Essential nutrients for winter: Vitamins to boost your immunity in the cold months
Which Nutrients for winter do we need? During the winter season, our bodies and immune systems are under extra stress and strain, making us more susceptible to colds, coughs, and dry, irritated skin. However, maintaining a healthy and balanced diet during winter is like providing internal protection for our bodies to fight against the severe cold and accompanying illnesses. Including certain vitamins in our diet is crucial for preparing our bodies for the winter season, as these vitamins play a significant role in improving immunity.
According to Shikha Dwivedi, Msc Clinical Nutrition and Dietetics at OZiva, there are specific vitamins that we should consider into our winter diet:
1. Vitamin B-12 and B-complex: Vitamin B12 is essential for maintaining healthy blood and nerve cells. It also supports red blood cell production. B-complex vitamins boost immunity, improve metabolism, and promote healthy skin.
2. Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D offers numerous health benefits. It aids in calcium and phosphorus absorption, supports immune system function, promotes bone development, and contributes to healthy cell growth.
3. Vitamin K: This vitamin helps maintain proper calcium levels and blood clotting. It is also crucial for building strong bones. Vitamin K2 specifically supports healthy arteries.
In addition to these vitamins, Abhilash Reddy D recommends including the following in our winter diet:
– Vitamin C
– Vitamin A
– Vitamin B
– Omega-3
Shreyans Jain, Co-Founder of Nutrabay, suggests that focusing on specific vitamins like A, C, D, E, and B-complex can help combat winter-related issues. Vitamin A, D, and C are essential for a well-functioning immune system, while B vitamins provide energy, uplift mood, and support cell renewal. Vitamin E keeps our skin soft, moisturized, and prevents wrinkles. To fully enjoy the winter season, it is important to include plenty of seasonal fruits, vegetables, nuts, and seeds in our diet. Dietary supplements can also be beneficial in filling any nutritional gaps.
Based on his expertise, Shreyans Jain provides a list of must-have vitamins for the winter season:
1. Vitamin C: Strengthening the immune system, vitamin C helps fight off infections and common colds. It can be obtained from sources like oranges, lemons, bell peppers, amla, and guava.
2. Vitamin A: With its antioxidant and anti-inflammatory effects, vitamin A is essential for overall health. Winter vegetables such as mustard leaves, spinach leaves, bathua, carrots, kale, and sweet potatoes are excellent sources of vitamin A.
3. Vitamin E: To combat the dryness, flakiness, and itchiness of winter skin, sufficient vitamin E is necessary. Nuts, seeds, and olives are great sources of this vitamin.
Remember, Take nutrients for winter by maintaining a well-rounded diet rich in these essential vitamins, along with seasonal fruits, vegetables, and other nutritious foods, can help us stay healthy and resilient during the winter season.
