In winter, many feel a decline in strength, a desire to sleep more, and to avoid walks in the fresh air. This condition may be a result of a deficiency in vitamins and minerals. We turned to nutritionist Oksana Solodina to find out which substances we lack during the winter period and share useful tips with you.
“In winter, the body often lacks vitamins A, B6, B12, C, D, E, and Omega-3. However, only a specialist can accurately determine which microelements you are missing using diagnostic methods. For this, you will be asked to take tests, and based on them, the doctor will find out what causes winter fatigue, lack of energy, or brittle nails,” explained the nutritionist.
How to replenish vitamin deficiency?
The expert highlighted products that can become real sources of the necessary substances for the body. After you determine which microelements your body lacks during the winter period, set specific goals. Include in your diet those products that will help fill in the missing “links in the chain.”
Sources of vitamin A: fatty fish, liver, dairy products, leafy greens, tomatoes, egg yolk, any orange vegetables and fruits.
Sources of vitamin B6: walnuts, pistachios, bananas, beans, fish, liver, bell peppers, pomegranates, garlic.
Sources of vitamin B12: red meat, sea fish and other seafood, dairy products.
Sources of vitamin C: sea buckthorn, citrus fruits, black currants, sauerkraut, sweet peppers, spinach, green apples.
Sources of vitamin D: dairy products, eggs, cod liver, fatty fish.
Sources of vitamin E: fish oil, vegetable oils, nuts, blueberries, black chokeberry, corn.
Sources of omega-3: fish oil, sea fish, seafood, algae, fish roe, soy, walnuts, flaxseeds, chia seeds.
