Nutrition Habits that Strengthen Immunity

• Adequate and Balanced Nutrition:  Adequate intake of 5 basic food groups supports the immune system. Vegetables, fruits, cereals, meat, fish, eggs and probiotic foods should be consumed regularly.
• Fresh Fruit and Vegetable Consumption:  You can increase vitamin intake with fresh fruits and vegetables in daily snacks.
• Mineral and Vitamin Rich Nutrition:  Minerals such as zinc, magnesium and selenium are beneficial for the immune system. In addition, foods containing Omega-3 fatty acids, walnuts, avocados and fish support immunity.
• Attention to Vitamin D Intake:  Meet your body's need for vitamin D by utilising sunlight. Foods such as anchovies, salmon and tuna also provide vitamin D.
• Plenty of Water Consumption:  Drinking at least 2 litres of water daily supports the immune system by maintaining the balance of the body.
• Balanced Sleep Pattern:  Adequate and quality sleep increases the body's capacity to fight viruses.

Health Habits and Hygiene

• Wash your hands regularly:  A hygienic life is the most important step in preventing diseases. Hands should be washed frequently with soap during the day.
• Exercise 150 minutes of moderate-intensity aerobic exercise per week and muscle-strengthening exercises 2-3 days a week strengthen the immune system.
• Maintain a Healthy Weight:  Getting down to and maintaining your ideal weight helps to keep the immune system strong.
• Avoid stress and limit smoking and alcohol:  Stress can weaken the immune system, while smoking and alcohol have a negative effect on the body.