What to eat and drink when you're sick? Let's learn about foods that boost immunity!

There is a very famous saying among all of us, "When you have a cold , you should fast, and when you have a fever, you should eat well." Is this really a true story? Or is it just a rumor? Most of us don't know for sure. But let me tell you, there is nothing to worry about. Because the truth is, fasting when you are sick is never a good thing. Our body needs energy to fight off illness, and that energy comes from the nutritious foods we eat. Simply put, when you eat a good, balanced diet, everything else in our body starts to function properly. Foods rich in nutrients not only help our body fight infections, but they also help prevent diseases. So today, let's talk about these super foods that can strengthen our immune system and help us stay away from illness.

Immune Superheroes: Antioxidants

You've probably heard of this name. Antioxidants are a group of essential nutrients that help keep our immune system strong. Examples of these are beta-carotene, vitamin C , and vitamin E. So how do they work? Imagine that there are "bad particles" in our body that can damage cells, we call them "free radicals." They're like little enemies inside our bodies. These friends called antioxidants neutralize those enemies and eliminate their destructive power. They're like "bodyguards" that protect our cells. Therefore, they help us stay healthy and recover faster if we do get sick. The best and easiest way to get these antioxidants into our bodies is to eat as many fruits and vegetables as possible. If you cook vegetables, try to cook them in as little water as possible. This will help to retain the nutrients in the food. Most health organizations recommend eating 5 to 9 servings of fruits and vegetables a day. Doing so will give you plenty of antioxidants.

Other friends that help with immunity

In addition to antioxidants, there are several other important nutrients that help our immune system.

Let's learn a little about bioflavonoids.

These are also natural substances found in plants along with vitamin C. These also act as antioxidants and help boost the function of the immune system.

• Where do you get it?: It is found in abundance in the pith and white pith of citrus fruits like oranges and limes. It is also found in fish, cherries, and grapes. Quercetin, which is found in broccoli, red and white onions, is also a very high concentration of a bioflavonoid.

Glutathione is an important nutrient.

Glutathione is another important nutrient that gives our immune system the strength it needs to fight infections.

• Where to get it: You can get this nutrient from vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, and spinach.

Phytochemicals: The power of plants

These are chemical compounds found in all plants. Simply put, if you eat a variety of grains, fruits, and vegetables, you will naturally get these health-promoting substances.

• Where do they come from?: They are abundant in foods such as apples, apricots, broccoli, cabbage, carrots, cauliflower, garlic, legumes (lentils, chickpeas), onions, red bell peppers, soybeans, sweet potatoes, and tomatoes.

Don't forget the importance of protein!

While we often talk about vitamins, it's important to remember that protein is essential for building and repairing tissues in our bodies, as well as fighting viral and bacterial infections. So, add a good source of protein to your diet. But be sure to choose lean protein sources . For example, lentils, chickpeas, green beans, soy, lean beef, and skinless chicken or turkey are good choices.

Our grandmothers' secret recipes for sick days

Did you know that some of the foods and drinks our grandmothers gave us when we were sick actually have a scientific basis?

• Chicken Soup: Two studies have found that chicken soup is a good way to help fight colds. One is that it helps reduce nasal congestion and thins mucus, making it easier for us to cough it up. Research also shows that it has mild anti-inflammatory properties that can help relieve cold symptoms.
• Hot Tea: This is also a very popular home remedy. Drinking hot tea also helps to thin the mucus and maintain the necessary amount of fluid ( hydration ) in the body. Green and black tea are full of powerful antioxidants called flavonoids. Things like ginger tea and coriander that we drink in our country are also very beneficial for the body.

So, the next time you feel sick, instead of skipping meals, eat some good foods like these that will give you energy and boost your immunity, and give your body a break. If your symptoms worsen or you have any problems with your diet, be sure to see your doctor for advice. immunity, nutrition, vitamins, illness, fever, cold, antioxidants, healthy food, food and drink, healthy life