Winter Nutrients! What vitamins and minerals do we need when the temperature drops?

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During the winter, our body’s need to absorb nutrients that will strengthen its immune system and provide it with the energy increases.

But what are the essential nutrients for the body during the winter?

Vitamin C

The “most popular” perhaps vitamin. Vitamin C is associated with the proper functioning of the immune system. This vitamin becomes even more effective with minerals and ingredients that combine to enhance its action. Good sources are citrus fruits, broccoli, tomatoes, red peppers and more.

Vitamin D

Research has shown that Mediterranean people are largely “deficient” in vitamin D, although no explanation has been provided yet. However, it is a vitamin that plays a vital role in the body by enhancing, among other things, the action of the immune system. In addition, it contributes to the efficient absorption of calcium and phosphorus resulting in  strengthening bones and teeth.


Zinc belongs to the group of metals. Foods rich in zinc are red meat, chicken, fish, eggs, and legumes. It is also available in the form of dietary supplements. One of the most common and popular uses of zinc is to boost the immune system and treat the symptoms of colds.

Zinc intake can reduce the severity of symptoms (runny nose, cough and sore throat), but even the duration of the cold. There are indications that adequate zinc intake can reduce the chances of catching a cold or a virus.

Vitamin E

Vitamin E, known for its antioxidant activity, is another important ally of the immune system against colds and its symptoms. Vitamin E rich foods are nuts, spinach and seeds.


Magnesium is a mineral that is vital to the healthy functioning of the body. The body cannot produce the magnesium it needs on its own, so it must somehow get it from outside sources. Its uptake can lead to lower blood pressure, but it also affects the body as a strong ally of the immune system, especially in the fall and winter.


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