The diet in the fall should be varied and contain a sufficient amount of vegetables and nutrients, as in the rest of the seasons of the year.
Speaking to RT, Dr. Igor Alentov, an internal medicine specialist, points out that when you follow a correct and healthy diet, there will be no need to take manufactured vitamins and nutritional supplements, because the person gets them from the foods he eats.
He says: “Vitamin D can only be added under the supervision of a doctor, because in the fall there is less sunlight and, as a general rule, there is no need for other additives. The goal of what advertises the importance of regular use of nutritional supplements is rather marketing, and has nothing to do with medicine.”
He adds, explaining that the diet must contain dietary fiber found in leafy vegetables, nuts, and legumes, and eating a lot of onions and garlic in the fall, as mothers and grandmothers advise, will not bring many benefits. Its antimicrobial properties can only be effective if a person eats a large amount of it at once, which is not necessary. Overall onions and garlic are just a good seasoning, or vitamin supplement.
As for avocados and quinoa, for example, adding these beneficial health products daily has general, not exclusive, health results.
“A similar effect can be achieved by eating traditional products - whole grains, nuts and fresh vegetables, which provide the necessary diversity of nutrients in the body,” he says.
You should choose meat with a lower fat content, such as turkey, chicken, and rabbit.
He continues: “It is better to reduce lamb in the diet, because excessive consumption of it can lead to an increase in uric acid, which affects diseases of the joints, kidneys and blood vessels. In general, it is better to replace meat with fish at least once or twice a week, because it contains Omega-3 polyunsaturated fatty acids, which are necessary for the normal functioning of the body.”
Excessive intake of the "sunshine vitamin" may lead to damage to vital organs
Some vitamins and minerals are 'vital' when it comes to ensuring our bodies function to the best of their abilities.
A deficiency in certain nutrients can make you feel weak and tired, and even make you vulnerable to disease. For this reason, many rely on daily nutritional supplements, often in the form of tablets. However, eating them can have some health risks.
Dr. Ross Perry, general practitioner and medical director of skin clinics at Cosmedics, warned of the dangers of consuming excessive amounts of vitamin D, or as it is known as the sunshine vitamin, to public health.
He explained the reason for the need for vitamin D, saying: “Vitamin D is basically a nutrient that the body needs in small quantities to function and remain healthy. Vitamin D helps the body use calcium and phosphorus to maintain the health and strength of bones, muscles, and teeth. Vitamin D deficiency can cause “The bones become brittle and weak, which may lead to deformities.”
He continued: "The main source of vitamin D is the sun. Vitamin D deficiency has been linked to low energy and feelings of fatigue, so it is natural that getting your daily dose through natural exposure to the sun will increase energy levels."
However, in the winter, many may not get enough UV rays for their skin to produce vitamin D. Thus, there is a need to increase vitamin D intake through diet or nutritional supplements.
Health authorities recommend taking vitamin D supplements daily throughout the fall and winter months. But taking too much vitamin D supplements may have health risks, according to Dr. Perry.
He explained: “Taking too much vitamin D as a supplement over a long period of time can cause calcium to build up in the body, which can weaken bones and damage the heart and kidneys.”
You should not take more than 100 micrograms of vitamin D daily. In fact, 10 mcg (the standard supplement amount) will be sufficient.
Perry continued: “This applies to adults, including pregnant and breastfeeding women, the elderly, and children between the ages of 11 and 17 years. Children between the ages of one and 10 years should not take more than 50 micrograms, and infants under 12 months should not take more than 25.” Micrograms.
The National Institutes of Health warns that taking too much vitamin D "may be harmful. Very high levels of vitamin D in the blood can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination, thirst, and kidney stones. Extremely high levels of vitamin D can It can cause kidney failure, arrhythmia, and even death.”
The health organization explains: “High levels of vitamin D are almost always due to consuming excessive amounts of vitamin D from nutritional supplements. You cannot get too much vitamin D from sunlight because the skin limits the amount of vitamin D that we take in.”
Good food sources of vitamin D include fatty fish, red meat, liver, eggs and fortified foods.
If you are concerned about the amount of vitamins you are taking and any symptoms of deficiency, or excessive vitamin consumption, you should consult your doctor.