Adding vitamins to your winter diet: Nutritionist's tips

In winter, your body needs support more than ever, so it's time to slightly improve your diet.

Without sunlight and warmth, your body might need more vitamins and nutrients, and that's why you should eat more healthy food.

Here are a few ideas of foods, vitamins, and nutrients that you should add to your regular diet.

Vitamin C Sources

Combat winter colds with citrus fruits like oranges, grapefruits, and clementines. 

These fruits are packed with vitamin C, which boosts your immune system.

Vitamin D-Rich Foods

Since sunlight exposure may be limited in winter, get vitamin D from sources like fatty fish (salmon, mackerel), fortified dairy or plant-based milk, and egg yolks.

Vitamin A for Skin Health

Maintain healthy skin by consuming orange and dark green vegetables like carrots, sweet potatoes, spinach, and kale, which are rich in vitamin A.

Vitamin E for Antioxidant Power

Nuts and seeds, such as almonds and sunflower seeds, are excellent sources of vitamin E. 

This vitamin acts as an antioxidant, protecting your cells from damage.

B Vitamins in Whole Grains

Incorporate whole grains like brown rice, quinoa, and oats into your diet for B vitamins. 

These vitamins support energy production and overall well-being.

Iron from Lean Meats

Maintain healthy blood by including iron-rich foods like lean meats (chicken, turkey), beans, lentils, and fortified cereals in your meals.

Calcium for Bone Health

Ensure strong bones by consuming dairy products like milk, yogurt, and cheese. If you're lactose intolerant, opt for fortified plant-based alternatives.

Omega-3 Fatty Acids

Combat winter blues with omega-3 fatty acids found in fatty fish (salmon, trout), flaxseeds, chia seeds, and walnuts.

Vitamin K in Leafy Greens

Leafy green vegetables such as broccoli, Brussels sprouts, and kale provide vitamin K, essential for blood clotting and bone health.

Mushrooms for Vitamin B12

If you follow a plant-based diet, include mushrooms in your meals for a natural source of vitamin B12, crucial for nerve health.
 

• Related news:
• healthy food
• vitamins
• winter diet
• nutrition
• dieting
• 5 December 2023

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