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    Vitamin D To Iron, 4 Essential Nutrients That Women Need In Winter

    For a healthy reproductive system to function in the body, here is a list of nutrients you need in winter. 
    • Krati Purwar
    • Editorial
    Updated at - 2023-02-09,17:30 IST
    vitamin women need in winter season

    In most parts of the world, winter means you hardly get sunkissed. It deprives us of the natural source of vitamin D. Apart from that, most of us feel less energised and nutritionally challenged in the weather. 

    This gets a little tougher for women than men. We have different nutritional requirements, and most often, they do not get fulfilled, which leaves us struggling to stay fit and healthy. 

    Hence, we spoke to Dr Hari Lakshmi, Consultant - Dietitian/Nutritionist at Motherhood Hospitals, Alwarpet, Chennai. “A healthy diet that is especially suited for winter may be the best bet in this situation to get health back on track,” said Dr Lakshmi.

    Layering clothes alone cannot help us in the winters. We need vitamins and minerals. Scroll below to find suitable options for vegans, vegetarians and non-vegetarians.

    Vitamin D

    vitamin D sources for vegans vegetarians and non vegetarians

    Vitamin D is the most essential nutrient that your body needs. It is necessary to consume the right amount of this vitamin in the winter because the skin needs it. 

    “Osteoporosis and fractures cause significant mortality and morbidity in women, which can be reduced by maintaining the optimum amount of vitamin D in the body,” suggested Dr Lakshmi.

    It also keeps the gut microorganisms healthy, helping you stay fit and preventing adverse effects on the menstrual cycle. Vitamin D is known for improving bone density among women and helps the body fight inflammation and infections.

    Vitamin D Sources

    Vegans can get enough vitamin D each day by consuming foods like fortified soy milk, mushrooms, fortified cereals, fortified almond milk and fortified rice milk.

    For vegetarians, cow’s milk, cheese, tofu, margarine and fruits are rich sources of vitamin D. Non-vegetarians must include fatty fish such as swordfish, salmon, tuna and sardines in their diet.

    Vitamin C

    vitamin c sources for vegans vegetarians and non vegetarians

    “This nutrient strengthens the body’s immune system and reduces the severity of getting a cold,” said Dr Lakshmi. It is crucial for pregnant and nursing women because of the development and growth of the foetus or the newborn.

    The vitamin also contributes to an increase in the levels of oestrogen, which would result falling in levels of progesterone.

    Vitamin C Sources

    The best plant sources for vitamin C are blackcurrants, pepper (red and green), kale, papaya, brussels sprouts, broccoli, cabbage, mange-tout, kiwi, grapefruit, mango, oranges, watercress, raspberries and tomatoes. Vegans and vegetarians have plenty of options to maintain the right amount of nutrients in the body. Non-vegetarians can include organ meats including the pancreas, kidney, heart and liver.


    iron sources for vegans vegetarians and non vegetarians

    Iron is responsible for producing haemoglobin. In the winter season, adding an iron-rich food can help if you ward off fatigue, experiencing cold hands and feet, brittle nails and headaches.

    It can help to regulate your body temperature. The mineral is essential for expecting mothers and menstruators when they are bleeding.

    Iron Sources

    For vegans and vegetarians, the plant sources for iron are lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, dried apricots and figs, quinoa and fortified breakfast cereal. For non-vegetarians, the sources can be red meat, for example, lamb, veal, pork and goat spleen.

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    Vitamin B 

    vitamin sources for vegans vegetarians and non vegetarians

    It is the super vitamin because it helps with the formation of red blood cells, the improvement of the metabolism of cells and function of nerves and the production of DNA.

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    Vitamin B Sources

    Vegans and vegetarians have an abundance of vitamin B sources, including whole grains (oats, wholemeal bread, wholewheat pasta, and brown rice), nutritional yeast, quinoa, muesli, fortified vegan breakfast cereals, fortified soya milk, avocado, almonds, wild rice, brussels sprouts, chestnuts and hazelnuts. Chicken, meat, fish, and eggs are for eggetarians and non-vegetarians. 

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    The aforementioned nutrients are crucial for the health of the reproductive system and for the proper functioning of the body. During the winter, taking these nutrients help to maintain a healthy immune system, stay warm and fight diseases. However, in cases of severe deficiencies, you must consult a health expert. 



    Your skin and body like you are unique. While we have taken all measures to ensure that the information provided in this article and on our social media channels is credible and expert verified, we recommend you consult a doctor or your dermatologist before trying a home remedy, quick hack or exercise regime. For any feedback or complaint, reach out to us at

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