5 vitamins you absolutely need in winter for good health

Winter tends to bring colds and illnesses, and it’s very important to make sure you take care of yourself and your body to stay healthy.

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

Here are some vitamins you should add to your daily routine:

Vitamin C

Vitamin C is the more obvious vitamin that should be taken regularly.

The supplement has a wide variety of functions including: helping to protect cells and keeping them healthy; maintaining healthy skin, blood vessels, bones and cartilage; and helping to heal wounds, according to the National Health Service.

The NHS says people aged 19 to 64 need a daily intake of 40mg of vitamin C, and your daily diet must give you the amount needed.

Although it is advised not to take too much vitamin C as it can be harmful, taking less than 1,000mg of vitamin C is probably not harmful.

Bananas and orange juice are good sources of vitamin C.

The body cannot naturally produce the amount of omega-3 it needs to survive, so it is important to obtain “healthy fats” through foods or supplements. Galina Zhigalova – stock.adobe.com

Vitamin D

Vitamin D is important for immune support.

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

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

Although vitamin D is not a natural ingredient in many foods, you can get it from fortified milk, fortified cereals, and fatty fish, as well as from direct sunlight.

However, the amount of vitamin D your skin produces depends on many factors – including the time of year. Vitamin D production can decrease, or be completely deficient, during the winter months, so it’s very important to make sure you’re getting your daily intake.

The Recommended Dietary Allowance (RDA) for adults 19 years of age and older is 600 IU (15 mcg) daily for men and women, and the RDA increases to 800 IU (20 mcg) for in adults older than 70.

However, a recent report, presented at the American Heart Associations Scientific Sessions 2023 conference, suggested that the US recommended dietary allowance of vitamin D may be too low to reach optimal levels for some people, especially those have a heart problem.

Vitamin D plays an important role in the immune system, and it can reduce the risk of autoimmune diseases such as diabetes, asthma and rheumatoid arthritis. Yulia Furman – stock.adobe.com

Vitamin B6

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

Vitamin B6 deficiency is very common, and deficiency can lead to symptoms such as depression, confusion and irritability. The vitamin helps the body convert food into cellular energy, which can help reduce energy and increase fatigue during the winter, especially if you suffer from seasonal affective disorder.

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

The RDA for vitamin B6 is 1.3mg for adults 50 and younger, and after age 50, 1.5mg for women and 1.7mg for men, according to the Mayo Clinic.

Omega-3 is full of fatty acids and is especially important during the cold, dry months to help keep the skin moisturized. Valeri Luzina – stock.adobe.com

Zinc

Zinc is a mineral that can help strengthen the body’s natural defenses — especially against seasonal conditions and skin diseases — and also helps you get a good night’s sleep.

The nutrient is known to help improve the immune system and metabolism function. It plays a part in skin health, immune function and cell growth — and may potentially protect against acne and inflammation, according to Healthline.

Research has linked zinc to many health benefits including boosting the immune system, speeding the healing of wounds and potentially reducing the risk of some age-related diseases.

Risk factors for zinc deficiency include insufficient daily intake, alcoholism, genetic mutations and old age, and symptoms may include diarrhea, thinning hair, impaired taste or smell, dry skin or fertility issues.

While all B vitamins are important, vitamin B6 in particular is important for nervous system and immune system health. inventory – stock.adobe.com

Omega-3

Omega-3 is full of fatty acids and is especially important during the cold, dry months to help keep the skin moisturized.

The body cannot naturally produce the amount of omega-3 it needs to survive, so it is important to obtain “healthy fats” through foods or supplements.

Research has shown that omega-3 is associated with a reduced risk of cardiovascular disease, death from CVD, sudden death from arrhythmia, blood clots, some types of cancer such as breast cancer, Alzheimer’s disease, dementia and macular degeneration age-related, according to the Cleveland Clinic.

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

iron

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

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

Although foods high in iron are the best way to get enough because of other nutrients that can promote overall health, supplements can be especially good for someone who has trouble keeping it in. their daily diet.

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