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Top 7 vitamins you can't do without in the autumn-winter period: doctor's advice

'09.12.2022'

Source: Obozrevatel

Vitamins are always needed, because without them many vital processes "freeze" or will be completely impossible.

Photo: Shutterstock

Vitamins A, group B, as well as C, D, and E are especially important for maintaining health. In summer, few suffer from a lack of these beneficial substances (if only because they regularly enter the body along with fresh fruits). But closer to winter, replenishment of reserves already needs to be taken care of additionally, recalls Obozrevatel. Moreover, due to colds and constant attacks of awakened infections, their consumption increases significantly.

Gastroenterologist-therapist Natalya Gordienko said it would be difficult to survive the winter without any vitamins, as well as how to replenish their reserves.

Askorbinka

The main helper of immunity is vitamin C. It promotes the development of special substances in the body that resist the provocateurs of various inflammatory processes.

The greatest amount of this substance in the autumn-winter period is found in citrus fruits (mandarin, orange, lemon, grapefruit, lime, pomelo, kiwi), apples, sauerkraut, as well as freshly frozen currants and raspberries (but they can not be heat-treated - use as a smoothie or fruit drink).

On the subject: 10 Tricks to Avoid the Cold This Fall

Vitamin A

This is another helper in the fight against viruses and bacteria. The more this vitamin enters the body, the more effective the immune system.

It is possible to enrich this vitamin by eating fruits containing carotenoids daily (vitamin A is synthesized from them). In particular, these are persimmons, pumpkins, tomatoes and juice from them, as well as carrots and mangoes.

thiamine

With the onset of cold weather and a decrease in daylight hours, many may notice a significant deterioration in mood, irritability, etc. Most likely, the reason for the appearance of such symptoms lies in the depletion of vitamin B1. It is he who is responsible for the state of the nervous system and maintains a normal metabolism, while it is quickly consumed and does not accumulate in the body at all.

To regularly replenish its level, you need to eat legumes, beets, cauliflower, avocados, oranges or nuts daily.

Vitamin V10

Para-aminobenzoic acid (the second name of the vitamin) rescues from another unpleasant companion of colds - peeling of the skin. It contributes to the natural synthesis of a protective protein in the body, due to which negative factors are tolerated with less loss both for well-being and appearance.

You can replenish the reserves of this vitamin by consuming cabbage, carrots, mushrooms, as well as nuts and cheeses (especially goat and sheep).

Vitamin V12

In winter, you can often notice inexplicable dizziness, weakness and pallor of the skin. Perhaps the matter lies in anemia - a frequent companion of colds, because at low temperatures the air is thin and provokes a violation of the density of blood. And vitamin B12 saves from this condition (contributes to an increase in hemoglobin level).

It can be found in green onions, kiwi, seafood and red fish, as well as eggs and cheese.

Vitamin "sun"

In the summer, few people suffer from a shortage of sun, but in winter - the majority. Vitamin D (synthesized in the body precisely under the influence of sunlight) in all its combinations is necessary for the proper absorption of calcium, that is, for the strength of the musculoskeletal system, the beauty of hair and nails, as well as for a good metabolism.

On the subject: How to saturate the body with vitamin D, when the sun is not enough

Make sure that eggs, seafood and sea fish are regularly present in your diet.

Vitamin E

Another indispensable helper in the winter is tocopherol. It works in multitasking mode, namely: it participates in the processes on which the state of immunity depends, acts as a powerful antioxidant, and also protects the nervous system from overloads.

This nutrient is contained in large quantities in vegetable oils, avocados, spinach and cabbage.

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