In September, changing weather temperatures, as well as weakness, flu and flu diseases began to show itself. Is it possible to protect against these diseases by strengthening our immune system?

To preserve and strengthen health, consuming high nutritional “real foods olm should be our main goal, regardless of summer or winter. All systems in our body, including the immune system, need nutrients from the foods we consume. We can think of the nutrients as the main superheroes hidden in the food. When it comes to the immune system, the prominent elements are A, C, E vitamins and zinc minerals. Omega-3 fatty acids are also one of the strongest supportive forces of the immune system. In fact, we can easily supply all of these nutrients to our immune system.

Dark green leafy vegetables dominated in the vegetable and fruit stalls in winter, bright orange colors are not wasted, but delicious fish that get greasy as the weather cools Hepsi All of them are ready to be included in our diet when the need for vitamins and minerals contained in these nutrients increases.

Watch out for the strong immune system!

Vitamin A is a well-proven vitamin, especially for its protective role against respiratory tract infections. We can meet our daily needs very easily with food. Animal sources include liver, eggs, milk and butter, while vegetatively, in particular, dark green leafy vegetables (spinach, chard, etc.) and orange-colored (carrot, winter squash, etc.). You can be sure that vitamin A will be sufficient for your need.

Don’t miss green, yellow and orange

Remember that the number of people with colds around you will increase, and the dominance of green, yellow and orange colors in your diet should increase. Since vitamin A can be stored in the liver, unconscious consumption as a dietary supplement can also lead to intoxications.
immune-enhancing nutrients

2 tangerines a day are enough!

Vitamin C, one of our most basic preservatives, is a vitamin that dissolves in water and cannot be stored in our bodies. Vitamin C store foods in nutrition; fresh vegetables and fruits. Animal nutrients are very weak in terms of vitamin C at this point, and most of them have almost no vitamin C at all. An adult individual needs to take an average of 90 mg of vitamin C daily. If we put this theoretical knowledge into practice; 2 small mandarin 85 mg, 1 medium orange 115 mg, 1 kiwi 75 mg, 3 sharp peppers 110 mg contains vitamin C.

In other words, by eating 3 green peppers and 2 tangerines during the day, we are able to exceed our daily vitamin C needs. For this reason, winter should come to the hands of vitamin C preparations immediately, vitamin C-rich vegetables and fruits should go. Since the need for vitamin C is higher in lactating individuals compared to adult individuals who do not breastfeed, it is beneficial for women in this period to keep vitamin C intake higher. In individuals with intense stress, consuming alcohol and cigarettes, in febrile and viral diseases, and those using antibiotics and painkillers, daily vitamin C needs are higher.

Zinc helps recovery

Zinc is a powerful antioxidant mineral. Therefore, it plays an important role in strengthening the immune system or in recovering faster when we become weak and fall ill. Therefore, we see zinc in many multivitamins, sometimes even in combination with only vitamin C. When we look at the nutritional zinc sources, especially animal foods, especially red meat is a good source of zinc. However, oil seeds (especially pumpkin seeds), dark green leafy vegetables also support us in terms of zinc.

Water consumption is a must

Adequate water consumption is very valuable for the smooth functioning of the immune system components. With the arrival of winter, our water consumption should increase but unfortunately it is decreasing. However, especially in cases of infection, water consumption needs to be increased with extra care. Chronic fatigue is one of the factors that increase the risk of disease. It is necessary for you to take care of your diet for your daily sleep order in order for all the wheels of the system to work properly.

Unconscious diets are too risky

Finally, unconsciously implemented, inadequate and unbalanced diet programs, especially very low calorie shock diets, beat your metabolism in every sense and make you vulnerable. Especially; low-calorie diets, people do not provide adequate nutrient support weakens the immune system.

There are mandatory nutrients you need to take, even if you are in a diet process to lose weight. Remember to weaken your immune system in the background in diets where unnecessary nutritional restrictions are intended to lose weight in the short term.

Carla Rodrigues
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