Nur Ecem Baydı Ozman, Nutrition and Diet Specialist of Acıbadem Kozyatağı Hospital, talked about 8 foods that should be on the table regularly in winter, and made suggestions.
"Pomegranate"
Pomegranate is one of the fruits with the strongest antioxidant properties with its anthocyanin content. Thanks to its rich vitamins C, E, and K, as well as minerals such as calcium, potassium and magnesium, it supports the immune system and helps us protect against diseases. Nutrition and Diet Specialist Nur Ecem Baydı Ozman stated that the peel of the pomegranate shows strong antioxidant properties as well as the fruit, and said, "For this reason, you can drink the pomegranate peels in the form of tea after cleaning them thoroughly and consume 1-2 cups from time to time."
"Pumpkin"
Nur Ecem Baydı Ozman, who says that vitamin A in the content of pumpkin, one of the most beautiful colorful foods of the winter season, plays a role in the regulation of the functions of immune system cells, said, “Thus, it makes an important contribution to the strengthening of our immunity. Vitamin A also has a therapeutic effect in various infectious diseases. You can add pumpkin to your nutrition plan as a side dish with meals or by making soup.” he said.
"The fish"
Fish contains plenty of omega 3 fatty acids, immune system regulatory components such as melatonin, tryptophan and taurine. Nutrition and Diet Specialist Nur Ecem Baydı Ozman, stating that regular fish consumption also contributes to the increase in the number of beneficial bacteria in the intestine, said, “Having a high number of beneficial bacteria in the intestines is essential for a strong immune system. The winter months are suitable months to benefit from the richness of the fish in terms of nutrients. For a strong immune system, take care to consume fish two days a week.” used the phrases.
"Quince"
Nutrition and Diet Specialist Nur Ecem Baydı Ozman, expressing that quince is a fruit with strong antioxidant content, "it supports the strengthening of our immune system with its vitamin C and phytochemicals. You can use 1 of the fruit you will consume during the day as a portion of quince. 1/3 medium sized quince is equivalent to one serving of fruit. You can also consume the quince by slicing it into the linden in case of cough or sore throat.”
"Rosehip"
Rosehip is rich in vitamin C. It strengthens the immune system thanks to the fact that vitamin C in its content plays a role in many cellular functions in the immune system. In addition, it has a protective effect against colds with the effect of rich polyphenols in its content. Nutrition and Diet Specialist Nur Ecem Baydı Ozman said, “The important point here is that vitamin C is a heat-labile vitamin. In other words, the vitamin C content decreases considerably in foods such as marmalade obtained by boiling or processing for a long time," he warns, and continues: "You can benefit from vitamin C in the most effective way by consuming rosehip tea, which you brew in boiling water for 10-15 minutes, without waiting too long."
"Kefir"
Having a healthy gut is very important for a strong immune system. Nur Ecem Baydı Ozman, Nutrition and Diet Specialist, says that thanks to the beneficial bacteria in kefir content, it helps to regulate the intestinal flora and increase the number of beneficial bacteria in the intestine, which has an extremely important function in a strong immune system. A healthy diet with micronutrients such as calcium, magnesium and vitamin B2 plays a role in the formation of a healthy immune system.
"Carrot"
Nutrition and Diet Specialist Nur Ecem Baydı Ozman said, “Beta carotene in the content of the carrot helps in the regulation of functions related to the immune system. In addition to the vitamin C in its content, minerals such as potassium and zinc and phenolic compounds make the carrot a very valuable food to support immunity in winter. Carrots also support gut health by being a good source of fiber. You can benefit from the rich nutritional content of carrots by adding them to salads or consuming them raw.” he stated.
"Kiwi"
Kiwi fruit is rich in polyphenols and vitamin C. Nutrition and Diet Specialist Nur Ecem Baydı Ozman, who said that a 100-gram kiwi almost alone meets the daily vitamin C need of an adult, said, “Consuming a medium-sized kiwi in a snack provides a strong immune system by contributing to intestinal health thanks to its rich fiber and vitamin C content. It supports us to reach the system.” used the phrases.
Be the first to comment