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Adding vitamins to your winter diet: Nutritionist's tips
05.12.2023 02:50
Updated: 13.05.2024 21:21
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.
