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4 Essential Vitamins That You Should Consume This Winter

essential vitaminsWhile there are numerous reasons to love winter, it comes along with a few downsides. As there is less exposure to sunlight, it may arise out of weather beaten dry skin. Consumption of vitamin rich food or supplements will balance the effects of winter on the body. There are mainly 4 essential vitamins which should be given priority during winter.

4 Essential Vitamins For Winter 

1. Vitamin C
During winter, due to the changes in climate, we are more prone to cold and fever. So, eating more Vitamin C rich foods helps you to boost immunity. As it is necessary to maintain good body temperature in winter, the consumption of Vitamin C enriched food will aid in maintaining optimum body temperature. The main Vitamin C rich foods are citrus fruits like oranges, lemon and mosambi. Drinking a glass of lemonade daily will help to boost your immunity level. Apart from citrus fruits, dark green leafy vegetables, tomatoes, pepper, strawberries and amla are also rich in Vitamin C. So, try to add these kinds of fruits and vegetables to your daily diet this season. 

2. Vitamin D
It is also known as the ‘Sunshine Vitamin’ as the main source of Vitamin D is sunlight. Therefore, diseases generated due to Vitamin D deficiency are most common during winter due to less exposure to sunlight. The main function of Vitamin D is the calcium regulation in our body, which means Vitamin D is essential for the absorption of calcium in the body. The main sources of Vitamin D are eggs, milk, butter, and cod liver oil. During noontime, try to expose yourself to sunlight for at least 10-15 minutes. The best time for exposure to sunlight is 10am to 3pm. Vitamin D plays an important role in heart health and immunity as well.

3. Vitamin B
Also known as the super vitamins, they maintain cell health and keep you energized. Vitamin B is also called as B complex vitamins as there are various subcategories. The B complex Vitamins are B1- Thiamin, B2 – Riboflavin, B3- Niacin, B5- Pantothenic acid, B6- Pyridoxine, B7- Biotin, B9- folic acid, B12- cobalamin. These eight B complex vitamins differ in benefits. B1-Thiamine enables the body to use carbohydrate metabolism. B2- Riboflavin helps to break down carbohydrates, fats and proteins. B3- Niacin helps increase the HDL cholesterol and lowers the LDL cholesterol. B5- pantothenic acid helps in the formation of blood cells. Pyridoxine helps lower the risk for Alzheimer’s disease. B7- Biotin helps in keeping our skin, hair and nervous system healthier. B9- folic acid is a very important vitamin during the pregnancy period because it is essential for the formation of foetus’ brain, skull and development of the spinal cord. In one word, we can say folic acid is important to avoid foetus neural tube defects. B12 Cobalamin helps to treat Anaemia and bone issues like osteoporosis. Food sources include dark green leafy vegetables, meat, fish, egg, milk and cheese.

4. Vitamin E
Vitamin E is a fat-soluble vitamin that also acts as an antioxidant. During winter, Vitamin E plays an important role in caring for our skin because it helps prevent dryness. So, try to have a Vitamin E moisturizer with you. It acts as a skin care hero during winter and it hydrates your skin. Food sources include pumpkin, sunflower seeds and oil, avocado, almonds and spinach. 

Eating a balanced, healthy diet along with a few supplements will improve the negative effects of cold weather.  But it is always advised to take consultation from your doctor, nutritionist or dietician to figure out what dosage is right for you.

We hope this article helps you. Do leave your thoughts in the comments below. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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5 Precautions You Need To Take For a Healthy Winter

healthy winter

We can’t say it enough – though winter season is a pleasant time, it does come along with its own host of illnesses. Cold and flu are synonymous with winter. So what exactly can you do to avoid sickness and enjoy the pleasantness this season has to offer? Let’s look at a few precautionary measures you can practice for a healthy winter! 

5 Tips For a Healthy Winter 

  1. Try to follow a well-balanced diet: The diet should contain all the basic 5 food groups. According to ICMR, the basic 5 food groups are cereals and millets, pulses and legumes, fruits and vegetables, milk and meat products, fats and oils. Out of the aforementioned food groups, we should concentrate more on fruits and vegetables because they boost and strengthen immunity with the help of vitamins and minerals. 
  2. Keep exercising: It will keep you warm and improve immunity against seasonal ailments like fever and cold – ensuring a healthy winter! Physical activity also helps us become fit during the winter season. Focus more on indoor exercises like squats, spot jogging, push-ups and yoga as due to the cold climate, you might not be able to step out.
  3. Drink sufficient water: Make sure that you are drinking more than 2 liters of water every day. During winter, most of us do not drink adequate amounts of water. Another important thing to be considered is the use of lukewarm water instead of cold water for drinking. You can use Tulsi, jeera and basil leaf induced water as well. Water helps remove toxins from the body, helps balance body fluid – preventing dehydration and carries nutrients to body cells. Water is definitely an important part of a healthy winter. 
  4. Proper Skincare: This season is quite hard on the skin. The main problems associated with skin include dryness, itching, chapped lips and cracked heels. Try to use Vitamin E rich moisturizer, body lotion and sun protection cream every day. Drinking more water will also hydrate the skin. Stock up on good winter clothes and keep lip balm handy at all times. 
  5. Health Checkup: Precautions for a healthy winter includes a health checkup. Asthma, fever, sore throat and joint pains are the most common health problems during winter. There is also an increased risk of heart attacks as low temperature induces more pressure on the heart. Cardiac patients, persons with high cholesterol and triglyceride levels should definitely go for a  regular checkup. 

In addition to the above, make sure you have 7-8 hours of good sleep. Also, remember to maintain good personal hygiene by washing your hands and bathing regularly to keep germs and viruses away.

We hope these precautionary measures help you have a wonderful and healthy winter. Do leave your thoughts in the comments below.

For more on winter, check out Healthy Reads or speak to an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Build Your Immunity With These Antiviral Foods

build immunity with antiviral foodsViral infections are responsible for global morbidity rates across the world. With the second wave of COVID-19 hitting the country hard, It has become an absolute necessity to focus on the treatment as well as prevention of the deadly virus. While the epidemic has already claimed more than 200,000 lives in the country, people are more aware of the immediate need to take precautions than ever before by focusing more on building one’s immunity as well as overall health. One of the key ingredients for good immunity is eating lots of antiviral foods. 

Top Antiviral Foods For Good Immunity 

  • Fruits and Vegetables: Fruits and vegetables are rich in Vitamin C, B complex, Beta carotene and plant cyclotides. It reduces the risk of infection and reinfection and protects the respiratory system. So the intake of vegetables and fruits are highly recommended as a part of a balanced diet. Plant cyclotides prevent the T-cells malfunction as well. Citrus fruits like lemon, orange, mosambi are very rich in Vitamin C content. They boost immunity. All the fruits and vegetables are rich in Vitamin C. So, it is recommended to include at least 2 portions of fruits and 3 portions of vegetables in your daily diet. Green leafy vegetables provide much more vitamin C than Normal vegetables. Vitamin C also protects our body from oxidative stress.
  • Spices and Herbs: Garlic, tulsi, neem, basil, cinnamon, ginger and black pepper are important spices and herbs. Neem contains lots of vitamins like vitamin E, Vitamin C, Vitamin A, and B complex. Curcumin, which is present in turmeric, has been used for centuries to treat various disorders. Curcumin is a natural polyphenol. Turmeric is proved to be effective against Herpes virus, Hepatitis, Chikungunya virus and dengue virus thanks to its antiviral properties.  The lyophilized juice which is extracted from the ginger has been effective against Hepatitis. It reduces virus replication. Ginger also has an effect on Influenza viruses. Cinnamon is a popular spice. It contains 2 compounds – cinnamaldehyde and eugenol, which have antibacterial and antiviral properties. Studies show that the herbal extract of cloves, Eugeniin, has the ability to simplify the virus compound. Basil leaves, Garlic and Giloy also contain antiviral properties. So try to add these spices and herbs while cooking.
  • Dairy Products: are rich in Vitamin D which help lower viral replication, reduce the infection rate and reduce the chances of lung pneumonia. Include any one dairy product such as milk, yogurt, cheese, curd or paneer in your daily diet. As we all know, curd is a probiotic so it can enhance the gut-lung axis related respiratory fitness also.
  • Nuts and Seeds: are rich in immune protective phenolic compounds as well as Vitamin E, selenium and magnesium. You can add one handful of nuts in your daily diet. Brazil nuts are rich in selenium which helps to strengthen our immune system. Seeds like sunflower, sesame, pumpkin and nuts like almonds, walnuts and pecans are rich sources of  vitamin E. We can use these seeds and nuts in normal form as well as powdered form and can also incorporate them with dough, batter and salads.
  • Dark Chocolate: contains large amounts of polyphenols and magnesium. Magnesium is involved in lots of biochemical reactions in our body. It also has anti-inflammatory benefits. For Diabetic patients, we can use sugar free dark chocolates. 

Today many viruses remain without any absolute remedies and treatments and getting rid of these viruses seems hard. However, natural products and antiviral foods play a vital role in the protection against and prevention of life threatening disease. 

We hope these antiviral foods help you build your immunity! Do let us know your thoughts in the comments below. For more on building immunity, check out Healthy Reads or tune in to experts on GOQii Play. 

To get these tips directly from your GOQii Coach, get your subscription here: https://goqiiapp.page.link/wssu 

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