The body needs these five nutrients more in winter

How to get through the winter

Cold, wet and increased stay in heated rooms - winter puts our immune system to the test. A healthy diet is a good way to weather the cold months. Particular attention should be paid to sufficient nutrients. In particular, vitamin C, vitamin A, vitamin D, potassium and vitamin E can help to keep the winter healthy and fit.

Nmami Agarwal is a multi-award-winning nutrition expert and advises various celebrities, among others. On her food blog "Nmami Life", the prominent nutritionist and dietician introduces the five most important nutrients to get through the winter.

Vitamin C strengthens the immune system and should often be on the menu especially in winter, for example in the form of citrus fruits. (Image: arinahabich / fotolia.com)

Strengthen the immune system with citrus fruits

Vitamin C is a must during the winter season. It strengthens the immune system and helps with common winter conditions such as colds. Citrus fruits such as lemons, limes, oranges and grapefruits contain a lot of vitamin C and should be regularly incorporated into the winter diet. For example, a fruit salad with citrus fruits can cover the daily intake.

Vitamin A keeps skin and hair healthy

In winter, many people suffer more from hair and skin problems. Cold wind and dry heating air remove moisture from our skin. Vitamin A is the right remedy to counteract. Foods like carrots, spinach, kale and sweet potatoes are a good source for that.

The sun vitamin D

In the summer, we absorb the majority of vitamin D through the sun's rays through the skin. In the dark season, this natural source is only sparsely available. Excess vitamin D is stored in the body during the summer and can be used in winter, but the food can also contribute a part. Here, the dietitian recommends foods such as salmon, tuna, mushrooms and eggs.

Keep your muscles and heart fit with potassium

Potassium is one of the most common electrolytes in our body. It is important for the water balance, the muscle functions and the heart rhythm. Potassium also plays a role in maintaining healthy blood pressure. According to the dietician, bananas, oranges, apricots, raisins and dates are good sources of potassium. An exotic tip of the nutrition expert is dates with milk to bring the potassium budget forward.

The antioxidant vitamin E

Vitamin E prevents not only the drying of the skin, it also has antioxidant properties, according to Agarwal. Foods such as avocados, broccoli, sunflower seeds and almonds contain a lot of vitamin E and are well suited for the winter diet.

Tips against weight gain in winter

In winter, many people tend to eat hearty food and exercise less. A combination that can quickly end in overweight. Here nutritionist Nmami Agarwal has some tips to avoid unnecessary pounds:

• Eat slowlyWhen meals are eaten slowly and chewed well, the feeling of satiation starts faster.
• Prefer fiber: Fibers from fruits, vegetables, legumes, whole grains, nuts and seeds are not only healthy, but also last for a long time.
• Protein at every mealEvery meal should contain a proportion of protein. For example, eggs, yogurt, fish, tofu, legumes, nuts and seeds are suitable.
• Spicy food: Who likes it and tolerates, should eat hot. The capsaicin from the chili accelerates the metabolism.
• Sleep enough: Those who sleep little eat more, warns the nutrition expert. Common sleep recommendations are between six and eight hours.

(Vb)