5 vitamins you absolutely need for winter health

nutrition

by Brooke Steinberg

Colds and illnesses are common in winter, so it is very important to take care of yourself and your body to stay healthy.

Thankfully, there are many supplements that can help keep your immune system in check and maintain your health, body, and brain.

Here are some vitamins to add to your daily routine.

vitamin C

Vitamin C is the more obvious vitamin to take on a regular basis.

This supplement has a variety of functions, including helping protect and maintain cell health. Maintains healthy skin, blood vessels, bones, and cartilage. According to the National Health Service, it helps wounds heal.

The NHS says people aged 19 to 64 should take 40mg of vitamin C every day. should Give the required amount.

Although it is recommended that vitamin C not be taken in excess as it can be harmful, taking less than 1,000 mg of vitamin C is unlikely to be harmful.

Bananas and orange juice are good sources of vitamin C.

vitamin D

Vitamin D is essential for immune support.

The body can only absorb calcium when vitamin D is present, so it is necessary to maintain healthy bones. According to the Mayo Clinic, this vitamin also has anti-inflammatory, antioxidant, and neuroprotective properties that support immune health, muscle function, and brain cell activity.

Vitamin D plays an important role in the immune system and may reduce the risk of autoimmune diseases such as diabetes, asthma, and rheumatoid arthritis.

Vitamin D is not a natural component found in many foods, but can be obtained from fortified milk, fortified cereals, fatty fish, and direct sunlight.

However, the amount of vitamin D produced in the skin depends on many factors, including the season. Vitamin D production decreases or can become completely deficient during the winter months, so it’s very important to ensure you get your daily intake.

The Recommended Dietary Allowance (RDA) for adults 19 years and older is 600 IU (15 micrograms) per day for men and women, but for adults 70 years and older, the RDA increases to 800 IU (20 micrograms). Increase.

However, a recent report presented at the American Heart Association’s 2023 Scientific Sessions meeting found that the U.S.-recommended dietary intake of vitamin D is the optimal level for certain people, especially those with heart problems. It was suggested that this may be too low to reach.

vitamin B6

All B vitamins are important, but vitamin B6 in particular is essential for nervous and immune system health, especially during cold and flu season, according to Medline Plus.

Vitamin B6 deficiency is actually common, and a deficiency can cause symptoms such as depression, confusion, and irritability. This vitamin helps the body convert food into cellular energy, which can help with low energy and increased fatigue during the winter months, especially if you suffer from seasonal affective disorder.

Sources of vitamin B6 include bananas, tuna, salmon, legumes, beef, pork, nuts, chicken, chickpeas, whole grains, and fortified cereals.

According to the Mayo Clinic, the RDA for vitamin B6 is 1.3 mg for adults under 50, 1.5 mg for women and 1.7 mg for men over 50.

zinc

Zinc is a mineral that boosts your body’s natural defenses against skin diseases and illnesses, especially seasonal ones, and helps you sleep better.

This nutrient is known to help improve your immune system and metabolic function. It’s involved in skin health, immune function, and cell growth, and may prevent acne and inflammation, according to Healthline.

Research has linked zinc to many health benefits, including strengthening the immune system, promoting wound healing, and reducing the risk of certain age-related diseases.

Risk factors for zinc deficiency include insufficient daily intake, alcoholism, genetic mutations, and aging, and symptoms include diarrhea, thinning hair, loss of taste and smell, dry skin, and fertility problems. may be included.

omega 3

Omega-3 is rich in fatty acids and is especially important in keeping skin hydrated during cold, dry weather.

Your body cannot naturally produce the amount of omega-3s it needs to survive, so it’s important to get “healthy fats” through food and supplements.

Research shows omega-3s are associated with a lower risk of cardiovascular disease, death from cardiovascular disease, sudden death from arrhythmia, blood clots, some cancers such as breast cancer, Alzheimer’s disease, dementia, and age-related macular degeneration. It is shown that cleveland clinic.

Fish is the best source of omega-3s, and the American Heart Association recommends that people without a history of heart disease eat at least two servings of fish (6 to 8 ounces total) each week.

iron

According to Medical News Today, iron is essential for the function of hemoglobin, a protein needed to transport oxygen in the blood and perform various other processes.

Iron increases energy, promotes healthy pregnancy, and improves athletic performance. Iron deficiency is most common in female athletes and can increase the risk of diabetes and liver cancer.

Foods high in iron are the best way to get enough iron as they contain other nutrients that promote overall health, but supplements can be especially effective for people who have difficulty getting iron into their daily diet. is.