The ratio of fiber in the foods we consume is also an issue that needs attention. Beta glucan, one of the important factors that strengthen immunity, is found in fiber foods. Whole grain foods are one of the products recommended for consumption in terms of high fiber content. However, grains contain gluten; If you have gluten intolerance, you may prefer to consume high fiber oats.

Vitamin D
It was understood that the amount of vitamin D in the body is very important in terms of how quickly we can recover if the virus enters the body. For this reason, it is recommended that everyone check the vitamin D in the blood under the supervision of a doctor and supplement it if it is missing. In the summer months, standing in the sun with a naked body without applying a protection cream increases vitamin D, but now that we are entering the winter, if the vitamin D level in your blood is not at the desired point, external supplementation is recommended.

Antioxidants
Foods containing antioxidants strengthen our immunity with their stress-reducing effects. They are especially rich in dark red-purple foods (blueberries, purple carrots, beets), spinach, beans, cabbage, walnuts, raspberries, strawberries, artichokes, and antioxidants.

Spices and fresh herbs
Ginger, turmeric, cinnamon, chili peppers, thyme, mint and rosemary strengthen immunity and protect our body against the virus with their antiviral properties.

The ratio of fiber in the foods we consume is also an issue that needs attention. Beta glucan, one of the important factors that strengthen immunity, is found in fiber foods. Whole grain foods are one of the products recommended for consumption in terms of high fiber content. However, grains contain gluten; If you have gluten intolerance, you may prefer to consume high fiber oats.

Vitamin D
It was understood that the amount of vitamin D in the body is very important in terms of how quickly we can recover if the virus enters the body. For this reason, it is recommended that everyone check the vitamin D in the blood under the supervision of a doctor and supplement it if it is missing. In the summer months, standing in the sun with a naked body without applying a protection cream increases vitamin D, but now that we are entering the winter, if the vitamin D level in your blood is not at the desired point, external supplementation is recommended.

Antioxidants
Foods containing antioxidants strengthen our immunity with their stress-reducing effects. They are especially rich in dark red-purple foods (blueberries, purple carrots, beets), spinach, beans, cabbage, walnuts, raspberries, strawberries, artichokes, and antioxidants.

Spices and fresh herbs
Ginger, turmeric, cinnamon, chili peppers, thyme, mint and rosemary strengthen immunity and protect our body against the virus with their antiviral properties.

Relationship 95% of the vitamin D required for the body is taken from the ultraviolet rays in the sun and the rest from food.

How should we use it?

• Vitamin D is a vitamin stored in the body. “Vitamin D supplements should be used with the recommendation of the doctor, not randomly.

When should we use it?

• No matter how much you consume foods containing vitamin D, you can meet at most 20 percent of your daily need. For the rest, your skin must meet sunlight.

From May to November, between 11.00 and 15.00 o’clock, both knees and both arms must be exposed to the sun, bare and without protection factor; However, if you are going to stay in the sun for a longer period of time, you should definitely use protective.

• Vitamin D plays an important role in the protection and rejuvenation of skin health.
• It contributes to the growth and repair of skin cells.
• It strengthens the immune system of the skin and helps to eliminate free radicals that can cause premature aging.
• Studies show that there is a relationship between vitamin D and acne and acne. Acne and acne can be an indicator of vitamin D deficiency.
• Vitamin D repairs skin damage, prevents infections that can result from skin injuries and rejuvenates the skin.
• Vitamin D3 contains powerful anti-inflammatory properties that are effective in the treatment of burns, skin injuries, skin damage and stretch marks. That’s why vitamin D is added to creams and lotions.

Beware of excess weight!

• Fatty fish such as salmon, sardines, tuna, mackerel
• Mushrooms that emerged spontaneously in the soil and were exposed to sunlight. Cultured mushrooms do not contain vitamin D.
• Red meat
• Liver
• Egg
• Milk and dairy products
• Fish oil
• Cereals

The covid-19 pandemic, which affects the whole world, continues and a lot of work is being done on this subject. One of the most important issues that experts have focused on since the beginning of the pandemic is the relationship between vitamin D and corona virus. Vitamin D increases the activity of white blood cells, one of the most important parts of our immune system.

Thus, it was thought that there was a link between the level of vitamin D and covid-19, the course and severity of the disease. In a study conducted by University of Chicago Medical researchers, it was found that individuals with low vitamin D levels were 2 times more likely to get the virus than those with normal levels. In other studies, it has been observed that the normal range of vitamin D levels affects the incidence and severity of the disease more positively, reduces the possibility of entering intensive care and decreases the mortality rate.

However, there is currently no evidence-based recommendation. It is considered appropriate to give supplements to smokers and alcohol users who are in the risk group for vitamin D deficiency, elderly people and those with chronic diseases. Individuals with normal vitamin D levels did not require supplements. Much more research and work is needed to speak more clearly. Nevertheless, it is useful to consult your doctor and correct the deficiency.