Winter is here when everything changes for a few months. The weather is colder, the days are shorter and you are comparatively weaker. At this time of the year, your body needs to work overtime in order to keep you healthy because the winter season comes with a lot of diseases that directly affect our immune system causing harm to our body.

As the season changes, so do the needs of your body. Therefore, you need to take extra care of your body and look after it’s needs. If you are not sure what your body needs during the winter season in order to stay healthy, then worry not because we are here to tell you about 5 nutrients that are essential during this time.

Vitamin D

vitamin d essential nutrients winters

During the summer season we get lots of sunshine. However, we don’t get the same opportunity during the winter season. But vitamin D is quite beneficial, therefore, a necessity even during the winter season.

It is helpful for reducing the instance of cell growth and division in relation to cancer. Along with this, it can also protect us from hypertension and heart disease. And, have you heard about winter blues? Well, vitamin D is helpful for that as well.

Vitamin C

vitamin c essential nutrients winters

Cold, flu, sinus, infection and the list of illnesses during the winter season just keeps going on. And since the introduction of coronavirus into the world, the list of diseases has only increased. Therefore, we need to stay careful and take care of our bodies.

In order to protect ourselves, we need to boost our immunity and vitamin C is widely known to boost the immune system. However, you should know one thing about vitamin C that it cannot be synthesized by the body. So, it must be consumed through diet or supplementation.


Iron is the nutrient that makes our favourite cartoon character, Popeye big and strong. It is a powerful building block in the body. Iron is essential for DNA synthesis and oxygen transport throughout the body. During the winter months, iron is extremely important for us as it transports oxygen through our cells and keeps us energised throughout the day.

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zinc essential nutrients winters

Aforementioned, our immune system needs to be strong during the winter season as there is a high risk of getting ill. Here, comes in zinc. Zinc is a powerful immune booster as it acts as an antioxidant in the body.

If you have a deficiency of zinc, then it is directly related to decreased immunity. And this is obviously not something that you need during the colder months when your immune system needs to work overtime.

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Vitamin B12

Vitamin B12 is crucial for your mood. Consuming nutrients such as vitamin B12 can help to combat seasonal affective disorder (SAD). SAD is a mood disorder that is known for occurring at the same time each year, typically during winters. Vitamin B12 helps you to combat this disease and keeps you cheerful as it produces chemicals in the brain that affect mood. 

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