📩 05/12/2021 09:45
How would you like to strengthen your immunity by coloring your tables? While both winter and pandemic conditions reveal the need for strong immunity, healthy nutrition is undoubtedly of great importance. Stating that the immune system protects our body against microbes through the interaction of various cells and proteins, he said, “A strong immune system plays an important role in the prevention and recovery of diseases. Strengthening the immune system is possible with adequate and balanced nutrition, regular exercise, quality and adequate sleep, and stress management.
Nutrition and Diet Specialist Melike Şeyma Deniz emphasized that the first thing that comes to mind when it comes to adequate and balanced nutrition is to eat colorful foods with foods containing vitamins, minerals, pulp and antioxidant compounds, and that consuming foods in season is of great importance for us to get the maximum benefit from the vitamins and minerals they contain. He explained the 5 foods that we should not miss, gave important warnings and suggestions, and gave nutritious recipes.
Standing out with its color, beetroot is a low-calorie food rich in vitamins and minerals. Thanks to its high nitrate content, it lowers blood pressure. Dietary nitrate in the body turns into nitric acid, and this molecule helps lower blood pressure by dilating blood vessels. Nitrate makes the mitochondria work harder, which enables cells to produce better energy. In order to benefit from this effect of beetroot, it should be consumed 2-3 hours before exercise. Whether you add beetroot to your salads, prepare it as a yogurt beet salad, or make a smoothie. If you want a hearty and different alternative, try the beet hummus.
Beet hummus recipe: Blend two cups boiled chickpeas, 1 medium boiled beet, 2 tablespoons tahini, 1-2 cloves of garlic, 2 tablespoons olive oil, 1 teaspoon cumin, a little salt and lemon juice. Your beet hummus is ready!
One of the lesser-known properties of low-calorie broccoli, which strengthens the immune system, is beneficial for the heart, is kaempferol. Thanks to this substance, broccoli, which is effective on the brain and nervous system, also has anti-inflammatory properties. Nutrition and Diet Expert Melike Şeyma Deniz said, “Cooking broccoli raw or steamed; "It means getting the maximum benefit from the vitamins, minerals and bioactive compounds it contains."
Broccoli Salad Recipe: You can make a light salad by steaming broccoli lightly and adding olive oil, garlic and lemon. You can also add pomegranate on top.
Pomegranate, which contains potassium, pulp, vitamins A and C and helps prevent cancer with its antioxidant properties, also plays a role in the good functioning of the immune system. Emphasizing the need to consider a big pomegranate as 2 portions of fruit, Nutrition and Diet Specialist Melike Şeyma Deniz recommends that especially those with diabetes and those who diet to lose weight should pay attention to this. You can eat pomegranate as a snack or add it to salads and yogurt.
Pomegranate yogurt recipe: You can prepare a practical and satisfying snack for yourself with a bowl of yogurt, 2-3 tablespoons of oatmeal, 2 tablespoons of pomegranate and cinnamon.
Cauliflower contains plenty of pulp, which is essential for intestinal health and is very important for the good functioning of the digestive system. Also; Cauliflower, which is rich in sulforane, thus helps reduce the risk of cancer, heart disease and diabetes. Cauliflower meal, baked cauliflower with turmeric, cauliflower rice, cauliflower sterile, cauliflower-based pizza are some of the dishes you can make with this healthy vegetable. Moreover, it is a diet-friendly food thanks to its low calorie.
Cauliflower sterile recipe: Cut a medium cauliflower into small pieces. Wash, dry and turn it into flour by passing through rondo. Pan for ten minutes and add 1/2 tea glass of oil. In a separate pan, roast the onion and add 1 tablespoon of tomato paste and 1 tablespoon of pepper paste. Turn it over and add crushed garlic. Mix this mixture with cauliflower. Add finely chopped green onion, parsley, pickle, capia pepper. Add salt, pepper, chili pepper, cumin, lemon according to your taste.
Celery, which has an anti-inflammatory effect, supports digestion, and is a good source of vitamins A, C, and K, is also a rich source of potassium and folate. Seafood stands out for the low sodium content of celery. In addition, celery protects cells and blood vessels from damage by free radicals with its beta carotene and flavonoid content.
Apple Celery Salad Recipe: Grate three medium celery and one green apple. Mix the strained yogurt, a clove of garlic, and coarsely chopped walnuts.