How to prevent the illnesses of the winter

You come closer the winter, the cold, the rain, and with him many pests of those which, you are sometimes we impossible to escape. But... with 4 vitamins and 2 minerals, you will see how you can prevent them!

Vitamins of the group B

This class of vitamins combats the stress, helping to use the energy well. They intervene in the formation and refresh operation of the red globules, if respiratory problems exist as asthma or bronchitis, the vitamin B 15 (you show up in the rice, integral cereals and oily grains), you are a good option. The vitamins B 11 and B 12 (flesh, yeast, milk or fish), they allow to undelete the energy since during the illness they diminish the sensation of debility and the fatigue or after an upset day.
This group of vitamins is in integral cereals, brewer's yeast, whole milk, almonds and eggs.

Vitamin C

The vitamin C, increases the defenses of the organism and combat the free radicals that generate the ageing. This vitamin, strengthens the immune system, for what activate the defenses of the body preparing them to fight against an infection. This is even translated in an abridgement in the duration of the resfríos. Although you have not been proven that you prevent the flu, your feature you are to maintain alert to our immune system to face the viruses. You counteract the symptoms of the bronchial asthma, since he/she has effects antihistamínicos (you reduce the inflations) and antialérgicas.
The vitamin C is in citric, kiwis, apples, sheet vegetables and crucíferas (broccoli, cauliflower), tomatoes, strawberries

Vitamin D

You reinforce the skeleton and the nervous system. You energize, of optimism and serenity. Very necessary in winter, when you are ambient less light. The vitamin D controls the level of concentration of calcium in blood so that you don't decay. The environmental pollution and to be many hours in closed places prevents to receive the ultraviolet rays that it require the production of this vitamin; like in winter the skin doesn't receive solar enough radiation to synthesize the vitamin D for the skin, you are necessary to increase your intake.
We find it in the lard, sardines, tuna, egg yolk, enriched yogurt and fat cheeses. Also, you are important to expose face and arms by the light of the sun, at least 10 minutes per day to impede that you notice.

Beta carotene

You protect the skin and the mucosas of the pollution. You are a competent provitamina of the vitamin A. You collaborate in the fight against the infections, mainly respiratory. You act as anti-oxidant and you intervene in the processes of increment and formation of the skeleton.
You are in the carrot, tomato, lettuce, sheet vegetables in general, peach orejones, pumpkin, spinach and cabbages.

Iron

The iron protects of infections the respiratory high channels. You intervene together with the copper in the production of the haemoglobin, protein that are in charge of of transporting the oxygen for the red globules of the blood and you participate in the respiratory process of the whole organism. You are necessary for the metabolism of the vitamins B. You stimulate the system inmunitario and the submitted to the infections and the fatigue. Also, the physical performance increases.
The iron is in the egg yolk, red flesh, you trench, lentils, dry fruits and buds of soy.

Zinc

You are excellent to counteract the infections of the cold times, since it elevates the defenses. You stimulate the system inmunitario and you have anti-oxidant properties. Also, you help to maintain healthy skin, hair and nails, very affected in the cold times.
The zinc is in the brewer's yeast, wheat germ, zapallo seeds and red flesh.