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It is important to strengthen your immune system in winter
There is no ideal “diet for everyone”; nutrition should support strong muscles, a healthy immune system, normal weight, and provide energy. Therefore, you can supplement your winter diet with vitamins.
Which ones, RBC-Ukraine reports, citing a Facebook post by nutritionist Oksana Skitalinskaya.
What vitamins to supplement your diet with?
- Vitamin D. This vitamin is fundamental for the functioning of our immune system and bone health, reduces the risk of depression and metabolic disorders.
- Omega-3 fats. They consist of two fatty acids – DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Both are very important as they have anti-inflammatory properties, reduce the level of the “stress hormone” cortisol and increase the synthesis of glutathione, and DHA is necessary for brain and nervous system function. Omega-3 fats, which are part of the membranes of all body cells, when deficient, cause numerous disorders, especially cognitive ones (memory impairment, depression, Alzheimer’s disease).
- Magnesium. Helps muscles work efficiently and maintains stable blood pressure. With a deficiency of magnesium in the walls of arteries in the heart, the calcium content increases, which leads to a decrease in the elasticity of blood vessels, degenerative changes develop in the kidneys and stones form.
- Vitamin B6 (king of B vitamins). Necessary for proper brain function. Recent 2022 studies have shown its benefits in improving mood and reducing anxiety due to its role in enhancing the production of GABA (gamma-aminobutyric acid), which has a calming effect on the brain. It also reduces the level of glycosylated hemoglobin, reduces the risk of developing insulin resistance and type 2 diabetes.
- Zinc. Important for the immune system, and its deficiency increases the risk of infection. Zinc is necessary for the production of the hormone insulin and for cell repair.
- Phosphatidylserine. There is a lot of it in lecithin. It is a necessary component of cell membranes and ensures their functioning. Lecithin normalizes cholesterol metabolism and prevents the accumulation of fat in the liver.
- Vitamin C. Available sources are rosehip or viburnum infusion, fresh and sauerkraut, frozen currants. Vitamin C should be taken morning and evening, because the vitamin is water-soluble, is used by the body “already now” and is not retained in the body.
- Vitamin C neutralizes the carcinogenic substance nitrosamine, which is formed when we eat processed red meat (sausages, sausages); improves the condition of the bronchi and lungs, strengthens blood vessels, and increases endurance.
What do you need besides supplements?
Don’t forget about movement and sleep. There should be a place in life for regular, that is, daily physical activity, these should be cardio exercises (walking, light jogging, dancing) and strength exercises (with personal weight, dumbbells). Physical activity is not only about figure and weight, it is about the health of the brain, blood vessels, and a reduced risk of inflammation, cardiovascular diseases and cancer.
Not getting enough sleep not only leads to chronic fatigue, but also increases your risk of getting sick. For good health, we must sleep 7-9 hours every night. To calm yourself before bed, it is important to avoid screens, ventilate the room, and you can drink half a glass of chamomile infusion before bed.
