Strengthen our immune system with proper nutrition to protect against winter diseases
Nutrition and Dietetics Department Specialist. Dyt. Ecem Fidan explained proper nutrition and immune strengthening methods to make a healthy start to winter.
With the arrival of the winter months, the weather is getting colder. The way to prevent diseases in this period is through eating habits. The best way to protect our body against cold weather and seasonal diseases is to strengthen our immune system with healthy nutrition.
Near East University Hospital Yeniboğaziçi Nutrition and Dietetics Specialist Dyt. Ecem Fidan gave important information about what needs to be done to spend the winter months in a healthy way. “As the winter months approach, it is of great importance to prepare our body in the best way in order to minimize the effects of cold weather and seasonal diseases,” said Uzm. Dyt. Fidan made suggestions on healthy nutrition, foods that strengthen the immune system, protection against colds, the importance of consuming seasonal vegetables and fruits, canning preparations and freezing summer fruits. Uzm. Dyt. Fidan also shared two healthy recipes that will contribute to nutrition in winter.
It is important to get enough vitamins and minerals
Stating that vitamins and minerals such as vitamin C, vitamin D, zinc, selenium, as well as fruits and vegetables rich in antioxidants protect the body against diseases, Uzm. Dyt. Fidan emphasizes that a regular diet that includes these has a protective effect especially against common diseases such as flu and colds.
“Vitamin C not only strengthens the immune system, but also contributes to the renewal of cells and skin health,” said Uzm. Dyt. Fidan stated that citrus fruits are rich in this respect; oranges, tangerines, lemons, kiwi, rose hips and red peppers should be consumed sufficiently. Stating that vitamin D deficiency is felt especially with the decrease in sunlight, Uzm. Dyt. Fidan said, “For this reason, it is extremely important to include fish in our food list.” Stating that fish species rich in vitamin D are fish such as salmon, mackerel, sardines, Uzm. Dyt. Fidan also emphasized that egg yolk would also be beneficial. She stated that zinc and selenium minerals provide positive effects on the immune system and especially zinc plays a critical role for the development and function of immune cells. Uzm. Dyt. Fidan said, “Shellfish, red meat, whole grains and legumes are foods rich in zinc and selenium and should be included in the daily diet.”
In addition to all these, “Foods such as red fruits, pomegranate, spinach and broccoli are foods with high antioxidant content,” said Uzm. Dyt. “Regular consumption of these nutrients helps you to be resistant to diseases during the winter months,” Fidan said.
Natural antibiotics: ginger, turmeric and garlic
Stating that foods with natural antibiotic properties such as ginger, turmeric and garlic support the immune system and provide protection against infections, Uzm. Dyt. Fidan emphasized that these foods should be used as much as possible in tea, soup and meals. “Natural products such as propolis and honey show protective effects against throat infections,” said Uzm. Dyt. “Especially in winter, consuming a spoonful of honey every morning can provide protection against colds,” Fidan said.
Winter vegetables are rich in vitamins and minerals
Also emphasizing the importance of consuming vegetables and fruits in season, Uzm. Dyt. Fidan said, “Winter vegetables are rich in vitamins and minerals and contribute to a balanced diet as they are low in calories. Include vegetables such as zucchini, leeks, carrots, spinach, cauliflower and cabbage in your daily meals.” He underlined that apples, pears, quinces, pomegranates and kiwis will meet your sweet needs in a healthy way and protect the body from harmful factors thanks to their antioxidant properties.
Carry the flavors of summer to winter with the “right methods”
“One of the most ideal ways to preserve the fresh vegetables of the summer season for winter is canning or product freezing,” said Uzm. Dyt. Fidan underlined that summer vegetables such as tomatoes, peppers and eggplants can be canned with appropriate methods and used throughout the winter.
Stating that it is extremely important that the amount of salt and acid used in canning is balanced, Uzm. Dyt. Fidan emphasized that this helps to preserve nutritional values. Uzm. Dyt. Fidan said, “Fruits such as strawberries, peaches and apricots, which are abundant especially in summer, are an excellent option to meet your sweet need in winter in a healthy way.” Stating that it is important to wash and dry the products kept frozen beforehand during the freezing process in order to preserve their nutritional value, Uzm. Dyt. “Frozen fruits can be consumed as healthy snacks with smoothies, desserts or yogurt during the winter months,” Fidan said.
Two Healthy Recipes for Winter
Ginger Pumpkin Soup
Ingredients
500 g pumpkin
1 carrot
1 potato
1 onion
2 cloves of garlic
1 tablespoon olive oil
1 tablespoon grated fresh ginger
1 teaspoon turmeric
4 cups of water
Salt and pepper
Preparation:
1. Peel and chop the pumpkin, carrot and potato.
2. Heat the olive oil in a saucepan, add the chopped onion and garlic and fry.
3. Then add the chopped vegetables, ginger and turmeric and fry for a few minutes.
4. Add the water and cook until the vegetables are soft.
5. Blend the soup in a blender until smooth.
6. Season with salt and pepper and serve hot.
Pomegranate and Walnut Winter Salad
Ingredients:
1 pomegranate
100 g walnut kernels
1 bunch of arugula
1 red onion
100 g feta cheese
1 tablespoon pomegranate syrup
3 tablespoons olive oil
Salt and pepper
Preparation:
1. Wash and dry the arugula leaves and place on a serving plate.
2. Remove the pomegranate and sprinkle the seeds over the arugula.
3. Chop the walnuts into large pieces and add to the salad.
4. Slice the red onion into thin rings and add on top.
5. Cut the feta cheese into small cubes and sprinkle over the salad.
6. Prepare a dressing by mixing olive oil, pomegranate molasses, salt and pepper and drizzle over the salad.
7. Mix the salad well before serving.
