With less exposure to sunlight, and dry skin due to cold temperatures outside, try and balance your body intake of these vital 4 vitamins
1. Vitamin D-Most of us acquire our vitamin d intake from the natural effect of the sun, yet if we have been cooped up inside you can bet we are lacking. This important vitamin regulates our immune system, helps aid proper cell development and absorbs essential minerals.
Everyday aim for a minimum of 20 minutes outside and eat more fatty fish, eggs, milk, butter and cod liver oil to up your amount.
If taking a supplement, the recommended dose is 2000 IU daily for adults. This can vary according to guidelines, so check with your doctor.
2. Iron-Is a crucial fighter to keep our immune system healthy throughout the flu season, and will keep our energy at peak levels when we need it due to shorter days and less activity. Iron helps carry oxygen throughout our body, and helps keep the routine running smoothly.
Dark leafy vegetables, red meat, seafood, poultry and beans all are excellent sources of iron.
If taking a supplement, the recommended dose is 10-15 mg a day, for adults. This can vary according to guidelines, so check with your doctor.
3. Vitamin C-Cold and flu season is upon us and our immune systemwill be better protected with plenty of extra vitamin c. Orange juice, citrus fruits, dark veggies, tomatoes and strawberries are good sources.
If taking a supplement, the recommended dose is 75 mg daily for adults.
4. Zinc-Helps repair tissue, balance hormones, supports healthy digestion and immunity, if your low you will feel sick and tired.
Spinach, nuts, beans and beef are all foods that are high in Zinc.
If taking a supplement, the recommended dose is 8 mg daily for adults.