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13 NUTRIENTS THAT WILL STRENGTHEN YOUR IMMUNE SYSTEM DURING THE CHANGE OF THE SEASON

Unfortunately, our body becomes more vulnerable to diseases during seasonal changes when temperatures change. At this point, the most important thing to do is to support our body during seasonal changes by keeping the immune system strong. The way to keep the immune system strong is through a balanced and adequate nutrition program. You can easily support your immune system by drinking lots of water and consuming foods rich in vitamins and minerals. You can protect your health by adding foods that contain iron, zinc, selenium, vitamins A, C, D, and E to your meals. Here are the foods that help strengthen the immune system against seasonal changes:

 

1. Pomegranate

Pomegranate is a beneficial fruit known for its low calorie and high fiber content. This flavor store, which is a source of antioxidants, is very rich in A and C, folate, and flavonoids. During the season change process, you can increase your pomegranate consumption by adding it to yogurt in your snacks. You can also add pomegranate to your diet by adding it to your salad in main meals.

 

2. Spinach

Spinach is a treasure in terms of A, C, and iron. You can support your immune system during seasonal changes by including spinach in your meals twice a week.

 

3. Cauliflower

Cauliflower is an antioxidant vegetable. It owes this to substances called isothiocyanate and glucosinolate in their content. In addition to these, vitamin C, carotenoids, and flavonoids support the immune system by creating a protective shield against cancer. Experts recommend that you consume cauliflower 2 or 3 times a week not to be adversely affected by seasonal transitions.

 

4. Pumpkin

Pumpkin contains plenty of vitamins A, C, E, folate, and zinc. These substances create an effective shield against colds and body disorders that occur during seasonal changes. It also supports the immune system as it is rich in beta carotene and contains many antioxidants. By consuming honey squash, which stands out with its fibrous structure, you can relax your digestive system and remove toxins from your body in a shorter time.

 

5. Beet

Beet is an important food source in preventing colds by strengthening the immune system. Thanks to the antioxidant betalain in its content, it cleans the body from toxins that cause disease. It would be best if you did not miss beetroot, which also contains vitamins A and C, cholate, and zinc, from your salads, especially during seasonal changes.

 

6. Almonds, Walnuts, and Hazelnuts

Almonds, walnuts, and hazelnuts, which are among the most popular nuts, stand out as strong defenders of the immune system. You can support your immune system by consuming two walnuts, ten raw almonds, and hazelnuts at your snacks every day, and you can protect yourself from colds during seasonal changes. You can meet a significant portion of your daily antioxidant needs with vitamins A and E in their content. Thanks to fatty acids and flavonoids, you can protect your body against diseases.

 

7.Garlic

Garlic is a nutrient that stands out with its antiviral and antibacterial properties. You can protect yourself from viral infections and strengthen your immune system by consuming garlic, especially in winter and seasonal changes. With the vitamin C, potassium, calcium, and selenium it contains, you can ensure your immune cells' proliferation. For this, it is enough to consume two cloves of garlic every day.

 

8.Citrus fruits

Citrus fruits, known as vitamin C stores, act as a flu repellent, especially in winter. You should include orange, tangerine, lemon, and grapefruit, which contain not only vitamin C but also significant amounts of vitamin A, in your diet. Thanks to these fruits, you can increase your body resistance and protect your body from colds and flu during seasonal transitions. You can help your immune system by consuming two small tangerines and one medium orange every day.

 

9. Mushrooms

Rich in mushrooms, selenium, and beta-glucan. Thanks to these two active ingredients, you can fight infections by supporting the production of cytokines that increase the effectiveness of white blood cells. By taking advantage of the antimicrobial fibers it has, you can accelerate your digestive system and support your immune system.

 

10. Salmon

According to scientific research, it is seen that people with vitamin D deprivation have a higher risk of developing upper respiratory tract infections. You can increase the level of vitamin D in your body by regularly consuming salmon, which is very strong in vitamin D. For this, you can consume salmon once or twice a week.

 

11.Kefir and Yogurt

As it is known, one of the essential parts of the immune system is the digestive system. You can help the immune system by cleansing the digestive system of toxins. For this, you should add yogurt and kefir, which contain high probiotics and ferment properties, to your diet.

If you consume 2-3 servings of yogurt and kefir in your primary and snacks every day, you can strengthen your immune system during the season changes. As a result of your regular consumption of yogurt and kefir, you can see that the intestinal flora is cleansed of toxins, and your digestive system is accelerated. In this way, you can easily protect your body from colds and flu during seasonal changes.

 

12. Strawberry

Strawberry is one of the fruits rich in vitamin C, one of the most important sources of antioxidants. Thanks to this feature, you can reduce the common cold's severity with the flu caught during seasonal changes and help your immune system.

 

13. Honey

Being a powerful source of antioxidants, honey also shows antimicrobial properties. Thus, it makes it easier for the body to fight viruses, fungi, and bacteria. You can support your immunity by paying attention to consuming honey during seasonal change periods.

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