Which vitamins and minerals do we need in autumn?

Which vitamins and minerals do we need in autumn?
Which vitamins and minerals do we need in autumn?
Anonim

With autumn and winter coming, everyone has their little tricks to boost the immune system. Some consume more lemons and honey, while others rely on nutritional supplements enriched with vitamins and minerals.

We are sharing a short list of essentials for this season and the upcoming winter. They will help you boost your immunity and be in good he alth.

Vitamin C

This vitamin is one of the most important, which not only helps build the defensive forces of the body, but also reduces the duration and severity of symptoms. Vitamin C acts as a powerful antioxidant.

It has the ability to protect the body from diseases, including cardiovascular disease and cancer. It plays an important role in synthesis of collagen, which in turn is important for the beauty and youth of the skin, as well as the building of body tissues and bones.

Vitamin C can be obtained by taking a food supplement. The recommended dose is 40 milligrams per day for adults and 25 mg per day for children (however, it is good to consult a pharmacist or doctor beforehand). Foods rich in the vitamin are citrus fruits, kiwis, strawberries and blueberries, cabbage, broccoli, potatoes.

Selenium

, which forms part of the enzymes that protect the body from damage. As an antioxidant, it boosts the immune system and is believed to reduce the risk of certain types of cancer, such as prostate cancer.

Selenium also plays an important role in thyroid function, as well as he alth and beauty of hair and nails. Good sources of selenium are walnuts, brazil nuts, fish, red meat, cereals.

Iron

Iron is an important element that helps the formation of red blood cells, builds the body's defenses and improves the appearance of the skin. When the body does not lack iron, a person feels energetic, lively, lively.

Lack of iron can lead to anemia, weakness, fatigue. On the other hand, its excessive intake should also be avoided.

Food sources of iron are red meat, grains, eggs, beans, lentils and dried fruit. It is important when taking iron to take a sufficient amount of vitamin C, because it helps the body absorb iron more easily.

The recommended daily dose is 15 mg for women, 9 mg for men and 2.9 mg for children (however, it is good to consult a pharmacist or doctor beforehand).

Vitamin A

for growth and development, as well as for the he alth and beauty of the skin. It also strengthens the immune system and maintains good eyesight. Eat more milk, eggs, green leafy vegetables, mangoes, apricots, tomatoes, carrots, oily fish.

If you are taking vitamin A in the form of a dietary supplement, do not exceed the recommended doses because it can be toxic and harm liver he alth.

Vitamin E

Vitamin E acts as an antioxidant and protects cell membranes. It is also believed to build the body's defenses against certain types of cancer and heart disease. Vitamin E is also important for the he alth and beauty of hair, skin and nails. Main food sources are nuts, spinach, broccoli, cabbage.

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