Nutrition Recommendations for Strong Immunity from Dietitian Hümeyra Mutlu
Explaining the ways to strengthen immunity against respiratory infections, Dietitian Hümeyra Mutlu emphasized that it is not possible to protect oneself with a single food.
With the opening of schools and the cooling of the weather, respiratory infections increase, and Dietitian Hümeyra Mutlu made nutritional recommendations to strengthen immunity. Mutlu stated that immunity cannot be strengthened with a single food or supplement, and that micronutrients such as protein, vitamin C, vitamin D, zinc, and iron must be consumed in a balanced way.
Do Not Just Rely on Soup
Stating that appetite may decrease during illness, Mutlu expressed that the body's need for protein, fluids, and micronutrients continues. She emphasized that feeding only on tea, soup, and crackers throughout the day makes it difficult to get sufficient protein and energy.
Do Not Forget Protein for Immunity
Stating that protein plays an important role in the production of immune cells and antibodies, Dietitian Hümeyra Mutlu said that one should not focus only on fruits and vegetables during the flu season. She recommended adding eggs, yogurt, kefir, fish, chicken, and legumes to meals.
Vitamin C Alone Is Not Enough
Touching upon the importance of vitamin C, which is the first thing that comes to mind when immunity is mentioned, Mutlu stated that taking more vitamin C does not mean getting sick less often. She conveyed that their goal is to regularly include vegetables and fruits rich in vitamin C in daily nutrition.
The Importance of Micronutrients
Stating that immunity is not solely dependent on vitamin C, Mutlu said that vitamin D, zinc, iron, selenium, B12, and folate also play roles in immune functions. She warned that supplements should be planned according to needs rather than randomly.
Nourish the Gut
Drawing attention to the relationship between the gut microbiota and the immune system, Mutlu stated that fermented products such as yogurt and kefir, as well as plant sources like vegetables, fruits, and oats, support the diversity of gut bacteria.
Warm Recipes for Cold Days
Stating that for an infection-preventing tea, apples and cloves can be boiled and brewed and then consumed with lemon and honey, Mutlu conveyed that fresh ginger slices can be added to linden tea and honey can be added after it cools down.