It is a doctor who says it.
Winter, a season marked by a lack of light, greater fatigue and increased exposure to viruses, accentuates our needs for vitamins and minerals. Apart from vitamins D and K which are manufactured by the human body, our vitamin needs can only be covered by food or food supplements. And each vitamin has a very specific function.
“”Vitamin A plays a major role in vision, group B vitamins are essential for energy production and the proper functioning of the nervous system, vitamin C promotes the absorption of iron and supports the immune system. Vitamin D is essential to the health of bones and muscles. In other words, all vitamins are essential to fight against fatigue“Explains Dr. Sylvain Bouquet, general practitioner and member of the College of General Medicine.
But for an immediate boost, it is the vitamin C that must be favored. This is the first vitamin that we think in case of colds and/or great fatigue. The recommended daily intake (AJR) in vitamin C are 110 mg for an adult, 100 mg for a child and 120 mg for a pregnant woman and an elderly person. Before thinking about supplementation, it is advisable to favor the contribution via food. “”Orange and kiwi are the two fruits to favor because they are rich in vitamin C. Orange contains 53.8 mg/100 g, and the Kiwi 92 mg/100g. A fresh orange juice or a kiwi in the morning contains more vitamins than any tablet we are going to buy in the trade“, argues Dr. Sylvain Bouquet.
Throughout the day, we then head towards the vegetables (parsley, red pepper …) and fresh fruit (blackcurrant, citrus …), and in lower quantity the potatoes, bread and cereals. We also find vitamin C in certain berries such as the sea buckthorn and the rush. In addition, vitamin C must be taken at the maximum recommended doses, indicated on the notices of each supplement, generally 500 mg to 1 gram per day. Rather in the morning or during the day but you must, however, avoid taking it at the end of the day and especially in the evening because it can prevent sleeping. Ask your doctor or pharmacist for advice.