Essential Winter Health Supplements – Vitamin C and Vitamin D…
Yep, we’re at that time of year again where there is little sunshine and the nights are longer and colder. Our fuel tanks (immune system) are low and we’re hard to start in the mornings ( getting up ).
It’s also at this time that we need our internal combustion engine to be running at the right temperature (right diet and dietary supplements) to keep us tuned and fully optimized (energised). Enough of the motor vehicle metaphor, but do you get the picture?
Just to say the winter months, without a doubt, brings with them the undesirables. These are in the forms of flu, sore throats, sniffles and general malaise. Coupled with this, of course, is the excesses of the festive season which can leave us bloated, lethargic and our livers overloaded. That being the case, here are two essential supplements to add to your winter health regime to keep you optimized through the winter months.
Also known as ascorbic acid, it’s one of the most popular winter health supplements. There is a common tendency to charge the body with this well known essential health supplement during the winter months; especially when there are symptoms of colds and flu.
Being one of the key winter health supplements. It contributes to normal collagen formation for the function of the blood vessels, bones, cartilage, skin, gums and teeth.
In addition to these and other benefits, Vitamin C also helps the normal functioning of the nervous and immune systems. Moreover, for sports people, as a winter health supplement, it helps to maintain the normal function of the immune system during and after intense physical exercise; plus it contributes towards the reduction of tiredness and fatigue.
A Lack of vitamin C
Infants that are given unsupplemented cows’ milk and people with poor or very restricted diets, can develop mild deficiencies of vitamin C; this, in turn, can lead to scurvy.
Recommended sources of Vitamin C
The body is not able to make vitamin c on its own, and it does not store vitamin C. Therefore it’s important to include plenty of foods containing vitamin C in your daily diet.
Vitamin C is found in the following:
- brussels sprouts
- ranges and orange juice
- red and green peppers
How much vitamin C supplement should I take?
On average, adults in the U.K. have about 80 mg of Vitamin C per day. However, the recommended intake is 40 mg per day. For added protection to your immune system during the winter months, vitamin C is one of the essential winter health supplements.
Essential winter health supplements – Vitamin D
Why Vitamin D is important
Vitamin D is one of the absolute winter health supplements. It is vital for healthy bones. It also helps the body to absorb and regulate essential minerals such as calcium and phosphate from our diet, which contributes to healthy bones, muscles and teeth.
Effect of not having enough vitamin D
Not enough vitamin D, known as vitamin D deficiency can cause the bones to become soft and weak. In children, however, this can lead to rickets and in adults, osteomalacia, which causes tenderness and pain in the bones.
How do we get vitamin D naturally?
If you live in the sunny climes of the world and are outdoors regularly to absorb the sunlight, happy are you. Due to the skin being exposed to direct sunlight the body absorbs UVB rays, thus creates vitamin D naturally. This is the best source of vitamin D.
Unfortunately, for some of us, we only get several months of sunshine during the year. For example; here in the UK during the winter months, the sunlight doesn’t have enough UVB radiation for our skin to be able to make vitamin D. So what are the options of making sure we get enough of this vitamin which is an essential part of our winter health supplements?
Food containing vitamin D
We can get vitamin D from a small number of foods that can be included in our diet like oily fish and meat such as:
- red meat,
- eggs yolks.
However, In our fast-paced world with our hectic lifestyles, it can be difficult to find the time to make the effort to prepare healthy, balanced meals regularly; especially for those with families. Adding to that, of course, is the expense. On the other hand, we are fortunate to have dietary winter health supplements. So…
Who should take a daily dose of vitamin D supplement?
According to The Department Of Health, the following groups of people should take a daily dose of vitamin D:
- Ethnic minority groups with dark skin, from African, Afro-Caribbean and South Asian backgrounds. These groups may not get enough vitamin D from the sunlight in the summer and therefore should consider taking a supplement all year round.
- Children aged 1 to 4 years should have 10 micrograms daily.
- Babies from birth to 1-year-old. This includes infants who have less than 500 ml of formula a day.
How much vitamin D do I take as part of my winter health supplements?
For most people 10μg a day will be enough. However, adults, including pregnant and breastfeeding women; the elderly and children age 11 to 17 should not take more than 100μg of vitamin D a day.
For children age 1 to 10, it’s recommended that they should have no more than 50μg a day. Babies under 12 months should not exceed 25μg a day.
For people with medical conditions, it’s important to consult your doctor for advice before taking any dietary supplements.
This winter; keep your immune system fully optimized and your body energized with these essential winter health supplements.
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