March 31, 2020 Ozlem Yildiz

Foods That Strengthen the Immune System: Take Care of Yourself

You constantly feel exhausted during the seasonal transitions and especially in the winter, observe the symptoms of the disease and in addition, people always ask you, "Are you sick again?", we warn you: Your immune system may be weak! But don't worry; By consuming foods that strengthen immunity and paying attention to certain issues, you may feel fresher and even more resistant to diseases such as flu and colds. Of course, at this point, let's not mention that it is very important to see a doctor and shape your diet according to his recommendations.

So, how does the immune system strengthen? Let's take a look at our recommendations.

vegetables and salads

# What are the ways to strengthen the immune system? #

To consume the nutrients that allow you to get the vitamins, minerals and fatty acids you need, drink enough water to get rid of the harmful foreign substances in your body quickly, to exercise sports, to care about hygiene, to sleep quality, so you should pay attention to many points for a strong immune system. Of course, all of these things are important, but now we will list some foods you can consume to strengthen immunity.

# What are the foods that strengthen the immune system? #

Vegetables and fruits are important for strengthening the immune system thanks to the vitamins, minerals or fatty acids they contain. So, what effect, in which food, which vitamins, minerals or fatty acids have an effect on our body and strengthen our immunity?

1- Vitamin C

When you have a cold or flu, your biggest helper is vitamin C. Vitamin C is a powerful antioxidant and also a content that helps absorb minerals with other vitamins.

Citrus fruits (orange, grapefruit, tangerine, etc.)
Kiwi
Red pepper and green pepper
Strawberry
Broccoli
Brussels sprouts
Pineapple
Tomato

raspberries

2- Vitamin A

Foods containing vitamin A, which are responsible for creating immunity against the disease-causing viruses, can be both vegetable and animal.

Carrot
Milk and milk products
Egg
Salmon
Spinach
Pumpkin

3- Vitamin E

Vitamin E, which is a powerful antioxidant and thus has a strengthening immune system, can be found in many vegetables and fruits.

Vegetable oils and nuts (nuts, almonds, peanuts, etc.)
Spinach
Broccoli
Avocado
Parsley
Banana
Kiwi
Salmon

vegetables

4- Vitamin D

Vitamin D, which plays a role in the strengthening of bones, teeth, and insulin, also helps strengthen the immune system and make you feel more strong. This vitamin can be taken from the sun as well as from food.

Chicken
Oily fish (salmon, mackerel, tuna, etc.)
Fish oil
Egg
Milk and milk products
Mushroom
Orange
Grains

oranges

5- Vitamin B6

It makes blood cells and boosts the immune system. Vitamin B6 is found in both animal and herbal foods.

Milk and milk products
Chicken
Egg
Potato
Banana
Avocado
Spinach
Oat

6- B12

B12, which has many functions including renewing cells, is another vitamin that makes the immune system strong. Vitamin B12 is found in meat and dairy products.

Red meat
Fish
Chicken
Egg
Milk
Cheese

7- Vitamin K

In addition to ensuring the development of bones and blood clotting, Vitamin K also plays an important role in the immune system: ensuring that the proteins and enzymes that help strengthen the immune system function optimally! For this reason, it is very important to include Vitamin K in your nutrition program.

Red meat
Chicken
Fish
Milk and milk products
Broccoli
Spinach
Grape
Strawberry
Tomato
Pomegranate

fruits

8- Zinc

Zinc is among the elements that have a very important role in the immune system. In the case of zinc deficiency, it may be seen that it is less resistant to diseases.

Red meat
Fish and other seafood
Chicken
Milk
Cheese
Yogurt
Pea
Spinach
Asparagus
Mushrooms
Avocado
Peanut

9- Probiotics and Prebiotics

The increase of beneficial bacteria in our intestines, called the “second brain” in our body, and the richness of the intestinal flora strengthens the immune system, making us more resistant to diseases. Foods containing probiotics are as follows:

Yogurt
Pickle
Vinegar

The ones that provide the nutrition and increase of probiotics are prebiotics. You can take an important step to strengthen your immune system by including foods that contain prebiotics as well as probiotics in your diet.