IPMD (FEBRUARY 2018) – The flu and cold season is at its peak so it’s especially important to give your body the fuel it needs to fight back. Many times, you can get that from the foods you eat but if you don’t think you are getting the proper mix, supplements and vitamins are a good option.
1.) Vitamin D. This is very important during the winter months when we tend to stay indoors away from the sun. 40% of people in United States are estimated to be deficient in Vitamin D. The recommended dosage is 1,000IU to 2,500 IU per day. Besides sunlight, you can also soak up the Vitamin D from salmon, egg yolks, or shrimp.
“Depression, fatigue, bone, frequent illness and back pain are all signs of a deficiency in Vitamin D,” said Dr. Tim Dooley.
2.) Omega-3 Fatty Acids. We don’t get enough of this essential fat from the food we eat and we need it! Research is showing it may help lower blood pressure and help prevent heart disease. If you want to take an Omega-3 supplement, start with 1,200 MG (360 MG EPA and 240 DHA)
Other foods that contain Omega-3:
- Nuts (Walnuts)
- Leafy Vegtables
3.) Magnesium is vitally important for inflammatory conditions and it’s also another nutrient Americans are often deficient in. Magnesium has been shown to help regulate blood sugar, healthy immune systems, and production of energy. 200-400 MG.
Foods that contain Magnesium:
- Dark Chocolate
4.) CO Q 10 improves health and longevity of the skeletal tissue. It’s also a powerful antioxidant. CO Q 10 is recommended for those taking statin drugs, but it’s always recommended to talk with your cardiologist before taking them. 100 MG.
Foods with CO Q 10:
- Leafy Greens
5.) Probiotics are bacteria supplements that are taken to improve gut health. These work by maintaining the balance of a healthy gut and reduce the PH level.
Foods with probiotics:
- Greek Yogurt
- Dark Chocolate
6.) Multi-Vitamin (IRON free). Multivitamins have been recommended for years and should be taken if you feel your diet is lacking in nutrition. Dr. Dooley recommends IRON free vitamins because an increase intake of Iron can lead to free radical production which has been linked to cancer. A multi-vitamin with extra folic acid is recommended if you are pregnant or trying to become pregnant.