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In daily life, six vitamins should be taken daily, including vitamin C, vitamin D, vitamin B6, zinc and omega-3. (Image / captured by Pexels)
Winter is just around the corner and the temperature changes can make you sick if you’re not careful. To take good care of your body, you need to supplement your diet with food. There are many nutritional supplements on the market that can help you supplement your daily vitamin needs and maintain your body and brain. The Health. According to the NEW YORK POST report, these vitamins are essential in winter. It is recommended to consume these five nutrients daily, including vitamin C, vitamin D, vitamin B6, zinc and omega-3.
1. Vitamin C
First of all, “Vitamin C” is a vitamin that must be consumed regularly. Banana and orange juice are good sources of vitamin C. Vitamin C has many functions, including: It helps protect cells and keep them healthy, maintains healthy skin, blood vessels, bones and cartilage, and supports wound healing. In addition, according to the UK’s National Health Service (NHS), people aged 19 to 64 need to consume 40 mg of vitamin C daily and normally their daily diet should be able to cover the required amount. Therefore, it is recommended not to take too much vitamin C as it can be harmful. However, taking less than 1,000 mg of vitamin C is okay.
2. Vitamin D
Next up is “Vitamin D,” which is crucial for immunity. Vitamin D is not a natural ingredient in many foods, but can be obtained from fortified milk, fortified grains and fatty fish, as well as from direct sunlight. Vitamin D plays an important role in the immune system and can reduce the risk of autoimmune diseases (such as diabetes, asthma and rheumatoid arthritis). However, the body can only absorb calcium in the presence of vitamin D, so it is important to maintain bone health. . According to the Mayo Clinic, it also has anti-inflammatory, antioxidant and neuroprotective properties and supports immune health, muscle function and brain cell activity.
However, the amount of vitamin D the skin produces depends on many factors, including the timing of seasonal changes. In winter, vitamin D production can be reduced or even absent, so ensuring daily vitamin D intake is very important. Therefore, a recommended daily dose of 600 IU (15 micrograms) is recommended for adults aged 19 years and over and a recommended daily dose of 800 IU (20 micrograms) for people over 70 years old.
Recommended dietary intakes of vitamin D in the United States may recently be too low to reach optimal levels for some people, particularly those with heart disease, according to a 2023 scientific publication report from the American Heart Association.
3. Vitamin B6
Next comes “Vitamin B6”. According to Medline Plus: “During winter and flu season, vitamin B6 is especially important for nervous and immune system health.” You can get it from these foods, including bananas, tuna and salmon, beans, beef and pork, nuts, Poultry, chickpeas, whole grains and fortified grains.
In fact, vitamin B6 deficiency is common and can lead to symptoms such as depression, confusion and irritability. This vitamin helps convert food into cellular energy and is helpful in winter when energy decreases and fatigue increases, especially seasonal depression. According to the Mayo Clinic, the recommended daily intake of vitamin B6 is 1.3 mg for adults up to 50 years old, 1.5 mg for women over 50 years old, and 1.7 mg for men.
4. Zinc
In addition, zinc is a mineral that can help strengthen the body’s natural defenses, especially against seasonal skin diseases and illnesses, while contributing to a good night’s sleep. This nutrient is known to help improve immune system and metabolic function. According to Healthline, it plays a role in skin health, immune function, and cell growth and can help protect against acne and inflammation. Research shows that zinc has many health benefits, including boosting the immune system, speeding wound healing, and reducing the risk of certain age-related diseases.
Risk factors for zinc deficiency may include inadequate daily intake, alcohol abuse, genetic mutations, and aging. Symptoms may include diarrhea, thinning hair, reduced sense of smell or taste, dry skin, or fertility problems.
5. Omega-3
Finally, “Omega-3” is rich in fatty acids, which are particularly important in cold and dry months to keep the skin moist. Since the body cannot produce the omega-3 fatty acids it needs, it is important to consume healthy fats through food or supplements.
According to Healthline research, omega-3 fatty acids are associated with a lower risk of cardiovascular disease, death from cardiovascular disease, sudden cardiac death, blood clots, certain cancers (such as breast cancer), Alzheimer’s disease, dementia and age-related macular degeneration . Risk related. Fish is the best source of omega-3 fatty acids, and the American Heart Association recommends that people without a history of heart disease eat at least two servings of fish per week (6 to 8 ounces total).
6.Iron
According to Medical News Today, “Iron” is essential for the function of hemoglobin, a protein needed for transporting oxygen in the blood and carrying out various other processes. Iron also increases energy, promotes maternal health and improves athletic performance. Iron deficiency is common in female athletes, which can increase the risk of diabetes and liver cancer. Many foods contain iron. If you have difficulty getting iron in your daily diet, you can supplement it with supplements.
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