It’s getting colder and colder, and with the holiday season fast approaching, the temptation to hibernate indoors and eat junk food is stronger than ever. Since most of us tend to be less active and eat less healthy during this time, it’s important to make sure that we get enough of our daily vitamins to stay healthy. This is because, at this time colds, the flu, and other illnesses are bigger risks since we’re forced inside by the cold weather, and thus are exposed to more bacteria. Making sure you get the right vitamins can help strengthen your immune system and help you beat off illness faster.
While you can take vitamin supplements, you can also make smoothies or juices made from fruits and vegetables to get your vitamins, plus it tastes a lot better! Keep reading for vitamins that help boost the immune system and energy levels in the winter, and which fruits and vegetables you can find them in.
Essential Vitamins for Winter
Vitamin C
While Vitamin C doesn’t actually prevent colds and the flu, it does help to reduce the length of the illnesses and the severity of the of the symptoms. Vitamin C helps with the production of collagen, which is found in our skin and bones. Vitamins C also acts as an antioxidant which allows it to protect the body against certain diseases.
Luckily, it is fairly easy to get your daily dose of Vitamin C by eating fresh fruits and vegetables; drinking the juice from fruits and vegetables is also easy way to get Vitamin C. Fruits that are high in Vitamin C are citrus fruits (oranges and lemons for example), papaya, strawberries, cranberries, and kiwi. Vegetables that are high in Vitamin C are broccoli, cabbage, tomatoes, yellow bell peppers, peas, and leafy greens (like spinach or kale).
Vitamin A
Vitamin A is essential for repairing tissues needed for skin regrowth and is a must for strengthening the immune system. It is also thought to help with maintaining good eyesight. Vitamin A is found in vegetables such as tomatoes, carrots, leafy greens (spinach, lettuce, and kale for example), celery, and asparagus. Vitamin A is also found in fruits such as apricots, cantaloupe, mangos, plums, and watermelon.
Vitamin E
Vitamin E is another vitamin that acts as an antioxidant, in this case protecting cell membranes from damage. Some experts also believe that it can protect the body against some diseases such as cancer and heart disease. Fruits that are high in Vitamin E include avocados, kiwi, blackberries, mangos, raspberries, guava, peaches, nectarines, and apricots. Vegetables that are high in Vitamin E include broccoli, kale, spinach, and cabbage.
Iron
Iron is important for the formation of red blood cells; these cells carry oxygen around the body. While iron is often found in red meat and eggs, it is possible to get it from fruits and vegetables. Fruits that are high in iron include various berries, including blueberries, raspberries, blackberries, strawberries, and mulberries. Vegetables that are high in iron include black-eyed beans, yellow snap beans, green snap beans, spinach, kale, and lettuce.