Hey Angels and Alphas,
During the winter months, colds and viruses run rampant through the air, so it’s important to make sure you’re giving your body everything it needs to fight off illnesses and keep you going strong during the cold season.
The following are seven essential vitamins your body needs during the cold season, with suggestions on how to incorporate them into your diet daily.
1) Vitamin D
As the cold season approaches, it’s important to remember that your body needs vitamins. One of these essential vitamins is Vitamin D. While you can get Vitamin D from food sources, it’s more difficult when you’re sick and have a low appetite. It can also be hard for people with dark skin or those who live in colder climates who don’t spend as much time in natural light during winter months.
The best way to make sure you’re getting enough Vitamin D is by taking supplements. If not, talk with your doctor about other options such as a tanning bed or eating fortified foods like milk and cereal which are good sources of Vitamin D.
2) Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient for humans and it’s a water-soluble vitamin. The human body does not store this vitamin, so it must be consumed on a regular basis. Vitamin C helps maintain healthy connective tissue throughout the body and aids in the production of collagen that’s found in skin, ligaments, cartilage, and bones. It also helps form blood vessels and increases iron absorption by regulating blood clotting.
Vitamin C is most commonly obtained through foods like oranges or grapefruit but can also be obtained through supplements if you do not have access to fresh fruits or vegetables on a daily basis.
3) Vitamin B6
Vitamin B6 is essential for boosting your immune system. This vitamin aids in fighting off bacteria and viruses, which can help to prevent colds and other respiratory illnesses. Vitamin B6 also helps regulate metabolism, so it is important for maintaining a healthy weight during colder months.
This vitamin does not produce energy on its own but aids in converting carbohydrates into sugars that are then used by the body for energy. It is recommended that adults consume between 1-1.5 milligrams per day of Vitamin B6 from food sources or a supplement containing at least 10% of this vitamin. Good sources of Vitamin B6 include sunflower seeds, almonds, kale, lentils and avocado.
4) Vitamin E
Vitamin E is an essential nutrient that your body needs during the cold season. It helps boost your immune system, prevents free radicals from harming cells, and assists with cell repair. One of its most crucial functions is protecting your skin against wrinkles.
Vitamin E can be found in foods like avocados, nuts and seeds, leafy green vegetables, sunflower seeds and wheat germ oil. If you take supplements use a combination of d-alpha-tocopherols (natural form) and gamma-tocopherols (synthetic form) in order to maximize the benefits.
5) Vitamin A
Vitamin A is a vitamin that the human body cannot produce on its own, and it can be found in many foods such as animal sources, some vegetables and some fruit. Vitamin A is important for the growth of bones and teeth. It also supports skin health, cellular differentiation, and plays a role in maintaining our immune system.
In cold seasons when your immune system needs an extra boost, vitamin A can help keep you healthy by supporting your respiratory tract, as well as fighting off infection.
6) Folic Acid
Folic Acid is important for pregnant women, but it’s also essential for bone growth and cell division. It can prevent birth defects and anemia in adults. Folic Acid also helps lower high blood pressure, heart disease and cancer risks.
Folic Acid is a water-soluble vitamin that doesn’t accumulate in the body, so you don’t need more than 400 mcg per day. You should be able to get all the folic acid you need from foods such as leafy green vegetables, oranges and beans. However, during pregnancy it may be necessary to take a supplement containing folic acid.