Ways to strengthen immunity in the fall

Ways to strengthen immunity in the fall, The immune system can be roughly defined as a mechanism that fights to eliminate disease-causing microbes that enter the body.

  • Immune-boosting nutrition begins with the concept of balanced nutrition. First of all, it is necessary to avoid sugar and sugar-added foods – drinks, pastries, fried foods, prepared foods with additives, processed meats and foods made with solid fat. The next rule of thumb is to get enough nutrition from the four food groups. These are milk and dairy products, meat group, vegetable/fruit group and cereals. Among these groups, there are foods that are very successful in coping with the infection. Especially vegetables and fruits are extremely valuable due to their different antioxidant and fiber contents according to their different color characteristics. All vegetables and fruits, especially onions, garlic, cruciferous vegetables, cruciferous vegetables, broccoli, pomegranate, orange and avocado, should be included in the nutrition program. The feature of vegetables and fruits that helps probiotics, which are beneficial bacteria in our intestines, to multiply, also adds extra strength to our defense system. In order to increase our probiotic count, we will benefit from fermented products such as yogurt, kefir, pickles and vinegar, as well as probiotic / prebiotic supplements with the recommendation of a doctor and dietitian.
  • We do not need simple sugar as carbohydrates – that is, table sugar and foods made with sugar – and this consumption style weakens our immune system. Therefore, complex carbohydrates such as whole wheat bread, buckwheat, oats, bulgur, etc. – that is, unrefined, whole grains, shelled grains – should be preferred.
  • Antibodies secreted by the immune system are protein in nature. Protein intake should be kept at an adequate level and should not be neglected. Red meat, chicken, turkey, fish, eggs, milk and dairy products, pulses are foods containing protein. In addition, zinc mineral in this group helps us to increase our resistance.
  • Omega 3 fatty acids also play an important role in strengthening our immune system. Omega 3 is also found in fish, purslane and walnuts. Fish consumption should be grilled or baked in 3 portions per week. If it cannot be consumed, fish oil supplement can be taken with the recommendation of a doctor or dietitian. 
  • Turmeric is one of the most studied herbs in recent times. It is known to trigger the immune system in a positive way. It can also be used as a spice in soups with black pepper. It can also be taken as a nutritional supplement under the control of a doctor or dietitian.
  • The vitamin E, vegetable fatty acids and various mineral contents of walnuts, hazelnuts and almonds from oilseeds are extremely beneficial in terms of supporting immunity. As a type of oil, we can count olive oil, coconut oil, black cumin oil and avocado oil as powerful antioxidants.
  • As an example herbal tea that will increase body resistance; It can be consumed 2 cups a day by mixing green tea + sage + 1 teaspoon of natural honey. Linden, fennel, ginger and rosehip teas are also among the recommended teas.
  • There are studies that show that propolis produced by bees to ensure the hygiene of their hives also increases immunity. It should be taken within the framework of the opinion of a doctor or dietitian, due to the safety of the production conditions and the risks of allergic effects on the person.
  • The most basic recommendation to increase the level of vitamin D in the body is to benefit from the sun. If necessary, supplements should be used with the recommendation of a doctor.
  • In addition to the ones mentioned above, consuming plenty of water is one of the most basic elements to get rid of toxins in the body and to revive the metabolism.
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