Essential vitamins needed to stay well this winter – and foods that contain them – Wales Online

In the winter months, its even harder to fight off infections, and with the added pressure of Covid-19, its more important than ever to boost the body's immune system.

Seasonal factors such as a lack of sun, less time spent outdoors and fewer options for fresh produce can cause vitamin levels to plummet.

Nutritional experts at fitness training specialist OriGym have revealed the six vitamins you need in winter to beat the blues and how to incorporate them into day-to-day living:

The body produces vitamin D in response to sun exposure, but because the winter sun is not strong enough for the body to make vitamin D, most people will need to supplement it during the colder months.

Its one of the best vitamins to boost the immune system as it helps facilitate normal immune system function and it provides improved resistance against certain diseases.

Vitamin D is mainly produced in your skin in response to sunlight, but its also readily available in a supplementary form and found in some foods too, including:

Liver

Red meats

Oily fish, such as salmon, mackerel, and sardines

Egg yolks

Cheese

Tuna

Vitamin C provides a major boost to the immune system during winter, helping the body fight against cold and flu. It also helps to alleviate fatigue, detox the body, nourish the skin and enhance wound healing during the season.

As a powerful antioxidant, vitamin C can help strengthen the body's natural defences. One way it does this is by encouraging the production of white blood cells known as phagocytes and lymphocytes which help protect the body against infection.

Our bodies dont produce it naturally, but vitamin C is best absorbed in natural sources or supplementary form and can be found in a range of different foods like:

Oranges

Strawberries

Broccoli

Sprouts

Potatoes

Blackcurrants

Peppers

This mineral is needed by the body to make proteins and DNA, the genetic material in all cells.

Zinc also helps the immune system fight off invading viruses and bacteria, and its often used in the battle against the common cold.

To ensure that you get enough zinc to help keep your immune system strong, here are some zinc-rich foods you should consider incorporating into a daily diet:

Shellfish

Legumes, such as lentils, chickpeas, and beans

Seeds

Almonds

Peanuts

Milk

Cheese

Eggs

Red meat

Dark chocolate

Vitamin E

Vitamin E is another winter staple and one of the best vitamins for the immune system that you need to keep you feeling healthy and free of colds and flu.

As a powerful antioxidant, vitamin E plays a vital role in helping the body fight off infections. It helps protect cells from damage caused by free radicals, which are compounds formed when the body converts food into energy. Its crucial to get enough of it during the cold, winter months. Luckily, vitamin E is found in a range of foods, including:

This nutrient is especially needed for efficient immune cell proliferation which is needed to fight infection. In general, iron deficiency could cause the immune system to weaken and anaemia to develop, which is a decrease in the number of red blood cells present in blood.

Iron helps carry oxygen to cells, so, if youre suffering from anaemia, not only will you feel lethargic and fatigued due to less oxygen reaching every part of your body, but your immune system is going to take a hit and be weakened too.

Especially in winter, its worth taking iron supplements or increasing your intake of iron-rich foods such as:

Red meats

Chicken

Liver

Beans, such as chickpeas, red kidney beans, and edamame

Nuts

Oysters

Mussels

Turkey

Pumpkin seeds

Although known for keeping bones and teeth strong, calcium is also one of the best winter vitamins to boost the immune system.

The mineral plays a number of roles within the body, it plays a role in helping blood to clot, muscles to contract and regulates normal heart rhythms and nerve functions. Not only does calcium help to maintain strong teeth and bones, but its also necessary for muscles to move and for nerves to carry messages from the brain to every other body part.

Calcium also plays a central role in the activation of cells in the immune system and controls whether immune cells can use the nutrients they need to fuel their multiplication for fighting off foreign bodies, like germs, viruses, or bacteria. Some foods that are are rich in calcium that you can easily add to your diet include:

Milk

Cheese

Yoghurt

Sardines

Salmon

Almonds

Whey protein

Rhubarb

Seeds

Tofu

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Essential vitamins needed to stay well this winter - and foods that contain them - Wales Online