Winter, often synonymous with cold, stress and low morale, can also be a good time to take care of your nutrition and health. Vitamins can often be in short supply in our bodies during the winter. But why is it so important to consume vitamins during winter? How to choose the right vitamins and how to consume them? We offer you an overview to answer all these questions and thus better face winter.
Why take a vitamin cure in winter?
- Strengthen the immune system: Vitamins such as vitamin C, vitamin D and zinc are known to strengthen the immune system and promote the production of white blood cells, helping to prevent common infections and fight viruses and resist viruses. infections, including colds and flu.
- Compensate for lack of sunlight: In winter, exposure to sunlight, which is essential for the production of vitamin D in the skin, is often limited. Taking vitamin D supplements may be especially important for maintaining adequate levels of this essential vitamin.
- Increase energy, tone and vitality: Certain B vitamins, such as vitamin B12, are essential for energy production. In winter, a drop in energy may appear due to the lack of natural light, these vitamins can help combat fatigue and give you a boost and tone.
- Prevent Seasonal Depression: Some studies suggest that vitamin D supplements can help alleviate symptoms of seasonal depression and combat the blues, a seasonal affective disorder that typically occurs in winter due to lack of sunlight.
- Reduce stress: Adding certain vitamins and minerals, such as vitamin B, D and C, to your diet can help support your nervous system and reduce symptoms of stress.
- Strengthen your hair: Vitamins play an essential role in hair health. Vitamins A, C, D and some from group B help maintain strong, shiny and healthy hair.
How to take vitamins in winter?
There are a multitude of vitamins, each with specific properties and benefits. Some of them are particularly recommended in winter and are easy to find in many foods.
- Vitamin C. It is essential for strengthening natural immune defenses and helps fight infections. You can find it in fruits and vegetables and particularly in citrus fruits, such as orange or mandarin, but also in kiwi or strawberries or even in acelora, the fruit richest in natural vitamin C.
- Vitamin D. Our body produces it naturally under the effect of the sun's rays, which are unfortunately less present in winter. This vitamin is crucial for the health of our bones because it facilitates the absorption of calcium. You can find it in fatty fish, such as salmon or sardines, but also in egg yolk.
- Vitamin E. It is known for its antioxidant properties, which help protect our cells against damage caused by free radicals. You can find it in vegetable oils, such as sunflower oil, but also in nuts and seeds.
Here are other essential vitamins for your body and what foods to find them in.
- Vitamin A. Foods of animal origin: Calf's liver, eggs, milk, butter. Plant foods: Carrots, sweet potatoes, spinach, mangoes.
- Vitamin B1 (Thiamin): Whole grains, legumes, nuts, meat.
- Vitamin B2 (Riboflavin): Dairy products, eggs, green leafy vegetables.
- Vitamin B3 (Niacin): Lean meat, fish, nuts, enriched cereals.
- Vitamin B5 (Pantothenic acid): Meat, cereals, vegetables, legumes.
- Vitamin B6: Bananas, potatoes, cereals, meat, fish.
- Vitamin B7 (Biotin): Nuts, seeds, eggs, vegetables.
- Vitamin B9 (Folic Acid): Green leafy vegetables, citrus fruits, legumes, fortified cereals.
- Vitamin B12: Meat, fish, eggs, dairy products.
- Vitamin K: Green leafy vegetables (like spinach, kale), broccoli, Brussels sprouts.
Also, our no-cook energy shot snack gives a boost thanks to its 13 vitamins and minerals .
Choose natural and fresh foods as much as possible. Not only are they often richer in natural vitamins, but they are also more flavorful and satisfying. Additionally, try to vary your diet to benefit from a wide range of nutrients. In winter, choose seasonal vegetables rich in vitamins.
If you have difficulty consuming enough of certain foods rich in vitamins, you can also consider taking dietary supplements in the form of a cure. They are available in many forms (tablets, capsules, powders, etc.) and can help you supplement your vitamin intake.
Remember to drink enough water. Not only is water essential for our bodies, but it also helps transport vitamins and minerals throughout our bodies.
How to take a vitamin cure in winter?
To stock up on vitamins during this winter season, it is important to follow a few recommendations.
- Consult a healthcare professional: Before starting any vitamin course, consult a doctor or nutritionist. They can assess your specific needs, recommend appropriate supplements based on your health and lifestyle, and give you advice.
- Opt for specific vitamins: Choose supplements that address specific winter needs, like vitamin D, vitamin C, zinc, and B vitamins. These nutrients can help support your immune system and increase your energy.
- Follow recommended dosages: Follow the recommended dosages listed on the supplement packaging. Do not take excessive doses, as this may be harmful to your health.
- Combine with a balanced diet: Supplements should not replace a healthy and balanced diet. Continue to eat fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure complete nutritional intake.
- Stay hydrated and exercise: Drink enough water and maintain a regular exercise routine, even during winter. Hydration and exercise are also essential for maintaining your overall health.
- Monitor your well-being: Pay attention to your body. If you experience side effects or your health does not improve, consult a healthcare professional.
Remember that vitamin supplements are not a substitute for a balanced diet and a healthy lifestyle. They can, however, be a valuable supplement, especially in winter, to help maintain your overall health.
The risks of vitamin deficiencies
Not consuming enough vitamins can lead to deficiencies, which can have serious consequences for our health. Each vitamin has specific functions in our body and their absence can lead to a variety of symptoms.
- Vitamin A deficiency:
Symptoms: Reduced night vision, dry eyes, eye irritation, increased infection.
Risks: Night blindness, impaired immunity.
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Vitamin B-complex deficiency:
Symptoms: Fatigue, anemia, irritability, skin problems, confusion.
Risks: Anemia, peripheral neuropathy, neurological disorders.
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Vitamin C deficiency:
Symptoms: Fatigue, muscle weakness, bleeding gums, dry skin.
Risks: Scurvy (severe deficiency), decreased immunity.
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Vitamin D deficiency:
Symptoms: muscle weakness, joint pain, depression, sleep problems.
Risks: Rickets in children, osteomalacia in adults, increased risk of chronic diseases.
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Vitamin E deficiency:
Symptoms: Anemia, muscle weakness and pain, vision problems.
Risks: Anemia, neurological problems.
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Vitamin K deficiency:
Symptoms: Ease of bleeding, frequent bruising.
Risks: Excessive bleeding in the event of injury.
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Vitamin B12 deficiency:
Symptoms: Fatigue, anemia, neurological problems, numbness or tingling, sleep problems.
Risks: Pernicious anemia, irreversible neurological damage.
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Vitamin B9 (folic acid) deficiency:
Symptoms: Anemia, fatigue, poor growth in children.
Risks: Congenital malformations in infants, anemia, neurological disorders.
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Vitamin B6 deficiency:
Symptoms: Irritability, confusion, depression, anemia.
Risks: Anemia, neurological disorders.
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Vitamin B3 (Niacin) deficiency:
Symptoms: Fatigue, loss of appetite, indigestion, skin disorders.
Risks: Pelagra (severe deficiency), digestive disorders, cognitive disorders.
It is therefore essential to ensure that we consume enough vitamins, especially in winter, when our immune defenses may be weakened.
Minerals and trace elements, allies of vitamins
Vitamins are essential for our health, but they are not the only ones. Minerals and trace elements also play a crucial role in the functioning of our body.
Iron, for example, is an essential mineral that helps in the production of hemoglobin, a protein that allows our red blood cells to carry oxygen throughout our body. Iron deficiency can lead to anemia, which manifests itself as severe fatigue and pale skin. You can find iron in red meats, lentils, and even spinach.
Calcium and magnesium are two other very important minerals, especially in winter. Calcium is necessary for the health of our bones and teeth, while magnesium plays a crucial role in the functioning of our muscles and nervous system. Dairy products are an excellent source of calcium, while green vegetables, nuts and whole grains are rich in magnesium.
Finally, let's not forget trace elements, these mineral elements present in very small quantities in our body, but which are essential to its proper functioning. Zinc, for example, is crucial for our immune system and for the beauty of our skin.
In summary.
Consumption of vitamins and minerals is essential to keep our bodies healthy, especially during the winter months. Whether through our diet or in the form of food supplements and vitamin cures, it is crucial to ensure a sufficient and balanced intake. But let's not forget that these elements are only part of the equation: a healthy lifestyle, with a varied and balanced diet, quality sleep and regular physical activity, are just as important to stay healthy. health. Before starting a dietary supplement treatment, seek advice from a nutrition and health professional.
