Five Vitamins You Need Most in Winter

Colds, influenza, and other illnesses are more common during the winter season — especially among the elderly.
Fortunately, there are many vitamins and nutrients that can help strengthen our immune system and protect our physical and mental health during the winter, according to the American newspaper The New York Post.

These vitamins include:

🟡 Vitamin C

Vitamin C is one of the most important vitamins that should be consumed regularly during the winter season.
This vitamin plays several vital roles in the body — including protecting cells and keeping them healthy, maintaining the health of the skin, blood vessels, bones, and cartilage, and helping wounds heal.

According to the UK’s National Health Service (NHS), adults aged 19 to 64 need about 40 milligrams of vitamin C daily.

🟤 Vitamin D

Vitamin D is essential for supporting the body’s immune system.
The body cannot absorb calcium without vitamin D, which makes it crucial for maintaining healthy bones.

It also acts as an anti-inflammatory and antioxidant, protects blood vessels, supports immune function, and helps muscles and brain cells work properly — according to the Mayo Clinic.

Vitamin D may also lower the risk of autoimmune diseases such as diabetes, asthma, and rheumatoid arthritis.

However, during the winter months, the skin produces less vitamin D due to reduced sunlight exposure.

Health authorities recommend that adults aged 19 and older consume 15 micrograms of vitamin D daily.

🟢 Vitamin B6

While all B vitamins are important, vitamin B6 is especially necessary for a healthy nervous and immune system — particularly in winter, when colds and flu are widespread.

A deficiency in vitamin B6 can lead to symptoms such as depression and confusion.

This vitamin helps the body convert food into cellular energy, which can help combat winter fatigue.

Sources of vitamin B6 include bananas, tuna, salmon, poultry, beef, nuts, chickpeas, and whole grains.

The recommended daily intake is 1.3 milligrams.

🟠 Zinc

Zinc is one of the minerals that can help strengthen the body’s natural immune defenses against illness, and it also supports deep, restful sleep.

It plays a role in maintaining healthy skin, immune function, and cell growth, and can also help protect against colds and infections.

Studies have indicated that zinc may reduce the risk of some age-related diseases.

🔵 Omega-3 Fatty Acids

Omega-3 fatty acids are linked to a reduced risk of heart and blood vessel diseases, sudden cardiac death, abnormal blood clotting, and certain cancers such as breast cancer, as well as Alzheimer’s disease and memory loss.

Fish is the best source of omega-3, and the American Heart Association recommends that people without a history of heart disease eat at least two servings of fish per week.

Omega-3 can also be obtained from flaxseeds, chia seeds, and walnuts.

Health Workers Union – Akre Branch