Everyone is looking for ways to strengthen their immune system. Stating that boiling and consuming plant peels such as lemon, orange, and bergamot can be beneficial, Internal Medicine and Nephrology Specialist Prof. Dr. Gülçin Kantarcı underlined that people in special groups such as those with chronic diseases and pregnant women should definitely consult their physician before consuming these products.
Yeditepe University Hospitals Internal Medicine and Nephrology Specialist Prof. Dr. Gülçin Kantarcı said that the immune system should be kept strong all the time, not only during the pandemic period, and gave information about foods that will help strengthen the body's resistance.

“Consume Foods With Vitamin C And Zinc”

Emphasizing the importance of proper nutrition to keep the immune system strong, Prof. Dr. Gülçin Kantarcı made the following statements: “It is right to consume more foods containing vitamin C and zinc. The immune-boosting effects of ginger and turmeric, which are rich in vitamin C, have been scientifically proven. We see that ginger and turmeric are mixed with honey and consumed by the people. It is important to increase the consumption of green tea. Green tea is both an antioxidant and a good immune regulator.”

Emphasizing that the peels of plants such as lemon, orange, and bergamot should be boiled before consumption, Kantarcı said, “There are very strong polyphenols in plant bark. These polyphenols adversely affect the activities of viruses and prevent the virus from entering the cell. Some of these plant peels are lemon, orange, and bergamot peels. If we add a little honey to the drink you will get by boiling these peels for a few minutes, you will get a mixture that will strengthen the immune system.”

“Honey Is the Best Food for Strengthening the Immune System’”

Pointing out that the use of natural honey is also important for immunity, Kantarcı said, “One of the most used foods to strengthen immunity is honey. It is important to use natural honey in this process. Again, foods such as carrots, garlic, lemon, and arugula that we consume are foods that strengthen immunity and have very high antioxidant effects. Some of these foods have inhibitory effects on the entry routes of the virus, and some have direct effects on the virus.”

“Pregnant Women Should Be Careful When Using Ginger”

Stating that each food should be used in sufficient quantities, Yeditepe University Hospital Internal Medicine Specialist Kantarcı said, “The frequency and dosage of the nutrients consumed are important. For example, ginger should be consumed to fill a teaspoon. Consumption of ginger with honey or lemon is also important. But first of all, it is important to eat a balanced and healthy diet. There is no such thing as 'I drink two tablespoons of turmeric a day so that I don't get infected'. These foods should be consumed at regular intervals. Because foods and plants can have negative effects as well as positive effects like medications. For example, ginger can cause miscarriage when used in high doses in pregnant women. For this reason, it should not be forgotten that herbal products are supportive and complementary, and a physician should be consulted before using them.”

In recent days, when infections, especially coronavirus, have increased, the importance of strengthening the immune system has come to the forefront once again. So, what are immune system-boosting supplements? What vitamins should we take to strengthen the immune system?

Yeditepe University Hospitals Internal Medicine and Nephrology Specialist Prof. Dr. Gülçin Kantarcı said that the risk of contracting infectious diseases decreases when a diet enriched with vitamins, minerals, and antioxidants is applied and made suggestions to strengthen immunity. 

Powerful Antioxidants: Vitamins A and E 

Vitamin A in yellow, orange and green vegetables and fruits such as eggs, milk, fish, spinach, oranges, carrots, green peppers, and apricots are powerful antioxidants. Consuming these foods in certain amounts plays an important role in preventing diseases.

Vitamin A is an antioxidant vitamin that fights free radicals, supports skin and eye health, fights cancer by blocking DNA mutations in cancerous cells, and delays aging.

The most important feature of vitamin E is that it is a powerful antioxidant. Oily seeds such as hazelnuts, walnuts, almonds, oils, green leafy vegetables, and legumes are rich in vitamin E.

The amount of Vitamin A Required Daily 

In foods, vitamin A is found as retinol, and vitamin A precursor as carotene. The daily requirement is 1000 mcg for adult men and 800 mcg for women.

The amount of Vitamin E Required Daily 

The daily requirement for adults is 8-10 mg/day.

Vitamin B12 Against Depression

Vitamin B12, also called cobalamin, is a water-soluble vitamin present in every cell of the human body. Vitamin B12 is the largest of the eight types of Vitamin B. All over the world, B12 deficiency is considered to be one of the leading nutritional deficiencies. 

Vitamin B12 benefits our mood, energy level, memory, heart, skin, hair, digestion, and more. It is also a necessary vitamin in adrenal insufficiency, enzyme production, formation of multiple metabolic functions including DNA synthesis and hormonal balance, and protection of nervous and cardiovascular systems.

The amount of Vitamin B12 Required Daily

The recommended daily intake of B12 is between 2-3 micrograms/mcg and 4-7 micrograms/mcg for adults. The number of needs increases in pregnant and lactating women.

Vitamin C

Vitamin C ensures the removal of harmful substances from the body and strengthens the defense system. Foods such as green pepper, parsley, cress, arugula, cauliflower, spinach, orange, lemon, tangerine, and rosehip contain plenty of vitamin C. Salads, like fruit juices, should be prepared just before consumption to prevent loss of vitamin C.

Its deficiency can cause symptoms such as immune system, gingivitis, and easy bruising. Conversely, getting enough of it can help protect from disease and infection, increase iron absorption, and even reduce the risk of painful conditions like gout.

The amount of Vitamin C Required Daily

The required daily intake of Vitamin C is 50-75 mg per day for adults.

Vitamin D

Vitamin D strengthens the healthy bone structure and the immune system helps prevent depression and insulin resistance and may have anti-cancer properties.

The amount of Vitamin D Required Daily

The safe upper limit for vitamin D intake in adults is 4000 units per day and around 1000-1500 units in the first years of age.

Vitamin K for Bone and Heart Health

It is an important fat-soluble vitamin that plays an important role in bone and heart health. It is one of the main vitamins that play a role in bone mineralization and blood clotting, it also helps maintain brain function, and healthy metabolism and protects against cancer.

The amount of Vitamin K Required Daily

The daily requirement for adults is 65-80 mcg.