There are several reasons to love winter season like some love playing in the snow, enjoying the holidays with family and friends, and drinking endless cups of tea and coffee!
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But along with all of the winter fun comes nearer. Shorter days mean less sunlight exposure, cold temperature indicates less time spent outdoors, and more weather-beaten dry skin. What to do? In addition for staying active and breathing fresh air, you can take some specific minerals and vitamins that further helps in balancing the effects of winter on the body. In this article, we will discuss some vitamins and minerals to boost your immune system in winter.
In order to stay healthy with the mind, spirit, and body during the winter season, and especially if you’re working hard and busy. This all will need to optimize the diet, supplement, and nutrition you are taking with some essential vitamins and minerals. Yes, there are some vitamins and minerals to boost your immune system in winter.
Nutrients in whole food form are always best for your overall health, but a supplement full of vitamins and minerals can also help ensure you’re getting adequate amounts.
Top 5 Vitamins and Minerals to Boost Your Immune System in Winter:
1. Vitamin D
It is normal to see people facing Vitamin D deficiency during the winter season because it is generally obtained from the sun, and that’s much more challenging during the cold weather. But without vitamin D, our health suffers. It helps us absorb and metabolize essential minerals for proper cell development, and improves the immune system.
What you can do to have Vitamin D: Step outside during the mid-day sun for at least 15-20 minutes. You can also get Vitamin D in food such as butter, eggs, milk, cod liver oil, mushrooms, and fatty fish.
2. Vitamin C
Vitamin C offers protection against immune system deficiencies – particularly helpful in preventing cold and flu. It also helps our bodies detox, maintaining bones and teeth, nourishing the skin, and healing wounds.
Foods that have it Vitamin C: Peppers, citrus fruits, dark leafy vegetables, strawberries, vegetables, tomatoes, and fruits.
Not only does iron helps in keeping the immune system strong during cold and flu season, but it also helps in keeping the energy high despite the shorter days and decreased physical activity. Iron also helps in carrying oxygen throughout the body part, nourishing all of the organs so organs will continue to functioning optimally.
Foods that have Iron: Beans, red meat, poultry, dark leafy vegetables, and seafood.
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4. Folate or Folic Acid
Folate is the natural nutrient found in foods, while folic acid is a synthetic version that is similar but slightly less bioavailable. Both versions are a mood regulator, that helps in beating the cold in the winter season. It can also help to prevent diabetes, heart disease and certain forms of cancer, as well as it supports healthy cells growth.
Foods that have Folate: Dark leafy greens, beans, peas, avocado, nuts and seeds, lentils, and broccoli.
Zinc acts as an antioxidant in the body helps in fighting against the free radical damage, balancing hormones, supporting healthy immunity and digestion, and helping repair tissue. Without zinc, a person may likely to feel sick and tired.
Foods that have Zinc: Spinach, beef, seafood, pumpkin seeds, beans, and nuts.
All the above-written vitamins and minerals to boost your immune system in winter are easily available and very helpful not only in winters but also in summers.
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