and serotonin hormones, which have a mission in dealing with sleep disorders and tension, and amino acid levels called tryptophan, with some foods. In the nutrition program, especially eggs, almonds, oats, whole grain foods, bananas and red fruits should be included on a daily basis. However, at least two days a week, grilled or baked fatty fish with strong Omega-3 fatty acids should be preferred. It is also of great benefit to increase the production of the amino acid tryptophan, which provides sleep by consuming milk and milk products regularly.
Obesity increases the negative effects of Covid-19
Recent scientific research draws attention to the interest in the midst of Covid-19 and nutrition. While proper nutrition is seen as the pillar of resilience in times of crisis, a lack of nutritious nutrients puts individuals at a disadvantage for preventing and fighting the coronavirus. While unhealthy nutrition leads to obesity; obesity, on the other hand, increases the risk of serious complications in case of contracting Covid-19, as well as chronic diseases such as diabetes and heart diseases. In addition, obesity, along with widespread inflammation and hypoventilation in the body, can make it difficult to fight the disease.
Boost your immunity
Nutrition has a valuable influence on the immune system and susceptibility to disease. It has been proven that specific nutrients or nutritional components can affect the immune system through activation of cells, modification in the production of signaling molecules, and gene expression. However, the foods consumed determine the presence of beneficial bacteria in the gut, which is a valuable immune system organ. Adequate consumption of macro and micronutrients, especially iron, zinc and vitamins B6, B12, A, C and E, can help prevent and fight infection by enhancing immune function.
Vitamin D level has a decisive role in the severity of Covid-19
There are studies on the relationship of vitamin D level, one of the most valuable vitamins, with the severity of Covid-19 and deaths due to Covid-19. . In addition, respiratory tract diseases are associated with impaired vitamin D metabolism; It was also determined in studies that the level of vitamin D decreased after lung infection.
Vitamins and minerals should be taken naturally
The most important sources of these vitamins and minerals, which are necessary for the immune system, are animal protein sources such as eggs, milk and dairy products, red meat, turkey and fish. Sunflower seeds, peanuts, almonds and avocados contain healthy fatty acids and vitamin E, which are valuable for immunity again. Antioxidant nutrients that are valuable for our body’s defense system are found in high levels in citrus fruits and vegetables such as kiwi, beetroot, dark green leafy vegetables, cauliflower, broccoli, garlic and onions. First of all, these vitamins and minerals should be taken naturally with a stable diet, and in case of need, support should be used by consulting the doctor.
Follow these rules for a stable diet
Take care that the vegetables and fruits you consume are of different colors. The more colorful your plates are, the more antioxidants, vitamins and minerals you’ll get. At least two days a week, eat fish rich in omega 3 such as anchovies, mackerel, sardines, bonito, and chives, either grilled or baked in the oven. Pay attention to your liquid consumption. 30 ml per your body load. provide water consumption. Avoid packaged snacks. Take care that your meals are systematic. Stay away from nutritional supplements, herbal mixtures and cures without scientific support. Try to make regular physical activity and exercise a part of your life. Take care that your sleep time is sufficient.
SOURCE: MAHMURE
