In the winter a few extra vitamins?
In winter we often feel limp and without energy. The reasons: There is a lack of light, so we tend to stay inside, move too little and eat more. Especially the diet leaves something to be desired for some, it comes more often something from the preserve or fast food on the table. And then there is also high-time for flu infections. Because in a cold nose, cold viruses can easily multiply.
Luckily there are dietary supplements. Just take an extra dose of vitamins and minerals to get fitter and guard against virus attacks. But which ones are useful? And does that bring anything, or is the money thrown out? Depends on. In general, our vitamin supply is good, says the German Nutrition Society, bottlenecks are mainly known for vitamin D and folic acid.
Vitamin D
Vitamin D helps to build calcium into the bones and strengthens the immune system. We absorb vitamin D via foods such as mushrooms or fatty fish, and we can make it in the skin with enough sunshine. But that's not enough. A study at the University Hospital Hamburg-Eppendorf showed that in northern Germany about 80 percent of people are poorly cared for, in southern Germany there are hardly any less. On average, people have a lower vitamin D level in winter than in summer. Whoever is unsure, clarifies his vitamin D status best bem doctor. Especially for risk groups such as infants and the elderly, taking a vitamin D supplement is recommended. As a general rule: get out as often as possible during the day. Light and fresh air, especially in combination with exercise, have many more positive effects on health and psyche, which can not be replaced by any tablet or dietary supplement.
calcium
An essential task of the mineral calcium is to strengthen teeth and bones. In order for the calcium to reach its target, vitamin D is necessary - see previous point. Adults should take 1000 milligrams of calcium per day. This works well on cheese and milk, but also on vegetables such as broccoli, kale and leek. Also calcium-rich mineral water (at least 150 mg / liter) is a good source. A calcium pill can therefore be saved.
vitamin C
Vitamin C improves the functioning of the phagocytes, protects the body from free radicals. Basically, we are well supplied with vitamin C and therefore need no extra portion. The vitamin is found in many foods we eat every day, especially in fruits, but also in vegetables and potatoes. In winter, exotic fruits are ahead, in summer berry fruits. Already a grapefruit or half papaya provides the recommended daily intake of 100 milligrams of vitamin C. In vegetables, 100 grams of Brussels sprouts or 80 grams of pepper are enough. Who hopes to strengthen the immune system with the intake of a vitamin C supplement, is on the wrong track. Even those who take vitamin C every day can not prevent a single infection. Only when you have a cold, vitamin C can be used to reduce the symptoms slightly. A research team from the University of Helsinki came to the conclusion that colds are a bit milder and shorter if you take 200 milligrams of vitamin C per day. Incidentally, you can not take vitamin C in stock - what the body does not need, he excretes.
folic acid
The B vitamin is important for cell division. Folic acid is found in green vegetables such as broccoli, leek and Brussels sprouts. But also beets, wholemeal and dairy products as well as meat are good suppliers. In addition, leafy lettuce and herbs contribute to the supply. But: Folic acid is very sensitive to light and heat, so we can easily be underserved here, especially in winter, when we eat rather heated food and less salad and herbs. Especially since the supply of fresh greenery is not lush. We need 400 micrograms of folic acid daily, but experts advise against tablets, they do not work as well as food. Exceptions are pregnant women who are prescribed for the development of the unborn folic acid preparations.
iron
The trace element strengthens the immune system. Good herbal iron sources are sesame seeds, millet, amaranth, flax seeds, lentils, pumpkin seeds, pistachios, tofu. But the body only absorbs very little iron from these foods. To improve absorption, it is best to eat or drink some vitamin C rich (pepper, cabbage, orange juice). And do not drink coffee or black tea for a meal, or until about an hour later - they inhibit iron absorption. If iron is missing, you feel tired quickly. But if too little iron is to blame, that can only be determined by a medical examination. Do not take iron supplements on your own.
zinc
Zinc stimulates certain areas of the immune system.But if cold sores are already in the body, then the trace element can at least limit their joy of reproduction and their ability to dock at the nasal mucosa. A Cochrane study showed that in children taking zinc supplements for half a year led to significantly fewer colds. However, researchers can not yet say how much zinc must be taken as a preventive measure. And: When taking zinc can cause side effects such as diarrhea and nausea.
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