In the winter season, you can make a source of vitamins in your body with winter foods, but if you don’t know about these foods, we will tell you some tips about it, so you can join us to learn about winter vitamins. Let’s put the effective ones in this section and keep them in mind. Now that winter has arrived, we should think about providing vitamins and minerals needed by the body and strengthening our immune system. So that microbes don’t dare to come around you, absorb these vitamins and minerals more.
Vitamin rich winter nutrition
Having a healthy, varied and appropriate diet is one of the necessary conditions for protecting the body’s immune system. Consuming fruits and vegetables is necessary and necessary to increase the amount of vitamins in the body. It is true that these days the body needs more vitamins such as vitamin C and group B vitamins, but you should not neglect iron and zinc (zinc). In these cold days, be sure to eat more oranges, tangerines, kiwis, cabbages, and carrots. Consuming food supplements (of course with the doctor’s opinion) and fruit juices rich in vitamins, which also contain minerals, are very useful for dealing with common diseases of the cold season. Other foods such as seafood (zinc and iron), legumes (iron and selenium), garlic and onions (vitamin C and selenium) strengthen the immune system. In fact, you need to consume enough protein to make the antibodies necessary for Fight against infections and diseases.Proteins are especially found in red meat, fish and eggs.
The existence of vitamin C is necessary and necessary for the production of collagen in the wall of blood vessels, skin, skeleton, tendons, ligaments or gums. This vitamin also makes the absorption of iron in food as good as possible. That is, if you want the iron you consume to be absorbed by your body in the best way, you must eat a food containing vitamin C along with it. This vitamin prevents winter diseases. In fact, this vitamin fights viruses and bacteria and kills winter fatigue. Sources of vitamin C: Citrus fruits, bell peppers, peppers, fruits and vegetables are rich in this uplifting vitamin.
Vitamin B1 plays an active role in the metabolism of amino acids and the conversion of glucose into energy. The existence of this vitamin is necessary to maintain our nervous system. In this way, it is useful and necessary to improve our mental performance and memory.
Sources of vitamin B1
Whole grains, meats, legumes, fruits and seafood.
The presence of vitamin A is necessary for the health of the skin and mucous membranes (eyes, respiratory and urinary tracts, intestines), which are at the forefront of fighting bacteria and viruses. This vitamin is found in plants in the form of beta-carotene. Sources of vitamin A: Vitamin A is abundantly found in animal foods such as egg yolks, butter, liver, fish oil, etc. Beta-carotene is also found in vegetables such as carrots, spinach and apricots.
The vitamin B12 family is involved in the production of energy inside the cells and improving the functioning of the nervous system with the cooperation of folates. Sources of vitamin B12: There is enough vitamin B12 in offal, red meat, fish, dairy products and seafood.
Whatever we say, “iron is more essential”. This mineral is necessary for the production of adenosine triphosphate (ATP), the first source of energy in the body. A decrease or lack of iron in the body causes a decrease in mental strength, fatigue, decreased concentration, etc. The body cannot produce iron, so it must absorb it through food. Unfortunately, iron deficiency and anemia are more common among young women and pregnant women. For this reason, it is necessary to provide the iron they need through the consumption of red meat, because these foods have more iron than vegetables. Sources of iron: turkey, offal, red meat, fish, beans, etc.
Selenium contains antioxidant properties. The properties of this mineral are clear in preventing cancer. At the same time, selenium plays an effective role in improving the function of the body’s immune system. Selenium also plays an undeniable role in mood, memory, anxiety and depression; That is, the lack of this mineral has a negative effect on our nervous system. Selenium sources: Brazil nuts, whole grains, onions, broccoli, etc.
Zinc is present in all the cells of our body. The results of numerous studies show that zinc reduces the severity of colds and also prevents this disease.
October 7, 2014 20:50
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