Posted on October 31, 2013 by Jenny Cromack

It’s that time of year again dark mornings and dark nights. Yes it’s not a great feeling waking up to darkness and returning home when it is so dark you can’t find your house keys. However just because it’s winter should not mean that you are riddled with sniffs, sneezes and tickly coughs or get the winter blues.  Pain killers are not the answer, it could be as simple as you are lacking sufficient vitamins in your diet. Vitamins and minerals, like proteins, fats and carbohydrates, are essential for the body to function. There are numerous different vitamins and minerals each of which have different functions within the body. Most of these vitamins can be found in a healthy balanced diet. These common sniffles and colds occur around this time of year. As the weather changes, so do our eating habits. As it gets colder we steer away from salads and veg and choose comfort foods. So how can we ensure we have enough vitamins in our body to help us fight illness and survive the winter? Vitamin C and D are the two main essential winter vitamins.

Sufficient Vitamins can be found in a healthy balanced diet consisting of a variety of foods from food groups such as fruit and vegetables, meat, fish, eggs and beans. Milk , dairy and starchy foods such as bread, rice, potatoes and pasta. A small amount of healthy fats and sugars also contributes to a healthy vitamin balance.

Vitamin C

Vitamins C is known as powerful antioxidants, it boost the immune system by neutralizing free radicals that are harmful to the body and dramatically improves the chances of remaining healthy throughout the winter season and throughout the entire year. Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health. The more vitamin C is studied , the better  the understanding of  how diverse it is in protecting our health, from cardiovascular disease, cancer, stroke, eye health and in providing the immunity to living longer.  The RDA (Recommended Daily Allowance) for vitamin C is 75-90 milligrams but research has shown that 500 milligrams is much more effective at preventing illness and has no harm to the body.

While half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you’d need to consume to reach 500 milligrams (mg):

Melon, 1 cup (8 ounces): 59mg

Orange , 1 cup: 97mg

Broccoli, cooked, 1 cup: 74mg

Red cabbage, 1/2 cup: 40mg

Green pepper, 1/2 cup, 60mg

Red pepper, 1/2 cup, 95mg

Kiwi, 1 medium: 70mg

Tomatoes, 1 cup: 45mg.

 

Vitamin D

The shorter days and climatic changes that come at this time of year can not only leave us cold, but short on sunlight too. Getting adequate exposure to the sun’s rays is important for maintaining mood, and its action on the skin is also the main way the body meets its needs for vitamin  D, which research has shown to have a range of benefits for both the body and our brains. Studies show that the winter months can leave us low in vitamin D. So, what are the consequences of vitamin D deficiency, and what can we do to ensure we remain topped up with this important nutrient throughout the winter?

Vitamin D is most popularly known for its role in the maintenance of healthy bone. What is perhaps even less well known is that vitamin D seems to have an influence on the wellbeing of not just the body, but the brain also. Published research shows that this nutrient actually has the potential to combat seasonal affective disorder (SAD) otherwise known as ‘winter blues’ or ‘winter depression’

Bearing in mind its importance for mental and physical health and wellbeing, it makes sense to ensure that our bodies get enough vitamin D throughout the winter months. Seeing as most of our needs for this nutrient generally come from the action of sunlight on our skin, it helps for us to get out more. This is an issue in the winter. In the UK, our skin isn’t able to make vitamin D from winter sunlight (November to March) as the sunlight hasn’t got enough UVB (ultraviolet B) radiation.  People are less likely to venture out when the weather is cold. You have 2 options. Make sure you go on holiday somewhere warm to keep your Vitamin D topped up. (everyone would if they could) if, however, like myself you are riding out the winter in the UK taking a walk for half an hour or more at lunchtime, for instance, can do much to stimulate vitamin D production in the body. Make the most of the sun…..if it’s out get outside!

Apart from sunlight, the other major source of vitamin D is our diet. ‘Oily’ fish such as salmon, mackerel and sardine are rich in vitamin D, and including at least 2 or 3 portions of these in the diet each week will help. Another option for those looking for a convenient food course of vitamin D is cod liver oil ” which contains up to about 500 international units (IUs) of vitamin D per teaspoon. Please check the labels as the vitamin D level in cod liver oil is highly variable from brand to brand.

So to ensure that you keep fighting fit over the winter months eat plenty of vitamin rich  food fruit and  vegetables and get outside and active in the sun.