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Betül Topakli / Milliyet.com.tr – Nowadays, while influenza infections are at their peak, there is also a significant increase in Covid cases. Unfortunately, these infections pose a very serious threat to our health. However, it is possible to strengthen our resistance and immune system against these diseases. Because winter brings its own blessings. Aside from abundance, seasonal vegetables also have their own set of exceptional beneficial properties. In other words, nature uses the nutrients it offers us to cure diseases that increase with the onset of the winter months.
The most important feature of winter vegetables is that they are rich in vitamins, minerals, antioxidants and fiber. Specialist in cardiac and vascular surgery Prof. DR. Yavuz Yörükoğlu, “At this point I would like to talk about the properties of fibers. The most important element of our immune system is the population of our beneficial gut bacteria, which we call the microbiome or microbiota. These beneficial probiotic bacteria in our gut also have a close relationship with the immune system cells in our gut. The larger and healthier the population of beneficial probiotic bacteria, the stronger our immune system becomes.” said.
“The only food for beneficial probiotic bacteria in the gut is fiber. Therefore, the first step in strengthening our immune system is to provide these bacteria with the fiber they need. This is where winter vegetables come into play. One of the most important properties of winter vegetables, especially vegetables like broccoli, cabbage, cauliflower, spinach and leeks, is their fiber. They are very rich. Of course, the vitamins, minerals and antioxidants it contains are also important. In other words, nature already tells us what we should eat with the beneficial winter vegetables it offers us. Regular and varied consumption of winter vegetables is one of the most important insurance policies for our health. When it comes to fiber, complex carbohydrates and fiber, “we should not forget about other rich foods.” – Prof. DR. Yavuz Yörükoğlu
“OUR INSURANCE FOR ONE FIST-SIZE FRUIT PER DAY”
Prof. points out that legumes, whole grains, oatmeal, nuts such as flaxseeds and walnuts are also very rich in fiber. DR. Yörükoglu, “One way to strengthen the immune system is to eat a diet rich in vitamins. Nature helps us here too. Winter fruits rich in vitamins and antioxidants, especially vitamin C, should not be neglected: orange, tangerine, grapefruit and pomegranate, which is called the queen of fruits. Eating a portion of fruit a day, the size of a fist, is one of the most important insurances for our health.” he said.
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BEST ANTI-VIRUS GARLIC, THYME, OLIVE LEAF
“Another strategy for winter nutrition against disease is to use some foods that we know are effective against viruses.” Yörükoğlu said: “There are foods whose effectiveness against viruses has been scientifically proven. This; Garlic, thyme, rosemary, mint, ginger, basil and olive leaves. Garlic is a food that has been used for its healthy properties for thousands of years. Consuming garlic, which has antibiotic and antiviral effects, is not a wise thing to do. However, at this time of the year, it would be beneficial to add plenty of garlic to any dish it goes into,” he shared.
Prof. explained that thyme, rosemary, mint, ginger, basil and olive leaves, which we know to have antiviral effects, can be added to regular tea or prepared and drunk as their own specialty teas. Dr. Yavuz Yörükoğlu, “The antiviral effect of a substance called ‘oleo rupin’, which is found in tea prepared with olive leaves, has been scientifically proven,” he said.
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VITAMIN D IS A MUST
Stating that vitamin D is essential in winter nutrition, Prof. DR. Yavuz Yörükoğlu said, “Although vitamin D is not a nutrient per se, it is an extremely important substance for our health and immune system. Especially in the winter months, eating foods rich in vitamin D and, if necessary, taking vitamin D supplements to protect against illness is extremely important. Scientific studies show us that viral upper respiratory diseases occur less frequently in people with sufficient vitamin D and, when they do occur, are milder. On the other hand, it is scientifically proven that people with low levels of vitamin D experience more serious illnesses due to the slowing and weakening of the immune system.” he explained.
“In summary, we try to eat at least one of the winter vegetables three days a week. Let’s eat a portion of fruit every day. Legumes are very important for providing the complex carbohydrates and fiber that our energy metabolism requires. We should eat beans, lentils or chickpeas three days a week. We should eat fish twice a week Forget our traditions. We should not neglect a hot lentil soup, a nice vegetable soup or a chicken soup with vegetables that our mother prepared for us. Conclusion: “While spices are extremely important due to their high antioxidant properties, they are very beneficial.” Add them to appropriate dishes. – Prof. DR. Yavuz Yörükoğlu
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