What Vitamins Should I Take In Winter

Vitamins help us to face the winter season full of health and energy and to fight colds and various ailments that affect us particularly in the cold season. Let's see how to do it naturally through food without having to resort to synthetic supplements. 

Without a doubt, winter is the season in which our body is most exposed to the risk of contracting colds and other diseases, partly due to the psycho-physical stress to which we are subjected with consequent lowering of the immune defenses, partly due to the the fact that compared to the warmer seasons in winter we move less and take less care of ourselves, taken by the numerous daily commitments.

 

For these reasons, in winter our resilience is lower than in summer and therefore even a simple cold can keep us stuck in the house for days.

 

Certainly eating in a balanced way and doing some physical exercise helps us to counteract numerous health problems, in fact taking care of our diet is an effective method to stay fit and keep us full of vitality even in the cold season. 

Through food we can in fact stock up on important vitamins that help us in various ways to fight these typically winter ailments.

Let's try to understand first of all what vitamins are: they are organic compounds that fall into the category of micronutrients.

The human body is unable to synthesize them and therefore must necessarily take them from the outside through food. 

Vitamins are important for many biological reactions as they act as regulators of chemical reactions. Very low doses are enough, indeed, in some cases their excess can cause important disturbances.

 

Vitamins for the winter 

Now let's see which vitamins are particularly important in winter and where we can find them.  

 

Vitamin A

It is also known as retinol and is important for the visual processes and for the health of the skin and bones. Contributes to the processes of renewal and growth of tissues. Foods of animal origin such as milk, cheese, eggs and butter are particularly rich in it. 

The liver is a large source of vitamin A. 

Being a fat-soluble vitamin, its absorption is favored by the intake of lipids. In the body, carotenoids, which are pigments of vegetable origin, can be converted into vitamin A and can be found mainly in orange-yellow fruits and vegetables, such as carrots, squash and tomatoes. 

 

Vitamins of group B 

Numerous vitamins are part of this group, let's see some of them. 

• Vitamin B1, or thiamine, intervenes in the metabolic reactions of the nervous system and the heart, favoring their proper functioning. It is found in whole grains, legumes, oily nuts, brewer's yeast. 

• Vitamin B2 or riboflavin intervenes in the energy processes of the cells and in the metabolic reactions of lipids, proteins and carbohydrates, and is therefore essential for the functioning of all the cells of the body. Good sources are cheeses, offal, eggs and dairy products, but also nuts, green leafy vegetables such as spinach and nori seaweed. 

• Vitamin B3 is also called niacin and regulates numerous metabolic processes in the cardiovascular and nervous system and its deficiency causes fatigue. It is also indispensable in digestive processes. It is found in brewer's yeast, white meats, tuna, melon, blueberries, tomatoes, bananas, apricots. 

• Vitamin B6 is essential for protein metabolism and is particularly important for the nervous system and the immune system, which is why it must not be missing in winter. Its lack causes cramps, irritability, depression. We find it in whole grains, soy, peas, milk, eggs, tuna, meat and oily nuts such as sunflower seeds, cashews, peanuts, hazelnuts. 

• Vitamin B9 or folic acid is essential for blood metabolic processes and for those in the immune system. It is important for pregnant women as it has been seen that its deficiency can lead to a pathology of the unborn child known as spina bifida. In winter, it supports the immune system. We can find it in green leafy vegetables such as spinach and valerian, in beans, in brewer's yeast, in oranges. 

Vitamin C

It is a fundamental compound for many biological reactions, in fact it intervenes in the synthesis processes of some hormones, some neurotransmitters, bile acids. 

It influences the metabolism of iron, in fact it increases intestinal absorption making it soluble and promoting its transport. 

It is important in winter for its anti-inflammatory action and for its protective action against oxidative damage caused by free radicals, it is in fact able to increase the immune defenses by protecting against attacks by viruses and bacteria. 

It is found in fresh vegetables and citrus fruits, so we can stock it up by eating oranges, grapefruits, lemons and even kiwis. 

A curiosity: cigarette smoking causes a lowering of vitamin C levels in the blood. 

 

Vitamin D 

Vitamin D is a regulator of calcium and phosphorus metabolism in the body as it stimulates their absorption, so it is an ally for the health of bones and teeth. 

It is mainly contained in the liver of cod, fatty fish such as salmon, milk, butter and eggs, but also in fresh mushrooms, avocado, rocket and broccoli. 

Exposure to the sun determines its synthesis by our body, but in winter, when the possibilities of taking advantage of the sun's rays are scarce, it is worth making sure to take it through these foods.

 

Vitamin E 

This vitamin is known for its antioxidant role, it is in fact able to neutralize free radicals and has a protective effect on the cardio-circulatory system. 

It is probably also able to reduce the incidence of cardiovascular diseases. 

It is contained in some vegetables such as spinach and asparagus and being a fat-soluble vitamin such as A and D, its absorption is favored by fats, so it is good to season these vegetables with a good extra virgin olive oil. 

Remember that cooking food, as well as other vitamins, determines its loss. 

 

Vitamin K 

It is important for bone metabolism and intervenes in the blood coagulation processes. 

We can take it by consuming green leafy vegetables such as spinach, cabbage, lettuce, parsley, but also cabbage, peas, cereals.

Those who use anticoagulant drugs should limit the consumption of these foods as the vitamin K contained in them could hinder their effect. 

The intestinal bacterial flora is able to synthesize it, therefore maintaining a good balance in the bacteria in our digestive tract certainly helps to make the most of this vitamin.