The expert listed the products useful for maintaining health in winter

In winter, the human body especially needs support to strengthen immunity and preserve energy. Andrei Isaev, founder of the DNAOM laboratory, told Izvestia on December 24 about what vitamins the body needs in winter and examples of products that contain them.

The expert singled out vitamin A (retinol). According to him, it is found in carrots, pumpkin, spinach, broccoli, liver and eggs. It improves vision, supports healthy skin and strengthens the immune system.

"Vitamin B6, or pyridoxine, can be found in foods such as bananas, avocados, walnuts, fish, chicken, potatoes and legumes. This vitamin is involved in the metabolism of amino acids, is necessary for the synthesis of neurotransmitters and is important for the nervous system," Isaev explained.

He specified that vitamin B9 (folic acid) is present in spinach, asparagus, lentils, beans, citrus fruits and beets. It is essential for DNA and RNA synthesis, cell division and hematopoiesis. Folic acid deficiency leads to impaired cell division and accumulation of toxic metabolites.

"Vitamin B12, or cobalamin, is found in meat, fish, dairy products and eggs. It is important for hematopoiesis, endocrine and nervous system function. Vitamin C (ascorbic acid) is found in large quantities in citrus fruits, kiwi, strawberries, bell peppers, broccoli, Brussels sprouts and potatoes. It boosts immunity, accelerates wound healing and is an antioxidant," the expert said.

According to him, vitamin D regulates the level of calcium and phosphorus in the blood, helps the immune system to fight infections and cancer cells, reduces the severity of inflammatory processes, and it is important for the health of bones and teeth, it can be obtained from fatty fish, egg yolk and dairy products.

The expert also warned that minerals such as potassium, magnesium, zinc and iron play key roles in the normal functioning of the human body.

Orange banquet: what you can cook with tangerine

And what dishes with this citrus are offered in Moscow restaurants

"For example, potassium is involved in the regulation of water, acid and electrolyte balances in cells and tissues, maintains the normal rhythm of cardiac activity, is involved in the conduction of nerve impulses and normalization of blood pressure. Sources of potassium are bananas, potatoes, avocados, tomatoes, spinach and dried fruits, such as raisins and apricots", - emphasized Isaev.

As the expert pointed out, magnesium is involved in more than 300 enzymatic reactions, reduces muscle spasms and cramps, supports the health of the nervous system and strengthens bones. It can be found in nuts (almonds, cashews), seeds (pumpkin, sunflower), dark chocolate, green leafy vegetables (spinach, chard) and whole-grain foods (oatmeal, brown rice).

"Zinc supports the immune system, promotes wound healing, improves taste and sense of smell, and is involved in the production of proteins, fats, carbohydrates, and DNA. The main sources of zinc include oysters, red meat (beef), poultry (chicken, turkey), legumes (chickpeas, peas), nuts (walnuts, cashews) and whole grain products (oatmeal, wheat bran)," the expert added.

Meanwhile, iron plays a key role in the composition of hemoglobin and myoglobin proteins, which affect physical activity and overall performance, he explained.

"Hemoglobin carries oxygen from the lungs to tissues and organs, and its deficiency causes anemia, manifested by fatigue, weakness, dizziness and reduced concentration. Myoglobin acts as a "depot" of oxygen in the muscles, providing them with oxygen during exertion. Myoglobin deficiency leads to rapid fatigue and decreased performance. Iron is contained in red meat, liver, eggs and legumes", - concluded Isaev.

Earlier, on December 20, acting dean of the Faculty of Natural Sciences of the State University of Education biologist Irina Lyalina told Izvestia that painted gingerbread helps strengthen immunity. She explained that such a product using honey, spices (ginger, cinnamon, cloves) and natural glaze (egg white) is very useful. Ginger helps to strengthen immunity and improve digestion, Lyalina specified.