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10 NUTRIENTS WE SHOULD CONSUME IN WINTER FOR A FRESH IMMUNE SYSTEM

The cold weather, which is the harbinger of the approaching winter, also increases the risk of getting infections. Our immune system, which forms the body's defense mechanism against germs and viruses, can weaken, especially in winter. You can get help from foods that will support your immunity to protect against diseases during seasonal transitions, which are called "flu season." How would you like to meet ten foods that will keep your immune system healthy and increase your resistance against diseases?

 

1. Citrus fruits

Turunçgiller

All citrus fruits contain high levels of vitamin C. Since vitamin C increases white blood cells that fight infections, it is very effective against upper respiratory tract diseases. For this reason, many physicians recommend consuming plenty of citrus fruits to prevent illnesses such as colds and flu. You can meet your vitamin C needs by consuming citrus fruits consisting of orange, grapefruit, tangerine, and lemon varieties.

 

2. Broccoli

Brokoli

You can challenge diseases with broccoli, the vitamin and mineral storage vegetable of the winter months. In addition to vitamins A, E, and C, broccoli is also a favorite of nutritionists with its high antioxidants level. To get the maximum benefit from broccoli, you can boil it in water steam.

 

3. Garlic

Sarımsak

According to legend, Asklepios, who found the secret of immortality, was punished by Zeus. Unable to escape from Zeus's angry lightning, Asclepius's prescription for writing the secret of immortality falls to the ground. A panacea plant grows from the scriptures mixed in the soil: Garlic. Aside from the legends about him, garlic has been used to fight infections since the first civilizations. The benefits of garlic, which supports immunity with the high rate of allicin it contains, do not end with counting. It is rich in zinc, selenium, and sulfur, which increases the body's resistance and acts as a natural antibiotic.

 

4. Fermented Foods

Fermente Gıdalar

When the immune system is mentioned, intestinal health comes to mind now. There is a direct relationship between the health of the immune system and the intestines. It is necessary to consume many probiotics for the friendly bacteria living in our intestines to fight germs. You can help develop beneficial bacteria in the intestines with fermented foods such as yogurt, pickles, and kefir to add to your meals throughout the winter.

 

5. Green Tea

Yeşil Çay

With its high antioxidants, green tea strengthens your immune system and helps you eliminate stress with its relaxing effect. Filled with flavonoids, green tea also helps produce compounds that help fight microbes. It is sufficient to consume at least one cup of green tea a day to support immunity. If you do not like the taste of plain green tea, you can also try the flavored options.

 

6. White Meat

Beyaz Et

Poultry, especially chicken and turkey, are rich in vitamin B6, which the body needs. Vitamin B6 life is vital for the formation of new and healthy red blood cells. For this reason, you can use your protein preference for white meat to increase your body resistance during the winter months.

 

7. Spinach

Ispanak

Spinach supports the immune system. It is much more beneficial to consume spinach raw, supporting the fight against infection with its vitamin C, beta carotene, and antioxidants. If you have trouble eating spinach raw, you can try boiling it in steam, just like broccoli.

 

8.Sunflower Seeds and Almonds

Ay Çekirdeği ve Badem

You can meet the vitamin E needs of your immune system by consuming almonds to maintain its functions. Just like almonds, sunflower seeds contain healthy fats and minerals. Rich in phosphorus, magnesium, B6, and E vitamins, sunflower seeds help protect your immune system. Besides, selenium-rich sunflower seeds protect your health against viral infections.

 

9.Kiwi

Kivi

One kiwi fruit a day meets the daily vitamin C requirement of a healthy adult. Kiwi also helps your body gain resistance by providing folate, potassium, and vitamin K.

 

10. Chickpeas

Nohut

Zinc, which gives energy to the body, also plays an active role in cell repair. Zinc not only heals wounds but also supports growth and development. Zinc, which is essential, especially for children and the elderly, also strengthens the immune system. To enhance your immune system, you need to add foods containing zinc to your diet. All legumes, especially chickpeas, are rich in both protein and zinc. You can quickly fill your daily zinc need with a green leaf salad prepared with boiled chickpeas.

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