Cold and flu season is upon us and your diet can help you stay healthy by protecting you from seasonal illnesses. Here, doctors explain the best vitamins to add to your diet.
October is over and November is just over a week away, which means cold and flu season has officially begun.
As we look for recipes to prepare comfort meals, enjoy soups and stews, and drink hot tea and chocolate, many of us want to increase our vitamin intake to combat seasonal illnesses and stay healthy during the winter months. Vitamins are known to be good for us, and although many of them are found in the foods we normally eat, many people increase their intake by taking supplements.
There are two major groups of vitamins, water-soluble and fat-soluble, and depending on which group they belong to, a higher or lower intake is required. Fat-soluble vitamins, including vitamins A, D, E and K, can be stored in the liver and fatty tissue, so there is a risk of accumulation if consumed in excess.
In contrast, water-soluble vitamins such as vitamin C or the eight B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, biotin, folic acid and B12 and 7, are easily absorbed by the body and metabolized quickly. Fat-soluble vitamins. . Therefore, it is important to consult a doctor before adding a new vitamin supplement to your diet as recommended dosages vary from person to person.
Vitamin D intake is common in winter: the body normally produces it when exposed to sunlight, so deficiency can occur in winter. Melissa Snover, nutritionist and PDG at Nourished, told Express.co.uk: "If you save when you live in Royaume-Uni, you could live for a few months, a few weeks without an exhibition." Sun. Dietary supplements are incredibly valuable. and recommended by NHS England.
Lisa Scheepers, nutritionist at Fresh Fitness Foods, adds that vitamin D "promotes the absorption of calcium and phosphorus from our diet, which is important for maintaining bone and muscle health" and "supports the normal function of the immune system" and inflammatory diseases. Response mechanism.” Low vitamin D levels are associated with a number of problems, including an increased risk of musculoskeletal health problems such as rickets, osteomalacia, falls and low muscle strength.
The main symptoms of vitamin D deficiency are "fatigue, bone pain, muscle weakness, aches, cramps or even anxiety and depression," Scheepers said. But in addition to sunlight, this essential vitamin is also found in certain foods, including fortified foods like fatty fish, red meat, liver, egg yolks and whole grains. However, for those who need an extra boost, supplementation may be beneficial, and the government recommends at least 400 IU of vitamin D.
Research shows that vitamin B12 can have a significant impact on increasing energy levels and improving mood. Ms Snover says: “It plays an important role in the production of serotonin, the so-called happiness hormone. If you struggle with lethargy during the winter months, dark nights, and cold weather, make sure to add this vitamin to your routine.
Vitamin B12 occurs naturally in certain meat, fish and dairy products such as cheese and milk. However, Ms Snover continued: “Many of us don’t really understand it. And vegans are more susceptible to nutritional deficiencies because they don't consume these products. Therefore, supplementation is a good idea as it can solve this problem and provide sufficient nutrients. . An effect. There is quantity. We digest the crowd.”
Another important vitamin for fighting colds in winter is vitamin A, which helps in the production and growth of immune cells. Dr. Emma Derbyshire, public health nutritionist at the Health and Supplements Information Service (HSIS), said: “Small amounts of food can increase the risk of pathogens getting into the eyes and respiratory tract.
“According to the government, one in ten children and primary school students do not receive the recommended amount of vitamin A. All children under five should take supplements containing vitamins A, C and D.” Vitamin A is found in many foods, for example carrots, greens Leafy vegetables, fish oil and dairy products.
Another important vitamin for controlling winter bugs is zinc, Snover said. He explained: "This incredible food helps our bodies create new cells and enzymes, process carbohydrates, fats and proteins from food, and accelerate the healing of muscles and wounds."
“As an additional benefit, it is also important for the sense of taste, as one of the enzymes important for this sense relies on zinc. So if you're enjoying your Christmas lunch or dinner and want to eat more, zinc can help you." Zinc is found naturally in meat, dairy products, peas, lentils and beans, as well as in whole grains such as quinoa, oats and rice, as well as in dietary supplements.
Vitamin C is another commonly recommended nutrient for people to stay healthy in winter. Nutrition expert Matt Jones says: “Vitamin C is known for its important role in the immune system. Vitamin C provides antioxidant protection and can activate immune cells.”
“It occurs naturally in many fruits and vegetables such as broccoli, peppers, kiwi, oranges and berries. It is incredibly beneficial to include many of these foods in your daily diet during the winter. Nutritionists often encourage patients to eat a rainbow of them. Consuming foods, fruits and vegetables with every meal and maximizing the intake of healthy fats, micronutrients and phytonutrients, including vitamin C, prevent deficiencies.