Colds, flu, allergies… Winter is synonymous with a variety of discomforts. To stay in shape during this season, there are some effective vitamins available. The best of these are vitamins C, B and D, which should be taken daily to look after your body. Focus on vitamins C, B and D, sources of numerous benefits to combat the cold.
Understanding the importance of vitamins in winter
Winter is synonymous with cold temperatures, shorter days and less exposure to the sun. All these factors can weaken our immune system, making us more vulnerable to infection. Vitamins play a crucial role in strengthening our natural defences.
The effects of cold on our health
Cold weather can lead to a range of health problems, including frequent colds, dry skin, increased fatigue and even seasonal depression. Vitamins can help mitigate these effects and maintain your general well-being.
Vitamin C to boost the immune system
Winter puts our bodies to a severe test. The cold forces us to use up a lot of energy to raise our body temperature and keep our vital organs warm. This weakens our bodies and exposes us to various illnesses. To combat this fatigue and stay in good health, it’s a good idea to boost our immune defences. Vitamin C is ideal for this task.
Vitamin C is an excellent booster for the body. As well as boosting your energy when you’re feeling a bit under the weather, it helps fight off various infections such as flu and colds. It also plays a fundamental role in the production of collagen, a protein that slows cell ageing. It is also an iron fixative.
In winter, vitamin C is found in a range of seasonal fruit and vegetables. Citrus fruits (oranges, lemons, clementines) and red fruits (strawberries, blackcurrants, etc.) are bursting with it. Sun vegetables ” such as red peppers and tomatoes also contain high levels.
That said, there are also a number of vitamin C-enriched food supplements on the market. All you need to do is choose them carefully and follow the instructions to make the most of their benefits.
B vitamins: the restorative and anti-stress vitamins!
In winter, the lack of sunshine and light has a major impact on our morale. The grey skies give us gloomy days and our moods unfortunately follow this trend. As a result, stress sets in and we feel sad, even depressed, although we don’t really know why. This state of nervousness contributes to a gradual deterioration in our health. To remedy this, we strongly recommend consuming group B vitamins.
Vitamin B9 is an anti-stress agent in that it strengthens the nervous system. B12 helps you fall asleep, which in turn facilitates cell regeneration. And vitamin B6 helps combat fatigue.
To benefit from all the virtues of B group vitamins, make sure you eat the following foods regularly: pulses, offal, goat’s or Camembert cheese, cooked liver, fish such as salmon, dried fruit, etc. You can also turn to spirulina, as seaweed contains a profusion of them.
Today, thanks to a great deal of research, various food supplements rich in B vitamins have been developed. Don’t hesitate to consult a professional to find out which one is best for you.
Vitamin D to look after your bones and teeth!
The assimilation of vitamin D becomes difficult during the cold season. The sun, which is the main source, is less and less present at this time of year. Yet this vitamin plays an essential role in the development and growth of bones and teeth. As well as helping to maintain normal bone structure, it also plays a part in the proper functioning of muscles and the immune system. This is because vitamin D acts as a calcium and phosphorus fixative.
As there is (almost) no sunlight to provide the necessary amount of vitamin D in winter, it is vital to find other sources. So, to optimise vitamin D absorption, vitamin D-enriched food supplements are one option to consider. There are also a number of foods available. Cod liver oil is certainly the best alternative, but there are also milk, egg yolk, fish such as salmon and trout..
Tips for a balanced diet in winter
Remember to include a variety of foods in your diet!
It’s essential to incorporate a wide variety of foods into your winter diet to ensure that your body receives a wide range of essential nutrients. Here are some tips on how to do this:
- Seasonalfruit and vegetables: Opt for seasonal fruit and vegetables, such as oranges, pears, apples, carrots, spinach and kale. They are rich in vitamins and antioxidants that boost your immune system.
- Lean proteins: Include lean protein sources such as chicken, turkey, fish and legumes in your meals. Protein is essential for tissue repair and growth.
- Wholegrain cereals: Choose wholegrain cereals such as oats, quinoa and brown rice. They provide complex carbohydrates that give you lasting energy.
- Low-fat dairy products: If you eat dairy products, opt for low-fat or fat-free versions to avoid excessive intake of saturated fats.
- Nuts and seeds: Nuts, chia seeds, flax seeds and almonds are excellent sources of healthy fats, fibre and protein. They make delicious, nutritious snacks.
Avoid nutritional deficiencies
During winter, it’s more important than ever to prevent nutritional deficiencies, as a weakened immune system can have trouble fighting off infections. Here’s how to avoid nutritional deficiencies:
- Planning balanced meals: Plan balanced meals that include a portion of protein, a portion of vegetables, a portion of wholegrain cereals and a source of healthy fats.
- Monitoring vitamin and mineral intake: Make sure you’re getting enough essential vitamins and minerals, particularly vitamin C, D, A, E, B vitamins, iron, calcium and zinc. You can get these from a variety of foods and moderate exposure to the sun for vitamin D.
- Supplementation if necessary: If you have dietary restrictions or are showing signs of deficiency, consult a health professional to discuss the possibility of taking vitamin supplements.
By following these tips, you can maintain a balanced diet in winter, boost your immune system and stay healthy throughout the cold season. Don’t forget to stay hydrated by drinking plenty of water and getting regular exercise to support your general well-being.
Vitamin-rich recipes to face the cold
Discover our vitamin-rich Smoothie recipe to boost your immune system!
Winter is the perfect time to enjoy the benefits of nutrient-rich smoothies. Try our deliciously vitamin-packed smoothie recipe to boost your immunity:
Ingredients:
- 1 orange
- 1 kiwi fruit
- 1/2 banana
- 1/2 cup plain yoghurt
- 1 tablespoon honey
- 1/2 cup water
- A few fresh spinach leaves
Instructions:
- Peel the orange, kiwi and banana, then cut into pieces.
- Place the fruit in a blender.
- Add the plain yoghurt, honey and fresh spinach leaves.
- Pour the water into the blender.
- Blend until smooth.
- Serve immediately in a tall glass.
This smoothie is a bomb of vitamins and other essential nutrients. It will boost your immune system while you enjoy it.
Nutrient-rich winter salad
To maintain your well-being in winter, find out how to prepare a delicious and nutritious winter salad:
Ingredients:
- 2 cups chopped kale
- 1/2 cup grated carrots
- 1/2 cup cooked and diced beetroot
- 1/4 cup toasted walnuts
- 1/4 cup crumbled goat’s cheese
- Vinaigrette made with olive oil, balsamic vinegar, honey and mustard
Instructions:
- In a large bowl, mix the kale, grated carrots and diced beetroot.
- Add the toasted walnuts and crumbled goat’s cheese.
- Prepare the vinaigrette by mixing olive oil, balsamic vinegar, honey and mustard in a small bowl.
- Pour the dressing over the salad and toss well to coat all the ingredients.
- Serve your nutrient-rich winter salad as a side dish or main course.
This salad is packed with vitamins, minerals and antioxidants to boost your immune system and give you a dose of vitality during the cold months.
Physical exercise: an essential complement
How can exercise boost your immunity? Regular physical activity can boost your immune system and protect you against winter infections.
In winter, it can be tempting to stay warm indoors, but it’s essential to keep moving to maintain your health. Here’s how exercise can boost your immunity:
- Immune system boost: Exercise increases blood flow, making it easier for immune system cells to move around the body to detect and fight infection.
- Stress reduction: Physical activity releases endorphins, hormones that give you a feeling of well-being and reduce stress. Chronic stress can weaken the immune system, so exercise helps to keep it in balance.
- Improved quality of sleep: Regular exercise can promote better quality sleep, which is essential for a strong immune system.
Physical activity adapted to the season
Find winter activities that you enjoy, such as skiing, snowshoeing, ice skating or swimming in a heated pool. Outdoor exercise can be particularly refreshing and revitalising during the cold months.
Vitamin and drug interactions
The interaction between vitamins and medicines is a complex and important subject, especially where vitamins D and E are concerned. According to a systematic review of the literature on interactions, it has been found that certain drugs can affect vitamin D status, or that supplementation with certain drugs can alter their efficacy or toxicity. For example, atorvastatin appears to increase 25(OH)D concentrations, while vitamin D supplementation decreases atorvastatin concentrations. The use of thiazide diuretics in combination with calcium and vitamin D supplements may lead to hypercalcaemia in the elderly or those with compromised renal function or hyperparathyroidism.
With regard to vitamin E, it is indicated that consumption of high-dose supplements (≥ 300 mg/day) may lead to interactions with drugs such as aspirin, warfarin, tamoxifen and cyclosporine A, potentially altering their activities. However, for the majority of drugs, even at high doses, interactions with vitamin E have not been observed and are therefore unlikely. It is important to note that taking tocopherols and tocotrienols in nutritionally relevant doses does not appear to cause harmful drug-nutrient interactions.
In this context, it is essential to consult a healthcare professional, in particular your pharmacist, before starting vitamin supplementation if you are already taking medication. Pharmacists can provide personalised advice based on your medical situation and current treatments. They can also help identify any potential risks of interaction between your medicines and the supplements you are considering taking.
Sleep and rest: a vital duo in winter
The importance of quality sleep cannot be underestimated in strengthening your immune system and keeping you healthy in winter.
Quality sleep :
- Allows your body to regenerate.
- Promotes the production of immune cells.
- Contributes to recovery after exercise.
To improve the quality of your sleep, adopt stress management techniques, such as meditation or yoga, before going to bed. Also create an environment conducive to sleep, by maintaining a comfortable bedroom temperature and limiting exposure to screens before bedtime.
By following these tips, you can look after your body all winter long and boost your immunity to face the cold months with confidence.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7692327/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8539268/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10540648/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9981644/
- https://pubmed.ncbi.nlm.nih.gov/35434916/
