Vitamin D intake in the winter

To sufficient votes in the last years more and more intake of vitamin D is essential for our health and our well-being. Vitamin d is the only vitamin that the body by the sun itself can make. It is particularly important for the metabolism of calcium and phosphate ions and for the teeth and bones.

Vitamin D deficiency can cause the following symptoms

• Osteoporosis
• Cancer, in particular bone, breast and prostate cancer
• Renal failure
• Alzheimer's disease
• PMS
• Depression (especially in the winter)
• Parkinson's disease
• Sunlight - the best source of vitamin D

The Sun is undoubtedly the most natural and therefore the best vitamin D source for our body Dar. But what can we do if we are a place to live where we do not get enough, to provide the necessary dose of vitamin D Sun?

There are alternatives to sunlight

For those on a place life, where the Sun is very low during the winter months, are there alternative non judicial means for the recovery of sufficient vitamin D status:

(1) Spend as much time as possible in the open air, take advantage of the few Sun. Take your lunch outside and go, even if her face and hands you are only parts of the body, which are not covered.
(2) You apply no sun shade on sunny days. It is remarkable how many skin creams have a sun protection factor. These creams contain usually many chemical substances, which can irritate the skin, not "only" and make you sick. The chemicals enter the bloodstream and ultimately the entire body burden.
(3) Even the deck chair can help to increase the vitamin D content in the body. Modern instruments have a balanced UVA / UVB-mix. Should this possibility but selectively and Brown in no way overdoing it.
(4) Replace your light bulbs in the House and / or in the work of full-spectrum light body! Daylight light under full spectrum light emerged as more vitamin D is formed in the body.
(5), Egg yolk, salmon, & Mackerelare the largest Gehlt food vitamin d ask the fish consumption but usually sure that this comes not from polluted waters.

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Vegetables and fruit in winter

A well-functioning immune system is required to fit and healthy, to get through the cold season. Therefore, eighth on vital substances adequate supply of energy should above all in the winter. The increase in fruit and vegetables contain vitamins and minerals your immune system and so can protect us from annoying colds. The most well-known antioxidants include vitamin c. The fat-soluble vitamins A and e are significantly involved in protection immune.

Vitamin c is sensitive to heat, air and light. Therefore, stored fruits and vegetables for a short and carefully prepared his (short cooking for vegetables). Because vitamin C is water soluble, it is better, the vegetables instead of cooking steam the vitamin content to keep. Fresh fruit and vegetables will be stored in the dark and cool. Best body provide vital nutrients they should be included throughout the day. No wonder of the DGE recommends "5 day" to 5 servings of fruits and vegetables every day.

Among the vegetables with a high vitamin C content paprika, kale, broccoli, cauliflower, Brussels sprouts and fennel. If guide is the fruit of Acerola (also Maple cherry), citrus and apples are also the Favorites. Rose hips and Sea buckthorn also have very high levels of this vitamin, but in German kitchens tend to outsiders.

Vegetables and fruit in winter

A well-functioning immune system is required to fit and healthy, to get through the cold season. Therefore, eighth on vital substances adequate supply of energy should above all in the winter. The increase in fruit and vegetables contain vitamins and minerals your immune system and so can protect us from annoying colds. The most well-known antioxidants include vitamin c. The fat-soluble vitamins A and e are significantly involved in protection immune.

Vitamin c is sensitive to heat, air and light. Therefore, stored fruits and vegetables for a short and carefully prepared his (short cooking for vegetables). Because vitamin C is water soluble, it is better, the vegetables instead of cooking steam the vitamin content to keep. Fresh fruit and vegetables will be stored in the dark and cool. Best body provide vital nutrients they should be included throughout the day. No wonder of the DGE recommends "5 day" to 5 servings of fruits and vegetables every day.

Among the vegetables with a high vitamin C content paprika, kale, broccoli, cauliflower, Brussels sprouts and fennel. If guide is the fruit of Acerola (also Maple cherry), citrus and apples are also the Favorites. Rose hips and Sea buckthorn also have very high levels of this vitamin, but in German kitchens tend to outsiders.