Filling Up On Vitamins To Face Autumn
Autumn. . . is the return of winter ailments, shorter days, less sunshine and colder temperatures leading to a decrease in metabolic activity. To avoid these ailments, it is important to boost your immune system with a balanced diet, including seasonal fruits and vegetables full of vitamins.
VITAMIN C, THE MOST COMMON DEFICIENCY
Vitamin C boosts the immune system, screening out microbial and viral infections, boosting physical strength, muscle tone and vital energy.
OTHER VITAMINS TO BE FAVOURED
Beta-carotene
(precursor of retinol =Vitamin a)participates in the proper functioning of the immune system, promotes healing, prevents macular degeneration, contributes to the beauty of the skin, participates in the fight against ageing through its antioxidant properties.
Vitamins B6, B9 & B12
Promotes a healthy immune system, supports protein metabolism, prevents cardiovascular disease, strengthens cognitive function.
Food to be consumed
Salmon, cooked tuna, cashew nuts, pecans.
Vitamin e,which helps fight oxidative stress, protects cell membranes and promotes resistance to infection.
Our body is unable to produce it, so it must be provided by the diet.
Food to eat
Sunflower, corn and grape seed oils, hazelnuts and almonds, wheat germ and oily fish.
IN WHAT PROPORTION?
RDAs (recommended daily allowances) are benchmarks used as references for food labelling, to provide an indication of daily micronutrient intakes.
THESE VALUES ARE
> Vitamin a: 800 μg
Ex: 75g of sweet potatoes contain 100% of RDA
> Vitamin B6: 1. 4 mg
Ex: 200g of salmon contains 100% of RDA
> Vitamin B9: 200 μg
Ex: 110g of raw spinach contains 100% of RDA
> Vitamin B12: 2. 5 μg
Ex: 25g of grilled tuna contains100% of RDA
> Vitamin c: 80 mg
Ex: 1 average kiwi contains 100% of RDA
> Vitamin e: 12 mg
Ex: 50g of almonds contain 100% of the RDA
IMPORTANT . . .
What is important is to vary one's diet by avoiding eating the same things over and over again.
This diversity brings you a greater "panel" of vitamins in order to
avoid deficiencies.
However, it is true that it is not always easy, on
a daily basis, to bring this variety to our plate, due to a lack of
time, a lack of ideas, a lack of desire. . .
At this point, it is
interesting to resort to food supplements with vitamin complexes.
