Nowadays, where the number of coronavirus is increasing, having a strong immune system as well as mask, social distance and hygiene measures have an important role in protection from coronavirus.
Although there is no food that prevents the transmission of coronavirus or can treat coronavirus, a healthy and balanced diet, physical activity and regular sleep can strengthen the immune system, allowing us to have a mild coronavirus and protect us from coronavirus. Biruni University Hospital Nutrition and Dietetics Specialist Gamze Çakaloğlu listed 10 effective recommendations to protect from coronavirus or to pass the coronavirus with mild symptoms.
Fill your vitamin D stores!
People with sufficient vitamin D levels have a 52 percent reduction in disease. Vitamin D plays a critical role in the immune system. Studies prove that people who do not get enough vitamin D have more severe disease. The best source of vitamin D is the sun, 30 minutes of sunbathing at noon and vitamin D-rich foods; Having salmon, trout, halibut, swordfish, eggs, milk varieties (low-fat milk, almond milk, soy milk) and cultivated mushrooms in your diet strengthens your immune system.
Take vitamin C, which is an effective infection repellent, regularly!
In the fight against viral infections such as coronavirus, consuming foods containing vitamin C and vegetable juices made from them is effective. Foods containing high amounts of vitamin C; rosehip, hibicus, cranberry, broccoli, cauliflower, colored peppers, parsley, kiwi, spinach, kohlrabi, lemon, orange, grapefruit.
Do not neglect Zinc, the shield of the immune system.
Zinc is one of the basic elements of the immune system. In order to support the zinc values through food, choose especially fish, meat, liver, wheat germ, pumpkin seeds, sunflower seeds, whole grains, walnuts, almonds, eggs in your main and snacks.
Include probiotics in your tables!
As we know that nutritional supplements are beneficial for the digestive system and intestines, they also have an important effect on the immune system. That's why it's important to eat lactofermented foods. Home fermented pickles, especially beets and sauerkraut, kombucha, vinegars are important natural probiotic sources.
Support your immunity with Vitamin E!
It protects the body against infectious diseases when taken in sufficient amount. Having good quality functional oils such as cold-pressed olive oil, avocado oil, black seed oil, coconut oil, fish oils, nut and seed oils in your diet supports your immunity.
Increase your immune power with glutathione!
It is one of the most important antioxidants in our body and therefore its role in our immunity is essential. To increase glutathione synthesis; Be sure to add eggs, homemade yogurt, kefir, white and red meat, onion, garlic, cauliflower, cabbage, meat, fish, eggs, dairy products, meat and bone broth to your diet.
You can consume this drink, which is full of glutathione, to increase your immune system.
- 1 cucumber
- 1 small apple
- 2 celery leaves
- 1 handful of spinach
- Lemon juice
- 1 carrot
- ½ grapefruit juice
Fill all the ingredients in the food processor. Pull on the robot until it is drinkable.
Choose quality protein sources!
Sufficient consumption of quality protein sources is very important for converting the destruction that occurs in the body and liver functions. Foods such as milk, yogurt, kefir, buttermilk, cheese, eggs, meat, organic chicken, turkey and sea fish are the best sources of protein.
Maintain your ideal weight!
Ideal weight is important for the immune system. Because the warrior cells, infection and virus repellent mechanisms of individuals with excess adipose tissue are slower. In other words, scientific studies are increasing, showing that obesity increases the severity of coronavirus and influenza, triggers breathing difficulties in individuals, and is related to the transmission of the virus.
Drink 10-12 glasses of water every day
That; It helps the functioning of the whole body system, removing toxins from the body, reaching our cells of nutrients and neutralizing viruses. For this reason, drinking at least two liters of water a day is important for the protection of our general health.
Pay attention to your sleep hygiene!
Some of the vital physiological repairs required to stay healthy can only be performed during sleep. Adequate sleep at the right time maintains mental and physical health. Studies have shown that irregular sleep lowers the immune system. Therefore, take care of regular and quality sleep. (6-8 hours a day)