That the flu doesn’t ruin your plans for this Christmas vacation. Learn to avoid colds during the winter by consuming these 7 essential vitamins to improve the defenses of your immune system.
During winter, it is common to see how cases of diseases related to the respiratory system are increasing considerably, such as influenza, common colds, etc. And it is not a mere coincidence, because it is at this time that viruses have a greater facility to Ultra Keto Boost Reviews survive the environment, not to mention that, due to the end of the year holidays, many tend to neglect their diet, opting for food consumption scrap that not only has a low nutritional value, but also weakens the immune system, making people more susceptible to contracting the viruses responsible for respiratory diseases.
Having a balanced diet is the first step to follow when we want to avoid this type of illness at all costs. In addition to this, following a usual exercise routine will also help us to have a warmer and more resistant body, so it is highly recommended not to stop the practice of physical activity, even in spite of the cold.
Since food is the most important point to consider, this time we have prepared this article in which we mention what vitamins you should consume during the season in order to catch a cold.
Unfortunately, vitamin D deficiency is more common than you expect, especially in those areas where winter nights are much longer. This is because the body is responsible for synthesizing vitamin D when the skin is exposed to the sun’s rays. The lack of ultraviolet rays makes the body difficult to produce vitamin D.
But why is this fat soluble vitamin so important to us? Simply because it helps us strengthen our immune system, protecting us from infections.
The necessary amount of vitamin D that we must consume when we have a low in the reception of solar rays increases up to 20 mcg per day. Some of the foods with the highest amount of this compound are:
- Fish such as salmon, sardines and tuna
However, in case of already presenting a vitamin D deficiency, it will not be able to be corrected only by eating the aforementioned foods. For this, it is necessary to go to the specialist who will be responsible for prescribing supplements, in amounts according to the requirements of each person.
First of all, it should be clarified that, contrary to what most people believe, vitamin C does not help protect us, nor much to cure common colds; It is a simple myth that has become very popular over the years.
However, when the body has a deficiency in its reserves (also known as ascorbic acid), it will not be able to defend itself against the attack of germs effectively. For that reason, increasing consumption, or, rather, having an adequate intake of vitamin C, will eventually help us prevent common colds and other infections.
The daily requirement of ascorbic acid varies depending on the sex of people. Women, on average, should ingest about 95 mcg a day, while men need a greater amount that amounts to 110 mcg daily.
The foods that contain the highest amount of vitamin C are:
- Sweet peppers (contain up to three times more vitamin C than an orange)
- Green leafy vegetables
- Folic acid
Folic acid is part of the B vitamins, referring to it, precisely as vitamin B and its functions are not limited only to contributing to the proper development of fetus formation, so its consumption should not only be prioritized during The gestation stage in women, but also in winter, this should be monitored more carefully.
The lack of folic acid can contribute to a decrease in the defenses of the immune system, because it is a compound that is importantly involved in the synthesis of DNA and RNA.
Pregnant women (as already mentioned), as well as people suffering from disorders in the digestive tract, should definitely increase their consumption of folic acid. Those who tend to drink alcohol very often are also susceptible to a deficiency of folic acid. Consuming this compound, as a supplement, can even help alcoholics fight their addiction.
The recommended daily intake is 300 mcg per day for adults, both men and women, and 550 mcg daily for pregnant women.
The foods that have the highest percentage of folic acid in their composition are:
- Green leafy vegetables such as spinach and kale
- Whole grains
- Vitamin A
Retino, more popularly referred to as vitamin A, is a fat soluble vitamin. Most people keep in mind that this compound is excellent for vision care, although it is also (and being an aspect ignored by many) an ideal vitamin to consume during the winter season. Vitamin A deficiency is associated with the contraction of infections more frequently, as a consequence of a weakened immune system.
The human body is capable of producing vitamin A by itself from beta-carotenes, which are the precursors of the vitamin.
The daily requirement of vitamin A to maintain a healthy defense is equivalent to consuming 0.8 mg in the case of women, and 1 mg per day in the case of adult men. The foods with a higher index of vitamin A and beta-carotenes that we can find are:
- Green leafy vegetables (arugula, spinach and kale)
- Vitamin E
Finally, we find in this list with tocopherol, or what is more known as vitamin E, which, like vitamin A and vitamin D, is a fat-soluble compound. This compound acts as a potential antioxidant, which helps eliminate toxins accumulated in the body daily (these are easily contracted through food or polluted air in the city), which allows to improve the defenses of the immune system, as well as improving the production of vital cells, regenerating damaged tissues more easily, among other functions of utmost importance to the body.
At the same time, vitamin E can help with different diseases such as cancer, arthritis and premature aging. Ultra Keto Boost Eating a balanced diet guarantees us little chance of suffering from a vitamin E deficiency.
The daily requirements of this amount to about 12 mg for women, and 14 mg for men, per day.
The foods with the highest amount of this vitamin in its composition are:
- Unprocessed vegetable oils (sunflower oil, wheat germ oil, corn oil, safflower oil
- Products made from whole grains such as bread.
As already mentioned from the beginning, following a healthy lifestyle, starting with a balanced diet, as well as practicing some type of physical activity on a frequent basis, will certainly help us prevent all types of illnesses that in the majority of The cases appear as a result of a deficiency in the main vitamins.
Winter, like summer, is one of the times in which more care should be taken to have adequate food, because the proliferation of bacteria is much more pronounced during these months.
The diseases, although they are not limited to appear in specific seasons of the year, they are more frequent in such seasons, so if one or more conditions suffer frequently, it is probably because something is wrong in the body . To clarify any doubt, it is best to go to the doctor for a complete review and based on the diagnosis, attack the disease from the root. This will surely merit some blood tests to determine if there is any deficiency of nutrients within the body.