Table of contents:
- Cure of vitamins and micronutrients to fill your deficiencies and survive the summer transition - healthy cold seasons
Video: Fall-winter Vitamin, Mineral And Trace Elements Cure
2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10
When the seasons change, it's important to properly nourish your body with nutrients to strengthen your natural defenses. It is good to start early in the fall and not wait to get sick. Between the stress of going back to school, the accumulated fatigue and the cold days that begin, it is often at this time that the immune system is in danger. So you have to assess your health and think about what you can do to stay in good shape. A good place to start is a review of your dietary supplement regimen. As the temperature drops and the nights get longer, it's essential to prepare for winter. In this context, our editorial staff offers you a selection of effective supplements that you could consider including in your vitamin cure,minerals and trace elements this season.
Cure of vitamins and micronutrients to fill your deficiencies and survive the summer transition - healthy cold seasons
In fact, immunity works as a finely balanced system to repel bacteria and viruses. Too few answers and we risk developing autoimmune diseases like rhinitis or psoriasis. Vitamins and minerals have been shown to play a role in supporting optimal immune function. Eating a balanced diet is the cornerstone of good health, but it's not always easy to achieve given our busy working lives and caring for family and home. Daily multinutrient supplementation can therefore help achieve recommended intakes.
In summer it is easy to add color to our plates: yellow corn, red cherry tomatoes and green cucumbers from the garden. Autumn also brings its share of colors embellishing the landscape, but what happens to the quality of our food when the cold sets in? Indeed, just as some animals make provisions for the winter, why not take the opportunity to start a cure of vitamins and other essential elements?
In winter, we lack energy, get sick more often and are more prone to depression. There are indeed many reasons for this including lack of sunshine, lack of movement, poor diet, stress, influenza infections. Some dietary supplements can solve these problems.
Vitamin C is widely known as an antioxidant vitamin, helping to protect cells against damage caused by free radicals and oxidative stress. Far from being a cure for the common cold, this nutrient supports the immune system and can therefore reduce the risk of further complications and shorten the symptoms of seasonal illnesses and their duration. It is also used by the body to make collagen which promotes wound healing and also helps in the absorption of iron which is needed to carry oxygen around the body and prevent fatigue.
Vitamin C is not stored in the body and therefore any excess is excreted, which is why a daily intake of 200 mg can prove to be very valuable in your diet. In addition, you will find the vitamin also in certain foods such as parsley, peppers, kiwi, Brussels sprouts.
The body needs this vitamin to process calcium and incorporate it into teeth and bones. It also strengthens the immune system.
Especially in the fall and winter, supplementation is a good idea. Normally, 90% of the vitamin D required by the body is produced by the sun and is absorbed by the skin. The remaining 10% comes from food. During the cold seasons the days are not only shorter but also the solar intensity decreases, as well as the possibility of spending time outdoors. The body produces less of the vitamin, which leads to undernourishment. Therefore, health experts suggest consuming 0.03 mg to 0.05 mg from fall to spring.
Research also suggests that the "sunshine vitamin" may play an important role in regulating mood and in fighting winter blues. This is good news because many people may be more predisposed to feeling depressed during the colder, darker months of the year.
Indeed, you can take a supplement or get vitamin D from these foods: herring, salmon, egg yolks, sardines, mackerel, milk.
Vitamin B cure
This is a group of water soluble vitamins known collectively as the vitamin B complex. The latter includes vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). Although they each have different functions, they all contribute to cell metabolism and the health of the immune system.
B vitamins are sometimes referred to as “anti-stress vitamins” because they are essential for combating the damaging effects of stress. They are used to create the feel-good neurotransmitters responsible for maintaining a positive mood and a healthy nervous system. The role of vitamin B12 in particular is to help us fight feelings of anxiety or seasonal depression during the colder months.
B vitamins are found exclusively in animal protein sources - meat, poultry, seafood, dairy and eggs. In reality, vegans are at risk of B12 deficiency because they are unlikely to be able to get sufficient amounts from their diet. It is therefore strongly recommended to consider supplementation.
The daily needs for a course of B vitamins can vary from person to person, so it is advisable to consult your pharmacist about the dose.
Vitamin E oil
If you suffer from dry, scaly skin in cooler weather, vitamin E oil could be a great addition to your personal care routine. While not an oral supplement, this oil provides a potent dose of vitamin E that you apply topically. The nutrient is often mixed with other oils (almond, apricot, avocado, sunflower, etc.) all of which have a multitude of benefits for promoting healthy skin. In addition to being an excellent moisturizer, vitamin E is an antioxidant protecting the epidermis from free radical damage.
The temperature has a big impact on our mood. Magnesium is a mineral that does not allow us to fall into an autumn depression. It participates in more than 300 metabolic reactions in the body, thus contributing to the maintenance of good health on several levels. It is also necessary for bone formation, the functioning of muscles such as the heart and brain, the control of stress, sleep and anxiety. Among its many health benefits is improved calcium absorption, which maintains bone density and decreases the risk of osteoporosis.
The recommended daily intake for an adult woman is between 310 and 320 mg of magnesium per day and for an adult man between 400 and 420 mg per day.
For people over 65 who are more prone to hip fractures and bone injuries, getting adequate calcium is as essential as getting vitamins to ensure good bone health during the winter. But it's not just a matter of bones: many people don't realize that this mineral is crucial in regulating blood pressure as well.
This trace element stimulates parts of the immune system and inhibits the growth of bacteria and viruses. In addition, it helps prevent viruses from adhering to the cell walls of the nasal mucosa and is involved in the production of antibodies, a process important for health.
In fact, many people find it difficult to sleep during cold seasons. When the sun sets earlier, our internal clock is turned off. To help maintain good quality sleep and balance hormone levels, try zinc supplementation. The recommended daily amount for men is 11 mg and for women 8 mg.
Omega-3 fatty acids
Omega-3 fatty acids are another fundamental supplement all year round but especially in autumn and winter. These acids have a long list of benefits, including reducing inflammation, boosting immune function, and optimizing brain function (boosting memory and focus). It is recommended to have a combined intake of EPA and DHA of 500 mg per day to enjoy their health benefits.
Apart from their useful activities in cold weather, omega-3s help burn fat, maintain thyroid balance, lower blood pressure and reduce the risk of cardiovascular disease.
Also, those who follow a vegan diet can get a certain amount of EPA and DHA by consuming certain types of seaweed and other plant products.
Vitamins and other supplements do not replace a healthy diet, it complements it. There are many brands of dietary supplements on the market and it can sometimes be difficult to make an informed choice. That's why, ask your pharmacist to help you determine which product is best for you based on your personal characteristics: age, gender, lifestyle, chronic illnesses, medications you take, budget.
Here are some tips for vitamin and mineral supplements:
- Take them daily as directed by the manufacturer of the product.
- Do not take more than what is recommended.
- Consume them with food unless directed otherwise by your pharmacist.
- Ask your pharmacist if you need to take the supplements at a different time than your other medicines, or you may reduce the absorption of some of them.
- Choose a supplement based on your specific needs. For example, you can choose a product with more calcium, magnesium, or vitamin D.