The winter season is notorious for making us feel lethargic, sleepy and low. With shorter days and longer nights disturbing our circadian rhythm, the body produces more melatonin. Considering we may not get enough sun exposure on certain days, the level of Vitamin D may also go down causing mood swings and anxiety.
One of the best ways to tackle these winter woes would be to improve your diet and add the right nutrients for better immunity and mood. Iron regulates body temperature, zinc provides protection from the cold, and Vitamin C boosts immunity and protects against seasonal illnesses. In this article, we discuss must-have nutrients in your diet for winter.
Iron
It helps to regulate body temperature during winter and also helps maintain healthy skin, hair, and cell growth apart from maintaining hemoglobin. You can add honey, green leafy vegetables, dry fruits and seeds, fortified foods, jaggery, beetroot, spinach, broccoli and pomegranate to your diet.
Calcium
Our physicians have all advised us to add calcium sources to our diets, especially as growing kids. The body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium and Vitamin D may have benefits beyond bone health. Include green leafy vegetables, milk and milk products, dry fruits and seeds, and soya products in your diet to intake your calcium sources.
Zinc
Research has shown that taking zinc within 24 hours of the first sign of a cold can reduce the duration of the cold. It is the most essential mineral that needs to be included in your winter diet because zinc contains more than 300 enzymes that help repair wounds and maintain growth in children and fertility in adults. Add a lot of tofu, lentils, chickpeas, oats, and wheat germ to your diet.
Folic Acid
Folic acid is essential for proper cell growth. It is also referred to as folate or vitamin B9. It is especially important for pregnant women or women trying to conceive. The best sources for folic acid are spinach, beetroot, broccoli, mustard greens, orange, banana, and eggs.
Vitamin C
Nature’s immunity booster, it is present in a number of seasonal vegetables and fruits. Consume Vitamin C to ward off cold, cough and other seasonal diseases. Drinking a glass of warm water with lemon juice may help you boost Vitamin C levels in the body. Consume carrots, beetroots, citrus fruits, green leafy vegetables, tomato, and kiwi fruits.
Vitamin A
An antioxidant, Vitamin A supports the health of bones, teeth and soft tissues. It also supports the immune system's health by maintaining the body’s natural defences. It is abundant in spinach, carrot, apricot, sweet potato, pulses, and tomato.
Vitamin D
The sunshine vitamin may be depleted in the boy during winter. It is absolutely essential to consume it with your food. Add dairy products, soya milk, and orange juice to your winter diet.