5 Your Nutritionist
To get warm during the winter, you need a jacket, shoes, hats, cloths and perhaps even clothes. To be healthy, you need a nutrition plan. Vitamins and nutrients do not have to help prevent bacteria and viruses caused by the flu and the flu, but also help reduce the symptoms-or short-term illness.
These are the five nutrients your body needs over the winter:
1. Vitamin D
Why you need this season: It's too little. If you live close to the pillar, you will be very hard to get enough vitamin D this winter. Although many liver foods, egg yolks, cheese, fatty fats or vitamin D foods are voluntary, most will be taken from the most common source of vitamin D. The ultraviolet-B rays are produced by vitamin D in your skin, but, as you can imagine, during the winter months, sunshine is much larger than the surface of the soil. According to vitamin D, to get 1000 IU of Vitamin D during winter, you should show up to about a quarter of your body until sunset around 15 to 20 minutes. If you are in Miami, fortunately, this is not a problem. But, if you are in Boston, where there is so much, you may need to sunbathe for one or two. However, the second option seems small.
Vitamin D is one of the nutrients of your body during the winter because of their ability to work as gangbuster to support a healthy immune system, defending influenza viruses and viruses, as well as bacterial infections. In fact, scientists suspect that one reason is likely to get cold winter because you are not getting enough vitamin.
In recent years, vitamin D deficiency has also been associated with bone bones, heart disease, cancer and even Alzheimer's. It is also associated with spinal cord, osteoporosis. In fact, older people lose a lot of bones in winter due to vitamin D deficiency.
One of the best benefits for keeping your D during the winter: Georgia University 2014 published study Health Style It suggests that there may be a link between the psychological stress of depression that many people experience during the winter months and vitamin D deficiency caused by lowering the sunlight. This usually happens most of the people in northern or southern countries, according to the National Mental Health Institute.
How much do you need: 600 IU men and women between the ages of 18 and 70; 800 IU for those over 71 years.
The best food resources: Hands-water (three-dimensional, boiled), 566 IU; salmon (three ounces, boiled), 447 IU; lemon juice (one cup), 101 IU; non-essential milk (eight ounces), 99 IU.
2. Vitamin C
Why you need this season: While there may not be a remarkable treatment medication that has already been considered, the 2009 assessment of Vitamin C tests has influenced the normal fluid detection of vitamin D deficiency during the flu epidemic. One study published by the National Biotechnology Center also found 85% of the symptoms.
Vitamin C can also help if you are at higher risk of getting flu because of high chances, according to Mayo Clinic. Health workers and teachers, who work with other individuals throughout the day, fall into that category. This effect is very reasonable if you are C-inferior and about 13% of Americans, although it's easy to find C in the diet. Smokers are at risk, but one in four cups of lemon juice meets the daily need of 90 mg.
How much do you need?: 90 mg men over 18 and 75 mg for women over 18 years.
The best food resources: Pink red pepper (half a half, cut into strips), 95 mg; coconut (1 cup), 96 mg; orange (140 g), 83 mg; kiwifruit (69 g), 64 mg; green pepper (half a cup), 60 mg; broccoli (half cooked), 51 mg; strawberries (half a cup, sliced), 49 mg.
3. Acids Asitids (Omega-3s)
Why you need this season: Important nutrients in milk is known for its role in heart disease and disease infection pain sensitivity (rheumatoid arthritis), but studies suggest that it also plays an important role in the can body's immune system in looga prevent disease in winter. Omega-3s, which is mostly found in fatty fish such as salmon and tuna, increases the body's immune system's immune system, such as white blood cells or B cells, according to a recent study by Michigan researchers State University, printed on Livocyte Biology newspaper.
How much do you need: There is no official requirement for everyday omega-3s because there are vitamins, but the US Food Guide 2015 recommended two weeks of fish fishing week which corresponds to 250 mg of omega-3s . Most Americans get the equivalent of less than one ounce of fish per day, according to a study published Nutrition Journal.
The best food resources: Public Health Teams list food sources in accordance with the omega-3 diet foods (there are three). The best sources of fat are generally foamy fish such as salmon, mackerel, tuna, cows and sardines; oils such as acids, oils and canola oils; chia seeds and black seeds.
Why you need this season: No words: Colds. You may have seen a fraction pack in your pockets in your local pharmacy. That is because there is evidence that Zinc can help reduce the severity and duration of ordinary flu – probably more than 50 percent. Zinc is necessary to protect your body's immune system-T cells (from the thymus gland) , natural cells (NK), and lymphocytes (both white blood cells) – are frozen and are not good enough to go in a recurrent attack of microbes. It also plays a role in protecting the immune system to reduce the number of immigrants.
How much do you need: Men need 11 mg, while women need 8 mg per day.
The best food sources: Oyster (three oily boiled mollusks), 28 mg; poultry meat & cereal (in three boiled, non-smoked) 8 mg; Alaska New King (three boiled ounces), 6 mg; poultry meat & cereal (three-dimensional watery, 93% meat milk), 5 mg; Breakfast for breakfast (one cup, Multicain Cheerios), 4 mg.
5. Vitamin A (Retinoids and Carotenoids)
Why you need this season: This is a double increase in the immune system. As vitamin D, vitamin A says, such as one researcher called "an important impediment to the immune response." This vitamin defends growth of T and B cells (those who are masculine and cellulite cells) and even may be prevented by preventing B cells from death. Early studies have found that vitamin A reduces the mortality and mortality of children with measles, caused by the virus that protects against the vaccine today.
You may also be able to get a bonus if you increase vitamin B foods. Beta-carotene-raw materials from vitamin A may supplement the immune system, even prior to A, based on a published study Nutrition Press.
How much do you need: 900 micrograms (3,000 IU) adult men, 700 mcg (2,300) adult women
The best food resources: Sweet potatoes (large, roasted), 1,730 mcg and 34,592 IU; liver meat & cereal (once fried, fried frozen, 81 g), 6,273 mcg and 21,131 IU; spinach (boiled, half) 472 mcg and 9,433 IU; carrots (half cooked), 665 mcg and 13,286 IU; kantaloupe (half-size, lid), 135 mcg and 2,706 IU; red pepper (sweet, half rice, sliced), 117 mcg and 2,333 IU.