Top 9 important nutrients for the body this winter

nutrients for the body

Winters are around the corner, and we all need something to add to our diet that keeps us warm and healthy.  A balanced diet is essential, and with the change of season, our body needs some vitamins. Your immune system, digestive system, and circulatory system need some support so here in this blog, I will let you know about essential nutrients that must be added to the diet for good health throughout winters. Do you know our winters need extra attention to nutrition in winters?  So take a look and if you are not taking these essential nutrients, then add it today.

Vitamin D

You will not have much sunshine like summers in winters, so obviously your body will not absorb any vitamin D, which is essential for skin from sunlight exposure. You won’t get much sun in winter, so take vitamin D supplements that are imperative for the body to don’t make it deficient of vitamin D. it’s essential to maintain proper body levels. It is for reducing cell growth that causes cancer. Do you know one billion people worldwide suffer a deficiency of vitamin D? It is beneficial against hypertension and heart disease. High dose of vitamin D protects people from depression and makes healthy bones.

Vitamin C

In winters, you will see many people around you having weak immune systems, so vitamin C is necessary for boosting the immune system. Vitamin C must be consumed through diet or supplementation. It is involved in developing antibodies to protect sickness. Vitamin C promotes collagen and works as antioxidants.  You would get an adequate amount of vitamin C in winters, especially in citrus foods, bell peppers, leafy greens and cranberries. Make sure you all are having food that contains vitamin c to fulfil the deficiency. Vitamin C is available in citrus food in huge amounts. The maximum intake of vitamin C 90 mgs in males and 75 mg in females. People who can’t consume vitamin c can have supplements. 

Folic Acid

Folic acid is a part of vitamin B that is important for cells reproduction and growth. It is essential during pregnancy. Lack of folic acid can weaken your immune system. People who have intestinal disorders need to have folic acid in a sufficient amount. People who are into alcoholism and take excessive alcoholic drinks have a deficiency of folic acid must retain rehab center. Take folic supplements daily. Pregnant women should take 550 mcg per day. Cherries, strawberries, peanuts, leafy greens, veggies, chickpeas and beans are good folic acid sources. 

Vitamin A

We all know vitamin A is essential for eyesight, but it’s necessary to increase its winter’s intake. Its deficiency reduces the immune system response and increases the risk of any severe infection. It’s imperative to have 0.8 mg per day for women and 1 mg per day for men daily of vitamin A. Good vitamin A sources are tuna, eggs, dairy products, carrots, sweet potatoes and leafy green vegetables.


Iron is required during winters because it transports oxygen through cells and boosts energy level. People don’t do workouts in winters, so it’s important to increase iron intake during this season because when there is no physical activity, less oxygen is transported to cells. Do you know iron is best for reducing fatigue and low energy? Eating iron-based foods help your body to maintain balanced levels. People who are diagnosed with anemia are required to take iron supplementation in greater quantities.

Omega 3

It is beneficial for supporting skin, eyes and sleeping patterns and in winter we need to have this in sufficient amounts. You will get omega 3 in fish because it is an only major source. Our skin is more vulnerable to dryness in winters, so omega 3 is one of the best options. You will also get omega 3 during winters through chia seeds and flaxseeds. 


How many of you know zinc is a powerful immune booster? Well, it is a high antioxidant in the body. Its deficiency impacts immunity. In winters, your immune system needs to work extra efficiently. Get the supplements of zinc to fulfil its intake. Oysters, red meat, poultry, beans, nuts and dairy products are good sources of food that contain zinc. Male 19+ need 11 mg per day, and women 19+ need 8 mg per day. You can increase its intake as per your doctor recommendation.

Vitamin B12

Vitamin B12 is a natural mood-boosting nutrient and helps you to deal with a mood disorder. Vitamin B12 is beneficial for producing chemicals in the brain that affect mood. Its decreased level can put adverse effect on mood. You would get vitamin B12 in animal-based products like meat, fish, poultry and eggs. People who don’t consume these products can have their supplements.

Vitamin E

You may have come across various people who have severe skin issues in winters because of cold weather and dehydration so to get rid of this vitamin E is necessary. It helps to moisturize skin that prevents dryness, and it has rich antioxidant properties. Vitamin E isn’t good for the skin because it helps to increase blood circulation. Vitamin E can be used to make red blood cells that carry oxygenated blood throughout the body. Avocados, broccoli and spinach, are rich sources of vitamin E.

These are the essential nutrients which are necessary for the body this winter. If you cannot have these vitamins in fruits or veggies, then take these supplements to fulfil its needs. Don’t take anything without doctor recommendation. Avoid excessive usage. If you eat a balanced diet for a healthy lifestyle, then you can prevent vitamin deficiencies. Check everything in detail first what vitamin or mineral supplements you need to take for your lack. Never compromise on these deficiencies because in winters your immune system needs to work overtime than summers so high nutrients intake is essential at any cost.