A healthy immune system protects our body from infections and positively affects healing.

Adequate and balanced nutrition is very important to protect and strengthen the body's natural immune system. Since inadequate and unbalanced nutrition reduces body resistance, the risk of catching diseases increases.

Studies have shown that human needs more than 50 nutrients in order to grow, develop and maintain a healthy life.

The intake of nutrients such as protein, carbohydrates, fat, vitamins, minerals and water that people need helps both to prevent and fight against diseases.

To protect and strengthen our immune system;

Pay attention to the consumption of vegetables and fruits, which are rich in vitamins and minerals. The distribution of vitamins in vegetables and fruits is variable. For this reason, it is the best method to provide variety instead of choosing a single vegetable and fruit frequently.

So what does the body need during the change of seasons?

Vitamin A;

Since it has antioxidant properties and strengthens the immune system, foods containing vitamin A should be consumed every day. Vitamin A is found in foods such as carrots, spinach, broccoli, peppers, apricots, tangerines, oranges, eggs, and milk.

Vitamin C;

Vitamin C should definitely be preferred because it strengthens the immune system, especially because it has a protective feature against the flu and body resistance. A large amount of vitamin loss may occur during the preparation and cooking of foods.

In order to avoid the loss of vitamin C in vegetables and fruits; Vegetables and fruits should be chopped when they are to be cooked or eaten, and vegetables should be cooked with little or no water while cooking.

You can also get help from an expert while chopping vegetables. Beko Blender is with you in the kitchen with its timeless design and 1-litre capacity chopping bowl. Moreover, Stainless steel makes chopping operations easy with its 2 blades and 400 W power.

Vitamin E;

Vitamin E, which has antioxidant properties and positive properties on the immune system, is mostly found in vegetable oils, green leafy vegetables, oily seeds such as hazelnuts and walnuts, and foods such as meat and eggs.

Vitamin B6;

It takes part in the regular functioning of the immune system. It is mostly found in meat, fish, whole wheat bread, and green leafy vegetables. Those who consume an adequate and balanced diet can easily meet their daily vitamin B6 requirement.

Folic acid ;

Protein-rich animal foods are also rich in B12. Meat, fish, legumes, cheese, and eggs are the main sources. Vitamin B12 keeps the immune system strong

Minerals;

It has a wide variety of functions in the body. Among these, the most important mineral that affects the immune system and reduces resistance to its deficiency is zinc. It is mostly found in foods such as meat, walnuts, almonds, and cheese.

Proteins and fats ;

Consumption of an adequate amount of protein ensures that the body is protected from diseases. The point to be noted is; Meat, chicken, and fish should be consumed with caution as they contain saturated fat.

Legumes should be consumed at least 2 times a week. Because legumes, which are rich in protein, are also rich in B group vitamins, vitamin E and minerals.

Water ;

Water is the most basic need for our body to function properly. For this reason, each individual should consume between 1.5 and 2.5 litres of water by spreading it throughout the day.

For a healthy immune system, it is necessary to pay attention to avoiding stress, and smoking , exercising regularly, as well as adequate and balanced nutrition.