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The most precious minerals and vitamins for winter
The most precious minerals and vitamins for winter
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Most of us are aware that the combination of balanced diet and consumption of important nutrients is the key to the healthy body throughout the year. Of course, during every season, the organism has to adapt to the weather changes and the environment. This doesn’t mean that you should alter all your eating habits but instead just stimulate the body by providing the suitable ingredients.
 
The gloomy and cold weather, the lack of light and the worse physical activity during winter season are all factors that influence the mood during every day of common people and thus can cause negative consequences like depression, loss of motivation, and annoying flu and colds.
 
This is the reason behind the expert recommendations to supply with additional amount of precious nutritional elements during the cold period. The use of vitamins and minerals must become a part of winter habits, and the healthy food consumption - a routine activity. The proper ingredients play a key role in the strengthening of immune system by increasing the levels of energy, improving skin condition, and recovering the tonus of the body. Findthemout.
 


Vitamin C
 
Let’s begin with the most popular of all vitamins. Contrarily to the common belief, vitamin C doesn’t stop the cold or flu, but it can shorten their time span and can relief the symptoms. It acts like a powerful antioxidant and prevents the organism form diseases, including cardiovascular problems and cancer. This vitamin is extremely important for the production of collagen, which on the other hand builds the body tissues and bones.
 
As a rule you can find vitamin C in fresh fruits and vegetables, mostly in citrus fruits, kiwi, strawberries, and blueberries. Cabbage, broccoli, and beans also contain high levels of this precious element.
 
The recommended daily dose of vitamin C is about 40 mg for adults and 25 mg for children.
 
Iron
 
Iron plays an important part in the creation of red blood cells, which transport the oxygen through the body. The adequate intake of this precious element provides energy, vitality, and supports the healthy brain function. On the other hand, the lack of iron leads to anemia - the body is not able to transport enough oxygen and the result is sleepiness and apathy.
 
Basic sources of iron are the red meat, cereals, bread, flour, eggs, beans, lentils, and dry fruits. For better utilization it is recommended to take it in combination with vitamin C.
 
Iron supplementation is suitable for those who don’t consume enough red meat, suffer from heavy menstrual cycle, or loss of great amount of blood after operation.
 
The recommended daily dose is about 15 mg for women, 9 mg for men, and 2.9 mg for children.
 


Vitamin A
 
Vitamin A is an important component for the recovery, growth, and development of tissues in the body. It plays a crucial role for the strengthening of the immune system, maintenance of good vision, and also for the achievement of healthy and elastic skin. Due to its antioxidant properties, vitamin A protects the cells and slows down the aging inside them.
 
The main nutritional sources of vitamin A are milk, yolk, liver, fatty fish (herring, tuna, sardines, and sardels), carrots, tomatoes, green leafy vegetables, mango, and apricot.
 
The recommended daily intake is in the range of 600 micrograms for children and about 2500 micrograms for adults.
 
Vitamin E
 
Vitamin E acts like an antioxidant that protects cells membranes from the harmful effect of the free radicals and can reduce the risk of cancer and cardiovascular diseases. It is extremely important for the athletes because can strengthen the muscles, nerves, and blood vessels, as well as is able to prevent anemia. Vitamin E improves blood circulation and promotes the normal blood clotting.
 
Nuts, olives, and sunflower oil are an excellent source of vitamin E.
 
Green leafy vegetables (broccoli, spinach, and cabbage) and cereals also help to supply this valuable element.
 
The recommended daily dose for adults is 10mg.
 


B vitamins
 
This group of vitamins promotes the fight with depression symptoms, raises the levels of energy, and helps to reduce the stress during holidays. They are water-soluble and easily removed from the body, that’s why their regular supply is recommended. Vitamin B7, known as biotin, stimulates hair and skin health during the winter months, when they are exposed to the damaging influence of the cold and dry weather as well as the strong wind. Moreover, biotin provides enormous benefits for the pregnant women and diabetics. Vitamin B-12 is suitable for the cold period as it reduces the symptoms of depression and anxiety.
 
Rich source of vitamins B are the whole grain foods, red meat, yolk, leafy vegetables, brown rise, yeast, and fruits.
 
Vitamin D
 
Sun light is one of the best ways to replenish the amount of vitamin D, however during winter season these rays are too few and weak. This is a prerequisite for the development of deficit during the cold period of the year. Vitamin D is extremely important for the health of bones and teeth. It maintains calcium and phosphorus balance in the body and also is a necessary component for the growth and proper functioning of cells.
 
You can supply the organism with the needed quantities of this precious vitamin by consumption of such foods like wild salmon, tuna fish, eggs, cheese, and milk.
 
The recommended daily dose is approximately 250 micrograms.
 
Selenium
 
Selenium is a basic mineral, a constituting part of enzymes that protect the body. In the form of antioxidant selenium strengthens the natural protective forces of the body. Moreover, it has a proven beneficial effect on the healthy condition of prostate and thyroid gland.
 
The food sources rich in selenium are cereals, meat, fish, and Brazilian walnut.
 
The recommended daily dose is 200 micrograms.
 


Zinc
 
Zinc is an important mineral, which stimulates the immune system, promotes the healing processes in the body, and supports the health of skin, hair, and nails, especially during the cold and dry weather. It regulates the blood sugar and supports the metabolic processes in the human body.
 
The nutritional sources of zinc include shrimps, sesame seeds, beef, pumpkin, dark chocolate, peanuts, lamb, ginger, and raw nuts.
 
The recommended daily intake is about 40 mg.
 
Omega-3 fatty acids
 
Research shows that the Eskimos and Scandinavians, whose diet includes high amount of animal fats of sea origin, suffer more rarely from diabetes, cardiovascular diseases, and some types of cancer. Omega - 3 fatty acids help in case of depression dry and itching skin, brittle hair as well as rheumatoid arthritis and joint pains during the cold season. They are especially useful for the healthy function of cardiovascular and nervous systems.
 
You can replenish the amount of these beneficial fatty acids with wild salmon, sardines, cod, cod-liver oil, and flax seeds.
 


Magnesium
 
The cold months and the dry air can lead to stress and dehydration, which on the other hand can cause headache and even migraine. Magnesium is needed for the normal formation of bones, as well as it supports the muscle and nervous relaxation. In case of respiratory inflammation, this precious mineral contributes to the relief of bronchi and removal of painful spasms.
 
The suitable sources of magnesium, in form of food, are spinach, peppermint, turnip, pumpkin, cucumbers, broccoli, and nuts.
 
The recommended daily intake is 280 mg for women and 330 mg for men.
 
Calcium
 
The less physical activity during the winter season can lead to weakening of muscles. When muscles are not healthy enough, the stress is impacting the bones. Calcium strengthens the bones and reduces the risk of fractures, regardless of the age and sex.
 
The foods rich in calcium are spinach, cabbage, yogurt, thyme, dill, cinnamon, garlic, oranges, parsley, and others.
 
The maximum daily dose is 3000 mg.
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