.
Your Winter Guide to Vitamins and Minerals
7 Essential Nutrients You Absolutely Need…for Optimal Winter Health!
Winter is great! You have the holiday parties, you have your grandma’s hot, spicy cider, you have the gifts, the merriment, the winter sports, the simple pleasure of building a snowman with your kids…
Unless you get sick, that is. In this case, winter becomes awful because you’re stuck inside, drinking mug after mug of hot tea, blowing your nose, and staying isolated from all the fun because you can barely get out of bed.
.
.
Well, to help make this year a little healthier and ward off the flu, it’s time to stock up on 7 essential vitamins and minerals.
.
.
1. Vitamin D
.
.
You get up, rush out to work, catch maybe five minutes of direct sunlight on your face, and by the time you’re on your way back home, it’s dark yet again.
.
Shorter daytime in winter makes it difficult to get our vitamin D.
.
So to avoid becoming deficient, try taking daily fifteen-minute walks in the sun. That’s the easiest way to absorb the vitamin.
.
However, you can also get it from the following foods:
.
- Fish
- Cod liver oil
- Eggs
- Milk
.
.
.
2. Vitamin C
.
Here’s the deal with vitamin C: it probably won’t help you prevent a cold on its own.
.
However, if you take it pre-emptively, it can shorten the duration of the symptoms and help you get back on your feet faster.
.
Additionally, it seems to be even more helpful to athletes and people who are generally fit. So, combine your vitamin C with exercise and you’ll be reaping all the benefits.
.
Foods rich in vitamin C include:
.
- Capsicums: Rich, natural sources of vitamin C
- Citrus fruits: orange, kiwi, lemon, guava, grapefruit
- Vegetables: broccoli, cauliflower, Brussel sprouts
- Other fruits: papaya, cantaloupe, strawberries
.
.
3. Iron
.
It helps boost the immunity, but also helps us keep our energy levels high. We’re generally more tired in winter, and iron deficiency is to blame in a lot of cases. This is especially important for women who are more prone to being anemic and suffer more symptoms.
.
.
You can find iron in these iron-rich foods:
.
- Cooked oysters
- White beans
- Dark chocolate
- Organ meats
- Soybeans
- Lentils
- Spinach
- Red meat
- Dark leafy veggies
.
Supplements can really help a lot, but try to find high-quality ones that won’t cause any digestive problems.
.
.
4. Zinc
.
Zinc, similarly to vitamin C, can reduce the severity and longevity of cold symptoms.
.
It’s especially useful for school children and children in child care centres who come in contact with many people during the day.
.
Bear in mind that zinc can have potentially harmful side-effects if you overuse it. Ask your holistic health practitioner to advise you on the right dose.
.
Sources of zinc include:
.
- Spinach
- Seafood like oysters
- Nuts
- Pumpkin seeds
..
5. Omega 3
.
Now here’s something great to help you with the seasonal blues. The lack of sunlight, the cold, and the general discomfort of winter can really make us feel more than a little sad.
.
However, omega 3 fatty acids can help quite a bit.
.
Since omega 3 and 6 can’t actually be made in our bodies, it’s important to consume foods such as fatty fish, flaxseeds, acai berries, and nuts, or to simply get your fill from quality supplements.
,
Don’t worry, it’s easy to find vitamins online. Just make sure to start taking them before winter is in full swing to get all the benefits.
.
.
6. Vitamin E
.
Flaky skin, dandruff, brittle hair and nails – do you feel like you’re dry all over? Vitamin E can protect you from free radical damage and keep your skin soft and smooth.
.
If you frequently suffer from windburn, rashes, itchy and flaky skin, then stock up on the following Vitamin E-rich foods to fulfill your dietary needs:
.
- Avocado
- Almonds
- Spinach
- Sweet potato
- Butternut squash
.
.
.
7. Folic Acid
.
While it can help with your mood swings just like omega 3, the real reason you want to use it is because it supports healthy cell growth and can protect our cardiovascular system and prevent diabetes.
.
Folic acid is a man-made form of folate (a type of vitamin B), and it’s especially useful in winter when our body is generally more susceptible to getting sick. Pregnant women absolutely need it because it’s essential for foetus development and can prevent birth defects such as spina bifida.
.
Good sources of folates include:
.
- Dark leafy greens: spinach, broccoli
- Lentils
- Nuts
- Avocado
- Beans
.
.
If you’re pregnant you might need higher doses of folates, and you should consult your health practitioner for advice.
.

Generally, it all comes down to eating a nutritious, varied diet, exercising frequently, and taking quality supplements.
.
Winter can be a lot of fun if you aren’t stuck at home because of the flu, so stick to good habits and enjoy the holiday fun!
.
Article by Samantha Olivier
Samantha.marry.olivier@gmail.com
Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. When not in the gym or on the track, you can find her at Ripped.me, or in a tea shop.
.
.
Advertise on Fit Fiddle Fit
