Vitamins strengthen the immune system
Sudden changes in air temperatures affect our immune system. Proper and balanced nutrition strengthens the immune system in temperatures that increase and decrease day by day. Cereals such as rye, buckwheat and bulgur containing vitamin B should be taken 3-4 spoons at every meal, and vegetables and fruits containing vitamin C should not be neglected. Stating that nuts containing vitamin E should be consumed in snacks, experts emphasize the importance of water consumption in winter.
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Assist. Assoc. Prof. Dr. Gizem Köse pointed out the importance of strengthening the immune system in rapidly falling temperatures.
"Since the transition of seasons has been very rapid in recent years, your immune system may be caught unprepared for these transitions. Especially in these weeks of hot and cold days, your healthy diet becomes even more important," said Assoc. Prof. Dr. Gizem Köse, emphasizing that "all nutrients should be consumed in a balanced way within the framework of balanced and adequate nutrition rules".
How can we keep metabolism healthy?
Emphasizing that macro and micronutrients should be taken in sufficient amounts to keep the metabolism healthy, Assist. Assoc. Prof. Dr. Gizem Köse said, "While macronutrients are carbohydrates, protein and fat; micronutrients are vitamins, minerals and water. Within the framework of adequate and balanced nutrition rules, you need to consume these elements in a balanced way. This means consuming a little bit of all nutrients at each meal instead of a uniform diet."
Different fruits and vegetables should be consumed at every meal
Stating that vitamins have an important place in nutrition, Assist. Assoc. Prof. Dr. Gizem Köse said the following:
"It is beneficial to consume cereals rich in B vitamins (rye, buckwheat, bulgur, etc.) regularly every day. 3-4 spoons of cereal to be consumed with the main meal at meals will be sufficient. Vitamin C, another vitamin, is abundant in fruits and vegetables, which are also very easy to access in Turkey. Consuming brightly colored fruits and vegetables, which are rich not only in vitamin C but also in herbal chemicals, will strengthen your immune system and help you keep your metabolism vigorous. You can get different herbal active ingredients by consuming different fruits and vegetables at each meal. For example, you can consume herbal ingredients that provide orange color from oranges and white color from celery. I would like to emphasize that these ingredients will also help you lose weight."
Nuts as a source of vitamin E
Referring to the vitamin E found in nuts, Assist. Assoc. Prof. Dr. Gizem Köse said, "It is useful to mention another vitamin that is found in almost all foods but is ignored because its deficiency is not seen. Vitamin E, a valuable vitamin found in abundance in nuts, is also found in the embryos of cereals. Adequate intake can be reached with 5-6 almonds and 2-3 walnuts to be consumed in snacks. If you do not want to consume it in snacks, you can add it to your meals or salads and try different flavors. If we look at vitamin K, it can be obtained in abundance from green leafy vegetables."
Do not neglect water in winter!
Underlining that water consumption is underestimated with the excuse that the weather is cold, Assist. Assoc. Prof. Dr. Gizem Köse said, "However, one of the most important tasks of water is to control body temperature. When water consumption decreases, metabolism has difficulty in making this control and you may become resistant to diseases as a result of chills. Soups and hot herbal teas can also be consumed as water substitutes, but it should not be forgotten that consuming some plain water as a liquid will facilitate this control."