With the weather changing, it's easy to catch a cold. Please take your daily vitamins and stay healthy! Here's a few quick tips on which vitamins are essential:
1. Get your Vitamin D. Eggs and multivitamins are great sources, but nothing compares to sunlight. Since skin cancer most commonly affects the face and ears, cover them with sun-block before heading outside for at least 20 minutes each day. Spend extra time outdoors if you live in the far North or have fairly dark skin; it will take you longer to absorb and synthesize Vitamin D.
2. Add calcium to your diet. Calcium strengthens bones, protecting them against osteoporosis and stress fractures. Athletic women especially don't get enough of this nutrient. Neither do most females under age 25. Adding calcium to your diet is an easy task. Just eat plenty of dairy products and green vegetables.
3. Get just the right amount of Vitamin A. This nutrient is known for its effects on the immune system and the eyes. Vitamin A helps maintain cells which serve as barriers against infection. Foods high in Vitamin A include carrots, pumpkin, spinach, red pepper, broccoli, and cantaloupe.
4. Get enough magnesium. It promotes bone strength, energy metabolism, and protein synthesis. Women need to get 400mg of magnesium daily. Eating foods like halibut, almonds, spinach, oatmeal, peanut butter, and yogurt will help.
5. Make sure you get enough Vitamin E. This essential nutrient combats free radicals. High-fat foods are the best sources of Vitamin E. By eliminating fatty nuts, seeds, and oils from your diet, you may end up with a Vitamin E deficiency.
xoxo RitzyNina
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