Immune Enhancing Nutrients

Balanced nutrition is important in increasing body resistance…

So, in order to keep the immune system strong, it is not enough to just eat, it is necessary to consume a diverse diet. Yeditepe University Hospitals Nutrition and Dietetics Department Specialist Dietitian and Phytotherapy Specialist Merve Öz drew attention to the indispensables of healthy nutrition.

In the body's defense against diseases, the foods we eat play a very important role. Eating enough, but a varied and colorful diet is much more important to keep the immune system strong.

Here are some suggestions to keep our immunity strong:

Fruit and Vegetable Consumption

Consumption of at least 5 servings of vegetables and fruits, 2 servings of fruits and 3 servings of vegetables per day, is considered as the first and most important substance to keep the immune system strong. Every fruit and vegetable has different benefits for the body. Therefore, it is important to eat a variety of foods:

There is lycopene in tomatoes, pink grapefruit, and watermelon. Lycopene is a powerful antioxidant and boosts body immunity.

Vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower, and parsley and fruits such as apples, pears, pomegranates, oranges, kiwis, tangerines, and grapefruit contain vitamins A and C. Vitamins A and C are very powerful antioxidants and increase body immunity.

Blueberries contain a type of flavonoid called anthocyanin.  Lycopene is a powerful antioxidant and boosts body immunity.

Contains garlic, radish, leek, mushroom, onion, and celery allicin. Lycopene is a powerful antioxidant and boosts body immunity.

Cherries are a very rich source of vitamins A, C, and K and iron, phosphorus, and calcium minerals.  It also contains anthocyanin.  Lycopene is a powerful antioxidant and boosts body immunity.

Hazelnut / Walnut / Almond Consumption

Oily seeds such as nuts, walnuts, almonds, oils, green leafy vegetables, sunflower seeds, and dried legumes are rich in vitamin E. Vitamin E is a powerful antioxidant and boosts body immunity.

Spice Consumption

Turmeric contains curcumin. Curcumin has antioxidant and anti-inflammatory effects. Therefore, consuming turmeric may increase a person's immune response.

Note: Especially useful in combination with black pepper and olive oil.

Since ginger has anti-inflammatory and antioxidative properties, consuming ginger may increase a person's immune response.

Thyme, black pepper, cinnamon, and pepper are also considered among the immune-boosting spices.

Consumption of Seafood ( Foods with High Omega 3 Value )

Omega-3 fatty acids, which are abundant especially in cold sea fish, walnuts, flaxseeds, avocados, and vegetable seeds, are considered to strengthen the immune system. It is recommended to consume fish 2-3 days a week.

Probiotic Consumption

Thanks to the probiotics in kephir and home yogurt, the immune-boosting effect of kephir and home yogurt is very evident. Probiotic consumption can increase a person's immune response.

Consumption of Herbal Teas

White tea is a good immune regulator as it contains antioxidant-rich catechin substances. Green tea, like white tea, increases body immunity since it contains a catechin substance.

Note: Green tea and white tea should be used with caution as they may interact with certain medications.

Water Consumption

Water is essential for a strong immune system. Water is essential for the functioning of all body systems; it helps to remove toxins from the body, transport nutrients to our cells, and neutralize bacteria and viruses.                                        

You should consume about 10-12 glasses of water per day. However, the amount of water your body needs varies according to your weight. You can also think of the water calculation as 30 ml per kilo. (60 x 30 ml = 1800 ml for someone who weighs 60 kg)  

Cold Kephir Soup That Enhances Your Immune System

Ingredients:

• 1.5 cups of wheat
• 1 tea glass of chickpeas
• 2 cups kephir
• Salt

For serving:

• Dried mint

Preparation:

Boiled wheat and boiled chickpeas are added to the kephir and served with mint. Bon Appetit!

How Does Cold Kephir Soup Boost Immunity?

Thanks to the probiotics contained in kephir, the immune-boosting effect of kephir is apparent.
Chickpeas are vegetable protein and are a good source of phosphorus, calcium, iron, magnesium, zinc, selenium, and vitamins C, E, K, and A. Therefore, chickpeas strengthen the immune system.

Broccoli Soup

Ingredients:

• 1 medium-sized broccoli
• 100-150 g light kashar cheese
• 1 egg
• Salt and pepper flakes

Preparation:

Cook the broccoli until it softens and rinse it. Add 1 egg, 100-150 grams of light kashar cheese, salt, and spices according to your taste, and mix thoroughly. After kneading like a dough, make a ball and put it in a preheated 180-degree oven, and cook for 20-30 minutes until it is browned.
Bon Appetit!

How Does Broccoli Soup Strengthen Our Immunity?

Broccoli contains vitamins C, E, A, K B6, and B2 and minerals such as magnesium, phosphorus, potassium, iron, zinc, and selenium. It also contains glucosinolate. The potent content of broccoli increases the immune response.

Eggs, which are considered the highest quality food after breast milk, contain vitamins A, B5, B12, B2, B6, D, E, and K and minerals such as calcium, zinc, phosphorus, selenium, and folate. It contains lutein, zeaxanthin, and choline. With this powerful content, the immune-strengthening effect of eggs is very evident.

Carrot Salad with Yoghurt Recipe

Ingredients:

• 3 large size carrots 
• 3 Tablespoons olive oil
• One and a half cups of a home yogurt
• 1 teacup of coarsely minced walnuts
• 2 cloves of garlic
• Salt

For serving:

• Dill

Ingredients:

Wash the carrots and grate with the wide side of the grater. Put the carrots in a pan and sauté in olive oil for a short time. After the sautéed carrots cool, add yogurt and add walnuts, and salt. Add the beaten garlic and mix. You can add dill and serve. Bon Appetit!

How Yoghurt Carrot Salad Strengthens Our Immunity?

Olive oil and walnuts are rich in vitamin E. Vitamin E is a powerful antioxidant and boosts body immunity. Garlic contains allicin. Lycopene is a powerful antioxidant and boosts body immunity. Thanks to the probiotics contained in home yogurt, the immune-boosting effect of yogurt is very evident. Carrots strengthen our immune system thanks to the carotenoids and vitamin C.

As a result; when we consume too much food, the calories we consume will be more than the calories we spend, so there will be weight gain in our body. Excess weight and unbalanced nutrition can cause a weakening of immunity. The important thing is to eat a varied and balanced diet in season.