Nutrients are essential to every individual to maintain physical and mental health and well-being. They are consuming a healthy and balanced diet that contains all nutrients that are essential to regulate day-to-day body functions. During winter everyone feels low and dizzy. Some days we also feel tired from doing our daily chores.Here are some fundamental nutrients that are needed during winter to keep you active all day.
1. Complex Carbohydrates
Always start your day by consuming a healthy breakfast like oats, nuts, whole grains, and fruits. These fruits not only make you fuller but also keep you active throughout your day. After consuming whole grains serotonin levels get increased due to the presence of complex carbohydrates.
2. Vitamin D
Vitamin D is an essential nutrient that can be synthesized by the body after exposure to sunlight. vitamin D also helps in bone mineralization and better absorption of calcium. Calcium is necessary for pregnant women and children for the growth of bones. It is mainly present in dairy products, juices, salmon, etc.
3. Vitamin C
Vitamin C is a magic vitamin during winter. It also helps in the prevention of colds and flu. This vitamin also plays a key role in wound healing. This is mainly present in citrus fruits like lemon and leafy vegetables.
4. Zinc
Zinc plays a vital role in cell metabolism and protein DNA synthesis. It also boosts your immune system. zinc is mainly present in eggs, seafood, nuts, and seeds.
5. Iron
Many suffer from iron deficiency which can be problematic sometimes because it produces haemoglobin. The protein known as haemoglobin is in charge of delivering oxygen to your tissues, making it somewhat significant. Additionally, it may be able to control your body temperature, which is helpful if you're attempting to stay warm this season. Consult your doctor about taking an iron supplement if you're feeling lethargic, have brittle nails, have cold hands, and feet, or experience migraines. To increase your iron intake in the kitchen, you can also cook up some beans, lentils, leafy greens, or red meat.
6. Folic acid
The development of new, healthy cells depends on this vitamin. For women, folic acid is similarly vital. especially those who are expecting because it promotes the growth and cell development of the fetus and guards against neural tube problems. it is mainly present in fortified cereals and green leafy vegetables.
7. Omega 3 and 6 s polyunsaturated fats
Both omega-3 and omega-6 fatty acids are essential for healthy growth and development as well as cognitive function. Omega-6s are a form of polyunsaturated fatty acid (PUFA) that supports your reproductive system, supports healthy skin and hair growth, supports strong bones and controls metabolism.
8. Probiotics
We have a close connection between our stomach and our brain, so maintaining a healthy gut year-round makes us happy. Include fermented foods like kimchi, sauerkraut, and yoghurt to fill your gut with beneficial microorganisms that are essential for preserving your digestive health. There is rising evidence and interest in the role of the microbiome in promoting immunological health, which is great news as we enter the colder months.
Conclusion:
Vitamins are essential components for overall health and well-being throughout the year, not only in the winter. Supplements can be beneficial for preserving a strong immune system, staying warm, and battling the winter blues. Additionally, it's critical to keep in mind that there are no miracle drugs or vitamins. The vitamins you require should be provided by a balanced diet, and supplements should do just that supplement. Consult your physician about any deficiencies.
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