Hair, Skin & Nails 3 MIN READ 1103 VIEWS February 3, 2021

How To Fill Up With Vitamins And Minerals In Winter

Winter season is just like every other season, it also demands special care. In this season you need to make some changes in your diet as per the needs of the season because different nutrients are required to combat with the excesses of weather. 

Balanced winter diet or winter vitamin supplements works like a protective shield that protects your body against the harsh cold and diseases that come with it. There are certain vitamins that your body needs to prepare itself for the cold weather. Winter vitamins and minerals are vital to keeping your skin and hair healthy and immunity levels at its best. In some people, winter can cause mood swings due to mineral deficiencies and the vitamin-rich foods and mineral-rich foods in your diet can help in boosting mood as well. 

Here is a list of some of the main vitamins to take in winter and ways to consume them. 

Vitamin A

Vitamin A is a perfect antioxidant that supports the bones health, teeth, and soft tissues. It also plays a major role in boosting the immune system’s health by maintaining the natural defences of the body. 

Include spinach, apricots, sweet potatoes and carrots in your diet to keep the vitamin deficiencies at bay. 

Vitamin C

Natural immunity booster lies in seasonal fruits and vegetables, including beetroots and carrots. Vitamin C is one of the best vitamins for winter as it plays a major role in keeping the cough cold and other seasonal diseases at bay. It also helps in body’s detoxification, skin nourishment, maintain teeth and bones, and heal wounds Vitamin C is present in citrus fruits like lemons and oranges.

Eating citrus fruits, dark leafy vegetables, tomatoes, strawberries or consuming glass of warm water with lemon juice can help you to maintain Vitamin C levels in your body.

Vitamin D

During the winter season which can be challenging to get enough Vitamin D, due to which your health may suffer. Vitamin D helps in absorbing and metabolizing essential vitamins and minerals that promote proper self development and maintain the immune system, all necessary for disease prevention and basic life functions. 

Try to step outside during the midday sun for at least 10 to 15 minutes. You can get vitamin D from food like milk, eggs, butter, mushroom, fatty fish in COD liver oil

Vitamin E

Winter season can bring dryness and dryness to your hair scalp. Vitamin E helps in keeping the hair and skin moisturized during the winter season. 

You can have enough vitamin E by consuming foods like sunflower seeds, broccoli, peanuts, and cashew nuts.  


Zinc works as an antioxidant in the body that helps prepare tissue fighting free radical damage, supporting healthy immunity, balancing hormones, and good digestion health. 

Foods you can have to get enough zinc are beans, beef, spinach, pumpkin seeds, seafood, and nuts. 


Iron produces haemoglobin, helps in keeping the immune system strong and transports oxygen through your tissues. It also regulates the body temperature and comes in handy when trying to stay warm during the winter season. 

Cook up some leafy greens, lentils, red meat, or beans to add some more iron to your diet. 

So, these were the vitamins to take during winter. In case you are looking for the best vitamins to take in winter or best multivitamins for winter, make sure to get yourself tested before including winter vitamins in your diet. This will help you to know which vitamins and minerals your body requires. How do you make sure to get enough nutrients or the right source of minerals and source of vitamins during the winter season? Feel free to share with us in the comments section below.


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