5 Nutrients to Avoid Winter Blues

    In winter, nutrient deficiencies can easily occur as sunlight decreases and indoor activities increase. What nutrients should I take to prevent lingering illnesses during the winter?

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    As winter approaches, the weather is getting colder. In cold weather, we do a lot of indoor activities to keep our bodies warm. This lifestyle can lead to nutrient deficiencies.

 

Nutrients that tend to become deficient in winter can be broadly divided into five categories.

 

1. Vitamin D

    Vitamin D is a nutrient that plays an important role in bone health. Vitamin D is synthesized in the skin when exposed to sunlight, but in winter, sunlight is reduced, making vitamin D synthesis difficult.

    A lack of vitamin D can weaken bones and cause diseases such as osteoporosis and osteomalacia. Additionally, the risk of diseases such as decreased immunity, depression, and diabetes increases.

    The best way to replenish vitamin D is through sunlight. You can get 80% of the daily recommended amount of vitamin D by being in the sun for about 20 minutes a day. However, if you spend a lot of time indoors, it is recommended to eat foods rich in vitamin D.

Foods rich in vitamin D include salmon, tuna, mackerel, cod, milk, and eggs.

2. Vitamin C

    Vitamin C is a nutrient that plays an important role in improving immunity. Winter is a time when diseases such as colds, flu, and bronchitis are likely to occur. Therefore, it is important to consume enough vitamin C to strengthen your immunity.

    If you lack vitamin C, your immunity will decrease and you will be prone to various diseases. Additionally, symptoms such as fatigue, bleeding gums, and scurvy may occur.

    To replenish vitamin C, it is recommended to eat plenty of fresh fruits and vegetables. Fruits rich in vitamin C include oranges, strawberries, kiwi, and lemons. Vegetables rich in vitamin C include broccoli, bell peppers, red peppers, and perilla leaves.

 

3. Iron

    Iron is a nutrient needed to make red blood cells in the blood. Red blood cells play a role in transporting oxygen, and if there is a lack of iron, the supply of oxygen in the blood becomes insufficient, which can cause anemia.

    Anemia may cause symptoms such as fatigue, dizziness, headache, and difficulty breathing. It also increases the risk of decreased immunity, poor concentration, and heart disease.

    To supplement iron, it is recommended to consume meat, fish, beans, tofu, nuts, etc.

 

4. Zinc

    Zinc is a nutrient that plays an important role in immunity, cell proliferation, growth, and sensory function. Since winter is a time when diseases such as colds, flu, and bronchitis are prone to occur, it is important to consume enough zinc to strengthen immunity.

    If you lack zinc, your immunity will decrease and you will be prone to various diseases. Additionally, symptoms such as fatigue, loss of appetite, growth failure, and infertility may occur.

To supplement zinc, it is recommended to consume meat, fish, seafood, legumes, tofu, nuts, etc.

5. Calcium

     Calcium is a component of bones and teeth, and plays an important role in bone strength and tooth health. Also, a> It is also involved in muscle contraction and nerve transmission.

     Calcium deficiency can cause diseases such as osteoporosis, osteomalacia, and muscle spasms. Additionally, the risk of depression, anxiety, dementia, etc. increases.

     To supplement calcium, milk, cheese, yogurt, anchovies,< It is recommended to consume a i=4> oysters, legumes, nuts, etc.

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※ How to supplement nutrients to prevent residual illness during winter

     In order to prevent lingering illnesses during the winter, it is important to consume enough of the nutrients mentioned above. To achieve this, it is recommended to practice the following methods.

• Maintain a balanced diet. fruits, vegetables, whole grains,  Get a variety of nutrients by eating a balanced diet of protein, dairy products, etc.
• Eat fresh food. Processed foods tend to destroy nutrients, so it is better to eat fresh food.
• Chew your food thoroughly. Chew your food sufficiently for better digestion and absorption.
• Drink plenty of water. Water helps absorb nutrients, and excrete waste products.

※  Additional Tips

• Stay in the sun. When you stay in the sun, vitamin D is synthesized in your skin. It is recommended to be in the sun for about 20 minutes a day.
• Do exercise. Exercise increases immunity, promotes blood circulation and improves health.
• Manage your stress. Stress lowers your immunity, so it is important to manage your stress.

     Winter is a time when the daily temperature difference is large and the temperature is low, so residual illness can easily occur. Consume enough of the nutrients mentioned above, Maintain a healthy lifestyle to prevent lingering illnesses during the winter.