Essential vitamins and minerals : the best foods to get them all
Suffering from low energy at the end of winter? Don’t worry, it’s actually quite common and completely normal! The lack of sun, the cold temperatures and the frequent fights against viruses can push the body to its limits. There’s nothing better for boosting the immune system and to fight fatigue than a healthy dose of vitamins and minerals. Here's how to get your fill.
1. Vitamin D
It promotes the production of anti-infectious and anti-inflammatory substances in the body. Only 20% of vitamin D requirements are met by consumption of foods like fatty fish, egg yolk and liver. The remainder is produced by the skin’s expose to sunlight. During these dark months, you can maintain a healthy intake by taking a supplement with optimal dosage determined by a physician.
2. Vitamin C
This vitamin helps to counter flu symptoms by strengthening our immune defenses. It also has a powerful antioxidant action and contributes to the absorption of iron. A proper dose of vitamin C can simply come from the daily consumption of one of the following foods: orange, clementine, grapefruit, kiwi, cabbage.
3. Vitamin B
The vitamin B family helps generate usable energy from proteins and lipids commonly found in food. It also contributes to insure proper function of the nervous system. This helps to fight off illnesses as it also maintains our good mood. It can be found in nutritional yeast, wheat germ, salmon, eggs, cheese, whole grains, legumes, fish and mushrooms.
Magnesium is essential to the nervous system. To prevent fatigue, nervousness and sleep deprivation, fill up on magnesium during the winter! Some mineral waters have up to 100 mg per liter. Whole grains, nuts, lentils, spinach and dark chocolate are also great options.
5. Zinc and iron
Zinc reduces fatigue by metabolizing carbohydrates. It has a stimulating effect on the immune system. Zinc can come from wheat germ, beef, whole bread, seafood, soy, dried beans and lentils. Iron deficiency also causes fatigue and shortness of breath. Make sure you have enough by eating eggs, legumes or organic potatoes with the skin on.