A strong immune system is the most important factor in a healthy life. By keeping your immunity strong and eating healthily, it is possible to protect ourselves against all viruses and diseases.
Sabri Ülker Foundation has provided important recommendations to strengthen immunity in the context of healthy living and balanced nutrition.
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Eat adequately and balanced
Adequate and
balanced nutrition is fundamental in protecting health and preventing disease. Adequate and balanced nutrition will provide vitamins and minerals that strengthen the immune system and will be effective in protecting against disease. No single food contains all the different types of nutrients needed for adequate and balanced nutrition. Each food is rich in different nutrients. For this reason, care should be taken to consume nutrients from the 5 basic food groups at adequate levels. Variety in nutrition is achieved by consuming vegetables, fruits, bread and other grains, meat, milk, yogurt, eggs, and dried legumes in specific amounts and at regular intervals.
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Consume fresh fruits and vegetables
It is known that fresh fruit and vegetable consumption supports the immune system, thus having an immune-strengthening effect against disease. For this reason, it is important to encourage children to eat fresh fruits and vegetables. Adults can also increase the vitamin content in their daily diet by consuming fresh vegetables and fruits as snacks throughout the day. Nutrition rich in vitamin C can help reduce some symptoms such as sore throat and nasal discharge. Along with citrus fruits such as oranges, grapefruits, and mandarins; dark green leafy vegetables such as spinach, chard, watercress, arugula, lettuce, and parsley, and foods such as cabbage, broccoli, celery, and beets contain both vitamin C and other important vitamins and nutrients.
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Wash your hands frequently
Personal hygiene is at the forefront of methods to protect against disease. Frequent contact with people throughout the day and exposure to dust and dirt increases the risk of infection. To prevent this, it is first necessary to properly apply hygiene rules. Washing hands frequently throughout the day for at least 20 seconds with preferably soap and preferably under warm running water, avoiding handshakes as much as possible are among the most effective protection methods. Additionally, if there are individuals who are coughing or sneezing, they must wear masks and if possible, these individuals should be kept at home to rest.
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Adequate sleep increases resilience
Adequate and quality sleep affects the immune system positively and can be effective in protecting against viruses and in the recovery phase if illness occurs. Inadequate and poor quality sleep can weaken the immune system and make the body more susceptible to disease.
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Minerals, vitamins and fats…
Particularly zinc, magnesium, and selenium play an important role in strengthening the immune system. Shellfish, red meat, whole grain breads, or hard-shelled dried fruits are rich in zinc. Selenium is found in foods such as sunflower seeds, molasses, fish, chicken, turkey, eggs, and milk and dairy products.
Omega-3 and similar fats found in foods such as walnuts, fish, avocado, hazelnuts, and almonds are known to increase body resistance and strengthen immunity. You can ensure adequate fat intake by consuming fish in main meals and sufficient amounts of hazelnuts, pistachios, almonds, and walnuts between meals or by adding them to your salads.
Research shows that people who have had adequate sun exposure have lower rates of infection such as flu and colds. It is anticipated that those who do not get enough sun exposure and have low vitamin D levels in their bodies may be at risk of respiratory tract infections. Besides sun exposure being the most important source, anchovies, horse mackerel, salmon, and tuna are also important food sources containing vitamin D.
