With the arrival of autumn, we were exposed to cool and strong winds.Autumn means new season.With starting of the schools, everyone returns to work, there is excitement everywhere in preparation. With this mobility, our body reduces resistance and becomes vulnerable to disease. There are foods in this season that will increase our resistance, accelerate our metabolism and make us more energetic.

In terms of antioxidant vitamins rich foods should be consumed

Vitamin C, one of the leading antioxidants, plays an important role in eliminating harmful substances from the body and in strengthening the defense system. This vitamin; green pepper, parsley, watercress, arugula, cauliflower, spinach, oranges, lemons, mandarins, and rosehips are abundant in nutrients.

To avoid loss of vitamin C, salads and fruit juices should be ready immediately before consuming, and added the lemon when consuming the salad.

Another important antioxidant is vitamin E, they are; hazelnuts; nuts, seeds such as fat almonds, liquid oils, green leafy vegetables, dried legumes and tahini.

Vitamin A, also known as anti-infectious vitamin, is also a powerful antioxidant. It is found in orange and green vegetables and fruits, such as eggs, milk, fish, spinach, oranges, carrots, green peppers, apricots.

Fish oil and nuts strengthen your immune system

Omega 3 fatty acids such as fish, fish oil, nuts and hazelnut. Olive oil hazelnut oil with omega 9 content, these oils have a positive effect on the immune system.

Consume 2-3 times a week of fish, 6-7 hazelnuts, 2-3 nuts, olive oil salad and vegetable food each day, regular use of these fatty acids and antioxidant vitamins will benefit you.

Zinc for infection

Zinc deficiency also leads to weakness against infections. The sources of zinc are red meat, seafood and liver, nuts, hazelnuts, pistachios, milk, cheese and dried legumes.

Fibrous foods should be consumed more often.

With the advent of autumn, physical activity is also declining, which can lead to problems of constipation.

Therefore, one of the essential foods with the arrival of autumn and winter are dry legumes, cereals such as brown bread, bulgur, wholemeal pasta and especially vegetables and fruits rich in vitamin C.

Consume 2-3 times a week of dry beans, chickpeas, lentils, as dried legumes will be useful.

Yoghurt and kefir have a protective effect.

Probiotics and prebiotics strengthen the intestinal flora and provide resistance to gastrointestinal infections.Yoghurt provides protection against microbial contamination with lactic acid.We must regularlly add to our meals yogurt, ayran and kefir.

You should drink 10-12 glasses of water a day

Fluid consumption is very important for our bodies. In the absence of fluid, imbalances occur in all metabolism.

You should drink around 10- 12 glasses of water a day, with higher fluid losses (such as fever, diarrhea) to compensate for these losses and provide fluid balance.  

When you get caught in a cold...

Instead of tea and coffee, plant herbs such as rosehip, linden and sage should be consumed.Vegetables and fruits should be consumed regularly every day, especially those containing high amounts of vitamin C.Liquid weight foods such as soup should be preferred and fluid consumption should be taken into consideration because toxic substances are removed from the body.