The time of the year is here when everything is covered with a layer of snow, and you’ll spend more time in the blanket before going to work. When hot chocolate will be the new go-to drink, and soups will be the new appetizer!
However, our body is also wrapped up in laziness and weakness during all these lazy and chilly feelings. That’s why we’re more vulnerable to flu, cough, fever, and dryness during winter. Let’s just hope our immune systems are ready to put up a good fight because the competition will be tough!
How about we take part and help our body’s defense system by fueling it will strengthen essential vitamins and minerals? But which ones?
This article will shed light on all the vital vitamins and minerals that can keep our bodies healthy and strong in winter.
Role of Vitamins in Our Life
A hundred years ago, vitamins and minerals were firmly established as essential for human health. Even today, scientists, nutritionists, and all doctor praise vitamins as they are significantly responsible for our body’s optimal health. [1]
Vitamins are natural organic materials. Our bodies need vitamins to do essential work and to perform several processes in our bodies. They are also used to treat flu, cough, and skin dryness.
But hey, this doesn’t mean that you take vitamin supplementations as a Bunty and eat several times a day. Take our advice and consult a nutritionist or physician before adding any supplementation to your eating routine. According to research, vitamins and minerals should be taken in an adequate amount, not less, and not too much.
How Can They Help to Stay Healthy This Winter?
Winter is here, and so is the long-lasting flu, cough, fever, dry skin, and much more. Vitamins act like lifesaver natural hacks to help your body keep up a healthy pace during these challenging times. They are nothing less than game changers!
Eating a balanced diet can keep you healthy and keep up with nutrients. So, this season, besides drinking lots of fluids, getting adequate sleep, and eating nutrition-filled soups and stew, you may also need to strengthen your immune system with vitamins.
Best Vitamins and Minerals To Add to Your Diet During Winters
You can get yourself checked by a nutritionist or tests for analyzing the number of vitamins in your body. Following are some vitamins that can be significantly helpful in the winter!
Vitamin C
It should be no surprise that vitamin C can lower the intensity of colds during winter by improving your immune system activity. According to research, vitamin C stimulates immunity, reduces the severity of allergic reactions, and helps fight off infections. [2]
You’re more susceptible to diseases and infections when you’re short on them. On average, women should aim for 75 milligrams of this vitamin daily, while males should aim for 90 mg. That’s not a hard amount to reach because vitamin c is abundantly found in:
- Citrus fruits such as oranges
- Broccoli
- Strawberries
- Bell pepper
- Spinach
Vitamin D
Vitamin D, the “sunshine vitamin,” is even more vital in the winter than in the rest of the year. When exposed to sunshine, your body naturally produces vitamin D, but this occurs less frequently in the winter because we spend less time outside and because of bulky coats and several layers covering our skin.
Vitamin D assists the body in absorbing calcium and supporting bone health. However, it supports brain wellness and optimal immune system function. Many people lack vitamin D during the winter without even recognizing it. It’s better if you get yourself tested for vitamin D and recover before getting ill. [3]
Vitamin B6
This vitamin is significantly responsible for a cozy, light, and easy mood in the winter. Moreover, it is used by your body to produce red and white blood cells–aiding in your body’s ability to fight off illness. This should be at the top of your list if you’re seeking the best vitamins for flu season!
You can naturally consume vitamin B6 from the following foods;
- Poultry
- Fish like salmon, tuna
- Chickpeas
- Fortified cereals
Vitamin E
Vitamin E will be a key factor during flu season because it is a powerful antioxidant and can hydrate and nourish the skin during this season of dryness. According to research, vitamin E has been used in dermatology for more than 50 years. It can moisturize skin from the core and deal with many troublesome skin situations caused by winter. [4]
Moreover, it has the ability to boost immunity and reduce the risk of infection. You can easily get this vitamin is available from:
- Several plant oils, such as soybean, safflower, and sunflower oil
- Dark leafy greens such as collards or spinach
- Almonds
- Peanuts
- Pumpkin
- Avocado
Zinc
One of the most important minerals known to man and well-acknowledged is zinc. It has a role in several critical biological functions, supporting healthy immunological function, normal immune function, and the maintenance of normal skin, hair, and nails—all things you need in the winter.
Fish Oils
Fish oil supplements are very health beneficial, especially during the winter season. It also strengthens your nails, reduces skin dryness., and smoothes hair. It would be best if you use fish oils this winter season to stay in good health.
Omega-3 Fatty Acids
Most of us are aware of the benefits provided by Omega-3 fatty acids to the human body. For those unaware, omega-3 fatty acids are crucial for maintaining healthy skin, keeping the heart healthy, and maintaining optimal behavioral activities in the brain.
Most importantly, Omega-3 fatty acids act as an inflammatory compound, preventing inflammation and keeping flu and fever at bay. According to research, omega-3 supplementation might prevent viral entry by changing the composition of fats. [5]
In a Nutshell!
As relaxing and cozy winters are, they may also come with health concerns if you don’t take enough care of yourself! Vitamins and minerals do a wonderful job of taking great care of your body during winter!
Your body requires the same nutrients and vitamins in the winter as you do the rest of the year. However, because of the reduced daylight, time spent outside, and dietary changes, you may need to take extra vitamins or switch up current vitamin picks for new options until the days lengthen again.
We hope you enjoyed this information and relevant reading at any time of the year!
Please share your thoughts and comments below.
Greetings!
Señor Alejandro & the team
Padel is from Acapulco since 1969. PADEL1969 is an independent research and growth company in Padel. We are the only company that is only dedicated to Padel products, and services and operates worldwide. Our products are high-quality rackets and courts. Our services are market research, advisory services, and projects of new Padel clubs to investors. Our clients can be proud of being part of the Padel community. At PADEL1969 we believe in passion, joy, and integrity. We are proud to create one of the best Padel products in the world. We respect the DNA and history of Padel – from Acapulco since 1969.
[1] Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients, 12(1), 228.
[2] Chambial, S., Dwivedi, S., Shukla, K. K., John, P. J., & Sharma, P. (2013). Vitamin C in disease prevention and cure: an overview. Indian journal of clinical biochemistry, 28(4), 314-328.
[3] Nair, R., & Maseeh, A. (2012). Vitamin D: The “sunshine” vitamin. Journal of Pharmacology and Pharmacotherapeutics, 3(2), 118-126.
[4] Keen, M. A., & Hassan, I. (2016). Vitamin E in dermatology. Indian dermatology online journal, 7(4), 311.
[5] Hathaway III, D., Pandav, K., Patel, M., Riva-Moscoso, A., Singh, B. M., Patel, A., … & Abreu, R. (2020). Omega 3 fatty acids and COVID-19: a comprehensive review. Infection & chemotherapy, 52(4), 478.
