What vitamins do you need in autumn?

1. Sleep well . Sleeping helps us feel better, physically and mentally. Getting at least 8 hours of sleep a day is, along with diet, the key to having a healthy lifestyle. In addition, with a restful sleep we get tired less, have better physical endurance and concentrate better on our daily tasks.

2. Make the most of the hours of sunlight . Now that it gets dark earlier and earlier, we must make the most of the hours of light. Firstly, to take the vitamin D that the sun gives us, which, among other benefits, drives away depression, improves the appearance of the skin, strengthens the bones and can increase the number of white blood cells, which is perfect for protecting us from the colds that are typical of this time of year. Secondly, we must take advantage of these hours to exercise, which will help us produce endorphins, which are responsible for making us feel in a better mood, creating a state of well-being.

Vitamin A

It is very important to strengthen the defenses to avoid infections and diseases , and for this we find a great ally in this component. It forms a first barrier in the skin and mucous cells that cover the respiratory tract, and is important when it comes to tissue recovery in bones, teeth, hair and nails.

And in which foods do we find Vitamin A? Especially in raw carrots, animal livers, parsley or dried apricots, but also in other typical vegetables such as yellow squash, red pepper or spinach.

Vitamin C

Vitamin C is an ally against colds that helps strengthen the immune system, just like Vitamin A. Its main function is to enhance the absorption of iron, a component whose deficiency is often related to fatigue, headaches or anemia. These symptoms are very common at this time of year, so it is important to activate its functions in the body.

This nutrient has always been associated with oranges and tangerines, but it is also very present in yellow and green peppers, broccoli and cauliflower.

Vitamin B3

During these months, not only do the leaves fall from the trees, but hair loss also increases, so it is important to take vitamins that help keep hair in all its splendor. In the case of B3, it increases circulation to the scalp, thus helping hair growth, but it is also present in the nervous and digestive systems, especially in the assimilation of carbohydrates or proteins. After a time like summer when exposure to the sun is greater, its function in helping to keep the skin healthy is also noteworthy.

This vitamin is found naturally in foods such as tuna, legumes, whole grains, rabbit and chicken meat, and to a lesser extent, pork and lamb.

Vitamin B7

This vitamin helps the body convert ingested food into glucose, which is often what generates the energy needed by the human body, and without an adequate amount of it in the diet, fatigue or tiredness can be one of the most common symptoms. In addition, it keeps the skin, hair and mucous membranes in a normal state, helping the body to function properly.

Vitamin B7, so important for metabolism, is found in yeast, liver and egg yolk, although nuts and cereals also contain a high proportion of this nutrient.

Vitamin E

The sun, the beach and the heat make the skin suffer after the summer, so Vitamin E can be our great ally in these problems. The release of free radicals protects cell membranes from deterioration, something that is related to slower aging. These antioxidant properties help the immune system, but also the nervous and cardiovascular systems.

This vitamin is found mainly in vegetable oils, which are even used to moisturize hair naturally, but also in nuts such as pistachios or pumpkin seeds, and foods such as peas, sea bream, sweet corn or canned spinach.

Vitamin B6

Its role in the immune system, as it indirectly collaborates with the production of antibodies, or its importance in the synthesis of carbohydrates, proteins or fats , make Vitamin B6 a very necessary nutrient. In addition, with the arrival of autumn and the end of the holidays, it is interesting to know its relationship with the increase in the level of serotonin in the blood, as it helps the synthesis of this neurotransmitter that some studies have linked to depression or anxiety.

This component is present in foods such as chicken, beef or pork, but also in fish such as salmon, tuna or grouper and in nuts.

Vitamin K

More and more studies claim that bone problems increase during this time of year, but this is not due to the cold or humidity, but to the change in atmospheric pressure that accompanies these new temperatures. Therefore, it is important to take it into account since one of its main functions is the maintenance of bones due to its interaction with calcium.

Vitamin K can be obtained primarily from green leafy vegetables such as spinach, lettuce, broccoli or Brussels sprouts, but also from potatoes, tomatoes or asparagus. It is also present in dairy products in the form of a subgroup called Vitamin K2.

Magnesium

This mineral is essential for carrying out more than 300 biochemical functions in our body, including supporting our immune system. Whole wheat, cashews, almonds, peanuts, spinach and dark chocolate are some of the foods rich in magnesium.

Zinc

It participates in the process of cell division and growth, for this reason it enhances the production of cells in our immune system. We can find it in foods such as brown rice, eggs, beef, peanuts, pumpkin seeds, among others.