Cure the Flu Naturally With Vitamin D

While the change in seasons means beautiful fall foliage and often gorgeous weather, it also means that cold and flu season is upon us. According to a study published in The American Journal of Clinical Nutrition, vitamin D3 may be as effective as a flu shot in preventing the flu.

The study looked at two groups of 167 children each. One group received vitamin D supplements while the other took a placebo. Almost twice as many kids in the placebo group came down with the flu during the 4 month study..!

The amount of D3 that these kids received was well above the usual RDA, which is 200 IU per day. These students were taking 1200 IU daily.

With flu season fast approaching, now is the time to pick up a D3 supplement or start upping your intake of dietary D3 sources. A word of caution: since vitamin D is fat soluble, it is possible to overdose on the stuff. You should not take more than 2000 IU of vitamin D each day.
 

The Sunshine Vitamin
One of the best ways to get more vitamin D is to play outdoors! It’s the only vitamin that your body can produce naturally, and we use the power of sunlight to synthesize it. Even 15 minutes playing in the sun without sunscreen a few times a week can make a difference.
 

Dietary Sources of D3
The only significant non-fortified, non-animal source of dietary D3 is mushrooms. A cup of mushrooms provides just over 160 IU of D3.

Many grain, soy, and dairy products are supplemented with D3. Some juices are fortified, too. The vitamin D content of food is usually expressed in micrograms, so you may need to bring your calculator. For vitamin D, one microgram is about 40 IU.

Seafood is also a good source of dietary D3, especially fatty fish like herring and salmon. source: www.care2.com

Vitamin Supplementation K, Folic Acid and Biotin

Vitamin K is important for the process of blood clotting, bone metabolism and renal function. Source of Vitamin K that is dark green vegetables, liver and milk.

Folic acid has an important role in the synthesis of genetic material, protein metabolism and maintaining a healthy pregnancy, the forming of red blood cells, bone and hair health, health of the nervous system, digestive system health and immune system. Sources of folic acid are liver and green vegetables.

Biotin is essential to the process of releasing energy from food, protein metabolism, the production of genetic material, hair health, healthy immune system. Sources of biotin namely egg yolk, liver, fish, yeast, nuts, oats, and peas.

Vitamin Supplementation C, D and E

Vitamin C is important for the production of collagen in the connective tissue of bones, teeth and cartilage, wound healing, nervous health system and immune system, adrenal hormone production, as anti-oxidants to help prevent disease. Source of Vitamin C in fruits and vegetables fresh.

Vitamin D is important for the absorption, use of calcium and phosphorus for the developments of bones and teeth, nervous system and immune system, hormone regulation, growth and maturation of cells of the body, Source of Vitamin D is fish oil, milk fortified with Vitamin D, liver and eggs.

Vitamin E has an important role as an antioxidant to protect body cells from damage by free radicals that cause diseases such as heart disease and cancer. Deficiency of Vitamin E may increase risk of heart disease, cancer and premature aging. Source of Vitamin E are nuts, oils from seeds such as sunflower seeds, eggs and green leafy vegetables.
Read More Vitamin K, Folic Acid and Biotin

Vitamin Supplementation B3, B6 and B12

Vitamin B3 has an important role in the process of releasing energy from food, maintains healthy skin, blood cells, the digestive system, the process of growth and developments, brain health and genetic systems, repair of genetic material, the production of hormones. Sources of Vitamin B3 are peanuts, meat, fish, cereals.

Vitamin B6 has an important role in maintains a healthy cardiovascular system, nervous and immune system, protein metabolism and hormone production, maintains healthy skin, hair, formation of red blood cells. Source of Vitamin B6 are meat, fish, milk, cereals, eggs.

Vitamin B12 is essential for the formation of energy from food metabolism, amino acids, and fatty acids, nerves health, blood cells, skin and hair, the production of genetic material, the process of growth and developments. Sources of Vitamin B12 are eggs, fish, meat, products of milk. Read More Vitamin C, D and E

Vitamin Supplementation

Vitamin A is important for eye health and visual acuity, growth, developments of body cells, protection against infection. Source of vitamin A namely liver, butter, milk, egg yolks, carrots.

Vitamin B1 has an important role in the metabolism of carbohydrates and fatty acids, physical growth, maintain healthy skin, hair, muscle, blood function, nervous system and brain health, metabolism of alcohol. Source of Vitamin B1 namely meat, liver, milk, egg yolk, cereals, nuts.

Vitamin B2 has an important role in produce energy from food is also needed for the process of growth and developments, immune system, maintain healthy skin, hair and blood cells, nervous system and brain, as well as hormone function. Source of Vitamin B2 ie meat, milk, eggs, cheese, green vegetables. Read More Vitamin B3, B6 and B12

Nutrition and Vitamin Supplementation

A healthy diet is very important to do for the body to obtain adequate nutrition and are able to perform daily activities. Based on the number (quantity) needed by the body, nutrients can be divided into two groups, Macronutrient and Micronutrients.

Macronutrient should be consumed in large quantities, consisting of proteins, carbohydrates, fats, water, and some types of minerals. While Micronutrients should be consumed only in small amounts, consist of vitamins and minerals.

Intake of nutrients that insufficient result in nutritional deficiency, several factors that can lead to nutritional deficiencies, namely digestive disorders or disorders of absorption (malabsorption), the increased body needs nutrients and metabolic disorders. Vitamin Supplementation