With the beginning of the school year, stress, fatigue and the first colder days offer a favorable environment for bacteria and the development of infections .
That is why it is necessary to take some vitamins and minerals so that our body can cope with the change of seasons.
Vitamin C - for strong immunity
Vitamin C is a valuable defender against viruses and pathogenic bacteria .
Thus, repeated infections are avoided .
However, when an infection occurs , taking vitamin C does not speed healing.
If the recommended intake is 80 mg /day for an adult, then the needs are increased in winter.
It is best to get it through food .
Which foods are rich in vitamin C?
- Parsley - 200 mg/100 g;
- Sorrel - 120 mg;
- Pepper - 120 mg;
- Kiwi - 100 mg;
- Watercress - 80 mg;
- Brussels sprouts - 75 mg;
- Lemon - 65 mg;
- Orange - 60 mg;
- White cabbage - 50 mg.
Vitamin C is rapidly degraded by air and heat.
Spinach, for example, loses 30% of its vitamin C content in just one day on store shelves.
Acerola juice - 1500 mg/100 g or rosehip supplements - 1250 mg are also suitable for obtaining sufficient vitamin C.
Vitamin D - important for tone and vitality
Vitamin D is also important for the strength of the immune system .
Our body produces it in the deep layers of the skin under the action of UV rays from the sun, but in insufficient amounts during the cold season due to less sunshine.
Which foods are rich in vitamin D?
- Herring and salmon - 9 mg/100 g;
- Egg yolk - 8.5 mg;
- Sardines - 8 mg.
A blood test is sufficient to check vitamin D levels.
In case of deficiency, it is recommended to take supplements to ensure the necessary amounts.
Iron to deal with fatigue
The main component of blood hemoglobin - iron is important for the delivery of sufficient oxygen to the tissues.
Iron also has a powerful tonic effect that boosts immunity and fights fatigue , which increases resistance to infections.
Women with heavy periods are often deficient in iron , as are vegetarians.
To avoid deficiency, it is important to consume red meat, oysters, legumes - chickpeas, lentils and others, shellfish and almonds.
Iron taken in the form of tablets can have some risks: in excess it is toxic to the liver, heart and pancreas.
Magnesium - to deal with autumn depression
In 70% of the population, magnesium levels are not sufficient.
This mineral has a key role in the absorption of vitamin C and the conversion of food into energy.
The recommended intake is 350 mg/day, but our diet – too rich in industrial products – provides us with half that.
The low resistance to cold, stress and infections is based on this.
It is recommended to consume more foods rich in magnesium : algae, cocoa, chives, cashews, beans.
Supplements containing marine magnesium can also be taken to obtain sufficient amounts .
Marine magnesium combines well with vitamin B6 , which ensures better penetration of magnesium into cells.
Zinc - an ally of white blood cells
Zinc is vital because it is part of hundreds of enzymes that regulate the functioning of the body.
It acts as an immunostimulator and promotes the activity of white blood cells - T-lymphocytes, which are important for the body's defense against infections and improves recovery in case of generalized weakness.
Which foods are rich in zinc?
- Oysters - 20 mg/100 g;
- Veal liver - 9 mg;
- White beans - 5.5 mg;
Taking high amounts of supplements containing zinc may increase the risk of cancer , especially prostate cancer in men.
No more than 15 mg of zinc per day should be taken for a maximum of 3 weeks.