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)

Chia seeds and their contents of vitamins of minerals

What do you do when you are not sure that the food you eat contains the vitamins and minerals required for good health? We get them from other food sources or supplements! And the best way to do just that with consideration to nature’s gifts is by including chia seeds in our daily diet.

Buy chia seeds and you are guaranteed to acquire the specific vitamins and minerals needed to keep your body healthy. They are so simple to manage as you can sprinkle the tiny, soft-coated seeds to your favorite meal or drink. Since they can pulverized into powder form, you may also blend them on your ingredients when cooking or baking. They do not affect the original flavor of your food because they are tasteless.

Some of the vitamins and minerals found in the seeds and their corresponding benefits are summarized below.

1.Calcium- helps to contract muscles and helps normalize heart contractions; plays a role in the:
a. transmission of nerve impulses
b. in blood clotting.
c. in the stimulation of contractions of the uterus during childbirth and in milk production
d. the secretion of various hormones
e. in the functioning of various enzymes within the body.

2.Cobalamin- also known as Vitamin B12 (or cyanocobalamin), works with other B vitamins to turn food into energy. It also guards against heart disease, mental disorders, and anemia, and keeps your immune system strong.

3.Folate- affects mental function. It helps in the production of serotonin which elevates mood and acts as a mild antidepressant.

4.Iron- for the formation of hemoglobin, proper brain development and function, body temperature modulation, and muscle activity. It also aids in the binding of oxygen to the blood cells.

5.Magnesium- promotes strong bones.

6.Phosphorus- is the body’s source of phosphate, which provides energy, synthesize protein, fat and carbohydrates, compress muscles, and maintain the balance between the body’s fluid and electrolytes.

7.Potassium- crucial for the elimination of wastes.