Nutrients to Focus in Winters to Stay Warm
As the weather starts to get colder and the days get shorter, it’s important to focus on nutrients that can help keep us warm and healthy during the winter months. While it’s tempting to reach for comfort foods like hot chocolate and mac and cheese, it’s important to make sure we’re getting the right nutrients to keep our bodies functioning at their best.
Here are some key nutrients to focus on in the winter:
Vitamin D: Vitamin D is important for maintaining strong bones, but it also plays a role in immune function and can help protect against respiratory infections. During the winter, it can be harder to get enough vitamin D because the sun’s rays are not as strong, which is where we typically get our vitamin D from. To get enough vitamin D during the winter, try incorporating foods like salmon, eggs, and fortified dairy products into your diet. You can also consider taking a vitamin D supplement.
Vitamin C: Vitamin C is known for its immune-boosting properties, and it can be especially important to focus on in the winter when colds and flu are more common. Foods rich in vitamin C include citrus fruits, bell peppers, and strawberries.
Zinc: Zinc is another nutrient that can help boost the immune system, and it’s found in foods like chickpeas, beans lentils, and chicken. Zinc is also important for wound healing, so if you tend to get cuts or scrapes more easily in the winter due to dry skin, make sure you’re getting enough zinc in your diet.
Iron: Iron is important for carrying oxygen to the body’s cells, and it’s especially important for women to focus on during their menstrual cycle. In the winter, it can be harder to get enough iron from plant sources, so it’s important to incorporate iron-rich foods like red meat, poultry, and seafood into your diet.
Omega-3 fatty acids: Omega-3 fatty acids are important for heart health and can help reduce inflammation in the body. They’re found in foods like fatty fish, flaxseeds, and walnuts. Incorporating more omega-3s into your diet can help keep your body healthy and warm during the winter months.
Vitamin B6: Vitamin B6 is important for metabolism and the production of red blood cells, and it’s found in foods like chicken, potatoes, and bananas. It can also help with sleep, which is important during the winter when we tend to be more sedentary.
Magnesium: Magnesium is important for maintaining healthy bones, as well as helping with muscle function and nerve transmission. It’s found in foods like almonds, avocados, and leafy greens.
In addition to incorporating these nutrients into your diet, it’s also important to stay hydrated during the winter. It can be easy to forget to drink water when it’s cold outside, but staying hydrated can help keep your body functioning at its best.
Overall, the winter months can be tough on our bodies, but by focusing on key nutrients and staying hydrated, we can help keep ourselves healthy and warm. Incorporating a variety of nutrient-rich foods into your diet can help you stay healthy and strong throughout the winter season.