Which vitamins to take in the spring: here are the elements most useful for the body and in which foods they are easier to find
Spring brings the sun back after the gray of winter but is accompanied by various ailments. Many begin, for example, to hear one perennial fatigue typical of the season. Nutrition can help to accustom the body to the lengthening of the days and the sudden change in temperature, as well as to improve the immune system and the efficiency of the digestive system. So what vitamins to take in the spring? Here is the answer to this question.
Which vitamins to take in the spring: the best ones to take
Here are the doctor’s advice Stefania Vesciadietician at Humanity Medical Care of Monza, on what vitamins to take in the spring and which minerals are most useful to the body this season:
C vitamin
The C vitamin it is essential as our body alone cannot produce it. It has the ability to prevent infections or reduce their duration if they are already occurring. There C vitamin it oxidizes easily and is lost when cooked at high temperatures and for this reason it is preferable to steam vegetables or consume fruit as soon as possible or in the form of juice. The daily requirement of C vitamin and of 105 mg for adult men and of 85 mg for adult women, the amount to be increased during pregnancy and breastfeeding. The foods richest in C vitamin I am:
- citrus fruits
- ribes
- kiwi
- strawberries
- peppers
- parsley
- broccoli
- rocket
- Brussels sprouts
- green broccoli cabbage
- lettuce
- cauliflower, broccoli
- spinach
- cabbage
Vitamin E
The Vitamin E it also helps to strengthen the immune system. The recommended daily requirement is 8 mg. Foods richer in vitamin E I am:
- vegetable oils (wheat germ oil, olive oil)
- dried fruit (almonds, walnuts, hazelnuts)
- green leafy vegetables such as spinach and broccoli
Vitamin A
The vitamin A o retinol it is particularly useful for strengthening eyesight and protecting the integrity of skin and mucous membranes. The foods richest in vitamin A I am:
- cod liver oil and liver of land animals
- egg yolk
- salmon and fresh tuna
- anguilla
- yellow-orange fruits and vegetables
- milk and derivatives
The daily requirement of vitamin A varies between 0,6-0,7 mgwhich can increase up to 0,95 mg while breastfeeding.
Vitamin D
The vitamin D helps the immune system and the body’s absorption of calcium. The average requirement of vitamin D and of 400 international units per day, in the absence of risk factors. The doses can vary and go up to 1,000 units per day in the presence of risk factors or deficits. There vitamin D it is received mainly through exposure to the sun but is also found in foods such as:
- Cod liver oil
- canned salmon
- herringbone
- sardine
- mackerel
- tuna fish
- anguilla
- pork liver
- burro
- fatty cheeses
- whole chicken eggs
Vitamin B9 (Folic Acid)
The vitamina B9 o folic acid it is used by the body for the synthesis of proteins and DNA as well as for the formation of hemoglobin. It also prevents cardiovascular diseases. The daily requirement of vitamina B9 it’s about 0,4 mg. During pregnancy, however, the recommended levels rise to 0,6 mg. The foods richest in folic acid I am:
- liver
- rene
- brewer’s yeast
- breakfast cereals
- wholemeal bread and pasta
- asparagus
- broccoli
- artichokes
- spinach
- fresh legumes
- oranges
- kiwi
- strawberries
Ferro
Il ferro it has the function of helping the body to transport oxygen to the cells and to defend it from infections. The emic iron linked tohemoglobin e myoglobin it is easily absorbable and is found in products of animal origin while the non-emic iron it is present in the vegetable ones but it is more difficult to assimilate. The recommended daily iron requirement varies according to age, sex and particular conditions such as pregnancy and breastfeeding. On average, an adult man should take some 10 mg while an adult woman 18 mg in childbearing age e 10 mg after menopause. The foods richest in ferro I am:
- offal
- Red meat
- pesce
- dried vegetables
- dried and oily fruit
- Whole grains
- leafy vegetables
Selenium
Il selenium it is an excellent cellular antioxidant and therefore helps the immune system to prevent infections. The daily requirement of selenium Recommended varies according to age and is approx 20 mg up to 3 years, of 25 mg from 4 to 6 years, of 35 mg from 7 to 10 years, of 50 mg from 11 to 14 years and of 55 mg starting from 15 years. In pregnant and lactating women it rises respectively to 60 e 70 mg. The richer foods do selenium I am:
- carne
- pesce
- offal
- nuts (Brazil nuts)
Zinc
Lo zinc it is a microelement necessary for the production of new cells of the immune system. The daily requirement of zinc varies with age and is of 9 mg for adult women e 12 mg for adult men. The foods richest in zinc I am:
- meat (chicken, turkey, adult beef, lamb, rabbit)
- fish (anchovy, squid, octopus, sardine, cuttlefish)
- milk derivatives (parmesan, parmesan, provolone)
- dried vegetables
- nuts and nuts
- some cereals (corn, millet, parboiled rice)