The immune system has a complex structure. Increasing body resistance and strengthening the immune system is not possible with a single nutrient. Eating adequately and balanced, taking as much of all nutrients as the body needs is one of the most basic ways to support the immune system. In addition, some nutrients may benefit more than others thanks to the vitamins and minerals they contain in strengthening the immune system.
Even when you're not sick, you need protein to keep your body strong. Your body uses protein to gain strength and also maintain the power it has. In this respect, lean red meat, poultry, fish, vegetables, dairy products, eggs, nuts and seeds are good sources.
Although the daily protein needs vary from person to person, they are considered to be an average of 1 g/kg. Pregnant, lactating women, sports people have a higher amount of the required amount. The foods that provide this also contain important vitamins that play an important role in the body's immune system, such as vitamins B6 and B12.
Vitamin B6; it is provided from turkey and beans, which are rich in protein, as well as from potatoes, spinach and enriched grains.
Meat, milk and fish also contain B12, a strong immune supporter. Minerals such as selenium and zinc also help strengthen the immune system. These minerals are available in protein-rich foods such as beans, nuts, meat and poultry.
Are flavonoids useful?
Flavonoids color fruits and vegetables thanks to the around 4 thousand compounds they contain. Research shows that flavonoids found in soft white peel in citrus fruits such as grapefruit, orange, lemon and lime really strengthen the immune system.
Get your vitamin D levels measured
Research suggests vitamin D plays an important role in supporting the immune system. By eating adequately and balanced, we can get all the vitamins and minerals we need. But sometimes this may not apply to vitamin D. The best source of vitamin D is the sun. Although we can get plenty of sun in summer, this is not always possible in winter. You can also get vitamin D by consuming fatty fish, nutrients such as milk and oranges. If you still have insufficient vitamin D levels, make sure to use a doctor-controlled support product.
What are the other foods that fight infection?
Glutathione strengthens the immune system in the fight against infection. This powerful antioxidant is found in the red fleshy part of the watermelon. Although we can not find watermelons on the stalls in winter, curly cabbage, chard, kale and broccoli are also among the foods that fight infection.
The effect of food on congestion
It is seen that dairy products increase secretion (flu discharge) in some people. If you encounter such a situation, you can limit dairy products for several days. When you get sick, dairy products can also cause an increase in nausea and vomiting. In this respect, orange juice as a drink will strengthen your immune system with its vitamin C and folic acid content and help you recover more quickly.
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