Hello , let me share some of the best vitamins and minerals preventing you from cold and flu during the winter.
Vitamin A
Vitamin A is an extremely important vitamin that supports the repair and development of tissues in the human body. It is involved in maintaining good vision, strengthening the immune system, and also helps our skin to be healthier and more elastic. The vitamin is also known for its antioxidant properties, thanks to which aging processes are slowed down. You can get vitamin A from the following foods – carrots, tomatoes, fatty fish (for example – tuna, herring, sardines), all green leafy vegetables, egg yolk and others.
Vitamin E
Vitamin E is also famous for its antioxidant properties. It helps the body get rid of free radicals and cope with oxidative stress in the body. This vitamin is essential for athletes as it strengthens nerves and muscles. On the other hand, vitamin E supports normal blood supply and blood clotting. You can get it both with supplements and by consuming foods that contain it. Almost all nuts contain vitamin E. It is also found in green leafy vegetables, olives, and cereals.
Vitamin B
Vitamins from the B group are essential for the functioning of our brain and nervous system. Different B vitamins support different processes in the body. For example, vitamin B7 supports the skin and hair, while B12 helps us cope more easily with anxiety and depression. Vitamins from the B group can be obtained from red meat, eggs, brown rice, cereals, as well as through food supplements.
Folic acid is a vitamin that belongs to the B vitamins and is known as vitamin B9. It has an important role in cell growth and DNA synthesis.
Vitamin C
Vitamin C is known for its powerful antioxidant properties and is an extremely important vitamin. It supports the immune system and dealing with free radicals in the body, and also protects against diseases and colds. It is present as a very important component in the synthesis of collagen, which is involved in building tissues and bones in the human body. Vitamin C is found in large amounts in all citrus fruits. It is also found in most fresh fruits and vegetables, kiwifruit, strawberries, broccoli and legumes. It is also available on the market as a food supplement in different forms and under different brands.
Vitamin D
Vitamin D is another extremely important vitamin for the human body. It is very important to obtain it, especially during the cold months, when the sun is significantly less and the body cannot obtain it from sunlight alone. This vitamin is very important for bones and teeth, it also maintains the balance of phosphorus and calcium in the body. Eggs, some fish (wild salmon and tuna) contain vitamin D. You can always take it in the form of a supplement.
Iron
Iron is a trace element that is involved in the formation of red blood cells in the human body. They, in turn, carry oxygen to the body. Insufficient oxygen caused by iron deficiency can lead to anemia. Taking this element provides energy and vitality to the body, and also supports brain activity. Iron is found in all green leafy vegetables, red meat, eggs, pulses (beans, lentils) and some dried fruits. In case you take it as a dietary supplement, it is good to keep in mind that it is recommended to take it with vitamin C for better absorption.
Selenium
Selenium is a mineral that has a very important nutritional value for the human body. It has an important role in the health and function of the thyroid and prostate glands. It also has strong antioxidant properties and works very well on the immune system by increasing the immune response. There is research that suggests selenium can reduce the risks of depression. Other studies claim that it can affect male fertility and also help the body deal more easily with inflammation. Selenium is present in cereals the brazil nut, meat and fish.
Zinc
Zinc supports the proper functioning of the immune system, digestive system, stress levels and also improves metabolism. It is useful for pregnancy, cold, loss of appetite and a number of other conditions. This mineral is extremely important for protein synthesis. It is believed to work extremely well for eczema, atopic dermatitis and prostate problems. Zinc is found in sesame seeds, pumpkin, lamb, beef, raw almonds and ginger.
Magnesium
Magnesium is an element that is essential for the bones, nervous system and muscles in the body. It helps to relax the bronchi and spasms. It is a natural aid for good sleep, increases energy, helps with joint and muscle pain, and also hydrates the skin. This element is very much used by athletes, especially after training. Sources of magnesium are broccoli, nuts, spinach, turnips, mint, pumpkin and others. You can also take it in the form of a dietary supplement.
Omega-3 fatty acids
Omega-3 fatty acids are an irreplaceable and vital nutrient for the human body. They improve the quality of sleep, as well as reduce inflammation in the body. Their intake improves the health of the cardiovascular system, improves the health of joints and bones. Omega-3 fatty acids are really very important for the functioning of the body. They are found in wild salmon, sardines, flaxseed, etc.
All these vitamins and trace elements support the proper functioning of the body. It is good during the cold months to get enough elements so that we can avoid states of apathy, lethargy, lack of energy, as well as depressive states and of course colds and flu.
