In these challenging times due to the coronavirus, it is necessary to strengthen the body's immune system against the disease. Therefore, you should start a healthy diet to reach your ideal weight these days. To achieve a healthy physique, you should lose weight if you are overweight, or gain weight by eating healthily until you reach your ideal weight if you are underweight. As Besler Catering, we present ways to strengthen immunity in 10 points. Here are the suggestions…
Malnutrition is most commonly seen in adults over the age of 65. 85% of older adults have at least one chronic disease.
Those who need additional support in their nutrition should take supplements. For example; if you do not consume fish, taking Omega 3 supplements will support your immunity.
The Weight Loss Process Should Be Viewed as Healthy Eating
An individual's ideal weight depends on many factors such as age, gender, height, activity level, health status, and genetic structure. If you are overweight or underweight, you should reach your ideal weight as soon as possible with a healthy diet.
Healthy eating is the greatest favor you do for yourself. The diet you follow to reach your ideal weight is not a restriction, but rather providing the macro and micro nutrients your body needs. Therefore, this process is healthy eating rather than just a diet.
It is Important to Eat 4-6 Meals a Day
People suffering from respiratory distress should eat more frequent and smaller meals. Smaller meals provide early satiety and relax the diaphragm, allowing for easier breathing. Frequent eating is also beneficial for diabetics trying to maintain glycemic control.
One of the things that lower immunity is unbalanced blood sugar levels. Therefore, eating frequently and in small portions balances blood sugar.
Drink Plenty of Water
Water is the most effective factor in removing toxins from your body and fighting against infections. It is necessary to consume at least 30 ml of water per kilo (kg) for women and 35 ml for men daily.
Excessive carbohydrate consumption increases carbon dioxide in the body. However, not consuming glucose, the building block of carbohydrates, lowers immunity. Therefore, whole wheat varieties high in mineral and fiber content should be preferred in sufficient amounts in meals.
Whole wheat products such as whole wheat sourdough bread and rye strengthen the immune system with the B vitamins they contain.
When choosing foods, foods that will ensure the development of your healthy bacteria should also be preferred. Probiotic sources such as yogurt and kefir are effective in the development of healthy bacteria and support the immune system when consumed. If you take the probiotic supplement suitable for you, you will also regain your gut health.
Increase Vitamin C Intake
One of the most important nutrients that increase the body's immune system is Vitamin C. Citrus fruits, rosehips, peppers, parsley, lettuce, and kiwi contain abundant Vitamin C. Since Vitamin C is not produced in the body, it must be taken externally by consuming these foods regularly.
However, it is also necessary to avoid excess while consuming Vitamin C. Because taking more than 2000 milligrams can cause kidney stone formation. For Vitamin C intake, fruits and vegetables must be consumed in main meals and snacks.
Care About Vitamin D
Vitamin D is a fat-soluble vitamin that can be obtained from direct sunlight as well as milk and dairy products and some fish varieties such as sardines and mackerel. Research has observed that Vitamin D improves the immune system.
Do Not Neglect Zinc
One of the most important things supporting the immune system is zinc. Zinc supplementation to the body is difficult because extra doses risk reducing the bioavailability of copper in the body. Besides this, high levels of iron supplementation can also affect zinc absorption.
Immunity-Boosting Foods
The 10 foods with the most Vitamin C are; red pepper, grapefruit, orange, cabbage, kiwi, cauliflower, broccoli, Brussels sprouts, strawberries, and parsley.
Foods richest in Vitamin D content are; tuna, milk, yogurt, orange juice (squeezed at home), eggs, sardines, mackerel, and whole-grain cereals.
The best sources of zinc are; oysters, chicken, dry beans, yogurt, and pumpkin seeds.
Foods richest in Vitamin E are; wheat germ, almonds, sunflower seeds, sunflower oil, hazelnuts, peanuts, peanut butter, corn oil, and spinach.
Foods rich in Vitamin A are; sweet potatoes, carrots, spinach, red peppers, eggs, mango, and black-eyed peas.
Other immunity-strengthening foods are; bananas, brown rice, apples, mint, ginger, bone broth, and honey.
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