How should we eat in winter? – Aplifers
In these days when we live in winter, illnesses such as flu, colds, colds and symptoms such as fatigue, weakness and insomnia continue to be experienced by almost everyone. The most important way to protect yourself from all this is to protect and strengthen the immune system. One of the main ways to strengthen the immune system is a healthy and proper diet. In this step, I will share with you some healthy eating tips that will boost your immune system during the winter season.
1. Choose fruits and vegetables rich in vitamin C
One of the most important food sources for boosting the immune system during the winter months is eating fruits and vegetables rich in vitamin C. Vitamin C, which has a strengthening effect on the immune system, also fights inflammation and protects cells from potential damage. You can boost your immune system by eating fruits and vegetables rich in vitamin C, such as kiwi, orange, grapefruit, tangerine, lemon, red and green peppers, broccoli, tomatoes, cauliflower, and spinach.
2. Support your body with probiotics
The probiotic support you add to your nutrition program during the winter months will boost your immune system and protect you from disease. The beneficial bacteria found in probiotics fight infections caused by parasites, viruses, yeasts and fungi and boost the immune system. You can meet your daily probiotic needs by adding foods such as yogurt, kefir, bosa, banana, pickles, turnip juice to your diet (high blood pressure patients should limit their intake of pickles and turnip juice), and you can protect yourself from diseases in winter by strengthening the immune system.
3. Eat Foods Rich in Vitamin D
Vitamin D plays a very important role in protecting and strengthening the immune system. The most important source of vitamin D is the sun. During this winter, when there is no way to benefit from the sun, vitamin D can be obtained through food and supplements. You can meet your daily vitamin D needs with foods like salmon, trout, tuna, mackerel, liver, dairy, egg yolk, and mushrooms.
4. Don’t Skimp on Protein
To have a strong immune system, one of the things you need to pay attention to in your daily diet is adequate protein intake. Proteins form the building blocks of antibodies that play a role in the development of the immune system. In other words, proteins are one of the prerequisites for strengthening the immune system. For this reason, it is important to consume adequate sources of protein during this period when infections are on the rise. Foods such as dairy, eggs, red meat, chicken, fish, legumes, and seeds are some of the best sources of protein.
5. Don’t forget to drink water
Cold weather can reduce the desire to drink water, but even if your body does not feel it, the body is losing water. It is important to replace the lost fluid. Because sufficient fluid intake plays an extremely important role in the elimination of toxins from the body, the normal functioning of bodily functions, the balance of the immune system and the implementation of many biochemical reactions in the body. Thus, you should consume 8 to 15 glasses of water per day.
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