Which Vitamins Should You Take in Autumn and Winter

With the coming of autumn, the risk of flu and colds is increased. During this period, our body needs vitamins in order to handle the attacks from various viruses and other pathogenic agents. Better results can be mobilized with the food, but because of the daily “fast” food with poor active ingredients, it is beneficial for your health to take a multivitamin supplement. This is recommended especially for children and elderly people, smokers, people under stress and increased risk of infections. Vitamins recommended in autumn and winter:

Vitamin A

Sources – yolk, liver, butter, carrots, spinach, apricots, tomatoes. The intake of vitamin A should not be too much. The daily dose for adults is 1 mg per day. It is working in the delicate cellular tissues that make up the mucosa and organs of the human body. Taking vitamin A strengthens the immune system and protects against attacks from viruses and bacteria.

Vitamin E

Sources – oil, hazelnuts, almonds, unrefined cereals, milk, butter, eggs, chocolate and wholemeal bread. The daily dose for adults is from 12 to 15 mg per day. Vitamin E increases the ability of the immune system to overcome infectious diseases. The most important thing about it is that it neutralizes the free radicals. The free radicals occur in molecules that are not stable and that damage molecule that are healthy by stealing electrons.

Vitamin B5

Sources – dry yeast, wheat germ, soybeans, liver, kidney, meat, fish, and paddy rice, dried vegetables, wholemeal bread. The daily dose for adults is from 6 to 10 mg per day. Vitamin B5 resists infection by forming antibodies.

Vitamin B1

Sources – dry yeast, wheat germ, pork, fish, unrefined cereals, full-grained bread. The daily dose for adults is 1.5 mg per day. Vitamin B1 strengthens the nervous system and helps restoring mental equilibrium. Its shortage has a greater opportunity to infectious diseases.

Vitamin C

Resources – ripe hips, currants, parsley, kiwi fruit, green vegetables, broccoli, citrus fruits, liver, and kidney. The daily dose for adults is 100 mg per day. Vitamin C takes part in many security functions. Accelerates the growth of white blood cells and stimulates the immune system.

Vitamin D

Resources – Liver, tuna, sardines, egg yolk, mushrooms, butter, cheese and the the sun (this is the only vitamin that can be absorbed from the sunshine). The daily dose for adults is about 5mg per day, people over 65 can reach 105mg per day. Vitamin D is responsible for the delivery of calcium and phosphorus. It contributes to the proper utilization of calcium and phosphorus. It is needed for the bones and the teeth. In combination with vitamins A and C it may help in the prevention of colds.

Remember that it is always a good idea to consume foods containing those vitamins than to get them from the pharmacy. If for some reason, you decide to take the vitamins in tablets, make sure you discuss it with your physician to understand what the possible consequences for your health are.

 

It is important to note that if you consume too much of any of those vitamins, you risk to suffer from serious health disorders. I am refering mainly to vitamin D, so make sure you keep up with your recommended daily dosage (interesting to know is that the Danish term is D vitaminer anbefalet daglig dosis)

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