7 Needed Nutrients In Winter and Top Sources

Introduction

Winter brings not festive snow. It also brings must-have nutrients. They keep our bodies resilient in the cold. We’ll uncover the mystery of the seven essential nutrients. Your body craves them during the colder months. Find ways to incorporate them into your winter routine.

Contents

---

Section 1: Vitamin D

Importance

Vitamin D is known as the sunshine nutrient. There is less sunlight in winter. Thus, it is important to get vitamin D from other sources.

It plays an important role in

• building strong bones
• supports the immune system (help the body defend colds and flu)
• increasing muscle strength
• ensuring mental wellness
• proper cell and blood sugar regulation
• cardiovascular health

Sources

When the days grow shorter, our bodies yearn for more sun’s warmth. But fear not, there’s a way to harness the power of sunshine even in the coldest months.

• Dietary Sources: Consume fatty fish, egg yolks red meat, and more
• Supplements: Consider vitamin D supplements (I use this one and it has worked well)
• UV Lamps: Use cautiously after consulting a professional.
• Fortified Foods: Include vitamin D-fortified items in your diet.

Section 2: Omega-3 Fatty Acids

Importance

Omega-3 Fatty acids are beneficial regardless of the season. As winter breezes blow, your brain is working overtime to keep you sharp.

Omega-3 Fatty acids are beneficial regardless of the season.

In winter, it is especially crucial for

• anti-inflammatory properties (reduce swelling)
• immune system support
• potential benefits for mental health.
• skin and cardiovascular health

Sources

As the name suggests, Omega-3 Fatty acids are fatty. Thus, the sources include healthy high-fat foods such as…

• Fatty Fish: Include fish such as salmon, mackerel, sardines, and trout
• Flaxseeds: Add ground flaxseeds to meals for a plant-based source of omega-3
• Chia Seeds: Have this superfood, plant-based source of omega-3
• Walnuts: Snack on walnuts or incorporate them into meals for a plant-based source of omega-3s
• Canola Oil: Use canola oil in cooking and meals increase ALA
• Omega-3 Enriched Foods: Look for foods like eggs, milk, soy and yogurt enriched with omega-3s.

Section 3: Vitamin C

Importance

Winter’s helper is Vitamin C! It keeps you healthy in the cold. Let’s find out why it is so important for us.

Vitamin C is crucial during winter as it

• supports the immune system (help the body defend colds and flu)
• collagen synthesis (maintains skin health in dry winter months)
• antioxidant (reduce oxidative stress caused by winter-related factors)

Sources

Winter woes? Vitamin C to the rescue! Boost your immunity and embrace the cold with a citrus punch.

• Fruits: Include berries, kiwi, and tropical fruits in your diet
• Vegetables: Consume bell peppers, broccoli, and Brussels sprouts
• Supplement: Consume Vitamin C supplements (Look for ones like these)
• Citrus fruits: Eat/juice oranges, grapefruits
• Tomatoes: have tomatoes in your meals

Section 4: Iron

Importance

Do you ever feel your energy waning with the dropping temperatures? This is likely due to a lack of iron.

Iron is crucial in winter as it plays a vital role in

• maintaining overall health
• supporting the immune system (help the body defend colds and flu)
• preventing fatigue (tiredness)
• transport oxygen throughout the body (ensure sufficient energy during colder months)

Sources

Iron is not obtained from irons.

It is a crucial source of nutrients obtained through…

• Consume iron-rich foods: red meat, poultry, fish, organ meats
• Plant-based iron sources: beans, lentils, tofu, and fortified cereals.
• Pairing: iron-rich foods with vitamin C-rich foods to enhance iron absorption.
• Using cast iron cookware: cooking with this increases iron content.
• Iron-fortified food: like certain cereals and bread.
• Nuts and seeds: like pumpkin seeds and cashews.
• Supplements: Consider iron supplements like these if you can’t get enough from foods

Section 5: Magnesium

Importance

Amidst the winter hustle, give your body the relaxation it craves. The calming embrace of magnesium is reassuring.

Magnesium is crucial in winter as it aids to

• maintain proper muscle function
• prevent bad cramps in cold weathers
• support immune system function (fend off common winter illnesses)
• regulate energy metabolism (overall vitality during the colder months)

Sources

• Nuts and seeds: like almonds and sunflower seeds
• Leafy greens: like spinach and kale
• Whole grains: like brown rice and oats
• Legumes: like beans and lentils
• Fatty Fish: Include fish such as salmon, mackerel, sardines, and trout
• Dairy products: like yogurt and milk
• Dark chocolate: 70% cacao and above
• Fruits: like bananas and avocados

Section 6: Zinc

Importance

Feeling especially weak in winter? More Zinc can help address this.

Zinc is crucial in winter as it plays a key role in the following…

• immune system (help fend off common colds and infections).
• wound healing (essential support for recovery from winter-related injuries or illnesses)
• antioxidant (reduces oxidative stress caused by winter-related factors)

Sources

• Zinc-rich foods: like beef, poultry, and seafood.
• Plant-based sources: like beans, lentils, and nuts.
• Dairy products: like milk and cheese for a dose of zinc.
• Whole grains: like wheat and quinoa
• Seeds: snack on seeds like pumpkin seeds
• Zinc-fortified foods: like cereals and yogurts
• Supplements: consider zinc supplements (I use this one and it has worked well)

Section 7: Fiber

Importance

Winter feasts are delightful, but don’t let your digestive system hibernate. Feeling constantly hungry during winter? Fiber is your trusty ally.

In winter, fiber plays a crucial role in the following

• prevents constipation (a common issue during colder months)
• regulate blood sugar levels
• supports overall metabolic function
• contributes to a feeling of fullness
• supporting the immune system (help the body defend colds and flu)

Sources

• Whole grains: like brown rice, oats, quinoa, and whole wheat
• Legumes: like beans, lentils, and chickpeas
• Fruits: like apples, berries, pears, and oranges
• Vegetables: like broccoli, carrots, sweet potatoes, and spinach
• Nuts and seeds: like almonds, chia seeds, flaxseeds, and sunflower seeds
• Foods: like bran cereals and whole-grain bread
• Supplements: Psyllium husk and other fiber supplements

Outro

Now, you are armed with the knowledge of these seven must-have nutrients. You can not only survive but thrive in the cold. Embrace the winter wonderland with a resilient body and a well-nourished spirit. Stay warm, stay healthy, and revel in the beauty of the season.