The incidence of winter diseases increased with cold weather. Sudden heat changes cause fatigue, headache and fatigue; influenza, colds, bronchitis, as well as many diseases spread. In order to stay healthy, a balanced and adequate diet is shown as the golden rule. Memorial Atasehir Hospital, Department of Nutrition and Diet. Şefika Aydın Selçuk gave information about yol ways of protection from influenza by proper nutrition ”.
Eat fresh vegetables and fruits
For a regular nutrition program in both winter and summer; food groups consisting of meat, milk, vegetables, fruits and cereals need to be balanced. Especially fresh vegetables and fruits come to the rescue of those who want to stay healthy even in cold weather.
Eat plenty of fish, milk and eggs to prevent infection
Vitamin A is a powerful antioxidant found in yellow, orange and green vegetables and fruits such as eggs, milk, fish, spinach, oranges, carrots, green peppers and apricots. Consumption of these nutrients to a certain extent plays an important role in protection from diseases.
Vitamin C is a savior
Vitamin C provides the removal of harmful substances from the body, strengthens the defense system. Foods such as green pepper, parsley, cress, arugula, cauliflower, spinach, orange, lemon, tangerine, rosehip contain plenty of vitamin C. To prevent vitamin C loss, salads should be prepared just before they are consumed, just like fruit juices.
You can get vitamin E from nuts, walnuts and almonds.
The most important function of vitamin E in body work is its antioxidant properties. The richest sources; nuts, walnuts, almonds such as oil seeds, oils, green leafy vegetables, dried legumes, foods such as tahini. The omega-3 fatty acids in fish, fish oil, nuts and walnuts are a powerful antioxidant and are effective in strengthening the immune system. In addition, omega-9 fatty acids found in oils such as olive oil, hazelnut oil also affect the immune system positively.
Zinc deficiency causes disease
Zinc supplementation to the body improves physical, neurological and psychological development and reduces the frequency of life-threatening infections. The best sources; animal origin foods such as red meat, shellfish and liver. Other sources; nuts, walnuts, nuts such as nuts, milk, cheese and legumes can be counted as.
Let yogurt and kefir bless you
They strengthen the flora and form resistance to gastrointestinal infections. They maintain antimicrobial activity at a high level. They support immune functions (immunity). They show antitumor properties. Prebiotics are non-digestible carbohydrate compounds that promote the growth and development of probiotics and increase their activity. Prebiotics are found mainly in breast milk and fiber foods (artichoke, celery, leek, asparagus and banana). Yogurt is prebiotic, which increases the reproduction of probiotics. Kefir is a probiotic, ie a useful microorganism
Kefir prevents tumor formation or decreases the progression of the existing. The microorganisms in Kefir produce plenty of vitamins (K vit, vitamin B1, pantothenic acid, niacin, folic acid B12, and biotin). Biotin produced by Kefir microorganisms increases the absorption of other B complex vitamins.
Natural healing source honey
Honey is used as a natural medicine against colds and colds, diseases and infections of mouth, throat and bronchi in regions with terrestrial climate and high temperature difference outside the energy yield. In addition to the antimicrobial effect of honey; The fructose in honey is due to its softening and relaxing properties of tissues and muscles. Honey has been proposed to be used to heal wounds and infections.
Benefit outweighs the smell
The structure of garlic contains plenty of water, fructose-containing carbohydrates, sulfur compounds, protein, fiber and free amino acids. Garlic also contains high amounts of saponin, phosphorus, potassium, sulfur, zinc, moderate selenium, vitamins A and C, and small amounts of calcium, magnesium, sodium, iron, manganese and B complex vitamins. Garlic is said to be an effective weapon against cancer by preventing suppression of the immune system.
A pinch of parsley meets most of your daily vitamin C needs
Parsley is a source of provitamin A (Beta carotene). With this feature, vision is effective on the functions of the capillary system, adrenal gland and thyroid gland. The leaves contain essential oils, flavonoids, protein, chlorophyll and glycoside, and the roots have essential oil, sugar, mucilage and glycoside. The leaves are rich in vitamins (A, C, K), iron, potassium, sulfur, calcium, magnesium.
Each pomegranate is a medicine
It is an exemplary plant of the Nargiller family. The pomegranate fruit is named after pomegranate, which means 'very seed' in Latin. In pomegranate juice, antioxidants and strong antioxidant flavonoids provide the color of pomegranate juice. Pomegranate can also be described as a drug because of its antioxidant and anti-tumor effect.
Eat apricots for snacks
Apricot is very rich in minerals, potassium and ß-carotene, although it makes little contribution to the daily energy and protein needs of the human body. Ss-carotene, the precursor of vitamin A, is necessary for the development of epithelial tissue, eye health, bone, teeth and endocrine glands that surround the body and organs. In addition to these functions, vitamin A plays an important role in reproduction and growth and in increasing body resistance to infections. On the other hand, vitamin A prevents or neutralizes the formation of single oxygen from the active carcinogens, which are the primary responsible for the transformation of normal body cells into cancerous cells. Vitamin A also acts as a protective against cancer by increasing the resistance of the organism and healthy cells.
The richest fruit kiwi
Kiwi is the richest fruit in the world among 26 fruits that are consumed intensively. 100 grams of kiwi fruit contains 100-400mg of vitamin C on average. In addition, the richest in terms of magnesium content, with high potassium content and low sodium is also in the front row of fruit. It has a good content in terms of vitamin E, copper, phosphorus, vitamin B2 and vitamin A. Kiwi, carotenoids (beta carotene, lutein and xanthophylls), phenolic compounds (flavanoids and anthocyanins) and antioxidant content is also very important in terms of fruit.
Herbal teas are the right choice in cold weather
Especially rosehip, linden, raspberries, blackberries can be listed as antioxidant-rich ones in this period. You can mix natural herbal teas by enriching with lemon.