How to keep the immune system strong

Prof. Dr. Güldal Mehmetçik, the Dean of the Faculty of Medicine at Cyprus International University (CIU), mentioned that it is important to strengthen the immune system these days during which infections have increased recently especially the coronavirus and gave information about what vitamins should be taken to strengthen the immune system.

Keeping the immune system strong depends on a regular and well-balanced diet, says Mehmetçik. “Calcium, which provides the water balance of the body, strengthens the immune system. Milk and dairy products not only provide protein but also provide weight control due to their calcium content. Foods such as milk, yogurt, kefir, buttermilk, cheese, eggs, meat, chicken, and fish are the best sources of protein”.

The importance of regular sleep in keeping the immune system strong was underlined explaining that people, who sleep less than 6 hours a day, are 4.2 times more likely to get cold than those who sleep more than 7 hours a day.

Stress is also listed as an important factor that lowers the immune system that concerns about the coronavirus, school holidays, travel restrictions, and many other factors cause stress, therefore, anxiety levels should be kept under control.

Prof. Dr. Mehmetçik explained that vitamin D plays an important role in the immune system and the human body needs vitamin D to produce antimicrobial proteins that kill viruses and bacteria.

On the condition that the body cannot produce enough vitamin D, it remains weak in the fight against viruses and bacteria reminded Mehmetçik and added: “The sun is a good source of vitamin D which is also found in fish (especially salmon), eggs and dairy products”.

Furthermore, immune cells need vitamin A while fighting microbes and there is plenty of vitamin A in milk, butter, cheese, eggs, and liver.

Saying that zinc is one of the most important minerals that strengthen the body's immune system, Mehmetçik, also pointed out that along with meat and cheese, dried legumes, seafood, and nuts are also useful in protection against diseases.

Prof. Dr. Mehmetçik emphasized the importance of vitamin C in protecting the health of the body's connective tissues. “Vitamin C is a water-soluble vitamin that also acts as an antioxidant. Foods containing vitamin C should be consumed daily to preserve the necessary minerals for your body,” said Mehmetçik. While mentioning that the body cannot produce and store vitamin C on its own, Mehmetçik recommended that fruit and vegetables containing vitamin C should be included in the daily diet.