Vitamin and mineral supplements are indispensable for dealing with the challenges of winter.

Here are the nutrients our body needs:

Vitamin C

Vitamin C is our best ally during the winter. Also known as ascorbic acid, vitamin C is perfect for fighting temporary fatigue and supports the proper functioning of the immune and nervous systems. In other words, it is a key weapon to help the body fight infections and maintain morale. Since the body cannot produce it on its own, it is necessary to include it in your diet through foods like blackcurrants, kiwi, oranges, parsley, etc., or take dietary supplements as a cure.

Vitamin D

The body produces vitamin D when exposed to sunlight. This is why it is often lacking during winter, as the days are shorter and less sunny. Vitamin D is found in fatty fish like salmon, trout, sardines in oil, egg yolks, and mushrooms. It plays a crucial role in the development and maintenance of bone mass by aiding in the absorption of calcium and phosphorus. Its effect on white blood cells also helps strengthen the immune system.

Magnesium

Magnesium can also be a great ally in winter. This mineral helps fight temporary depression and reduces irritability and nervousness. By stimulating the central nervous system, magnesium also aids in falling asleep. However, our body cannot produce it on its own. Almonds and coriander seeds are rich in magnesium, and a deficiency often manifests as eyelid spasms.

B Vitamins

Rely on B vitamins as well. They help reduce fatigue and ensure the proper functioning of the nervous system. Specifically, focus on vitamin B2, B3, B5, B6, B9, and B12. These vitamins are essential for energy production. In terms of diet, they are mainly found in whole grains, fish, egg yolks, poultry, and brewer’s yeast.

Zinc

Another essential nutrient is zinc. This trace element is crucial for the metabolism of proteins, carbohydrates, and fats. It is an excellent ally for protecting against winter ailments. In the body, zinc enhances the activity of lymphocytes—white blood cells involved in immune defense—reducing the risk of catching a cold or shortening the duration of symptoms. Zinc is particularly abundant in shellfish (like oysters), nuts, cocoa powder, and dairy products such as milk and cow’s cheeses.

By including these essential vitamins and minerals in your diet or through supplementation, you can help your body stay resilient and healthy throughout the winter season.