When it comes to winter survival, you’ll need more than a good coat to make it through. After all, shorter days mean less exposure to sunlight, cold temperature means less time spent outdoors, and more dry, chapped skin.
So what more can you do (other than staying active and getting some fresh air) to maximize your health during the wintertime? Get your vitamins!
1. Vitamin C
Vitamin C offers protection against immune system deficiencies, which is especially helpful in preventing cold and flu, while also helping our bodies detox, nourishing the skin, maintaining bones and teeth and healing wounds.
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Foods packed with vitamin C: Peppers, dark leafy vegetables, citrus fruits, strawberries, kiwi, cabbage, broccoli, beans, and tomatoes, among others.
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2. Vitamin D
Because we generally get this nutrient from the sun, holding up inside during the chilly months may create a deficiency.
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In saying that, step outside during mid-day for at least 15 minutes a day – to ensure you’re soaking up the goods, which will absorb essential minerals, promote proper cell development and regulate the immune system.
All are crucial for disease prevention and basic life functions.
Foods packed with vitamin D: Butter, milk, eggs, mushrooms, cod liver oil, and fatty fish.
3. Iron
Not only does iron help keep your immune system strong throughout cold and flu season, it also helps with keeping your energy high despite the shorter days and decreased physical activity.
Iron also helps to carry oxygen throughout the rest of your body, nourishing all of your organs so they’ll continue to function optimally.
Foods packed with iron: Beans, dark leafy vegetables, red meat, poultry, seafood.
4. Folic Acid
A synthetic version of folate, folic acid helps regulate mood, especially the 'winter blues,' and helps prevent heart disease, diabetes and certain forms of cancer.
Foods packed with folic acid: Dark leafy greens, beans, peas, lentils, avocado, nuts and seeds and broccoli.
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5. Selenium
This essential mineral strengthens the immune system and is thought to protect against prostate cancer.
Foods packed with selenium: Cereals, meat, fish and Brazil nuts.
Not a big fan of taking pills? Talk to your doctor about over-the-counter supplements, as each vitamin plays a vital role in strengthening the immune system, boosting energy levels and improving your complexion.
