What foods should you eat in winter to get vitamins?

Winter weighs down many of us. You lose energy, you always want to sleep, you can often get the flu or a cold. Most often, these are the first symptoms that the body does not have enough vitamins and minerals. It is best to consult a doctor about which vitamin complex or single element to drink to maintain health.

What vitamins are especially important in winter?

What vitamins should you take in winter to ensure high immunity and maintain normal functioning of all body systems? Let us list the main ones and their sources.

1. Vitamin A

, the main functions of which are:

• improved vision;
• blocking inflammatory processes;
• increasing immunity;
• improved regeneration of skin and mucous membranes;
• strengthening and growth of hair and nails;
• ensuring deep healthy sleep;
• control of hormone levels - this is why this vitamin is especially important during puberty.

Vitamin A also slows down the aging process in the body. The minimum rate of its consumption for an adult is 1 mg/day.

Vitamin A is contained

in fish oil, beef liver, milk and dairy products, chicken eggs, carrots, avocados, broccoli, sweet peppers, pumpkin, potatoes.

2. Vitamin C

- the best natural immunostimulant and antioxidant. This vitamin is also responsible for the normal course of processes such as:

• redox reactions in tissues;
• cellular respiration;
• complete absorption of many other vitamins and microelements, in particular iron and calcium.

Chronic fatigue, irritability, muscle aches, and poor blood clotting may indicate a lack of this vitamin. The daily requirement of vitamin C for an adult is 75–90 mg/day. For people living in the Far North, this norm is much higher.

Vitamin C contains

in citrus fruits, rose hips, white cabbage, peaches, strawberries, garden strawberries, berries and leaves of raspberries and black currants.

3. Vitamin D

The most important element responsible for the normal absorption of calcium and phosphorus.

It is notable for the fact that it can be synthesized by the body itself with regular exposure to the sun. That is why many experience a deficiency of it on cloudy winter days.

Young children, whose musculoskeletal system is in the formative stage, especially need vitamin D. A lack of this vitamin threatens the development of such serious pathologies as rickets, osteoporosis and retardation in mental and physical development.

In conditions of lack of sunlight, it is necessary to take synthesized vitamin D. The average daily requirement for a child is 10 mcg. This is a fat-soluble vitamin, therefore, regardless of the time of year, your table should always have

fatty fish, cheese, cottage cheese, vegetable and butter and chicken eggs.

4. Vitamin E

deservedly considered a “beauty vitamin”, since it is responsible for a healthy complexion and natural shine of hair.

In addition, it ensures normal saturation of the brain with oxygen, normalizes the functioning of the nervous system, helps cope with stress, and has a rejuvenating effect on the body.

Vitamin E contains

in green vegetables, vegetable oil, eggs and beef liver.

5. B vitamins.

This group includes a whole complex of vitamins, including:

• vitamin B1
  - needed to maintain physical activity and performance, as well as to normalize carbohydrate metabolism;
• vitamin B6
  - normalizes the functioning of the nervous system, helps avoid depression;
• vitamin B9
  - prevents the appearance of tumors, is necessary for the normal course of pregnancy;
• vitamin B12
  - inhibits the aging process, tones.

The first signs of vitamin B deficiency are pale skin, watery eyes, and dry, chapped lips. Its deficiency is also indicated by causeless melancholy, poor sleep, lethargy, and dizziness.

The main sources of vitamins in this group: buckwheat, legumes, nuts, beets, chicken and beef liver, cauliflower, rye bread, rolled oats, tomatoes, dairy products.

6. Vitamin R

Has antioxidant properties. Thanks to it, the walls of blood vessels retain their elasticity

Contained in cabbage, parsley, dill, rose hips, grapes and hot peppers.

It should be remembered that vitamins are divided into two types: water-soluble and fat-soluble. The first includes nutrients from group B, vitamins P and C, the second - A, K and D.

Fat-soluble vitamins can only be absorbed if there is a sufficient amount of fat in the body, so in winter you should especially not give up the latter.

It is important to understand that gaining excess weight is not associated with eating fatty foods, but with the fact that in a state of vitamin deficiency, appetite increases, and the body tries to compensate for the lack of vitamins from empty, in this sense, but high-calorie dishes.

Oh, this treacherous winter...

During the cold season, relationships with food are not so simple. There is a tendency that the longer food is stored, the less vitamins it contains. Therefore, glossy apples, potatoes, cabbage and other products sold in supermarkets in winter contain much less nutrients. This must be taken into account when creating the menu.

The cooking method also affects the concentration of vitamins. The most gentle type of heat treatment is steaming. You can also bake dishes in the oven. But still, the best way to saturate the body with useful substances is to consume raw foods.

In winter, this is somewhat problematic, and that is why it is better for you to drink preventive vitamin and mineral complexes.

It is advisable that it be dry frozen. Make dried apples and apricots; they will be stored all winter. You also need to stock up on linden blossom, various herbs like thyme, and rose hips. In winter they can be brewed as tea and drunk on cold evenings.

Make a vitamin “bomb” from honey, lemon, dried apricots, prunes, walnuts and other products (optional). Just 1-2 spoons of this mass per day, and some of the vitamins will already be in the body.

Here are a few more rules that will help you stay in tune:

• sleep at least 8 hours a day;
• go for a walk, don’t let the sunny days pass you by;
• ventilate your home;
• exclude junk food (fast food, smoked meats, processed foods, flour products);
• do not forget to drink clean, unboiled water and green tea;
• give up alcoholic drinks and cigarettes;
• Remember to regularly take vitamins with quality food and pharmacy complexes.

By following these guidelines, you will incur minimal costs. When choosing synthetic vitamins, consult your doctor. The specialist will analyze existing problems and prescribe preventive complexes that are right for you.

Anna Mironova

Reading time: 10 minutes

A A

For beauty and preserving youth, a woman needs not only positive emotions and a good mood. Vitamins are indispensable in this matter. With their deficiency, problems appear such as dry lips, brittle nails, peeling skin, and this list can be continued endlessly. Natural sources of vitamins are fresh foods, fruits, vegetables, meat and fish products.

But the vitamins they contain are not always enough to maintain the internal strength of the body. Therefore, doctors all over the world advise periodically making and taking vitamin complexes for beauty, health and youth.

Preparing vitamins for the winter

One of the most effective ways to avoid vitamin deficiency in winter is a proper balanced diet. It is during the cold season that the body especially urgently needs shock doses of vitamins and nutrients, when summer “reserves” have come to an end.

Not all vegetables and fruits can be bought in the store in winter. Of those on sale, many are not only completely tasteless and do not carry any benefit, but are also grown in the cold season using fertilizers that are harmful to health.

Imported fruits, as a rule, arrive on supermarket shelves unripe and coated with special substances that ensure their safety during long transportation. The use of these compounds explains the unnaturally bright color and glossy shine of the peel.

You can take care of natural vitamins on the table during the cold season in the summer and early autumn by drying and freezing seasonal vegetables and fruits for future use. Home freezing in the chamber of a regular refrigerator preserves all the vitamins and minerals in fruits no worse than shock freezing, which is done in an industrial environment using specialized equipment.

To get the maximum benefit from frozen fruit, do not put it in the microwave or under hot water before eating.

Place it in advance on the top shelf in the refrigerator - gradual defrosting at a temperature of about +5 ℃ will leave all vitamins and microelements intact.

Frozen vegetables can be added to hot dishes and salads. Fruits and berries can be eaten plain and used for making desserts, compotes, fruit drinks, homemade yoghurts, etc.

Gifts of summer that are perfect for home freezing are:

• tomatoes;
• Bell pepper;
• broccoli, cauliflower and Brussels sprouts;
• eggplant;
• zucchini;
• pumpkin;
• mushrooms;
• all types of greens, except lettuce;
• sorrel;
• any berry.

Suitable for drying:

• dog-rose fruit;
• black currant (berries and leaves);
• chokeberry;
• carrot;
• beet;
• mushrooms;
• apples and pears (compote mixture).

Natural homemade preparations will also bring a lot of benefits. Even after prolonged cooking, currant jam retains a huge amount of vitamin C. Sauerkraut contains no less of it, 200 g of which is the daily requirement of an adult for this vitamin.

Making blanks

Thus, the jams, preserves and compotes we are accustomed to, which skillful housewives roll into jars, lose almost all of their properties when exposed to high temperatures. Knowing this, many refuse heat treatment in favor of freezing. It really can preserve many nutritional components.

At the same time, in order to get the most beneficial effect, you need to learn how to defrost fruit preparations correctly. Frozen products should not be immediately brought under hot running water and placed in a microwave oven. It is better to place it on the shelf in the refrigerator in advance. There, stocks will be able to defrost without haste and loss of properties.

Symptoms of vitamin deficiency

Recognizing vitamin deficiency is not so easy. It often disguises itself as all sorts of disorders in the gastrointestinal tract, cardiovascular and nervous systems. Chronic fatigue due to vitamin deficiency is often explained by pressure at work and daily stress.

The most common symptoms of vitamin deficiency are:

• loss of shine and hair loss;
• brittleness and dullness of nails;
• dry skin and lips;
• bleeding gums;
• lethargy, irritability, apathy;
• sleep disorders.

In winter, it is not always possible to build a diet in such a way as to obtain the required daily intake of all necessary vitamins and microelements along with food. In this case, synthesized monovitamins and balanced multivitamin complexes will come to the rescue.

Types of vitamins

Based on their mode of action, multivitamin preparations are divided into general and narrowly targeted.

The former make it possible to provide the body with the daily norm of vitamins in order to prevent the occurrence of their deficiency, the latter are taken as prescribed by a doctor as part of the complex therapy of certain diseases.

In both cases, an overdose should not be allowed: hypovitaminosis carries no less danger than a lack of vitamins.

Any vitamin preparations are dietary supplements

to food and are dispensed by a pharmacist without a doctor's prescription in any pharmacy.

The daily requirement of vitamins is a relative value and directly depends on age, lifestyle, health and intensity of physical activity. Depending on the above, multivitamin complexes are divided into the following types:

• universal,
• children's,
• for men
• for women,
• for the elderly,
• for athletes, etc.

Vitamin preparations for pregnant and lactating women should be included in a separate category.

Expert advice

Qualified doctors recommend following the prescribed dosage when using medications, as well as monitoring the body’s response. If side effects are noticed, you should immediately stop taking it and see a doctor. Excess vitamins can lead to intoxication and cause the development of serious chronic diseases. In addition to the above, professionals advise:

• Do not abuse junk food and alcoholic drinks.
• Exercise regularly.
• Avoid stressful situations.
• Maintain a sleep schedule.
• Stay outdoors and drink your daily amount of water.

What vitamins should children take?

In winter, in order to prevent vitamin deficiency, it is worth adding vitamins in addition to the child’s basic diet.

Below we list the main vitamins that a child must receive in the daily amount and their functions.

1. Vitamin A
   is responsible for the normal development of the skeletal system, rapid regeneration of mucous membranes and skin, and also increases the body's resistance to upper respiratory tract infections.
2. Vitamin B1
   accelerates carbohydrate metabolism and is responsible for normal mental activity and visual acuity. Its acute deficiency can provoke muscle atrophy.
3. Vitamin B2
   improves metabolic processes and directly affects the quality of physical development. Its deficiency can cause growth retardation.
4. Vitamin B3
   is responsible for the production of antibodies and red blood cells, thereby ensuring strong immunity. It also stabilizes the functioning of the fragile children's nervous system.
5. Vitamin B6 (folic acid)
   prevents anemia, is responsible for the health of the skin and helps improve appetite and activity of the gastrointestinal tract.
6. Vitamin B12
   is involved in the production of red blood cells, improves memory and brain activity. Its deficiency can cause neurological disorders and anemia.
7. Vitamin C
   has a protective function: it is responsible for immunity, promotes proper development of teeth, improves blood clotting and skin regeneration.
8. Vitamin D
   is indispensable for the normal development of the musculoskeletal system in children and is responsible for the absorption of calcium and phosphorus. Its deficiency can provoke rickets.
9. Vitamin E
   normalizes the activity of the cardiovascular and nervous systems, accelerates skin regeneration, has an anti-inflammatory effect, and strengthens the immune system.
10. Vitamin PP
    is responsible for metabolic processes and the quality of heart function. Its deficiency can cause arrhythmia, weakness and problems in the gastrointestinal tract.

Is it worth buying pharmaceutical products?

Many people wonder what vitamins are best to take in winter? Ideally, the entire list of necessary components should come to a person along with food. But this happens extremely rarely, and then vitamin preparations act as assistants. The modern pharmaceutical market has a huge range of similar products and everyone, if necessary, can choose the best option for themselves.

Complexes

The most popular names are:

Types, forms and ratings of drugs

There are several types of pharmaceutical nutrients:

• monovitamins (one component is active);
• multivitamins (they include a limited set of low molecular weight organic compounds);
• vitamin-mineral composition (contains the entire complex of micro- and macroelements and minerals necessary for a person).

Healing products are most often produced in the form of:

• syrups, mixtures, balms and drops;
• soluble and chewable lozenges;
• capsules and classic tablets;
• intravenous or intramuscular injections.

If you are trying to figure out which vitamins are best for adults in winter, pay attention to the ratings of the following popular drugs:

What vitamins should men take in winter?

In winter, in order to prevent vitamin deficiency, it is worth adding vitamins in addition to the child’s basic diet.

1. Vitamin E
   slows down the aging process, fills the body with energy and strength, prevents the development of atherosclerosis, is responsible for the production of the required amount of testosterone, and strengthens the immune system.
2. Vitamin D
   normalizes the functioning of the cardiovascular system and brain, and is responsible for the normal absorption of calcium and phosphorus.
3. Vitamin A
   is responsible for good vision, improves reproductive function, and increases the male body’s resistance to infections of the upper respiratory tract and genitourinary system.
4. Vitamin C
   helps to cope with stress more easily, strengthens blood vessels, normalizes blood pressure and strengthens the immune system.
5. Vitamin H (biotin)
   is responsible for the health of skin, hair and nails, prevents baldness, and normalizes weight.
6. Vitamin N (lipoic acid)
   normalizes thyroid function, fat and carbohydrate metabolism, and is responsible for rapid liver regeneration.
7. Vitamin B2
   is necessary for tissue respiration - saturating cells with oxygen.
8. Vitamin B12
   is responsible for the synthesis of protein and hemoglobin in sufficient quantities and controls the processes of cell division.

What vitamins should women take in winter?

As for the main vitamins responsible for strengthening the immune system, normalizing metabolic processes and the stability of the organs and systems of the body, they are universal for both sexes.

The so-called “beauty vitamins”

, which absolutely should be drunk in winter in addition to the daily diet for both very young girls and adult women -
these are A, C and
E. They are antioxidants that remove free radicals from the body and slow down the aging process. Also, these vitamins provide a healthy complexion, moisturize the skin, smooth out wrinkles, improve the condition of hair and nails, and normalize the water-salt balance.

It is also worth mentioning the general strengthening and cleansing effect of vitamin A, which prevents the development of gynecological pathologies and malignant neoplasms.

Vitamin E

participates in the production of collagen and elastin fibers, normalizes blood pressure and improves the functioning of the circulatory system.

Vitamin B6

stabilizes the condition during PMS, helps to endure stressful situations more easily, and normalizes sleep.

Vitamin PP

(nicotinic acid) regulates blood cholesterol levels and ensures normal functioning of the cardiovascular system.

Vitamins B6, B12 and B9 (folic acid)

indispensable for maintaining female reproductive health.

The vitamins that a woman needs for normal pregnancy and lactation deserve special mention. In winter, it is difficult to obtain these vitamins in sufficient quantities from natural products, and therefore they should be taken in synthesized form.

During pregnancy, the female body's needs for essential vitamins increase by 15–25%

, and here are the standards that, as a rule, are recommended to be followed:

• A - 1 mg,
• B1 - 1.5 mg,
• B2 - 1.6 mg,
• B5 - 7 mg,
• B6 - 2.2 mg,
• B9 (folic acid) - 0.4 mg,
• B12 - 2.2 mcg,
• C - 100 mg,
• D - 10 mcg,
• E - 18 mg,
• K - 65 mcg,
• H - 100 mcg,
• F - 1 g,
• P - 150 mg,
• PP - 25 mg.

In the first trimester, it is especially important to receive sufficient quantities of folic acid, the lack of which can provoke the development of serious pathologies in the fetus.

Vitamin B6 helps cope with toxicosis, improves mood, and fills the expectant mother’s body with energy. Vitamin B12 normalizes metabolic processes and stabilizes the functioning of the nervous system.

Equally important is the consumption of vitamin C, which is responsible for the absorption of iron and the production of hemoglobin. Hemoglobin deficiency provokes anemia, oxygen starvation and can lead to uterine hypertonicity.

Vitamin D in tandem with calcium ensures the normal formation of the bone system, teeth, endocrine and urinary systems of the fetus.

During lactation, it is necessary to obtain sufficient amounts of vitamin D in order to prevent rickets in a newborn baby. It is usually prescribed by a doctor as a single drug.