Winters are round the corner and staying healthy through the season is of prime importance. Our busy lives filled with personal and professional commitments makes it difficult to keep your diet balanced and nutritious. Quality nutrients that can assist you around the clock to keep you well nourished, active and ready for any challenge are the need of the hour. Today we will discuss the best vitamins and minerals for the winter season which will bolster your immune system and keep it ready for any illnesses.
Vitamin C
The most common nutrient to boost immunity, Vitamin C is a potent tool to fortify your system. Helping the immune system to fight off pathogens, vitamin c also assists the body to fight off oxidative stress as an antioxidant. Deficiency of vitamin C affects the immune system adversely and increases the susceptibility of diseases. Get Vitamin C from oranges, mustard greens, peppers, kale and citrus fruits while you can also opt for Multivitamin Tablets that usually contain Vitamin C to replenish the nutrients in your body. The recommended dosage is 90 mg a day for men and 75 mg for women with a maximum limit of 2000mg.
Zinc
Zinc is well known as an immune booster playing an important role in almost every cellular function. Functioning & health of the immune system, metabolism, cell division and gut health are all affected by zinc making it a must-have nutrient. Get your dose of zinc from red meat, poultry, oysters and zinc products. Men are advised to consume 8 mg a day and women 8 mg a day with a limit of 40 mg.
Vitamin D
The sunshine vitamin plays a crucial role during the winter season as we spend more time indoors and are less exposed to the sun creating a deficiency of Vitamin D. Assisting in calcium absorption, immune system function, bone development, cell growth, brain function and neuromuscular functioning, Vitamin D holds a key position. Apart from getting it from the sun and foods such as salmon, mushrooms, tuna, eggs, etc , professionals recommend 600 IU of Vitamin D daily from products.
B Vitamins
B vitamins are valued in the winter season for their benefits such as energy production, proper digestion, improving mood, decreasing depression & stress, maintaining a healthy gut, and assisting in vital brain functions. Some of the abundant sources of B vitamins include meat, seafood, poultry, eggs, dairy products, legumes, leafy greens, cereal and seeds. The recommended daily amount of B Vitamins for adult men and women is 2.4 micrograms while higher doses are safe as the body absorbs only as much as it needs, and the excess is passed through your urine.
Vitamin E
Vitamin E is crucial for vision, reproduction, and the healthy functioning of your blood, brain and skin. It also has antioxidant properties that help protect your cells against the harmful effects of free radicals. Foods rich in vitamin e are canola oil, olive oil, almonds, peanuts, dairy, leafy vegetables and cereals while you can also opt for products like Vitamin e capsules. The recommended daily amount of Vitamin E is 15 milligrams for both men and women.
Fish Oil
Fish oil products supply the body with essential omega-3 fatty acids. Omega-3 fatty acids are crucial for our health for varied reasons. Omega 3 regulates blood pressure, maintains healthy body weight, assists immune function, supports a positive mood, and promotes muscle and joint health. Maintaining Omega-3 levels is essential for cardiovascular, immune, respiratory and musculoskeletal health. An individual should consume 500-900 mg from fish oil products or salmon, anchovies, sardines, and mackerel.
Iron
Iron deficiency is a common issue these days, mainly in elderly people causing trouble producing hemoglobin in the body. Hemoglobin plays a crucial role of transferring oxygen to various tissues, and is essential for your overall well being. Iron is also responsible for regulating your body temperature and its deficiency may cause tiredness, cold hands and feet, and brittle nails.
Fruits and Vegetables To Eat this Winter
Some of the best fruits and vegetables to eat this winter include :
Carrots: With the highest amount of carotene, carrots are an excellent source for vitamin B, C, D, E and K. You can eat them raw or slice them in your curries.
Oranges: One of the best sources of vitamin C which helps your body fight against germs and provides potassium, minerals, folate and fiber.
Apples: Apples are great for lung strength, heart health, asthma, bone health, weight loss, brain function, immune system and gut health.
Turnips: Turnips are packed with fiber, folates, vitamins and minerals and the best turnips arrive in the winters.
Mustard Leaves: Highly nutritious and packed with vital antioxidants, carotenes, vitamins and minerals Mustard leaves is a must for the winter season.
Fenugreek Leaves: Methi is loaded with vitamins, fiber, minerals and phytonutrients. It aids in managing cholesterol and blood sugar levels along with other health benefits.
In winters your metabolism is low and it is best to eat fruits and vegetables which are low in calories and nutrient-dense. Eating seasonal fruits is healthier as the contents vary in different seasons throughout the year.
Conclusion
Maintaining a healthy lifestyle during the winters is achievable if you sleep, eat and exercise well. The aid of different vitamins and minerals can be utilized to help keep your physical and mental health functioning at optimal levels. Products like whey protein, fish oil, probiotics and the ones mentioned above are all beneficial and a great addition to your daily diet. Do your own research, be informed and consult a professional to be clear on the nourishment you need for your well being.
Keywords: Vitamin C, Zinc, Vitamin D, B Vitamins, Vitamin E, Fish Oil, Iron, Carrots, Oranges, Apples, Turnips, Mustard Leaves, Fenugreek Leaves
Source: Story.KISSPR.com
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