Taking care of your health in winter is especially important. Low outside temperatures, limited access to sunlight, and lower consumption of fresh vegetables and fruit can result in reduced immunity. In Poland, many people experience an increased demand for vitamins and minerals that support the immune system in winter. To fully take care of your immunity, it is worth focusing on a balanced diet and, if necessary, after consulting a specialist, also implementing supplementation.
What are the effects of insufficient vitamin supply?
Vitamins and minerals support the proper functioning of the entire body on many different levels. Thanks to them, we are able to cope with everyday work and responsibilities, maintain good well-being and physical fitness. When our demand significantly exceeds the amount of ingredients supplied, a poor diet can lead to:
- chronic fatigue,
- poorer mental well-being,
- lower immunity,
- poorer condition of hair, skin and nails,
- impaired functioning of various systems in the body.
The supply of vitamins and minerals at the right level is especially important for children, whose bodies are still developing. An appropriately varied diet should provide all the necessary nutrients so that the child’s developing body functions properly.
How to take care of your health in winter?
To maintain good health in winter, you need to take care of yourself holistically. It is recommended to:
- Warm clothing – to prevent your body from cooling down.
- Avoid crowded public places.
- Wash your hands more often – proper hygiene is the first step to taking care of yourself.
- Not giving up physical activity – it also affects your well-being and immunity.
- A balanced diet – providing your body with the necessary nutrients, and supplementing them if necessary.
- More time for sleep and rest – in winter, the body encounters more challenges, so it is worth providing additional opportunities for regeneration.
Vitamins in winter
Limited access to sunlight, as well as fresh fruit and vegetables, often causes an increased demand for vitamins and minerals in winter. It is worth paying attention to nutrients such as:
- Vitamin D – due to Poland’s latitude, as many as 70% of Poles may have an increased demand for vitamin D. This is due to limited access to sunlight in the autumn and winter months. Vitamin D is synthesized by the skin under the influence of UVB radiation. For this reason, it is recommended to supplement it at least from September to May. People who use sunscreens and perform office work are recommended to supplement with vitamin D all year round.
- B vitamins – the source of many B vitamins are green leafy vegetables and legumes, which we eat much less of in winter. Meanwhile, these vitamins in the body are crucial for proper energy metabolism, cognitive functioning and hormonal balance. Folate supplementation is especially important for women planning motherhood and during pregnancy.
- Vitamin C – helps in the proper functioning of the immune system, which requires special support in the winter. In spring and summer, it is easier to provide the body with this strong antioxidant, because its excellent sources include peppers, parsley, strawberries and blackcurrants.
- Magnesium – This is a key element for health, which improves the functioning of gray cells and strengthens the immune system, making it especially necessary in winter.
- Zinc – found in tomatoes, parsley and cabbage vegetables, among others, supports fertility, skin health and the digestive system. If necessary, it is worth considering supplementing it in winter.
- Iron – vegans and vegetarians may struggle with an increased demand for this element in winter, especially due to limited consumption of green leafy vegetables. In addition, the reduced supply of vitamin C in the body at this time also affects the amount of the element, because it is this vitamin that increases the absorption of iron.
Who can consider a vitamin complex?
Vitamin supplementation should always be started with a medical consultation. Based on the medical interview, the specialist will order appropriate blood tests that will indicate our body’s need for a specific vitamin and will allow us to select the right dose of vitamin and mineral preparations. The need for supplementation may apply to anyone, regardless of age and gender, and usually occurs when we do not provide the body with all the required ingredients with food.
How to supplement vitamins in the body?
In matters such as taking care of your health in winter, a balanced diet and an active lifestyle should always be the basis. Do not give up eating vegetables and fruit. In addition, regularly eat whole grain products, nuts and cold-pressed vegetable oils. The diet supporting the body in winter should also include lean meat and fish. Take care of your sleep and physical activity, but avoid stress and overwork. If necessary, choose high-quality dietary supplements from proven manufacturers. There are many multivitamin preparations available on the market, for example the Plusssz Multivitamin + Minerals vitamin complex, which does not contain sugar and in addition to vitamins also contains minerals such as calcium, magnesium and zinc.
Dietary supplements cannot be used as a substitute (replacement) for a varied diet.