During the pandemic, we realized that when our immune system is strong, we can overcome even the most difficult diseases. We need to be very careful about what we eat and drink to keep our bodies strong so that the cells can easily fight off “pathogens” when they come in contact with them. Functional medicine specialist Dr. Aytül Gencer “For a healthy immune system, in addition to good nutrition, nutritional supplements should be used; We need exercise and detox. We should also get support for our mental health and participate in social activities,” he says.
STAY AWAY FROM PACKAGED FOOD
LIv Hospital Functional Medicine Specialist Dr. Aytül Gencer
– We can have breakfast with avocado, eggs and fresh vegetables or chia seeds, almonds and vegetable milk.
– About 2 hours after waking up, you can drink 1 cup of plain filter coffee or plain Turkish coffee.
– We must stay away from all packaged foods with numbers starting with ‘e’ and sugar.
– Chocolate can be found on our list, provided it is 85% dark. Other chocolates are a poor option for the immune system.
– We shouldn’t drink water from a plastic bottle. We should prefer glass bottles and make sure the PH is 7.5-8.
– If we want to eat something in the evening, we can consume pumpkin seeds and drink water.
WHAT TO CONSUME WITH WHAT?
Turmeric contains compounds called “curcuminoids” with high antioxidant capacity. The substance called “piperine” in black pepper increases the absorption of turmeric and makes it ready for use by the body.
Legumes, protein, fiber, zinc, magnesium, iron, vitamin E, “thiamin”, “niacin” and “folate” content contribute to the body’s resistance and have an effect protector against chronic diseases.
The vitamin C and antioxidants in lemon increase the utilization of omega-3s in fish.
LAMB WITH SEASONAL BONE-LEMON SALAD
If sources of iron such as red meat and legumes are eaten with foods containing vitamin C, body iron absorption may be increased.
FRUIT-HERB MILK-CHIA SEEDS
Some fruits are higher in fructose, which quickly raises blood sugar. Consuming fruit with vegetable milk helps stabilize blood sugar.
DON’T MISS THE GREEN LEAVES…
Dr. Ayça Kaya, specialist in internal medicine
Foods high in probiotics such as yogurt and kefir create a barrier against viruses and bacteria.
– Oats, being a very valuable source of “beta-glucan”, increases our warrior cells in the immune system.
– Red meat, rich in iron, helps us feel fitter and protects us from disease.
Vegetable dishes can be enriched with ingredients such as minced meat and cubed meat.
– The carrot is a very valuable source of antioxidants because it is rich in ‘beta-carotene’ and vitamin A, from which it gets its color. We can add carrot enriched salads to our tables.
Fish, rich in omega-3 fatty acids, is a valuable food for cardiovascular and brain health. Eating fish 2 days a week is very important to strengthen our immune system.
– Do not miss green leafy vegetables such as chard, arugula and parsley, which are high sources of vitamin C, in our basket.
– Vitamin D levels should be within normal ranges for a healthy life. We can boost vitamin D, which is found in very few sources, with eggs, which are the next highest quality nutritional source after breast milk.
– Do not forget to consume seasonal fruits rich in antioxidants such as pomegranate, radish, orange and kiwi. These nutrients fight free radicals and provide cell cleansing.
– Water, which is our source of life, should not be missing from our lists. Toxic substances that increase in the body during the period of the disease are excreted from the body with water.
– Raw nuts such as almonds and hazelnuts, rich in minerals such as magnesium, selenium and zinc, also boost our immune system.
VINEGAR IN WATER, LEMON IN MOLASSES…
– It can be eaten during the day by squeezing lemon on 1 teaspoon of molasses.
– You can add flax seeds to kefir, which is a source of probiotics.
– By adding olive oil to salads, we can increase the absorption of vitamins in green vegetables.
– It can be enriched even more by combining probiotic-rich foods like tarhana with iron-rich foods like ground beef or chicken broth.
– We can add red-purple fruits rich in antioxidants such as blackberries and blueberries in yogurt or kefir in our snacks.
– We can add spices like turmeric and ginger to our meals.
– We can add 1 tablespoon of vinegar to each glass of water we drink during the day.