The cold months have arrived. It’s getting colder, wetter, and the days are shorter. You might notice that you feel more tired or become more prone to colds. These signs suggest your body may need some extra care during this season. Vitamins play a crucial role in supporting your health, but how can you ensure you’re getting enough? Can you get everything you need from food, or are supplements necessary? What seasonal foods are best for your health this fall and winter? I’m happy to give you tips on how to optimally support your body.
Check out my article on the facts and myths of healthy nutrition and find out how you can make more conscious choices.
Why are Vitamins so important for your health?
Vitamins are the building blocks of good health. Without them, you may feel sluggish, have a weaker immune system, or struggle to recover from common illnesses. Vitamins support your immune system, provide energy, keep bones strong, and protect your skin and eyes. During the fall and winter months, when you get less sunlight, maintaining adequate vitamin levels becomes even more important.
If you’re unsure whether you’re getting enough vitamins, you can easily check with a doctor or through a blood test. This can provide insights into your specific needs so you can take focused action for better health.
The winter challenge: Vitamin D
Vitamin D is one of the most important vitamins for maintaining health in the winter. It supports strong bones, boosts your immune system, and helps regulate mood. However, in places like the Netherlands, getting enough vitamin D during the winter months can be tricky. Your body produces vitamin D from sunlight, but from October to April, the sun’s rays are too weak to make enough vitamin D, even if you spend time outdoors daily. Additionally, we tend to wear warm, covering clothes in the winter, which blocks sunlight from reaching the skin.
Vitamin D is also found in certain foods like fatty fish (salmon, mackerel, herring), eggs, and fortified margarine. Even with a healthy diet, it’s often difficult to get enough. That’s why I recommend taking a supplement, especially during the winter months. This is particularly important for groups such as children, the elderly, people with darker skin, and vegans.
Other Essential Vitamins for fall and winter
In addition to vitamin D, there are several other key vitamins that deserve your attention during the colder months. These vitamins help boost your immune system, keep your energy levels stable, and improve overall health:
Vitamin A
Vitamin A supports your eyes, skin, and immune system, helping your body fight infections. You can find it in foods like carrots, pumpkin, sweet potatoes, and leafy greens. A tasty dish like roasted pumpkin with herbs is a simple way to get your daily dose of vitamin A.
Vitamin C
Vitamin C is essential for strengthening your immune system. It also enhances the absorption of iron from food. Foods rich in vitamin C include mandarins, oranges, bell peppers, and Brussels sprouts. A fresh salad with mandarin, spinach, and a citrus dressing is not only delicious but also boosts your immune system.
Vitamin E
Vitamin E is a powerful antioxidant that protects your cells from damage. You can find it in nuts, seeds, and plant-based oils like olive oil and sunflower oil. Adding walnuts or almonds to your breakfast or salad is a great way to increase your vitamin E intake.
Vitamin K
Vitamin K is important for bone health and proper blood clotting. You can find vitamin K in leafy greens like kale, broccoli, and spinach. A hearty kale mash is not only a classic winter dish but also a great way to support your health.
How to get your Vitamins from food
Food is the foundation of a healthy body. Choose fresh, whole foods, and especially those that are in season. In the fall and winter, Brussels sprouts, pumpkin, carrots, red cabbage, mandarins, and apples are excellent choices. These seasonal foods are rich in vitamins that boost your immunity and keep your energy up.
For example, a simple spinach salad with apple, olive oil, and lemon dressing is both nutritious and tasty. Or try a warming pumpkin soup with carrots and ginger—easy to make and perfect for chilly days.
Who should consider Supplements?
Supplements aren’t necessary for everyone, but they can offer significant benefits, especially in specific situations. You might want to consider supplements if you fall into one of the following groups:
- Children: Extra vitamin D for growth and strong bones.
- Pregnant women: Vitamin D and folic acid are crucial for the baby’s development.
- People with dark skin: These individuals may produce less vitamin D due to pigmentation.
- Elderly individuals (women over 50, men over 70): As we age, vitamin D production decreases, increasing the risk of osteoporosis.
- Vegans and vegetarians: Vegans are at risk for vitamin B12 deficiency since it’s only found in animal products.
For more information on recommended daily allowances (RDA), click here.
Practical tips for staying healthy this winter
- Check your vitamin levels: If you’re unsure whether you’re deficient, have it checked with a blood test.
- Eat seasonal produce: Seasonal vegetables and fruits are fresher, more sustainable, and nutrient-rich.
- Take a supplement if necessary: Vitamin D is especially important for many people during the winter.
- Get outside: Even on cloudy days, daylight helps regulate your biological clock and improve your mood.
- Stay active: Walking or exercising not only strengthens your body but boosts your energy levels as well.
Stay healthy this winter
The fall and winter months require a bit of extra attention to your health. By being mindful of your diet, ensuring you’re getting the right vitamins, and using supplements when necessary, you can stay energized and healthy. Unsure if you’re getting everything you need? Contact me, and we’ll discuss a personalized plan to ensure you’re staying strong and healthy throughout the darker days.