As I said in the last post , we have to take care of our vitaminization now for being strong all the autumn and winter.
Choosing a vitamin complexIn Autumn, first of all are needed vitamins which enhance our immunity. This is all well-known vitamin C (ascorbic acid), as well as vitamins A (retinol), E (tocopherol) and B6 (pyridoxine). They increase the body's resistance to viral and bacterial infections, and help cope with colds and flu. Immunity and micro elements can be strengthen with: zinc, selenium, copper. These vitamins and trace elements are needed to all: from babies to the elderly.
Pharmacies offer a wide range of effective vitamin complexes. They typically need to be taken only once a day. For pregnant women there are special vitamin complexes, but anyway before taking them consult your doctor. Vitamins for children usually have bright attractive package, and the drops (or pastilles) can have a funny shape. Most of the complexes are extracts of natural or infusions of immune-simulators: Echinacea, ginseng, eleuterokokka. Such complexes can be recommended to the elder persons.
Autumn Vegetables: enhancing immunity
Autumn vegetables are generous to us with the needed immunity enhancing vitamins. Vitamin C can be found in fresh cabbage, sweet peppers (it is ranked first with the content of vitamin C in vegetables). Vitamin C is destroyed with long-term exposure to high temperatures and in contact with metal (aluminum pots). To get the daily rate of vitamin C, one fresh sweet pepper or 200 grams of fresh cabbage salad is sufficient. Perhaps you can even cook a fresh cabbage juice: it will not only alleviate the vitamins' needs, but also help with the first signs of cold and inflamed throat.
For vitamin A supplies are needed carrots. 1 glass of carrot juice a day has a general strengthening, antiseptic, anti-inflammatory, anti-cancer effects, refreshing the skin color. It is valuable not only the carrots' roots, but its leafy tops too. Take the green leaves from 3-4 carrots, scald them with boiling water, then mill with onions through the mincing machine. This vitamin mix is a great spice for rice, spaghetti, meat dishes.
Vitamin E is the most powerful natural antioxidant. Unlike vitamin A, vitamin E poorly can be accumulated in the body, so it is difficult to"stock" it for later. It is important ensuring to receive vitamin E in the body continuously. Vitamin E is found in abundance in vegetable oils (sunflower, flax, cornmeal, olive, almond). Apart from the use of vegetable oils for cooking, it is necessary to use one table-spoon of fresh oil a day.
Vitamin B6 is a real immunity vitamin, it is found in many vegetables: potatoes, carrots, cabbage, beans, beans, peas. From vegetable juices can be prepared exotic vitamin compositions. For example, take 2 carrots, 1 beet, a few leafs of cabbage and prepare a vegetable juice. To give it a different taste, you can also add half of lemon juice or orange juice.
Beside improving immunity, you should consider what vitamins will be practically impossible to find in the winter. It is the vitamin D, which is synthesized in the body only by the action of sunlight. While vitamin D is necessary, above all, to prevent rickets in children, in adults it prevents the loss of calcium, supports the strength of bone. Lack of vitamin D can affect the general feeling: there irritability, anxiety, depression.
Fortunately, vitamin D successfully accumulates in the body. When there is a possibility, you should take sun baths for 15-20 minutes a day. Recommendation is particularly relevant to children (up to 10-12 years) and women after 35-40 years.
Pharmacies offer a wide range of effective vitamin complexes. They typically need to be taken only once a day. For pregnant women there are special vitamin complexes, but anyway before taking them consult your doctor. Vitamins for children usually have bright attractive package, and the drops (or pastilles) can have a funny shape. Most of the complexes are extracts of natural or infusions of immune-simulators: Echinacea, ginseng, eleuterokokka. Such complexes can be recommended to the elder persons.
Autumn Vegetables: enhancing immunity
Autumn vegetables are generous to us with the needed immunity enhancing vitamins. Vitamin C can be found in fresh cabbage, sweet peppers (it is ranked first with the content of vitamin C in vegetables). Vitamin C is destroyed with long-term exposure to high temperatures and in contact with metal (aluminum pots). To get the daily rate of vitamin C, one fresh sweet pepper or 200 grams of fresh cabbage salad is sufficient. Perhaps you can even cook a fresh cabbage juice: it will not only alleviate the vitamins' needs, but also help with the first signs of cold and inflamed throat.
For vitamin A supplies are needed carrots. 1 glass of carrot juice a day has a general strengthening, antiseptic, anti-inflammatory, anti-cancer effects, refreshing the skin color. It is valuable not only the carrots' roots, but its leafy tops too. Take the green leaves from 3-4 carrots, scald them with boiling water, then mill with onions through the mincing machine. This vitamin mix is a great spice for rice, spaghetti, meat dishes.
Vitamin E is the most powerful natural antioxidant. Unlike vitamin A, vitamin E poorly can be accumulated in the body, so it is difficult to"stock" it for later. It is important ensuring to receive vitamin E in the body continuously. Vitamin E is found in abundance in vegetable oils (sunflower, flax, cornmeal, olive, almond). Apart from the use of vegetable oils for cooking, it is necessary to use one table-spoon of fresh oil a day.
Vitamin B6 is a real immunity vitamin, it is found in many vegetables: potatoes, carrots, cabbage, beans, beans, peas. From vegetable juices can be prepared exotic vitamin compositions. For example, take 2 carrots, 1 beet, a few leafs of cabbage and prepare a vegetable juice. To give it a different taste, you can also add half of lemon juice or orange juice.
Beside improving immunity, you should consider what vitamins will be practically impossible to find in the winter. It is the vitamin D, which is synthesized in the body only by the action of sunlight. While vitamin D is necessary, above all, to prevent rickets in children, in adults it prevents the loss of calcium, supports the strength of bone. Lack of vitamin D can affect the general feeling: there irritability, anxiety, depression.
Fortunately, vitamin D successfully accumulates in the body. When there is a possibility, you should take sun baths for 15-20 minutes a day. Recommendation is particularly relevant to children (up to 10-12 years) and women after 35-40 years.
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