Foods That Fight Disease

Stay Healthy Through Winter With Disease-Fighting Foods

The cold days of winter bring illnesses in their wake. But what steps should you take to stay healthy during the winter months? Prof. Dr. İsmet Tamer, noting that the most effective way to protect the immune system is through adequate and healthy sleep patterns combined with nutritious and balanced eating, shared with us the foods that strengthen our immunity in winter and help prevent illness.

Drink Warm Water With Lemon, Ginger and Turmeric

Each morning, add half a freshly squeezed lemon, 1 teaspoon of ginger and 1 teaspoon of turmeric to a glass of warm water and drink it. This can help you feel better during these cold days. Hot rosehip, linden and mint-lemon infusions are extremely effective in preventing winter illnesses. During the winter months, hot beverages, adequate sleep and warm clothing are essential for protection against disease.

Consume Cabbage, Chard and Spinach

Cabbage ranks foremost among disease-fighting foods. It is rich in beta-carotene, a precursor to vitamin A, which increases the resistance of the mucous membrane covering the surfaces of the digestive and respiratory systems against pathogens. Regular consumption of properly cooked cabbage can meet a significant portion of the body's daily vitamin requirements and strengthen the immune system.

Don't Leave Squash Off Your Table—Rich in Vitamins C and B

Squash, which is an indispensable part of our tables during winter months in its boiled, salad and dessert forms, contains vitamins C and B, pantothenic acid, folic acid, potassium and carotene, a precursor to vitamin A, which play a role in protecting our bodies from diseases such as diabetes and hypertension. Beyond aiding digestion, it also supports the healthy functioning of the liver and bile ducts. It is a very important source of fibre for the sustainability of the microbiota in our intestines. Since squash is a high-calorie food, it is beneficial to consume it in controlled portions.

Eat Lettuce for Additional Support

Butterhead lettuce is readily available year-round. Its most important characteristics are providing a feeling of fullness, facilitating digestion and providing fluid support. Classic long lettuces, unlike butterhead lettuces, contain high amounts of vitamin A and some folic acid. Vitamin A has important protective functions on the inner surfaces of both the digestive and respiratory systems, in the eyes and in the immune system.

Increase Your Turnip and Carrot Consumption

Turnip, which is the pride of tables especially in the southern regions of our country and whose juice has been consumed everywhere for years, along with pomegranate, which thanks to modern agricultural technology can now be found in every season, are low in calories but rich in calcium and antioxidant content from vitamins A, C and K. These can play an important role in protecting you from illnesses during the winter months.

Consume Protein-Rich Foods

One requirement for keeping the immune system strong in winter is adequate protein intake. Proteins should not be excluded from daily nutrition due to their powerful effects on tissue formation and repair. During periods of infection, adequate consumption of protein sources is very important. Foods such as milk, yogurt, cheese, eggs, meat, chicken and fish are among the best sources of protein.  

Omega-3 Rich Foods Must Be on Your Table

The type and amount of fat in your diet also play a role in the course of infectious diseases. Consuming more omega-3 fatty acids (polyunsaturated fats) in your diet, as appropriate for you, plays an important role in protection against many diseases, particularly infections. During autumn and cold winter days, fish obtained from healthy sources will help strengthen your immune system due to the omega-3 fatty acids they contain.