Health 06.02.2022 806

15 foods that boost your immune system

A strong immune system makes us more resistant to epidemics, flu, colds and much more. If you are frequently ill and prone to illness, you can take the first step by boosting your immune system. Eat a healthy and balanced diet. This is the most basic step in boosting your immunity. But how? In this article, we explain how the foods you eat can boost your immune system.

Foods that boost your immune system

Human body has many different mechanisms to protect its body from viruses, bacteria, infections and other foreign objects. The interaction of systems is very important for a healthy body. The immune system is one of the most important mechanisms in the human body. It plays a very active role in preventing common colds or many other serious diseases.

The immune system is the sum of the functions that protect the organism from diseases, recognize and destroy pathogens and tumor cells. The system scans every foreign object that enters or comes into contact with the body and separates it from the body's healthy cells and tissues.

You can also boost your immunity through a healthy lifestyle, a balanced diet and a balanced lifestyle. Eating foods that boost your immune system is one of the keys to building a healthy and strong immune system. Here are 15 foods that will boost your immune system when you add them to your daily diet:

1-Citrus

Eat citrus fruits rich in vitamin C. It is useful in treating various seasonal diseases such as colds and flu. A diet rich in vitamin C can help increase the body's resistance and strengthen the body's ability to fight disease.

The best-known vitamin C-rich citrus fruits are: grapefruit, orange, tangerine and lemon

Vitamin C is not stored by the body, so you should add these foods to your daily diet and consume them regularly.

2- Broccoli

Broccoli; It is one of the healthiest green vegetables due to the minerals and vitamins A, C and E it contains. Meanwhile, broccoli is high in fiber and antioxidants, making it a great fuel for the body. The whole point of eating broccoli is to minimize the loss of these vitamins during cooking. Therefore, you can eat broccoli as little as possible by boiling or steaming it.

3- Ginger

Ginger is one of the medicinal plants that has been known for many years. It can be eaten in powder form or cut into small pieces, especially as a condiment. In addition to medical treatment for coughs, colds or flu-like infections, it can be the first choice. It can be drunk as a tea when a sore throat is severe, or it can help soothe a sore throat.

4- Red peppers

Red peppers are packed with vitamins and contain more vitamin C than many citrus fruits. At the same time, thanks to its rich beta-carotene content, it supports the body in building up the necessary resistance.

5- Yoghurt

You've heard many times about the benefits of yogurt. Yoghurt is fermented at home, has no added sugar and, thanks to the active cultures it contains, strengthens our immunity to diseases.

6- Saunflower seeds

Thanks to vitamin B6, vitamin D, phosphorus, magnesium and vitamin E in the sunflower seeds, it helps the immune system to work properly and healthily. It is also a rich source of selenium.

7- Almond

In addition to the vitamins found in almonds, it also contains essential healthy fats. It acts as a support for the immune system and skin health.

8- Spinach

Spinach; It is a healthy meal replacement as it is rich in vitamins, antioxidants and beta-carotene. Just like broccoli, spinach is recommended to be eaten uncooked or raw to avoid vitamin depletion.

9- Green Tea

Green tea; It helps improve immune function as it contains epigallocatechin gallate (EGCG), a powerful antioxidant. Therefore, healthy people can help with their daily intake of antioxidants and amino acids by drinking a cup of green tea every day.

10- Turmeric

Thanks to the turmeric and the rich minerals in turmeric, it helps prevent muscle damage. It is also found in many dietary supplements for its antiviral and anti-inflammatory properties.

11- Garlic

Garlic has been a popular food in many world-renowned cuisines for centuries as it contains allalin, known for its immune-boosting and flavor-enhancing properties is known.

12- Papaya

Papaya fruit, which is gaining popularity in Turkey, contains magnesium, vitamins and minerals. By eating papaya, you are providing both your vitamin needs and the digestive enzymes we need for our overall health.

13- Shellfish

Crustacean Sea Z products contain zinc, one of the most important minerals for strengthening the immune system. Eating shellfish will help you get the zinc your body needs.

Zinc-rich seafood includes: lobster, oysters, crab, and clams.

14- Poultry

A balanced intake of foods rich in protein, vitamins and minerals is very important for a healthy and well-functioning body mechanism. poultry such as turkey and chicken. For our daily vitamin B6 intake, it is important to eat it cooked in soup or as a bouillon or as roast meat.

15- Kiwi

Another rich source of vitamins is kiwi. It is especially good for a healthy immune system as it contains vitamin K, potassium and vitamin C. Controlling portion sizes allows you to add fruit to your daily diet in a balanced way.

Strong immune system also plays a very active role in preventing pollutants and viruses from harming the body. It also helps the body fight disease and build resistance. Because of this, you can help your body build a healthier immune system by eating the immune-boosting foods above.

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