What vitamins are lacking in the cold and where do you get them from?

What vitamins are not enough in winter? How to make up for their deficiency? Why should not hurry with vitamin supplements?

Let’s find out together with nutritiologists.

The cold season is probably the most dangerous in terms of avitaminosis. Although there are both fruits and vegetables on supermarket shelves, the content of useful substances in them is low – it’s not the season. In addition, the amount of fresh vegetables, fruits, berries and herbs in the diet is reduced and we get less sunlight.

Vitamins and essential nutrients are the foundation of mental and physical activity. They help ensure the proper functioning of the body’s organs and systems and activate the immune system.

Nutriciologist, pharmacist

It is because of the lack of vitamins with the arrival of cold weather in the morning becomes more difficult to wake up in the morning, during the day may feel lethargic and we are more likely to fall ill.

What can vitamin deficiencies lead to?

• More frequent illnesses: 75% of all infections are viral. And vitamin D can reduce viral illnesses by 50%. We may also get sick more often due to vitamin C deficiency.
• Overweight: vitamin deficiency in winter can cause overeating. As the body is desperate to gain deficiency even from “empty” food.

• Poor skin and hair: due to a lack of vitamins B, A and E.
• Winter depression: due to a lack of vitamin D in the body in smaller quantities of the “hormone of happiness” endorphin is produced.

But do not rush to run to the pharmacy and buy up all the vitamins! There are several reasons for this.

First, because ideally you should get all vitamins from food. After all, they are easily digested without attracting additional resources of the body. Is it realistic? Quite. Provided your diet is balanced and includes meat, poultry, fish, fruits, vegetables, whole grains, nuts, vegetable oils.

Secondly, both vitamin deficiency (hypovitaminosis) and excess (hypervitaminosis) are bad for your health. Therefore, it is important to replenish only those vitamins that are in deficiency. This you can find out by contacting your doctor, who will prescribe special tests. According to the results, you will understand what exactly the body lacks.

Nutriciologist, project manager of Freedom International Group for Project V brand

Most often in the cold season there is a deficiency of these eight vitamins. It is not always possible to get the right amount of them from food. That’s why I recommend not only revising your diet, but also adding nutraceuticals and vitamin complexes to it during the winter season. Of course, in consultation with your doctor.

Vitamin D
Because of the short daylight hours and almost complete absence of sunlight (you go to work – it’s still dark, from work – it’s already dark), many people have a deficiency of vitamin D.

This is fraught with constant fatigue, insomnia, muscle pain, increased fatigue and other unpleasant consequences. The level of vitamin D directly affects the work of almost all internal organs and systems: thyroid gland, kidneys, intestines, heart. It also affects blood clotting.

Although the main source of vitamin D is the sun, it is also found in some foods. For deficiencies, look to cheese, butter and other dairy products, caviar, and egg yolks.

Vitamin A, or retinol
Responsible for the preservation of vision, is considered an antioxidant, has anti-inflammatory properties, prevents the destruction of liver cells. It is also involved in the formation of bones, affects the work of skin cells. It is important for the proper synthesis of proteins, immunity and reproductive system in women, wound healing.

Its deficiency threatens insomnia and other sleep problems, skin (dryness) and hair (brittleness), as well as muscle spasms. Dilated pupils will also be a symptom.

Vitamin A is found in buckwheat, any orange vegetables and fruits, tomatoes, milk, fish and eggs.

Green tomatoes, oats, soybeans, and wheat are the list of foods most rich in vitamin K.

Vitamin C
Necessary for the synthesis of collagen, and its deficiency can lead to dry and flabby skin and, as a consequence, to early wrinkles and age spots. It is also necessary for the proper functioning of the immune system, and for the production of “happy hormones”.

Black currants, rose hips, sweet red peppers and all kinds of citrus fruits will help to replenish vitamin C.

Vitamin E, or tocopherol
Without it, the nervous system can not work properly. As a result, aggression, irritability, nervousness appear.

To avoid this, add beef, peas and fresh apples to your diet.

Vitamin PP, or nicotinic acid.
Headaches, pigmentation, rough and dry skin are symptoms of vitamin PP deficiency.

You can replenish it thanks to tomatoes, nuts, chicken and liver.

Biotin
Its deficiency provokes insomnia, lack of appetite in the morning and muscle aches in the evening, dry skin and hair loss.

Biotin is found in veal liver, eggs, cabbage and peanuts.