Tags: Health Topics | Cold/Flu | cold temperatures | immune system

The Nutrition You Need in Cold Weather

The Nutrition You Need in Cold Weather
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Friday, 01 February 2019 11:19 AM

Extremely cold temperatures are proving to be deadly in many areas of the Northeast and Midwest as we experience the worst deep freeze in decades. According to the Chopra Center, your body works overtime during winter which can wreak havoc with the immune system as we struggle with extreme weather, lack of sunshine and more cases of the flu.

These five nutrients can help you give your body back what Mother Nature robs in winter:

Vitamin D. Because most days are overcast, we don’t get enough sunshine to make this crucial vitamin, which is made by the skin from exposure to sunlight. Supplementation is helpful for the estimated 1 billion people worldwide who are deficient in vitamin D, which decreases your risk of colon and breast cancers, protects against hypertension and heart disease and improves symptoms of depression. The recommended intake is 600 I.U.’s daily. You can also get vitamin D from foods like liver, tuna, salmon and egg yolks.

Vitamin C. Colds, flus and sinus infections are plentiful and troublesome this time of year and highly contagious since we spend more time indoors where germs spread easily. Vitamin C is known to help boost the immune system and is crucial for protein metabolism. It’s also a powerful antioxidant and stimulates the production of collagen build connective tissue. Many foods contain vitamin C including citrus fruits, red bell peppers, tomatoes, berries, broccoli and Brussels’ sprouts. The recommended daily intake of vitamin C is 90 milligrams for adult males and 75 milligrams for adult females.

Iron. Iron is essential for DNA synthesis and oxygen transport throughout the body. It’s required for many cellular functions and is especially important during winter months to keep your energy up. Because many folks don’t get enough exercise in cold weather, less oxygen is transported normally throughout the body. While iron requirements differ greatly from one individual to another, the usual recommended daily dose for people over 50 is 8 milligrams daily. Iron is found in animal proteins like meat, poultry and fish and in vegetarian sources such as lentils, beans, dates and leafy greens.

Zinc. Zinc is a powerful immune booster which is essential as your body copes with winter weather. Supplementing is zinc is beneficial at all times but especially during winter to avoid feeling sick and tired. Foods that are rich in this mineral are oysters, red meat, poultry, beans, nuts and dairy. It’s recommended that men aged 19 and over get 11 milligrams daily and women aged 19 and older get 8 milligrams daily.

Vitamin B12. This vitamin is crucial for elevating your mood and can help fight seasonal affective disorder (SAD), a mood disorder that’s common during bleak winter months. Vitamin B12 is found in many animal-based food sources such as meat, fish, poultry and eggs. It’s also added to some processed foods such as cereal and non-dairy milk. Because it’s not generally available from plant sources, supplementation is strongly advised for vegans and vegetarians. The recommended daily dosage for adults is 2.4 micrograms.

© HealthDay

   
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Extremely cold temperatures are proving to be deadly in many areas of the Northeast and Midwest as we experience the worst deep freeze in decades.
cold temperatures, immune system
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2019-19-01
Friday, 01 February 2019 11:19 AM
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