Vitamins are one of the reasons nutrition professionals are always talking about how important it is to eat fruits and vegetables. Vitamins play countless roles within the human body. They are responsible for everything from maintaining skin and building blood cells to keeping the digestive and nervous systems going. In the U.S., vitamin deficiencies are not very common thanks to the variety of food found in grocery stores and the abundant availability of supplements. Winter months can require special attention to nutrient needs, however.
Changes in Winter
The human body needs vitamins all year long. Adequate vitamin and nutrient intake is slightly more important in the winter months because of cold and flu season. Consuming enough vitamins supports a healthy immune system that is able to fight off the germs that seem to abound in the winter months. Additionally many people turn from the fresh fruits and vegetables of summer to foods higher in fat and carbohydrates and lower in vitamins during the winter.
Vitamins in Winter
The best way to ensure adequate vitamin intake during the winter is to eat a healthy diet full of fruits and vegetables. Typical winter foods are heavier and more carbohydrate-based, but that does not mean they can't provide plenty of vitamins. Vegetables can be added to soups, stews and casseroles. Americans are lucky to have all types of fruits and vegetables available year-round in grocery stores. Multivitamins can be found at any grocery or drug store and can provide a vitamin boost to a diet that may be lacking in nutrients. That being said, there's no substitute for the natural vitamins found in food.
Vitamin D
Aside from diet changes in the winter months, vitamin intake does not need to vary throughout the year. A healthy, balanced diet is recommended all the time. Most people will not experience significant health changes related to vitamin intake in winter. The one vitamin that becomes more important in winter is vitamin D. Vitamin D is found in some foods but the more beneficial type of vitamin D is made in the body with the help of sunlight. In places where the sun shines less in the winter or where people spend more time indoors, vitamin D deficiency can be widespread. Vitamin D is important for building healthy bones and teeth.
The best way to get vitamin D is by spending time in sunlight. If this is not possible because of cold or location, vitamin D can also be found in fatty fish like salmon and tuna, eggs, cheese, and in fortified milk. Caution should be used when taking a vitamin D supplement. Check with a medical professional before taking any supplement.
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