7 best vitamins necessary for your health during winter

Winter is the season known for its cold weather and short days. During this time, it is important to take care of our health and strengthen our immune system. One way to do this is to ensure we get enough vitamins, which play a crucial role in supporting our overall health and well-being. So, here we explore the top 7 vitamins that are essential for our health during the winter.

The 7 best vitamins necessary for your health during winter

Vitamin C:

Vitamin C is perhaps one of the most well-known vitamins when it comes to boosting the immune system, as it helps fight colds and influenza, which are more common during the winter. Citrus fruits, such as oranges and grapefruit, are excellent sources of vitamin C. In addition, strawberries and raspberries also contain high levels of vitamin C, and it is recommended to eat these fruits regularly during the winter. To ensure you get a sufficient amount of vitamin C.

Vitamin D:

With short days and limited exposure to sunlight, it becomes difficult to get enough vitamin D during the winter. This vitamin is essential for strong bones and a healthy immune system. While sunlight is the best natural source of vitamin D, However, it may be insufficient during the winter months.

Foods such as fatty fish, fortified milk, and eggs are good sources of vitamin D, but vitamin D supplements may also be necessary during the winter months. To maintain ideal levels of this vitamin in the body, it is recommended to consult a healthcare professional before starting any supplementation regimen.

Vitamin A:

Vitamin A is important for maintaining healthy skin and good vision, and it also plays a vital role in supporting the immune system. Aside from carrots, sweet potatoes, and green leafy vegetables, such as spinach and kale, other sources of vitamin A include: liver, butter, and eggs. Including these foods in our diet helps ensure adequate intake of vitamin A during the winter.

Vitamin (E):

Vitamin E is a powerful antioxidant that helps protect our cells from damage and supports a healthy immune system. Nuts and seeds, such as: almonds, sunflower seeds, and hazelnuts, are excellent sources of vitamin E, and including a variety of nuts and seeds in our diet during the winter can provide the necessary amount of this vitamin.

Vitamin (B6):

Vitamin B6 is essential for proper brain growth and function. It also helps produce red blood cells and supports a healthy immune system. Foods such as poultry, fish, bananas, avocados, and chickpeas are good sources of vitamin B6, and including these foods in our meals helps maintain ideal levels of this vitamin during the winter.

Vitamin (K):

Vitamin K is important for blood clotting and maintaining bone health, and can be found in green leafy vegetables, such as kale, spinach, and cauliflower. Apart from these vegetables, other sources of vitamin K include: Brussels sprouts, parsley, and peaches. Therefore, it is recommended to include a variety of these foods in your diet during the winter, to ensure you obtain a sufficient amount of vitamin K.

Omega 3:

Although not technically a vitamin, omega-3 fatty acids are essential to our health, especially during the winter, as they help reduce inflammation and support brain health. Fatty fish, such as: salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. .

Including these fish in our diet, at least twice a week, provides the necessary intake of omega-3 fatty acids. For vegetarians, plant sources of omega-3 fatty acids include: flax seeds, chia seeds, and walnuts.