Many Ways to Strengthen the Immune System Against Coronavirus

 The immune system, which fights to eliminate the pathogenic microbes and viruses that enter the body, may be affected by various factors from time to time and may cause some diseases related to this to be severe or repeated. Stating that lifestyle is effective in strengthening the immune system, experts said, “Factors that suppress and weaken the immune system; he said faulty eating habits, sedentary lifestyle, smoking, sleep disorders and stress. While these still exist, immune-boosting supplements are useless. "The right supplements for the right person, changes in your lifestyle to healthy living will multiply your immune power when structured."

Various nutrition should be paid attention to

Immune-enhancing nutrition first begins with a balanced diet. Adequate nutrition should be taken from 4 food groups. These; milk and its products, meat group, vegetable-fruit group and cereals. There are foods that are very successful in dealing with infection among these groups. Various colorful vegetables and fruits are especially valuable for their antioxidant and fiber content.

You should include all vegetables and fruits, especially onion, garlic, cabbage, cruciferous vegetables, broccoli, pomegranate, orange and avocado, in your nutrition program. The feature that vegetables and fruits help the probiotics, which are beneficial bacteria in our intestines, to multiply also strengthens our defense system. In order to increase the number of probiotics, you can use fermented products such as yoghurt, kefir, pickles, vinegar, as well as probiotic-prebiotic supplements, if your doctor and dietician deems appropriate.

Pay attention to sugar and carbohydrate consumption

It is simple as carbohydrate, that is, we do not need food made with table sugar and sugar, and it also suppresses our immune system. Therefore, we should prefer complex carbohydrates, that is, unrefined, whole-grain, shelled grains. For example, whole wheat bread, oats and bulgur.

Protein intake should be kept at a sufficient level

Antibodies secreted by the immune system are in protein structure. You should keep your protein intake at a sufficient level. Meat, chicken, fish, turkey, eggs, dairy products, legumes contain protein. In addition, in this group, the mineral zinc helps us to increase our resistance.

3 portions of fish should be consumed per week

Omega 3 fatty acids also play an important role in strengthening our immune system. It is found in fish, purslane and walnuts. Your fish consumption should be grilled or baked. We recommend 3 servings a week. If you cannot consume it, you can consume fish oil capsules by consulting your doctor or dietician.

Turmeric consumption stimulates the immune system

Turmeric is one of the most studied herbs recently. We know that it activates the immune system. You can use it with black pepper as a spice in your soups. You can also benefit from sugar-free lozenges that contain turmeric and ginger.

Oil seeds should be added to the diet

Walnuts, hazelnuts and almonds from oil seeds are beneficial in terms of vitamin E, vegetable fatty acid and various mineral content. As a type of oil, especially olive oil, coconut oil, avocado oils are powerful antioxidants.

Attention should be paid to vitamin D

Take advantage of the sun to increase your vitamin D levels. If necessary, use your supplements on doctor's recommendation.

Plenty of water should be consumed

Abundant water consumption is important to purify the body from toxins and stimulate the metabolism.

Sample recipe: Herbal tea to increase body resistance

As an example herbal tea that will increase your body resistance; You can consume 2 cups a day by mixing green tea + sage + 1 teaspoon of natural honey. Linden, fennel, ginger and rosehip teas can also be recommended. This herbal tea is not recommended for pregnant, lactating people and people using medication.

Sample recipe: Antioxidant salad recipe

Purslane

Boiled chickpeas / mung bean

Dry tomato

Red capia pepper

Boiled Buckwheat

Walnut

Carrot

Red beet

Pomegranate seeds

Lemon / vinegar

Olive oil

You can mix the above ingredients together and add olive oil, vinegar or lemon to flavor them. The amount of materials is not important, it can be increased or decreased on demand.