The autumn months are an important period when we need to strengthen our immune system with the cooling weather and the winter preparation process. As winter approaches, infections such as colds and flu become more common. Consuming foods that will help protect your immune system and implementing healthy lifestyle habits will ensure that you have a healthy autumn. Here are important foods and suggestions that can help you boost your immunity in autumn:

1. Foods Rich in Vitamin C

Vitamin C is one of the most important vitamins that strengthen the defense mechanisms of our immune system. Vitamin C deficiency can make the body more vulnerable to infections. Therefore, it is important to include foods containing vitamin C in your daily diet.

Sources: Orange, tangerine, kiwi, strawberry, broccoli and red pepper.

2. Vitamin A

Vitamin A supports the functions of immune cells and increases our resistance to infections. Consuming foods rich in vitamin A in particular can protect against respiratory tract infections.

Sources: Carrots, sweet potatoes, spinach and apricots.

3. Ginger and Turmeric

Ginger and turmeric are known for their anti-inflammatory and antioxidant properties. These two spices help strengthen the immune system and protect the body from diseases such as colds. In addition, ginger can help relieve sore throats, while turmeric can support the immune response.

4. Probiotics

Gut health is directly related to the immune system. An important part of our immune system is located in our intestinal flora. Foods containing probiotics support the immune response by balancing the intestinal flora.

Sources: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

5. Omega-3 Fatty Acids

Omega-3 fatty acids contribute to the regulation of the immune system by reducing inflammation. Omega-3, which protects the body against infections by controlling inflammation, is known as healthy fatty acids.

Sources: Salmon, sardines, walnuts and chia seeds.

6. Vitamin D

Vitamin D is very important for the immune system. As the winter months approach, our need for vitamin D increases due to lack of sunlight. Vitamin D deficiency can reduce our resistance to infections. You can also consider vitamin D supplements on days when you cannot get sunlight.

Sources: Oily fish, egg yolk, vitamin D supplements.

7. Whole Grains

Whole grains support the immune system by supporting the digestive system. Whole grain foods are rich in fiber and B vitamins and protect intestinal health and help the body eliminate harmful substances.

Sources: Whole wheat bread, brown rice, oats.

8. Adequate Water Consumption

Adequate water intake helps the body flush toxins and helps the immune system work more effectively. Being dehydrated can weaken the body's natural defense systems. Therefore, be sure to drink at least 8 glasses of water a day.

Recommendation: Regularize your water consumption and make sure you drink enough water every day.

Autumn is an important opportunity to support our immune system. By adding the foods listed above to your diet, you can prepare for cold weather and protect your health. It is possible to support your immune system with a balanced diet and healthy living habits.

Dietitian Gizem Süzer

This Content Has Been Translated From Turkish To English With Google Translate