Specialist Dietitian Zehra Bora, who stated that the corona virus, which emerged in Wuhan, China in December 2019 and started to be seen in our country in March 2020, cannot be prevented by any special food or food supplements, made important statements. Dietician Bora said, “Good hygiene practice is the best way to prevent infection.”
Expressing that there are many nutrients that contribute to the normal functioning of the immune system, have strong antioxidant content and will protect from possible infections and chronic diseases, Bora said, “Therefore, exercise, healthy and balanced nutrition should be maintained to support immune function.”
Noting that people who have a balanced diet rich in antioxidants have stronger immune systems and a lower risk of infectious diseases, Zehra Bora said, “Instead of ordering food from outside in terms of both preventing possible contamination and health, cook meals in your home. It will push you to overeat and also make it difficult for you to eat consciously Drink enough water Make sure that the consumption of vegetables and fruits is sufficient.
It is recommended by the World Health Organization that healthy individuals consume at least 2 portions of vegetables and 3 portions of fruit a day. Vegetables and fruits are important sources of vitamins, minerals and pulp. In addition, being rich in antioxidant vitamins is important for supporting the immune system. The best way to cook vegetables without loss of vitamins is to steam them. Overcooking causes water-soluble vitamins to dissolve into water from vegetables. If you are going to use canned or dried vegetables and fruits, choose varieties with no salt or sugar added, “he suggested.
In snacks; Specialist Dietician Zehra Bora, who recommends raw vegetables and fresh fruits instead of foods rich in simple sugar, oil and salt, said, “You can prefer yoghurt or oily seeds such as almonds and walnuts next to fresh fruit. Instead of saturated fats, unsaturated fats such as; Take care to consume fish, avocados, hazelnuts, olive oil and soy. Instead of red meat, opt for generally low-fat white meats such as fish and poultry. Increase your omega-3 consumption, take care to consume 400 grams of fish 2 or 3 times a week. “Omega-3 has an anti-inflammatory effect on the body,” he said.
Stating that processed and fatty meats should be avoided because they are rich in fat and salt, Bora said, “If possible, choose skimmed milk and dairy products. Avoid industrially produced trans fats. These oils show inflammatory properties. “These are often found in processed foods, fast food, snacks, fried foods, frozen pizza, pies, cookies, margarine and spreads.”
Bora added that after complying with all hygiene rules, he can be protected from corona virus by trying to eat regularly and in a balanced way, supporting health with exercise, striving to sleep well, and being sensitive to water consumption.