How to Winterize Your Diet

Our nutrition suffers greatly during Winter. It is a slow effect so we often do not notice it until we start suffering from Vitamin deficiencies. These deficiencies will often cause us to feel tired and sluggish. Our immune systems are affected, making us more prone to illness. Finally, our hair, skin and nails are often visibly affected. Luckily, there is a fairly easy fix for these deficiencies as basic vitamins and herbal supplements are readily available to us.

If you do not currently take a daily multivitamin now is a good time to start. A lot of people have vitamin deficiencies year round from lack of vitamin supplements and an unhealthy diet. It will take prolonged daily use of multi-vitamins to correct these deficiencies and fortify the body.

Many people suffer from lack of Vitamin C during the Winter due to high prices for fresh fruit. This in turn affects their immune systems. People stay indoors most of the time during Winter making it much easier to spread germs so immuno-health is even more important than usual during this season. Drinking orange juice daily and taking a Vitamin C supplement in addition to a multi-vitamin should quickly solve that problem. If you are a smoker you will require the Vitamin C found in multi-vitamins plus an additional 500 mg. of Vitamin C just to catch up to levels you should have during the rest of the year because smoking robs your body of the vitamin.

Vitamin D deficiency is a problem experienced by people around the world all year long. However, in many areas of the world the problem is exacerbated during the winter time. Sunlight causes our bodies to generate Vitamin D, the vitamin we generate this way is one of our main sources. Winter Vitamin D deficiency happens because during Winter certain areas of the Earth get a lot less sunlight than during other times of the year. The sunlight these areas do receive during Winter is not strong enough to cause the people living there to generate enough Vitamin D. Vitamin D is available in multi-vitamins, supplements and is also added to milk.

Iron deficiency is a problem for people all year round. It is mostly a problem for women during their childbearing years, particularly if they have had children. While some males do suffer from the deficiency, most do not since they cannot menstruate or bear children. This problem can get a little worse during Winter in people that are suffering from Winter related Vitamin C deficiency because Vitamin C helps the body absorb iron. Iron deficiency causes people to feel sluggish, worn out and fatigued; it is also known as Iron Deficiency Anemia.

Iron is available in multi-vitamins, supplements, red meat and dark leafy vegetables. Drink orange juice when taking any supplement containing iron because the Vitamin C in the juice will help your body absorb iron. Beverages such as milk, tea and coffee bind to iron and will prevent you from absorbing it. I recommend you get it from multi-vitamins and from food, you should have your doctor test you for anemia before taking any additional iron supplements. WARNING: keep any supplements containing iron out of the reach of children. iron overdose is one of the leading causes of poisoning in children.

Hair, skin and nails suffer badly during Winter so give them a boost by consuming extra protein. A diet rich in protein found in meat, fish, eggs and beans as well as other sources can keep hair and nails strong and healthy. It will also help them grow faster.