To protect against the coronavirus (COVID-19), which affects the whole world, hygiene must be given special importance and the immune system strengthened. For hygienic reasons, wash hands frequently with soap (at least 20 to 30 seconds), do not shake hands, do not touch face and eyes with your hands. Good Strengthen our immunity What to do, what to eat, what to drink? Sabri Ülker Foundationmakes the following important recommendations to strengthen immunity in the light of a healthy life and a balanced diet:
1. Adequate and balanced diet
Adequate and balanced nutrition is crucial for health protection and disease prevention. Adequate and balanced nutrition provides effective protection against diseases because it provides vitamins and minerals that strengthen your immunity. No nutrients contain all kinds of nutrients that are needed for an adequate and balanced diet. Every food is rich in different nutrients. For this reason, attention should be paid to the adequate food intake in the 5 basic food groups. A variety in the diet arises from the consumption of certain quantities and frequencies of certain foods such as vegetables, fruits, bread and other cereals, meat, milk, yoghurt, eggs and legumes. It is also very important that the daily water / liquid consumption is sufficient. For example, a healthy diet model for an adequate and balanced diet here You can click.
2. Eat fresh fruits and vegetables
It is known that eating fresh fruit and vegetables supports the immune system and thereby strengthens the immune system against diseases. This is why it is important to encourage children to eat fresh fruits and vegetables. Adults can also increase their vitamin content in their daily diet by consuming fresh vegetables and fruits during the day. A diet high in vitamin C can help reduce some symptoms, such as a sore throat and runny nose. In addition to citrus fruits such as orange, grapefruit and mandarin; There are dark green leafy greens like spinach, chard, cress, arugula, lettuce, parsley, dill, and foods like cabbage, broccoli, celery, beets, and vitamins and other vitamins that can be important.
3. Wash your hands frequently
Individual hygiene is one way to prevent diseases. Too much contact with people during the day, contact with dust and dirt increases the risk of infection. To prevent this, it is first necessary to apply the hygiene regulations correctly. Frequent washing of hands with soap, which is preferred during the day for at least 20 seconds, preferably under water at hand temperature to avoid shaking, is one of the most effective protective measures. In addition, people who sneeze and hinder should definitely use a mask and, if possible, make sure that they are resting at home.
4. Adequate sleep increases endurance
Adequate and high quality sleep has a positive effect on the immune system and can be effective in protecting against viruses and in the recovery phase in the event of illness. Insufficient and poor sleep can weaken the immune system and make the body more susceptible to disease.
5. Minerals, vitamins and oils…
Zinc, magnesium and selenium play an important role in strengthening the immune system. Shellfish, red meat, whole grain bread or nuts with nuts are rich in zinc. Selenium is found in foods such as sunflower seeds, molasses, fish, chicken, turkey, eggs, milk and products.
Omega-3 and similar oils in nutrients such as walnuts, fish, avocados, hazelnuts and almonds are known to increase body resistance and strengthen immunity. You can get enough fat for your main meals by eating fish and nutrients like hazelnuts, pistachios, almonds, walnuts or your salads.
Studies show that people who have benefited from enough sun rays are less likely to suffer from infections such as flu. It is contemplated that those who do not benefit sufficiently from sunlight and have low levels of vitamin D in their bodies may also be at risk of developing respiratory infections. Anchovies, horse mackerel, salmon and tuna are not only the main source of sunlight, but also important food sources that contain vitamin D.