Six vitamins should be taken daily in daily life, including vitamin C, vitamin D, vitamin B6, zinc, and Omega-3. (Picture / taken from Pexels)

Winter is coming, and you may get sick if you are not careful due to the changes in temperature. In order to take good care of your body, you must supplement your nutrition through food. There are many nutritional supplements on the market that can help you supplement your daily vitamin requirements and maintain your body and brain. of health. According to the “NEW YORK POST” report, these vitamins are indispensable in winter. It is recommended to take in these five nutrients every day, including vitamin C, vitamin D, vitamin B6, zinc, and Omega-3.

1. Vitamin C

First of all, “vitamin C” is a vitamin that needs to be taken in regularly. Banana and orange juice are good sources of vitamin C. Vitamin C has many functions, including: helping to protect cells and keep them healthy; maintaining healthy skin, blood vessels, bones and cartilage; and assisting in wound healing. In addition, according to the British National Health Service (NHS), people aged 19 to 64 need to take in 40 mg of vitamin C every day, and usually their daily diet should be able to meet the required amount. Therefore, it is recommended not to take too much vitamin C as it can be harmful, but taking less than 1,000 mg of vitamin C is fine.

2. Vitamin D

Next is “vitamin D”, which is crucial for immunity. Vitamin D is not a natural ingredient in many foods, but it can be obtained from fortified milk, fortified cereals and fatty fish, as well as direct sunlight. Vitamin D plays an important role in the immune system and may reduce the risk of autoimmune diseases (such as diabetes, asthma, and rheumatoid arthritis), but the body can only absorb calcium in the presence of vitamin D, so it is important to maintain bone health. . It also has anti-inflammatory, antioxidant and neuroprotective properties, supporting immune health, muscle function and brain cell activity, according to the Mayo Clinic.

However, the amount of vitamin D produced by the skin depends on many factors, including the timing of seasonal changes. During the winter, vitamin D production may be reduced or even completely lacking, so ensuring daily intake is very important. Therefore, it is recommended that the recommended daily intake for adults aged 19 and over is 600IU (15 micrograms), and for those over 70 years old, the recommended daily intake is 800IU (20 micrograms).

Recently, according to a 2023 American Heart Association scientific publication report, the recommended dietary intake of vitamin D in the United States may be too low to achieve optimal levels for some people, especially those with heart disease.

3. Vitamin B6

Next is “vitamin B6.” According to Medline Plus: “During winter and flu season, vitamin B6 is especially important for the health of the nervous system and immune system.” You can get it from these foods, including bananas, tuna and salmon, beans, beef and pork, nuts, poultry, chickpeas, whole grains and fortified grains.

In fact, vitamin B6 deficiency is common and can lead to symptoms such as depression, confusion, and irritability. This vitamin helps convert food into cellular energy, helping during the winter when energy is reduced and fatigue increases, especially with seasonal affective disorder. According to the Mayo Clinic, the recommended daily intake of vitamin B6 is 1.3 mg for adults 50 and younger, 1.5 mg for women over 50, and 1.7 mg for men.

4. Zinc

Additionally, zinc is a mineral that can help strengthen the body’s natural defenses, especially against seasonal skin conditions and diseases, while also aiding in getting a good night’s sleep. This nutrient is known to help improve immune system and metabolic function. According to Healthline, it plays a role in skin health, immune function and cell growth, and may help protect against acne and inflammation. Research shows that zinc has many health benefits, including strengthening the immune system, speeding wound healing, and reducing the risk of certain age-related diseases.

Risk factors for zinc deficiency may include insufficient daily intake, alcohol abuse, genetic mutations, and aging. Symptoms may include diarrhea, thinning hair, diminished sense of smell or taste, dry skin, or fertility problems.

5. Omega-3

Finally, “Omega-3” is rich in fatty acids, which are especially important during cold and dry months to help keep the skin moist. Since the body cannot naturally produce the omega-3s it needs, it is important to obtain healthy fats through food or supplements.

According to Healthline research, omega-3s are associated with a lower risk of cardiovascular disease, cardiovascular disease death, sudden cardiac death, blood clots, certain cancers (such as breast cancer), Alzheimer’s disease, dementia, and age-related macular degeneration. Risk related. Fish is the best source of Omega-3s, and the American Heart Association recommends that people without a history of heart disease eat at least two servings of fish per week (6 to 8 ounces total).

6.Iron

According to Medical News Today, “iron” is essential for the function of hemoglobin, a protein needed to transport oxygen in the blood and perform various other processes. Iron also increases energy, promotes maternal health and improves athletic performance, and iron deficiency is common in female athletes, which may increase the risk of diabetes and liver cancer. Many foods contain iron. If you have difficulty consuming iron in your daily diet, you can supplement it through supplements.

2024-01-18 14:40:02

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