How can we strengthen our immunity with a healthy diet?

During the Covid-19 epidemic, when we are all having a hard time, we are fighting hard to protect ourselves from the virus and protect our health. While we are trying to continue our lives such as social life, work, school, we try to fulfill all measures to protect ourselves, our family and our loved ones from the virus.

A healthy eating method that keeps our immunity strong and we feel fit is among the other important elements that support us in this process, let’s take a closer look at them.

Our immune system is our most basic line of defense against intruders entering our body. Our white blood cells, which fight antigens such as bacteria, viruses and fungi, try to destroy them.

So, what can we do to ensure and maintain a healthy immune system?

In order to strengthen our immunity, it is important that the person receives the right amount of fiber, vitamins, minerals, complex carbohydrates, proteins, healthy fats and antioxidants determined according to age, gender, height and weight ratios.

A few foods with these ingredients can help support our immunity;

  1. Fermented yogurt and kefir with probiotic content

  2. Whole grains and legumes with high fiber content

  3. Healthy fats such as walnuts, olive oil, hazelnuts, avocados and salmon

  4. Dark chocolate, not exceeding 10-20 grams in portion control

  5. Green tea for those without hypothyroidism

  6. Colorful fruits and vegetables rich in antioxidants and high in vitamins and minerals, such as red beets, purple cabbage, artichokes, leeks, blueberries, strawberries

The foods we should avoid are;

  1. Trans fats, often in processed or fried foods

  2. processed meats

  3. Pastries, cakes and cookies made with refined sugar and refined flour

  4. Fast food and packaged junk food

Exercising is another important factor in supporting our immunity. A 30-minute workout goal 3-5 days a week will set you on the path to success.

Lack of sleep can adversely affect the immune system, as insufficient sleep prevents the formation of protective substances such as antibodies and cytokines. Adults need a sleep period of 7-9 hours, which varies from person to person.

Eating well, exercising, and getting enough sleep are ways that can help keep our immune system strong.

It should be remembered that there is no miracle food, every food is a miracle.

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