What is the immune system? What foods should we consume to protect from coronavirus (Covid-19)? Which vitamins and minerals should we use? What should we do to strengthen our immune system? If you are wondering about such questions, you should read this article immediately.
- 1 What is the Immune System? How does it work?
- 2 Is Your Immune System Strong or Weak?
- 3 What Are The Methods That Strengthen The Immune System?
- 4 Which Foods Contain Vitamins C and D and Zinc?
- 5 Consume Vitamins C and D and Zinc Against Coronavirus (Covid-19)
- 6 What Are The Foods That Strengthen Your Immune System?
What is the Immune System? How does it work?
Immune System, in its simplest definition, is a natural defense system of our body. This system is a system made up of proteins, cells, tissues and organs. Our bodies react against foreign invaders entering our bodies. We often call these foreign invaders “microbes”. These creatures that somehow enter our bodies are perceived by our bodies as invaders. Our body usually takes part in this defense of white blood cells in the blood. White blood cells and the produced antibodies attack the enemy immediately, like the body’s warriors. Our bodies know how to fight with many foreign invaders. Over time, he learns how to fight against the newly created foreign invader. We must always keep our immunity strong, whether in these situations or in the usual infections. We need to strengthen our immune system as much as possible against all infections, not just coronavirus (Covid-19).
Is Your Immune System Strong or Weak?
The phrase “breast milk is very important” that is always said is actually about the immunity of the baby. Because immunoglobins pass to the baby with breast milk. Immunoglobins protect the baby against germs. When the baby grows and its organs develop, it produces antibodies. This incident applies to all of us. There is also the age factor here. For example, the immune systems of two 20-year-old and 80-year-olds would not be the same. As people age, the defense system weakens. You can have a blood test to see if your immune system is strong. But the tests performed do not give exact results. You know this best, actually. You can see if you have an infection. For example, if you get sick 3-5 times each winter, it means your immune system is low. Of course, it can all depends on your lifestyle, how you eat, and genetic factors.
What Are The Methods That Strengthen The Immune System?
- Drink plenty of water: Drink at least 2-3 liters of water a day to increase your body resistance.
- Eat a balanced diet: Which foods you can consume is stated in the heading below. But be sure to consume vegetables and fruits every day.
- Eat fish 2-3 times a week. Experts recommend the Mediterranean diet, which is proven to contribute to the body’s defenses. You can review our detailed article on the Mediterranean diet.
- A quality sleep: The serotonin hormone released when you sleep will contribute to your defense power. Sleep at least 7-8 hours a day.
- Be sure to consume yoghurt, garlic, onion and ginger.
- Pay attention to hand and mouth hygiene.
- You should stay away from smoking and alcohol.
One of the most important precautions is to take adequate amounts of vitamins and minerals. Some minerals, especially Vitamins C-D.
Vitamin C is mostly found in foods such as oranges, tangerines and green peppers. Vitamin D can cause poisoning when taken in excess. Vitamin D is also found in many foods. For example; High amounts of vitamin D are found in foods such as mushrooms, milk, beef liver, cereals, oily fish, egg yolks, parsley, salmon, oysters, oats. Zinc is also effective in strengthening immunity like vitamin D. Zinc mineral is mostly found in foods such as oysters, crabs, mussels, beef, lamb, chicken, salmon, sole, chickpeas, lentils, milk, cheese, yoghurt, eggs, quinoa, mushrooms, cabbage, beets, peas.
In fact, our immune system needs to be strong not only for coronavirus, but also to protect against other diseases. The most effective method for this is to take vitamins and minerals. Vitamin C can be consumed with water. It has been proven in many studies that vitamin D is effective against covid-19. In a study conducted in Atlanta, Georgia, it was stated that vitamin C and vitamin D and zinc were effective on patients. In addition to vitamin D supplements, magnesium supplements were deemed necessary. Because magnesium helps to activate vitamin D. One point that you should not forget is that you should pay attention to the dosage while taking such food supplements. In another study, people with insufficient vitamin D had a positive Covid-19 test compared to those who had sufficient vitamin D. But a few studies have not observed a relationship.
It can be in your hands to increase your body’s defensive power. The best way to do this is to eat right and healthy. Below are the most recommended foods that strengthen your immune system.
- Dark chocolate
- Green tea
- Sunflower seeds
- Orange and Acid Fruits
The most important feature of most of these foods is that they have antioxidant properties. Foods with high antioxidant capacity renew and repair the body. Apart from the above foods, some of the foods with antioxidant properties are as follows: Winter vegetables rich in vitamins A, C, B6, E, zinc, selenium, cabbage, brussels sprouts, red cabbage, cauliflower, carrots, lettuce, green pepper, arugula, onion and fruit orange, tangerine, grapefruit, kiwi, apple should be included in the daily diet.