8 Ways to Strengthen the Immune System Against Coronavirus

The immune system, which fights to eliminate harmful pathogens and viruses that enter the body, can sometimes become weakened due to various factors, leading to certain diseases becoming more severe or recurring.

Tuba Örnek, a Nutrition and Diet Specialist at Anadolu Health Center, emphasizes that lifestyle plays a significant role in strengthening the immune system. She states, “Factors that suppress and weaken the immune system include poor eating habits, a sedentary lifestyle, smoking, sleep irregularities, and stress. If these factors persist, supplements aimed at boosting immunity will be ineffective. When the right supplements are taken by the right person and healthy lifestyle changes are made, your immune strength can be multiplied.”

Key Ways to Strengthen the Immune System:

A varied diet should be maintained.
Attention should be paid to sugar and carbohydrate consumption.
Protein intake should be kept at sufficient levels.
Three portions of fish should be consumed each week.
Consuming turmeric activates the immune system.
Fatty seeds should be added to the diet.
Vitamin D levels should be monitored.
Three portions of fish should be consumed each week.
Plenty of water should be consumed.

Example Recipe: Herbal Tea to Boost Body Resistance
Example Recipe: Antioxidant-rich Salad Recipe

Nutrition and Diet Specialist Tuba Örnek, highlighting the importance of keeping the immune system strong, especially during the Coronavirus pandemic, offers these recommendations to strengthen the immune system.

Attention Should Be Paid to a Varied Diet

Immune-boosting nutrition begins with balanced eating. Adequate intake from all four food groups is essential. These groups include dairy products, meat, vegetables and fruits, and grains. Within these groups, there are foods that are particularly effective in combating infections. Especially colorful vegetables and fruits are valuable due to their antioxidant and fiber content.

You should include a variety of vegetables and fruits in your diet, especially onions, garlic, cruciferous vegetables, root vegetables, broccoli, pomegranate, oranges, and avocados. Vegetables and fruits also help beneficial bacteria, called probiotics, grow in our intestines, which strengthens our defense system. To increase our probiotic count, we can consume fermented products such as yogurt, kefir, pickles, and vinegar, or use probiotic-prebiotic supplements if recommended by your doctor or dietitian.

Attention Should Be Paid to Sugar and Carbohydrate Consumption

We do not need simple carbohydrates, such as table sugar and sugary foods, and they also suppress our immune system. Therefore, we should prefer complex carbohydrates, such as unrefined, whole, and bran-rich grains. Examples include whole wheat bread, oats, and bulgur.

Protein Intake Should Be Kept at Sufficient Levels

Antibodies produced by the immune system are made up of protein. Therefore, you should keep your protein intake at adequate levels. Foods rich in protein include meat, chicken, fish, turkey, eggs, dairy products, and legumes. Additionally, zinc, found in this group, helps increase our resistance.

Three Portions of Fish Should Be Consumed Each Week

Omega-3 fatty acids play a vital role in strengthening the immune system. They are found in fish, as well as in purslane and walnuts. Your fish intake should be grilled or baked. Three portions per week is recommended. If you are unable to consume fish, you can take fish oil capsules after consulting your doctor or dietitian.

Turmeric Consumption Activates the Immune System

Turmeric has been one of the most studied plants in recent times. We know that it activates the immune system. You can use it with black pepper in your soups. You can also benefit from sugar-free lozenges containing turmeric and ginger.

Fatty Seeds Should Be Added to the Diet

Fatty seeds such as walnuts, hazelnuts, and almonds are beneficial due to their vitamin E, plant-based fatty acids, and various mineral content. Olive oil, coconut oil, and avocado oil are particularly strong antioxidants.

Attention Should Be Paid to Vitamin D

To increase your vitamin D levels, take advantage of the sunlight. If necessary, use supplements as recommended by your doctor.

Plenty of Water Should Be Consumed

Drinking plenty of water is important to detoxify the body and rejuvenate metabolism.

Last Updated Date: 17 March 2020

Publication Date: 17 March 2020

Specialist Dietitian Tuba Örnek

Nutrition and Diet Department

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