Winter can take a toll on our health, and not just in terms of mood. As the days get shorter and the weather gets colder, our nutrition habits can shift, leading to deficiencies in certain vitamins. Tanya Freirich, a dietitian at The Lupus Dietitian, shares the number-one vitamin you need for better health this winter: Vitamin D. But here's where it gets controversial: while Vitamin D is crucial for bone, immune, and cognitive health, excessive levels can also have adverse effects. So, it's important to discuss potential deficiencies with your medical provider to ensure the correct dosing. Here are five vitamins that are particularly worth paying attention to this season, and how to get them from everyday, winter-friendly foods.
Vitamin D
Vitamin D is the most important vitamin to keep tabs on during the winter. As sunlight is weaker and in short supply during the winter months, even with a fair amount of time spent outside in the sunshine, it may not be enough to prevent vitamin D deficiency. According to the National Institutes of Health, one in four Americans already have low levels of vitamin D. Older adults, people with dark skin, and those with certain conditions that limit fat absorption might be particularly at risk for low levels of vitamin D, regardless of the season.
Freirich recommends looking to fatty fish (like salmon and sardines), egg yolks, mushrooms, and milk (both cow’s milk and non-dairy milk) to increase your vitamin D intake during the winter. And if you’re really worried about keeping on top of it, don’t shy away from having a chat with your doctor.
Vitamin B12
Some people naturally shift toward heavier, starchier comfort meals in the winter, which can lead to lower levels of certain necessary nutrients. Vitamin B12, which is essential for red blood cell formation and nerve health, may be one of these casualties. Making sure to include fish, dairy products, eggs, and/or fortified cereal in your winter diet can help keep your B12 levels up to par. However, this is also another area where older adults are particularly susceptible to low levels, due to the body’s ability to absorb B12 from food naturally declining. If you’re over 50 or if you follow a plant-based diet, focusing on fortified foods and supplementation might be the way to go.
Folate
Folate is another nutrient that may dip if your produce intake drops during the colder months—or if your alcohol intake goes up. Actual folate deficiency is rare in the U.S., but can lead to issues such as fatigue, trouble concentrating, heart palpitations, and mouth sores. Studies have also linked low levels of folate with depression. Although actual causality remains uncertain, it’s another reason to be cognizant of folate levels during the winter months, especially for those who struggle with seasonal affective disorder.
Vitamin C
Vitamin C is likely one of the first nutrients people think about when cold and flu season hits. Getting enough helps keep your immune system strong. While Vitamin C does not prevent colds, it can reduce the duration and severity of them, as well as reduce the risk of cardiovascular disease. It also acts as an antioxidant, helps produce collagen so wounds will heal, and improves the absorption of iron. With fresh fruits and vegetables less readily available during the winter, Freirich warns that intake of vitamin C can easily drop. However, you can get sufficient amounts from the seasonally available winter produce: oranges, grapefruits, broccoli, cabbage, leafy greens, turnips, sweet potato and winter squash.
Vitamin A
Many vitamin A-rich foods are brightly colored fruits and vegetables: think carrots, sweet potatoes, winter squash, spinach, collard greens, and kale. These are often widely available in cold months, but they’re not always the first things people gravitate toward when they’re cooking heartier comfort dishes or relying on shelf-stable pantry staples rather than running out to the grocery store in the wind and snow. Getting enough vitamin A is important because it plays a key role in vision, growth and development, and maintaining immune function—the latter of which is of particular use as viruses start circulating more heavily in winter. Because vitamin A is fat soluble, your body stores it, which means deficiency isn’t as common as with some other vitamins. But chronically low intake can still become an issue over time, leading to higher risk of vision problems, respiratory diseases, and anemia.
