With the weather undergoing a change every day, the temperature varies, sometimes pleasant and sometimes warm. Along with enjoying the cold climate, winter also brings along a few health conditions that need to be tackled. A regular intake of these five essential elements will help you have a healthy winter.
1. VITAMIN C
The onset of winter, marks infections like cold, cough, fever and flu. Vitamin C is known to increase your immunity because it is anti-oxidant in nature. It also helps to build the skin with its collagen boosting property. It adds extra glow to the skin. “In many places, food supply could be affected because of extreme winter, hence the intake of iron can take a backseat. Iron gets absorbed to its maximum in Vitamin C; hence it also helps maintain the iron content in your blood,” says weight management and skin speialist Dr Amrapali Patil.
Where it can be found: Vitamin C can be sources from all kinds of citric fruits like oranges, sweet lime, lemon as well as dates and vegetables like amaranth.Nowadays, we also have easy to chew Vitamin C tablets available in the market.
2. VITAMIN D
Although vitamin D is required all round the year, the dull weather and the falling temperature makes the intake of this vitamin all the more essential.“It is extremely important to step out in the sun for at least a while. Bones are affected a lot during the winter, a lot of people experience severe joint pains during the season. Intake of a good amount of Vitamin D is of great help,“ explains con sultant orthopedic surgeon Neeraj Gandhi.
Dr Patil further adds, “A person below the age of 70 should intake 600 International Units of sunlight; this is known as the Required Daily Allowance (RDA). Hence, at least 30 minutes of exposure to sunlight especially early in the morning is pivotal.“
Where it can be found: Sunlight is the best source of Vitamin D; one must step out to take their regular dosage. However, if you are not able to meet this requirement by this natural source, then vitamin D fortified milk and cereals are available in the market.
3. VITAMIN E
This vitamin helps in building up the skin, because of its moisturizing properties. Our skin tends to become flaky during this season; hence the intake of this vitamin is crucial.
Where it can be found: Meat and fish as well as vegetables like spinach, broccoli, etc. Nuts as well as tamarind is an excellent source of this vitamin.
4. VITAMIN B COMPLEX
This entire group of vitamins ranging from B1 to B12 is extremely essential during the winter. “For instance, Vitamin B6, i.e. Pyridoxine helps you get smooth skin, while Riboflavin helps cure angular cheilitis, commonly known as cracks on the lips or corner of the mouth. Thiamine helps in curing scaly and flaky skin,“ says Dr Patil. While, the other vitamins like A, D, and E are fat-soluble, the entire Vitamin B complex group are water-soluble.
Where it can be found: Vitamin B complex can be found in eggs, leafy veggies, chicken liver, fish, etc.
5. OMEGA 3
This is not a vitamin, but plays a very important role, especially during winter. Omega 3 fatty acids maintains the high-density lipoprotein (HDL) cholesterol level in the body, which aids the body to remain healthy . “A lot of people experience joint pains during the season; Omega 3 significantly reduces stiffness and joint pain which are the symptoms of rheumatoid arthritis. In fact, it also helps induce bone strength by increasing the calcium levels in the body,“ says Dr Jagadish Sen, orthopedic surgeon.
Where can it be found: Flaxseeds are a great source of Omega 3 fatty acids; along with brown walnuts and fatty fish like salmon, tuna and mackerel.
