There are many reasons to love winter, but there are also some drawbacks. Due to the low exposure to sunlight, it may result from dry skin struck by the weather. Eating vitamin-rich foods and supplements balances the effects on the body in winter. There are four main essential vitamins that should be prioritized during the winter.
4 essential vitamins for winter
1. Vitamin C
During the winter, changes in climate make us more susceptible to colds and fever. Therefore, eating more vitamin C-rich foods can help boost your immunity. You need to keep your body temperature good in winter, so eating foods rich in vitamin C can help you maintain your optimal body temperature. The main vitamin C-rich foods are citrus fruits such as oranges, lemons and mossabi. Drinking a glass of lemonade daily will boost your immunity. In addition to citrus fruits, dark green leafy vegetables, tomatoes, peppers, strawberries and amla are also rich in vitamin C. So try adding these kinds of fruits and vegetables to your daily diet this season.
2. Vitamin D
It is also known as “Sunshine Vitamin” because sunlight is the main source of vitamin D. Therefore, the illnesses caused by vitamin D deficiency are most common in winter due to their low exposure to sunlight. The main function of vitamin D is the regulation of calcium in our body. In short, vitamin D is essential for the body’s absorption of calcium. The main sources of vitamin D are eggs, milk, butter and cod liver oil. At noon, expose to sunlight for at least 10-15 minutes. The best time to expose to the sun is from 10 am to 3 pm. Vitamin D also plays an important role in heart health and immunity.
3. Vitamin B
Also known as supervitamins, it maintains cell health and energy. Vitamin B is also called the B vitamins because it has different subcategories. The B vitamins are B1-thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, B7-biotin, B9-folic acid, and B12-cobalamin. These eight B complex vitamins have different benefits. B1-thiamine allows the body to use carbohydrate metabolism. B2-riboflavin helps break down carbohydrates, fats and proteins. B3-niacin helps increase HDL cholesterol and lower LDL cholesterol. B5-pantothenic acid helps the formation of blood cells. Pyridoxine helps reduce the risk of Alzheimer’s disease. B7-Biotin helps keep our skin, hair and nervous system healthier. B9- Folic acid is a very important vitamin during pregnancy Because it is essential for fetal brain, skull formation and spinal cord development. In a nutshell, folic acid is important for avoiding fetal neural tube defects. B12 cobalamin helps treat bone problems such as anemia and osteoporosis. Food sources include dark green leafy vegetables, meat, fish, eggs, milk and cheese.
4. Vitamin E
Vitamin E is a fat-soluble vitamin that also acts as an antioxidant. During the winter, Vitamin E plays an important role in our skin care as it helps prevent dryness. So be sure to have a Vitamin E Moisturizer with you. During the winter, it works as a skin care hero and moisturizes the skin. Food sources include pumpkins, sunflower seeds and oils, avocados, almonds and spinach.
Eating a balanced and healthy diet with some supplements will improve the negative effects of the cold. However, it is always advisable to consult a doctor, dietitian, or dietitian to find the right dose for you. I hope you found this article useful. Please leave your thoughts in the comments below.Click here for winter tips Healthy reading Or join a LIVE session by an expert. GOQii Play..