ealthy eating is the key for good health, therefore ensuring you achieve an adequate intake of vitamins and minerals is essential. As the building blocks of a healthy body, vitamins play a significant role in the perfect function of our organism, so it is necessary to stock up on some during the cold winter months. So, in this article, we will take a look at the best supplements to take in the wintertime.
|Don’t forget, that supplements should never take the place of a varied healthy nutrition. Before reading below check our earlier article:|
Vitamin D3 is the most significant nutrient for the absorption of calcium, and it also stimulates immunity.
For the daily amount of Vitamin D, one must expose himself in the sun for 15 minutes, an activity which is almost impossible to complete in winter.
Advice on vitamin D says that adults and children over the age of one should have ten micrograms (mcg) of it every day.
Vitamin D dense foods are oceanic fish, butter, egg yolk, and liver. As the levels indicated are difficult to achieve through diet alone, experts recommend the supplementation of the vitamin. As our primary source of vitamin D is from the action of sunlight, it’s essential to supplement over the winter when exposure to direct sunlight is limited.
The deficiency of vitamin D includes fatigue, bone and back pain, muscle pain, low mood and depression, possible respiratory tract infections like colds and pneumonia.
Vitamin C, also known asascorbic acid, is a water-soluble nutrient found in some foods. In the human body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. It is the best-known vitamin for boosting the immune system. Therefore it is perfect in winter for fighting colds.
The recommended daily dose of vitamin C is between 60-100 mg in adults.
The natural sources of vitamin C are citrus fruits, blueberries, strawberries, kiwi, cabbage, beans, and broccoli. As vitamin C is used up quickly by the body, and human beings cannot produce or store it, one should take into consideration taking supplements with extended release.
Vitamin C deficiency symptoms include fatigue, depression, and connective tissue defects (e.g.: gingivitis, rash, internal bleeding, impaired wound healing).
Zinc is one of the magical minerals that protect us in winter against colds and infections. Not only does it boost immunity, but it was also proven that it reduces the duration of colds, perhaps by as much as 50%.
The recommended amount of Zinc is between 8-11 mg a day in adults.
With a healthy diet, your body usually gets enough zinc. Food sources of zinc include oysters, chicken, red meat and cereals.
Zinc deficiency is characterized by impaired immune function, loss of appetite, growth retardation.
Vitamin A is an essential ally in the cold season for fighting infections, being essential for the immune system and maintaining a perfect vision.
It is recommended that adults get a daily dose between 700-900 mg.
Vitamin A compounds are found in meat, chicken, fish, and dairy and can be obtained by the human body from beta–caroten found in carrots, tomatoes, mango, and oranges.
Vitamin A deficiency is rare and includes symptoms such as impaired immunity, rashes, and common ocular effects.
Vitamin B complex plays a vital role in maintaining good health, having a direct impact on energy levels and helping the prevention of infections, so it is much needed in the winter months.
A vitamin B complex supplement typically contains riboflavin, pantothenic acid, folic acid, niacin, biotin, thiamin, vitamin B-6, and vitamin B-12. The daily intake should consist of approximately 2.4 mcg of vitamin B-12, 1.3 mg of vitamin B-6, 400 mcg of folate, 5 mg of pantothenic acid and 30 mcg of biotin in adults. Men need 16 mg of niacin, 1.2 mg of thiamin and 1.3 mg of riboflavin, while women should have 14 mg of niacin, 1.1 mg of thiamin and 1.1 mg of riboflavin.
Fortunately, the B complex can be found in most foods like most fruits and vegetables, eggs, grains, bee pollen.
The following symptoms may be signs of B complex deficiency: skin rashes, fatigue, weakness, anemia, and depression.
Nevertheless, embrace the cold weather! Just stock up on the essential vitamins and try to have a balanced diet and get ready for your healthiest winter yet!