Top 6 vitamins for winter

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Vitamins are unique molecules that our bodies need to function

Vitamins are unique molecules that our bodies need to function. The main source of vitamins is food, but more than 65 percent of the population in many developed countries suffer from vitamin deficiency mainly because they consume a lot of processed foods, while the consumption of fruits and vegetables is low.

Vitamin A: Strengthen the immune system

Vitamin A is an important factor in maintaining a healthy immune system. The best food source of vitamin A is liver, but other foods that have vitamin A are cottage cheese, egg yolks, milk and milk products. The recommended daily dose is 4000-5000 IU.

Vitamin B: For a healthy nervous system

Vitamin B plays a very important role in cellular metabolism. It helps keep glucose levels under control and is vital for the proper function of nerve cells. The most important sources of B vitamins are milk, fish, eggs, seafood, asparagus, and brown rice.

Fights flu and colds with vitamin C

Vitamin C not only helps prevent flu and colds by strengthening immunity, but also makes cold symptoms much more tolerable and less severe. Vitamin C also plays an important role in maintaining healthy connective tissue and also in wound healing.

The best source of vitamin C are citrus fruits such as oranges and lemons, red and green peppers, kiwi, strawberries and potatoes. Recommended daily dose 60g.

Renew with vitamin E

Vitamin E not only keeps you healthy – by protecting cell membranes it helps prevent stroke, heart attack and cancer, but it also helps reduce the signs of aging. Vitamin E is found in many foods: wheat, whole grains, nuts, soy, beans. But, do not forget that baking them destroys most of the vitamin E. The recommended daily dose is 15 IU.

Vitamin K: Strengthen bones with vitamin K

The biggest role that vitamin K has is in preventing blood clotting and healing wounds. Recent research shows that Vitamin K is essential for strong and healthy bones. The best sources of vitamin K are green leafy vegetables such as spinach, broccoli and cabbage. Dairy products and meat also provide a smaller amount of vitamin K. The recommended daily allowance is 45-60 mcg for adults.

How to take vitamins

The best way is to get it through a well-balanced diet including fresh fruits and vegetables at meals (breakfast, lunch and dinner), and also choosing whole grain foods as well as olive oil, ensures that you get the essential vitamins . But when this is not possible then take multivitamins.

Vitamins for pregnant women and children

When you’re pregnant, even the best diet isn’t enough to provide all the nutrients and vitamins you and your baby need. This is why it is so important to take the vitamins recommended for pregnant women. Some vitamins, folic acid (vitamin B) for example helps to reduce the risk of some birth defects and vitamin D helps in bone development.

Early development is so important in your child’s life and making sure they get the best possible start in life will help them build strong bones, teeth, muscles and cognitive skills too.

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