Vitamins at all costs : how to choose them
It's cold, it's dark, we're tired and our immune system is weak. It's the perfect time to start incorporating some vitamins into your daily routine. We don't even know where to start or which one to choose as there are so many.
Image: @Haris Nukem
Magnesium
It reduces fatigue, tiredness and is also essential for muscles, bones and heart functioning. We can find it in many foods we eat so it is important to diversify your meals to get enough magnesium.
Bananas, apricots, avocados - almonds, sunflower seeds, walnuts, hazelnuts, peanuts, cashews - white beans - milk, cereals, dark chocolate and brown rice have a high magnesium level. Vegetables, mainly those with dark green leaves (lettuce, spinach) are also a great source natural source of magnesium.
Vitamin D
It’s essential, especially if you come from warm countries and live in cold and grey countries like Belgium, The Netherlands or The UK. This vitamin supports the immune system and helps our bones to be healthy.
Salmon, fortified milk (lower in lactose and easy to digest), eggs, and of course, sunlight are natural sources of vitamin D. You have to check with your doctor to find out the additional amount you may need.
Vitamin C
It strengthens the immune system and helps fight against virus and bacteria. It promotes collagen production also has many benefits for our skin:
Helps prevent skin damages and diseases
Has anti-aging effects
Prevents skin discoloration
Protects the skin from pollution and improves its hydratation
You should eat more citrus fruits, spinach, peppers, broccoli, strawberries, mangos, kiwis and kale to increase it.
Images: @pinterest
Iron
Most women have an iron deficiency due to anemia or heavy menstruation. You may need to have a blood test to find out whether or not you need iron supplements. It is best to take what your doctor has recommended you.
Iron improves our energy and helps oxygen flow throughout the body. It also protects and maintains muscle and immune functions.
Zinc
It promotes white blood cell activity and also plays a role in the brain and body's response to stress. Zinc helps fight skin problems such as acne or psoriasis thanks to its anti-inflammatory and healing properties. Do not hesitate to include nuts, spinach, beef or oysters in your meals.
Collagen
The fountain of youth as many people call it. Collagen is a protein that offers many benefits to our bodies. Unfortunately, our natural production of collagen begins to decline over time. It increases skin hydratation and elasticity, and gives you a youthful glow. Collagen also strengthens bones, hair and nails. It can slow skin aging and minimize wrinkles.
Sweet potatoes, wild salmon, leafy greens, citrus fruits, garlic, eggs, avocados, pumpkin, chia and flax seeds, tomatoes, oysters, olives, carrots, green beans and soy are rich in collagen.
If you want to add collagen supplements (to take with your smoothies, oats, coffee), you have to choose wisely and only take natural and organic ones.
Images: @pinterest & @angelamarklew
It's important to always check with your doctor to know what supplements are best for you. Take what your body really needs - it may need more iron than another person. Note that these vitamins are just an extra boost and are not mandatory or a necessity. Just because everyone else is taking them doesn't mean you have to. Never forget that having too much is also bad.
