While 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 tune in to LIVE sessions by experts on GOQii Play.