As the days grow shorter and the temperature drops, our nutritional needs change to support our bodies during the winter months. Winter brings with it the risk of colds, flu, and seasonal affective disorder, making it essential to prioritise your health through proper nutrition. In this blog, we'll explore the vitamins to consume to help you stay healthy, boost your immune system, and maintain your energy levels to help you make the most of winter.
Citrus me up - Vitamin C
Vitamin C plays a vital role in strengthening your immune system and can help you fend off winter illnesses. The great news is tasty foods like oranges, lemons, kiwis and red peppers all contain high levels of vitamin C. So go ahead and eat an orange a day!
No sun, no cry - Vitamin D
During the winter, our exposure to sunlight diminishes, leading to a potential vitamin D deficiency. This vitamin is crucial for bone health and a well-functioning immune system. You can get your daily dose of vitamin D from foods like fish, dairy products, and eggs.
Stronger than a marvel superhero - Zinc
Zinc is known for its immune-boosting properties. It can be found in foods such as lean meats, nuts, and legumes. If you're prone to frequent illnesses, ensuring a healthy consumption of zinc is a must.
Keep me warm - Iron
Iron is necessary for the proper function of the immune system but also involved in the regulation of body temperature, which can definitely come in handy when you’re trying to stay warm this winter. Iron can be found in beans, lentils, leafy greens or red meat.
Water is not just for summer - Hydration
While it's crucial to stay hydrated year-round, many people forget to drink enough water in the winter. Proper hydration helps maintain energy levels and supports overall health. Consider warming up with herbal teas, hot water with lemon, or broths to ensure you still are consuming enough H2O even in the winter months.
A happy life starts with a healthy gut - Probiotics
A healthy gut is essential for a robust immune system. Probiotics, found in yogurt, kefir, and fermented foods like sauerkraut, can help maintain a balanced gut microbiome. They also play a role in warding off common winter ailments.
A word on Supplements
If you are struggling to add any of the above vitamins to your diet, supplements can be a beneficial way to increase your levels of them. Always consult a healthcare professional before adding supplements to your diet.
To stay healthy and energised during the winter, focus on a well-balanced diet as you should do for most of the year. However it is vital to increase the levels of nutrients such as vitamin C and D, as the winter months place more demands on your body. Remember the importance of staying hydrated, and consider adding supplements to your diet to help increase your consumption of the key vitamins. With the right foods and supplements, you can make the most of the winter season and ward off the cold-weather blues.
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