Nutritionist Irina Pisareva (@ irina_nutrition.rus) - about what vitamins are needed in winter, what signs indicate their deficiency and from what products they can be obtained.
Irina Pisareva
Nutritionist
In winter, our body needs vitamins most of all, so hypovitaminosis in the cold season is not uncommon. Sudden changes in temperature and a decrease in sun activity lead to the fact that the body consumes vitamins in an increased mode in order to maintain immunity.
And a lack of vitamins in winter can cause overeating. The body is desperately trying to collect the necessary substances even from "empty" food. Depression, melancholy may begin - we also seize them with far from healthy products.
The lack of vitamins also significantly affects the appearance: the hair loses its shine, the skin dries, redness and rashes appear. Not to mention the circles under the eyes and blurred vision! And due to a lack of calcium, bones suffer - they become brittle, which is very unsuitable, especially during icy conditions. But it is important to remember: not only a deficiency is harmful, but also an excess of substances, and they must be taken wisely.
What vitamins will you especially need in winter?
Vitamin A
This vitamin is indispensable during cold weather - it normalizes the general condition of the body and improves immunity. A lack of it in the body can be indicated by sleep disturbances, muscle spasms, enlarged pupils, and cramps. To prevent these symptoms, add foods rich in vitamin A to your diet: tomatoes, buckwheat, dairy products, kale, dried apricots.
Vitamin C
It is also a very important winter vitamin - it acts as an immunostimulant. Against the background of its lack, drowsiness, lethargy, fatigue and joint pain are noted. Do not forget to add rose hips, lemon, cabbage, frozen berries to your diet (see the recipes for healthy smoothies here).
Vitamin D
Vitamin D is responsible for the strength of bones and teeth; without it, calcium absorption is impaired. It is in winter that we most urgently need it due to the reduction in the number of sunny days. It can be replenished - for this it is enough to eat fatty fish, eggs, dairy products.
Vitamin B
Vitamins of group B cannot be ignored in winter - they normalize carbohydrate metabolism, calm the nervous system. This deficiency can be recognized by cracks on the lips and deterioration of the skin condition. This group includes vitamins B1, B2, B3, B5, B6, B9 and B12, and they can be obtained from a large number of products: spinach, seeds, parsley, seafood.
Vitamin E
An equally important vitamin - not only in winter, but all year round. It is responsible for beauty, helps the body fight stress and oxygenates the brain. Determining its deficiency without a doctor is not easy, but among the common signs are muscle weakness, blurred vision, mood swings. Vitamin E is found in broccoli, eggs, spinach and carrots - make sure to consume these foods regularly.
Fruits and vegetables are always considered the best source of vitamins. But they contain mainly water-soluble vitamins - they do not stay in the body for a long time and are excreted naturally within a few days. Therefore, the use of these products should be constant - I talked about the main rules of nutrition in cold weather here.
But, for example, it is difficult to obtain vitamin D in the required amount in our latitude - especially in winter, when daylight hours are reduced. It is easier to consume as a supplement.
If your diet is far from ideal, you cannot optimize it, or, say, you follow a specific diet, all vitamins are best taken in the form of supplements. But only a doctor can recommend the vitamins you need. Contact him if you are often sick, feel lethargic or apathy. The specialist will prescribe a blood test for the vitamin and mineral kit, if necessary. Remember that taking vitamins without a doctor's prescription can result in hypervitaminosis (overdose of fat-soluble vitamins, for example, of group D, is especially common).
And do not forget about simple rules that will help maintain health in winter: observe the daily routine, do exercises in the morning, dress warmly, do not forget to wash your hands, drink water and ventilate the room well.
Text: Anastasia Speranskaya
