Best Ways to strengthen the immune system in winter
Especially in winter, it is very important to strengthen the weakened immune system and to prevent diseases. The way to do this is through a diet consisting of fruits and vegetables. Fruits are a rich source of vitamins and minerals, consumption of 2-3 portions of fruit per day is enough to keep the immune system strong. Here are the benefits of fruits and vegetables …
As the weather gets colder, most people’s immune systems are also getting weaker. Body resistance decreases with insufficient intake of vitamins and minerals. Nutrition and Diet Specialist said the fresh fruits we will add to our diet during these periods will be a very good choice to protect us from diseases.“ Drawing attention to the richness of fruits in vitamins and minerals that play many important functions in our body. Fruits are powerful antioxidants thanks to the vitamins A, C, E, folic acid, potassium, selenium, minerals. In addition, the protection of heart and intestinal health, skin renewal and It also has many benefits such as beauty, cleaning of liver and kidney, and regulation of cholesterol and blood pressure diseases.
Orange fruits are rich in vitamin C, red fruits are rich in antioxidants. Especially orange, yellow and green fruits play important roles in our immune system.
Orange fruits such as flu-protective orange mandarin grapefruit are very good sources of vitamin C. At the same time, consuming these fruits, which are a good source of beta carotene, will be very effective in strengthening your immune system. Another feature is that they allow the body to release toxins. This increases the body’s resistance.
Banana and quince, which are yellow fruits, also give vitality to the body and reduce fatigue. Its antioxidants are also effective in strengthening body resistance.
The best example of green fruits will be kiwi. By containing more vitamin C than orange and tangerine, this fruit is very effective in maintaining body resistance. It is also rich in phytochemicals like apple kiwi, which is another green fruit. These fruits strengthen the defense system thanks to their high antioxidant content.
Red fruits such as pomegranates, grapes, raspberries and blueberries are also very good sources of antioxidants. These fruits are very effective in protecting against diseases by providing body resistance like vitamin C-derived fruits.
How many portions of fruit should be consumed per day?
Explaining that the amount should be paid attention while consuming fruit, Dietician reminded that excessive consumption of vitamin C-based foods may cause more harm than good for the body. Underlining that vitamin C is a vitamin that is not stored in the body, the amount of vitamin C to be taken daily is 75 mg in an adult. This amount increases a little more in pregnant, pregnant and smoking individuals. We can achieve this even by eating a 100 gram kiwi. (100 grams of kiwi contains 90 mg of vitamin C) So 2-3 portions of fruit you will consume during the day will be enough to keep your immunity strong.