Vitamins and omega-3 fatty acids in winter

Fit and in a good mood through the winter with vitamins and omega-3 fatty acids

01/18/2014

The wet and cloudy winter weather not only strains the human immune system and leads to cough, runny nose and sore throat, but also beats many people's minds. Vitamins and omega-3 fatty acids can help against the so-called winter blues.

Dark days are depressing
The wet, cold, winter days can strain the human immune system properly. The changing temperatures indoors and outdoors as well as the dry air make the respiratory tract susceptible to pathogens. As a result, it often comes to cough, runny nose and throat and body aches. In addition, the dark days push many on the mind. So would be about the so-called „Seasonal Dependent Depression (SAD)“, also called winter depression, triggered by a lack of light. In the natural healing one sees also in a disturbed metabolism an important origin factor for the seasonal depression. But even the negative attitude towards winter can play a role.

Omega-3 fatty acids not only in fish
To counteract this winter blues and increased susceptibility to bacterial and viral infections, increased intake of vitamins and omega-3 fatty acids could help. Vitamins D and B12 in particular, folic acid and polyunsaturated fatty acids (such as fish oil) could have a positive effect on mood. Fish has long been recognized as an essential part of a healthy diet, especially because of its high content of high-quality protein and the various minerals and vitamins it contains. But for some time, the health-promoting effect of the high proportion of polyunsaturated fatty acids such as omega-3 fatty acids in focus has moved. Omega-3 fatty acids should also reduce the risk of certain diseases such as type 2 diabetes and cardiovascular disease. Omega-3 fatty acids are not only found in fish, but are also found in flaxseed, linseed oil, rapeseed oil, walnuts or walnut oil.

Lack in winter „sun vitamin“ D
The wintry, gloomy days usually bring a gloomy mood, often associated with the feeling of exhaustion. During the winter months, the body slows down the production of the „happiness hormone“ Serotonin due to lower UV light radiation and releases more of the sleep-promoting hormone „melatonin“ out. In addition, periods of low light also lower blood levels „sun Vitamins“ D, which the body can form under UV radiation itself, drop. This vitamin is not only essential for strong bones but can also lighten the mood, especially in winter. If the vitamin D requirement can not be eliminated by natural sunlight or a walk into the solarium, vitamin D can also be administered in the form of tablets, capsules or oily drops.

Positive effect on mental well-being
For a stable psyche, vitamin B12 and folic acid have been proven to provide further support. Together with vitamin B6 they lower the level of the amino acid homocysteine. This can damage body cells and is also associated with the development of depression by science. Recent research suggests that regular use of multivitamin supplements could have a positive impact on mental well-being.

Certain vitamins keep the psyche and immune system fit
Protecting the mental well-being, the polyunsaturated fatty acids eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA), which are abundant in fatty sea fish as well as their oil or are obtained from algae, have also proven useful. Two birds with one stone also beat vitamin D, certain B vitamins and omega-3 fatty acids, because they keep both the psyche and the immune system fit. Vitamin D as well as EPA and DHA could regulate inflammatory processes and vitamin B12 keeps the white blood cells of the immune system, leukocytes and lymphocytes, functional, for which folic acid is also essential.

Vitamins can counteract inflammation
In addition, the antioxidant vitamins E and C as well as the pro-vitamin beta-carotene are added as immunodeficiency helpers. By neutralizing aggressive oxygen particles (free radicals), these vitamins can counteract inflammation. Finally, vitamin A should not be absent in the squad, because it is important for the function of the so-called T-helper cells in the immune system as well as for the health of the mucous membranes as a barrier for pathogens. (Ad)