In Winter, the human body becomes vulnerable. A sharp change in weather, reduced daylight hours, low temperatures, cold wind, and humidity affect immunity adversely and provoke an exacerbation of chronic diseases. It can result in not only a bad mood, but also more serious consequences: colds, flu, diseases of the nervous system.
Who should consider taking vitamins
Quite often, with vitamin deficiency, our hair, skin, and nails are suffering. There may also be frequent mood swings or even depression. Also, people who work hard, people who are in stressful situations, as well as children, athletes, smokers, and those who often consume alcohol need a daily supplement.
What are the essential vitamins to take in winter
First of all, it’s vitamin C. It’s a strong antioxidant that is involved in metabolic processes and oxidative reactions of the body, improves well-being and boosts immunity. Lack of it is the cause of the inability to fight viral respiratory infections. Moreover, vitamin C helps to remove copper and mercury from the body, in particular, their toxins. However, it does not accumulate and is not synthesized in the body. That is why you need to take this essential nutrient regularly. The best Winter sources of vitamin C are sea buckthorn, red sweet and hot peppers, broccoli, pickled cabbage, as well as citrus fruits such as oranges, lemons, grapefruits.
Lack of vitamin B in the body can lead to disorders of the digestive and central nervous systems. These vitamins maintain the necessary level of white blood cells in the blood and are responsible for the structural composition of the blood. The healthy appearance of the skin and hair also depends on the presence of vitamin B. It can be replenished by eating poultry, fresh vegetables & fruits, legumes, and grains.
Vitamin A is crucial for eyesight and immunity. Bright orange squash and carrot are excellent sources of beta-carotene, a form of Vitamin A. Also, this vitamin is found in the liver, butter, egg white, cheese.
Vitamin E is nature’s most powerful antioxidant. Unlike vitamin A, vitamin E does not accumulate well in the body, so it is difficult to stock up on it. For this reason, it is important to ensure that you get vitamin E via the ingestion of food and food supplements. Vitamin E is found in abundance in vegetable oils – sunflower, linseed, corn, olive, almond.
Vitamin D is also a key required vitamin for Winter. Usually, we get it by exposing skin to sunlight. The body rarely needs to replenish this vitamin. However, in the Winter period, there is a decrease in solar activity and people spend less time outdoors, so the level of Vitamin D should be replenished.
It is needed at any age because it not only helps absorb calcium for the prevention of osteoporosis but also prevents diabetes and cardiovascular diseases. In addition, it is an immunomodulator (according to some reports, more powerful than vitamin C), an oncoprotector, and antidepressant. We do not just fall into the winter blues. In this way, your body gives a signal about a lack of vitamin D for the synthesis of which ultraviolet is necessary. Fortunately, butter, cod liver, eggs, and fish replenish vitamin D in the body.
These are the main vitamins to take during Winter, which are worth paying attention to but do not forget about other equally important seasonal vitamins. For instance, folic acid is necessary to maintain good immunity; it is found in the liver, nuts, spinach, rye flour, and cocoa powder. In autumn, you can’t do without vitamin H or biotin, which is found in beef liver, kidneys, heart, chicken eggs, cod, chicken, oatmeal, yeast, and peas. Playing a vital role in blood clotting, as well as bone and heart health, vitamin K is found in spinach, green peas, tomatoes, and soybeans.
However, a balanced diet isn’t enough to stay healthy. You should also break bad habits. Some of them are quite obvious such as overeating when stressed or smoking. A real danger hides in less obvious bad habits such as refreshing your social media pages every few minutes when you’re bored. Luckily, such apps as mspy whatsapp help get rid of them by controlling yourself and others. Remember: prevention is always better than cure.