Living in Michigan comes with a price, and that price is having to endure cold winters for months on end. Because of our limited exposure to sunlight, people often develop the winter blues, which can include a mood shift as a result of shorter, darker days. Although enduring the endless winters is tough, making sure we get the vitamins and minerals we need will help fend off low energy and sluggishness.
Vitamin D
We generally get vitamin D from the sun, which can be difficult to do in the winter. This can pose a large risk to our health because vitamin D helps us metabolize essential minerals, regulate our immune system, and promote cell development—it balances the effects that winter has on our bodies, making it an essential staple in our diets.
Examples: Salmon, cod liver oil, tuna fish, eggs, mushrooms, fortified orange juice, and milk
Vitamin C
Vitamin C is also critical to our health as it protects from immune system deficiencies; it can help prevent illnesses such as the cold and flu, while also promoting healthy bones, teeth, and skin.
Examples: Peppers, dark leafy greens (broccoli, Brussels sprouts, cabbage, cauliflower), citrus fruits (oranges, kiwi, lemon, grapefruit), strawberries, tomatoes, and white potatoes
Iron
Iron keeps our immune systems strong during the cold and flu season. It also keeps our energy up during the shorter days. Because of that, iron is an essential mineral we need during winter.
Examples: Oysters, clams, mussels, beef, chicken liver, poultry, beans, lentils, spinach, nuts, seeds, and dark chocolate
Zinc
With its ability to help repair body tissue, balance hormones, and promote healthy digestion and immunity, zinc is an important mineral that people should prioritize during the winter months.
Examples: Shellfish, beef, poultry, pork, legumes, nuts, needs, and whole grains
There are certain vitamins and minerals that become essential to our mental and physical well-being during the winter months. By consuming foods with vitamin D, vitamin C, iron and zinc, we can overcome the winter blues and prioritize our health at a time when our bodies may need it most.
Sources
- Harvard T.H. Chan School of Public Health, 19 Oct. 2020, “Iron.” The Nutrition Source
- Kerendian, Danielle., Institute for Integrative Nutrition, Integrative Nutrition, “5 Vitamins and Minerals Your Body Needs More of in Winter.”
- Harvard T.H. Chan School of Public Health, 27 May 2021, “Vitamin C.” The Nutrition Source
- Harvard T.H. Chan School of Public Health, 27 Sept. 2021, “Zinc.” The Nutrition Source