5 vitamins you absolutely need for good health in winter

Winter brings cold and illnesses, and it is extremely important to make sure you are taking care of yourself and your body to stay healthy.

Thankfully, there are plenty of supplements that can help keep your immune system in check and maintain your health, body and brain.

Here are some vitamins you should include in your daily routine:

vitamin C

Vitamin C is the more obvious vitamin to take regularly.

Supplements have a variety of functions including: helping to protect cells and keep them healthy; maintaining healthy skin, blood vessels, bones and cartilage; And to help heal wounds, according to the National Health Service.

The NHS says people aged 19 to 64 need 40mg of vitamin C per day and your daily diet Needed Give you the required amount.

Although it is advised not to take too much vitamin C as it can be harmful, taking less than 1,000 mg of vitamin C is unlikely to be harmful.

Bananas and orange juice are good sources of vitamin C.

The body cannot naturally produce the amount of omega-3s needed to survive, so it is important to obtain “healthy fats” through foods or supplements. Galina Zhigalova – Stock.adobe.com

vitamin D

Vitamin D is important for immune support.

The body can only absorb calcium when vitamin D is present, making it essential for maintaining healthy bones. According to the Mayo Clinic, the vitamin also has anti-inflammatory, antioxidant and neuroprotective properties that support immune health, muscle function and brain cell activity.

Vitamin D plays an important role in the immune system, and it may reduce the risk of autoimmune diseases like diabetes, asthma, and rheumatoid arthritis.

While vitamin D is not a natural ingredient in many foods, you can get it from fortified milk, fortified cereals and fatty fish, as well as from direct sunlight.

However, the amount of vitamin D produced by your skin depends on several factors – including the time of year. Vitamin D production may be reduced, or even deficient, during the winter months, so it is extremely important to make sure you are meeting your daily intake.

The recommended dietary allowance (RDA) for adults age 19 and older is 600 IU (15 mcg) per day for men and women, and the RDA increases to 800 IU (20 mcg) for adults age 70 and older. Is.

However, a recent report presented at the American Heart Association Scientific Sessions 2023 conference suggested that the US recommended dietary allowance of vitamin D may be too high to reach optimal levels for some people, especially those with heart problems. May be less.

Vitamin D plays an important role in the immune system, and it may reduce the risk of autoimmune diseases like diabetes, asthma, and rheumatoid arthritis. Yulia Furman – Stock.adobe.com

Vitamin B6

While all B vitamins are important, according to Medline Plus, vitamin B6 is especially important for nervous system and immune system health — especially during cold and flu season.

Vitamin B6 deficiency is really common, and deficiency can cause symptoms like depression, confusion, and irritability. The vitamin helps the body convert food into cellular energy, which can help with low energy and increased fatigue during the winter season, especially if you suffer from seasonal affective disorder.

Sources of vitamin B6 include bananas, tuna and salmon, legumes, beef and pork, nuts, poultry, chickpeas, whole grains and fortified cereals.

According to the Mayo Clinic, the RDA of vitamin B6 is 1.3 mg for adults age 50 and younger, and after age 50, 1.5 mg for women and 1.7 mg for men.

Rich in omega-3 fatty acids and are especially important during cold and dry months to help keep the skin moisturized. Valery Luzina – Stock.adobe.com

zinc

Zinc is a mineral that can help boost the body’s natural defenses – especially against seasonal skin conditions and diseases – as well as help get good sleep.

This nutrient is known to help improve the immune system and metabolic function. According to Healthline, it plays a role in skin health, immune function and cell growth — and may potentially protect against acne and inflammation.

Research has linked zinc to several health benefits including boosting the immune system, speeding the healing of wounds, and potentially reducing the risk of certain age-related diseases.

Risk factors for zinc deficiency include inadequate daily intake, alcohol, genetic mutations, and aging, and symptoms may include diarrhea, thin hair, poor taste or smell, dry skin, or reproductive problems.

While all B vitamins are important, vitamin B6 is especially important for the health of the nervous system and immune system. Inventart – Stock.adobe.com

Omega 3

Rich in omega-3 fatty acids and are especially important during cold and dry months to help keep the skin moisturized.

The body cannot naturally produce the amount of omega-3s needed to survive, so it is important to obtain “healthy fats” through foods or supplements.

Research has shown that omega-3s are associated with a reduced risk of heart disease, death from CVD, sudden death from arrhythmias, blood clots, certain types of cancer such as breast cancer, Alzheimer’s disease, dementia, and age-related macular degeneration. Has happened. Cleveland Clinic.

Fish is the best source of omega-3s, and the American Heart Association recommends people with no history of heart disease eat at least two servings of fish each week (6 ounces to 8 ounces total).

Iron

According to Medical News Today, iron is important for the function of hemoglobin, a protein that is needed to transport oxygen in the blood and perform various other processes.

Iron increases energy, promotes a healthy pregnancy and boosts athletic performance. Iron deficiency is most common in female athletes and can increase the risk of diabetes and liver cancer.

While iron-rich foods are the best way to get enough due to other nutrients that can promote overall health, supplements may be especially good for people who need it in their everyday diet. It is difficult to include.

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