What Should We Pay Attention To In Our Diet To Strengthen Our Immune System?

In order to protect against flu and cold, we need the strengthening of our body’s immune system. The immune system is our body’s defense system. It fights harmful microorganisms entering our body from outside and protects us against many diseases. However, in some cases, it also needs our support. We can reduce the risk of developing diseases by strengthening the immune system.

What should we do for this?

We do not need just one or a few nutrients to protect our complex immune system, so there is no miraculous way. Why do we, as dieticians, always call an adequate and balanced diet? Because the vitamin-mineral-protein-carbohydrate-fat we will take from each food group should be sufficient and balanced so that all systems, apart from the body’s immune system, can work without any problems …

1.Adequate and Balanced Nutrition:

Getting enough vitamins or minerals is not enough to strengthen our immune system. Some vitamins and minerals can also cause toxic effects when consumed in excess and unconsciously. In other words, it is not appropriate to take vitamin and mineral supplements unless your physician and traces recommend. In addition to vitamins and minerals, we need sufficient protein – carbohydrate – fats (especially essential fatty acids) in your daily diet. For example, if not enough protein is consumed, the body’s defense mechanism against antibodies remains weak. In this context, our adequate and balanced diet is the basis for strengthening our immune system.

2.Adequate Fluid and Water Consumption

Sufficient water must be consumed so that toxins and microbes can be removed from our body in a short time. Be sure to drink enough water daily against high fluid losses, especially in cases such as high fever and diarrhea that accompany the flu. The amount of water to be taken daily according to the individual can be calculated as kg * 30 cc, that is, 30 cc per kg.


For example; A 70 kg individual should consume 70 * 30 = 2100 cc of water per day.

3.Vitamin and Minerals

Vitamins and minerals are an important part of a balanced diet. Especially antioxidant source vitamins (C and E vitamins) are the building blocks. Foods that are source of vitamin C, a powerful antioxidant;

Winter fruits such as orange, tangerine, grapefruit, kiwi, spinach, bell pepper, Brussels sprouts.

Vitamin E sources; It is almonds, peanuts, sunflower seeds and hazelnuts.

Apart from vitamins C and E, minerals such as vitamin A, vitamin D, other B group vitamins, selenium, zinc and iron play an important role in supporting the immune system.

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4.Probiotic Supplements

These supports, which we call probiotics, that is beneficial bacteria, are very important in the immune system and digestive system. While naturally fermented foods and beverages contain probiotics, they can also be used as supplements (tablets or powder). You can easily add our natural probiotic source foods, yoghurt, kefir and sauerkraut to your diet.

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