Nutrients That Can Help You Stay Healthy This Winter

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     The winter months bring cold, dryness, cloudiness, and illness. Not only this, but the winters in NE Ohio can be brutal with the fluctuation of weather. If you're like me, staying in, cozied up on the couch, eating comfort foods sounds better than going out in the cold or preparing more balanced/healthy meals. The lack of motivation comes much easier in the winter because of how icky it is outside. And this ultimately leads to our body not getting the proper nutrients it needs to stay healthy. 

    A few of these key nutrients that we need to fight off illness, are Vitamins C and D, and Zinc. If you're not eating a lot of fruits and vegetables, then you are probably not getting the amount of Vitamin C that your body needs. Vitamin D normally lacks in the winter months, because of how bundled up we are going out in the cold and how low the sun sits in the sky, causing the body to not produce the amount needed. 



    It's best to try and get these nutrients through food first. I know it can be hard to get your fruits and vegetables in some times, especially during the winter, but it is the best source of Vitamin C. Adding in fish, dairy, or eggs can help you get Zinc into your system. Salmon, sardines, egg yolks, and some fortified foods contain Vitamin D, but unfortunately it can be really hard to get your daily intake of Vitamin D only from food sources. If you find yourself having a hard time adding these into your diet or lacking the proper amount, try supplementation. 

    Vitamin C will help boost your immune system and fight off colds or the flu. Vitamin D helps reduce your risk of developing depression, which can be triggered or heightened in the winter, and reduces unhealthy cravings (like the comfort foods that sound better than the fruits or veggies). And Zinc helps fight off infections. These are all super beneficial to your health, especially during the winter, when rates of colds and illnesses are high. So if you can't get the adequate levels of the nutrients through foods, try supplementing, because our body needs these vitamins and minerals!


-AM


References:

https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#7.-Fortified-foods

https://www.nytimes.com/2018/02/16/well/live/do-i-get-enough-vitamin-d-in-the-winter.html

https://share.upmc.com/2015/03/maintain-energy-nutrition-winter/#:~:text=Consider%20Adding%20Vitamins%20C%2C%20D,a%20cold%20or%20the%20flu.

Image: https://mnoncology.com/practice-news/vitamin-d-important-enough-to-supplement/

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