Essential Vitamins for Autumn and Winter
Summer will soon be a distant memory, and the cold and dark winter days can make it harder to get all the vitamins you need. But getting enough vitamins is vital as the season changes to remain healthy, boost energy, and protect against the inevitable spike in viruses and bugs.
While most people following a healthy diet will get all the nutrients their body needs through food, others must source them through supplements or sunlight. Here’s a guide of all the essential vitamins you need to get through the autumn and winter months.
Vitamin A
How much needed per day: 700 µg (micrograms) for men and 600 µg for women
Sources: Carrots, spinach, eggs, cheese, and oily fish
Vitamin A is known for helping your vision, but it is also important for maintaining the body’s natural defenses. It can help boost your immune system during the colder months when colds are more common. Vitamin A also helps keep the skin and lining of certain body parts, such as the nose, lungs, and gut, in good shape.
Vitamin A can be found in foods in two forms: retinol and beta-carotene. Retinol is found in liver, eggs, cheese, and oily fish. Beta-carotene is found in spinach, carrots, apricots, and sweet potatoes. Vitamin A is especially important when you are ill, as a lack of it increases susceptibility to infections.
B Vitamins
How much needed per day: 1.5 µg
Sources: Meat, nutritional yeast, eggs, milk
Reduced sun exposure in the colder months can lower energy levels, leaving people feeling tired and sluggish. Including enough B vitamins in your diet can help. B vitamins are vital for releasing energy from food and transporting oxygen and nutrients around the body. They can be found in various foods such as peas, nuts, wholegrain breads, fish, meat, eggs, mushrooms, yogurt, and dark leafy greens.
Getting too little vitamin B12 or B9 can lead to poor health. A lack of B12 or B9 can cause anemia, which can result in tiredness, muscle soreness, and anxiety. Foods rich in these vitamins include meat, dairy, leafy greens, beans, and nuts.
Vitamin C
How much needed per day: 40mg
Sources: Oranges, broccoli, peppers, and berries
Vitamin C is known for boosting the immune system. While it won’t prevent you from catching a cold, some studies suggest it can speed up recovery time. It is vital for protecting cells and keeping them healthy. Citrus fruits, peppers, and strawberries are excellent sources of vitamin C.
A lack of vitamin C can lead to scurvy, which causes swollen and bleeding gums, bleeding under the skin, and swollen legs. Additionally, vitamin C is essential for wound healing and maintaining healthy skin, blood vessels, bones, and cartilage.
Vitamin D
How much needed per day: 10μg
Sources: Mushrooms, cheese, eggs, salmon
Vitamin D regulates the amount of calcium and phosphate in the body, which are vital for keeping bones strong and helping the immune system stay healthy. Our skin can produce vitamin D from sunlight, but during the autumn and winter months, Brits don’t get enough sunlight.
Food sources of vitamin D include oily fish, red meat, liver, egg yolks, and fortified breakfast cereals. However, it is advised to take a daily 10 microgram vitamin D supplement in the autumn and winter months to avoid deficiency. Low vitamin D levels can lead to various health issues.
Zinc
How much needed per day: 9.5mg for men and 7mg for women
Sources: Shellfish, whole grains, meat, and cheese
Zinc, found in shellfish, meat, and dairy foods, is vital for a healthy immune system. It inhibits viral replication and activates infection-fighting white blood cells. Zinc is also important for making new cells and enzymes, processing carbohydrates, fats, and proteins, and healing wounds.
Sucking on a zinc acetate lozenge can help alleviate a sore throat by boosting the action of white blood cells in the throat.
Ensure you get all the essential vitamins your body needs through a balanced diet. If necessary, consult a healthcare professional about taking supplements, especially during the colder months.
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