What vitamins are women need in the winter?

Posted on by

What vitamins are women need in the winter?

Winter is the time of year, when the sunlight becomes less, the temperature drops, and immunity is subjected to serious tests. For women, this is especially true, since hormonal vibrations and physiological features make them more susceptible to seasonal diseases and vitamins deficiency. Understanding what vitamins and minerals are especially important in the cold season allows you to maintain health, energy and beauty, despite adverse external factors. This comprehensive analysis examines each key nutrient in detail, explaining its role, signs of deficiency, sources and recommended dosages, focused on the needs of the female body in the winter.

Vitamin D: Solar vitamin B deficiency

Vitamin D, often called “solar vitamin”, is synthesized in the skin under the influence of ultraviolet rays. In winter, when there is little sunlight, its production is significantly reduced. Vitamin D plays a key role in the absorption of calcium, maintaining bones, strengthening the immune system and regulating mood. The disadvantage of vitamin D can lead to osteoporosis, muscle weakness, fatigue, depression and increased susceptibility to infections.

  • Role in the body:

    • Bone system: Vitamin D helps to absorb calcium and phosphorus necessary to maintain bone density and prevent osteoporosis, especially important for women during menopause.
    • Immunity: Vitamin D activates immune cells, helping the body fight viruses and bacteria. A sufficient level of vitamin D reduces the risk of respiratory infections, such as flu and acute respiratory viral infections.
    • Mood: Vitamin D affects the production of serotonin, hormone of happiness, which helps to deal with seasonal depression (SAD) and improve overall well -being.
    • Cardiovascular system: Studies show that vitamin D deficiency can be associated with an increased risk of cardiovascular disease.
    • Reproductive health: Vitamin D plays a role in the regulation of the menstrual cycle and maintaining reproductive function.

  • Signs of deficiency:

    • Fatigue and weakness
    • Bone pain and muscles
    • Depression and bad mood
    • Frequent infections
    • Sleep violation
    • Hair loss

  • Sources:

    • Fat fish: Salmon, tuna, scoumbria, herring – excellent sources of vitamin D.
    • Egg yolk: Contains a small amount of vitamin D.
    • Enriched products: Milk, yogurt, orange juice, cereals are often enriched with vitamin D.
    • Bad (biologically active additives): The most reliable way to maintain a sufficient level of vitamin D in winter. It is important to choose additives with vitamin D3 (cholecalciferol), which is better absorbed by the body.

  • Recommended dosage:

    • Adult women are recommended to take 600-800 IU (international units) of vitamin D per day.
    • With vitamin D deficiency, confirmed by blood test, the doctor may prescribe higher doses.
    • Pregnant and lactating women need more vitamin D (800-1000 IU per day).
    • People with dark skin need more vitamin D, as melanin reduces the ability of the skin to produce vitamin D under the influence of sunlight.

Vitamin C: A powerful antioxidant for immunity

Vitamin C, or ascorbic acid, is a powerful antioxidant that plays an important role in maintaining the immune system, protecting cells from damage, collagen synthesis and iron absorption. In winter, when the risk of colds increases, sufficient consumption of vitamin C is especially important.

  • Role in the body:

    • Immunity: Vitamin C stimulates the production and activity of immune cells, such as lymphocytes and phagocytes that fight infections. It also protects immune cells from damage caused by free radicals.
    • Antioxidant Protection: Vitamin C neutralizes free radicals, unstable molecules that damage cells and contribute to the development of chronic diseases, such as cardiovascular diseases, Alzheimer’s cancer and disease.
    • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which ensures the strength and elasticity of the skin, bones, cartilage and blood vessels. Sufficient consumption of vitamin C contributes to the health of the skin, slows down aging processes and improves wound healing.
    • Iron assimilation: Vitamin C improves the absorption of non -hearing iron contained in plant products, which is especially important for women subject to iron deficiency anemia.
    • Health of the gums: Vitamin C is necessary to maintain the health of the gums and prevent scurvy, a disease caused by vitamin S. deficiency

  • Signs of deficiency:

    • Frequent colds and infections
    • Fatigue and weakness
    • Bleeding gums
    • Slow wound healing
    • Dry skin
    • Joint pain

  • Sources:

    • Citrus: Oranges, lemons, grapefruits, tangerines – rich sources of vitamin C.
    • Berries: Strawberries, raspberries, blueberries, cranberries – also contain vitamin C.
    • Vegetables: Broccoli, bell pepper, spinach, cabbage, tomatoes – excellent sources of vitamin C.
    • Rose hip: Rosehip tea is one of the richest sources of vitamin C.

  • Recommended dosage:

    • Adult women are recommended to take 75 mg of vitamin C per day.
    • Smokers, pregnant and nursing women need more vitamin C (85-120 mg per day).
    • At the first signs of colds, you can increase the dose of vitamin C to 1000 mg per day, but it should be remembered that high doses can cause stomach disorder.

Vitamin E: Cell protection and skin beauty

Vitamin E is a fat -soluble antioxidant that protects the cells from damage caused by free radicals. It plays an important role in maintaining the health of the skin, hair, eye and immune system. In winter, when the skin is exposed to cold and dry air, vitamin E is especially important for maintaining its moisture and elasticity.

  • Role in the body:

    • Antioxidant Protection: Vitamin E protects cells from oxidative stress, preventing damage to DNA, proteins and lipids.
    • Skin health: Vitamin E helps maintain skin moisturizes, protects it from damage caused by ultraviolet radiation, and promotes wound healing. It can also reduce inflammation and itching for skin diseases, such as eczema.
    • Hair health: Vitamin E improves blood circulation in the scalp, stimulates hair growth and prevents their loss.
    • Immunity: Vitamin E strengthens the immune system, improving the function of immune cells.
    • Cardiovascular system: Vitamin E can help prevent oxidation of LDL cholesterol (poor cholesterol), which reduces the risk of atherosclerosis.

  • Signs of deficiency:

    • It is rare, since vitamin E is widespread in food.
    • Muscle weakness
    • Problems with vision
    • Violation of coordination
    • Dry skin
    • Hair loss

  • Sources:

    • Vegetable oils: Sunflower, olive, corn, soy oil – rich sources of vitamin E.
    • Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds – excellent sources of vitamin E.
    • Green sheet vegetables: Spinach, broccoli – also contain vitamin E.
    • Avocado: A good source of vitamin E and healthy fats.

  • Recommended dosage:

    • Adult women are recommended to take 15 mg of vitamin E per day.
    • It should be avoided taking high doses of vitamin E (more than 400 IU per day) without consulting a doctor, as this can increase the risk of bleeding.

B vitamins B: Energy and good mood

B vitamins play a key role in the metabolism of energy, the functioning of the nervous system and the formation of red blood cells. In winter, when the energy level decreases, and the risk of depression increases, sufficient consumption of group B vitamins is especially important.

  • Vitamin B1 (TIAMIN): It is necessary to convert carbohydrates into energy and maintain the function of the nervous system.

  • Vitamin B2 (Riboflavin): Participates in the metabolism of fats, proteins and carbohydrates, and is also necessary for the health of the skin and eyes.

  • Vitamin B3 (Niacin): It is important for energy exchange, skin health and nervous system.

  • Vitamin B5 (pantotenic acid): Participates in the metabolism of fats, proteins and carbohydrates, and is also necessary for the synthesis of hormones and cholesterol.

  • Vitamin B6 (Pyridoxin): E amino acids, the formation of red blood cells and the functioning of the nervous system are necessary for the metabolism. He can also help relieve PMS symptoms.

  • Vitamin B7 (Biotin): It is important for the health of the skin, hair and nails. It also participates in the metabolism of fats, proteins and carbohydrates.

  • Vitamin B9 (folic acid): It is necessary for the formation of DNA and RNA, as well as for the formation of red blood cells. Especially important for women planning pregnancy or in the early stages of pregnancy, as it helps to prevent defects in the nervous tube in the fetus.

  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. It is especially important for vegetarians and vegans to receive enough vitamin B12, since it is mainly found in animal products.

  • Signs of deficiency of B vitamins B:

    • Fatigue and weakness
    • Irritability and depression
    • Problems with concentration
    • Headaches
    • Anemia
    • Skin rashes
    • Ulcers in the mouth
    • Tingling and numbness in the arms and legs

  • Sources of B vitamins B:

    • Meat: Beef, pork, bird – good sources of vitamins B1, B2, B3, B6 and B12.
    • Fish: Salmon, tuna, cod – also contain B vitamins B.
    • Eggs: A good source of vitamins B2, B5, B7 and B12.
    • Dairy products: Thrush, yogurt, cheese – content of vitamins B2 and B12.
    • Whole grains: Brown rice, oats, barley – sources of vitamins B1, B2, B3 and B5.
    • Legumes: Lentils, beans, peas – contain vitamins B1, B3, B6 and B9.
    • Green sheet vegetables: Spinach, broccoli, Brussels cabbage – sources of vitamins B2, B6 and B9.
    • Nuts and seeds: Sunflower, almonds, walnuts – contain B vitamins B.

  • Recommended dosage:

    • Recommended dosages of B vitamins vary depending on age, gender and health.
    • In general, it is recommended to adhere to the recommended daily norm (RSN) for each vitamin of group B.
    • Women planning pregnancy or in the early stages of pregnancy are recommended to take 400 μg of folic acid per day.
    • Vegetarians and vegans are recommended to take vitamin B12 additives.

Iron: The fight against fatigue and anemia

Iron is an important mineral necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to other parts of the body. Women are more susceptible to iron deficiency, especially during menstruation and pregnancy. In winter, when the energy level decreases, and fatigue is enhanced, sufficient iron consumption is especially important.

  • Role in the body:

    • Oxygen transfer: Iron is a key component of hemoglobin, which tolerates oxygen from lungs to all tissues and organs of the body.
    • Energy exchange: Iron is involved in the processes of energy metabolism, helping cells produce energy.
    • The function of the immune system: Iron is necessary for the normal operation of the immune system.
    • Brain development: Iron plays an important role in the development of the brain, especially in children and adolescents.

  • Signs of iron deficiency (iron deficiency anemia):

    • Fatigue and weakness
    • Pallor of the skin
    • Dizziness and headaches
    • Dyspnea
    • Cold arms and legs
    • Fragility of nails
    • Hair loss
    • Desire is inedible things (for example, clay, paper)

  • Sources:

    • Red meat: Beef, lamb – rich sources of hem iron, which is well absorbed by the body.
    • Bird: Chicken, turkey – also contain hemic iron.
    • Fish: Tuna, salmon, sardines – sources of hem iron.
    • Legumes: Lentils, beans, peas – contain a non -meter iron, which is absorbed worse than hemic iron.
    • Green sheet vegetables: Spinach, broccoli – also contain non -meter iron.
    • Enriched products: Cereals, bread – are often enriched with iron.

  • Recommended dosage:

    • Adult women are recommended to take 18 mg of iron per day.
    • Pregnant women need more iron (27 mg per day).
    • Women during menstruation may require more iron.
    • To improve the absorption of a non -meter iron, it is recommended to use it with products rich in vitamin C.
    • The use of coffee and tea should be avoided while eating, as they can prevent the absorption of iron.
    • If necessary, you can take iron additives, but only as prescribed by a doctor.

Zinc: Support for immunity and skin health

Zinc is an important mineral that plays a key role in the functioning of the immune system, wound healing, protein and DNA synthesis, as well as maintaining the health of the skin, hair and nails. In winter, when the immunity is weakened, and the skin suffers from dryness and cold, sufficient gas consumption is especially important.

  • Role in the body:

    • Immunity: Zinc is necessary for the normal operation of immune cells, such as lymphocytes and phagocytes that fight infections. It also helps to reduce the duration and severity of colds.
    • Wound healing: Zinc is involved in the healing process of wounds, stimulating the synthesis of collagen and the growth of new cells.
    • Synthesis of proteins and DNA: Zinc is necessary for the synthesis of proteins and DNA, which are building cells of cells.
    • Health of the skin, hair and nails: Zinc helps to maintain the health of the skin, hair and nails, preventing dryness, inflammation and hair loss.
    • Reproductive health: Zinc plays an important role in the reproductive health of men and women.

  • Signs of deficiency:

    • Weakened immunity and frequent infections
    • Slow wound healing
    • Hair loss
    • Skin rashes
    • Loss of appetite
    • Violation of taste and smell
    • Diarrhea

  • Sources:

    • Seafood: Oysters are the richest source of zinc.
    • Red meat: Beef, lamb – also contain zinc.
    • Bird: Chicken, turkey – sources of zinc.
    • Nuts and seeds: Pumpkin seeds, cedar nuts, almonds – contain zinc.
    • Legumes: Lentils, beans, peas – sources of zinc.
    • Whole grains: Oats, wheat – also contain zinc.

  • Recommended dosage:

    • Adult women are recommended to take 8 mg zinc per day.
    • Pregnant and lactating women need more zinc (11-12 mg per day).
    • It should be avoided taking high doses of zinc (more than 40 mg per day) without consulting a doctor, as this can disrupt copper assimilation.

Selenium: antioxidant and thyroid support

Selenium is an important trace element that has antioxidant properties and is necessary for the normal function of the thyroid gland. He also plays a role in the immune system and reproductive health. In winter, when the thyroid gland can work less efficiently, and the immunity is weakened, sufficient consumption of selenium is especially important.

  • Role in the body:

    • Antioxidant Protection: Selenium is part of the enzyme glutathioneperoxidase, which protects the cells from damage caused by free radicals.
    • Thyroid function: Selenium is necessary for the production of thyroid hormones that regulate metabolism.
    • Immunity: Selenium strengthens the immune system, improving the function of immune cells.
    • Reproductive health: Selenium plays a role in the reproductive health of men and women.

  • Signs of deficiency:

    • It is rare, since selenium is present in most foods.
    • Muscle weakness
    • Fatigue
    • Problems with the thyroid gland (hypothyroidism)
    • Weakened immunity

  • Sources:

    • Brazilian nuts: One of the richest sources of Selena.
    • Seafood: Tuna, sardines, shrimp – contain selenium.
    • Meat: Beef, pork, bird – sources of Selena.
    • Eggs: Contain selenium.
    • Whole grains: Brown rice, oats – also contain selenium.

  • Recommended dosage:

    • Adult women are recommended to take 55 mcg selenium per day.
    • Pregnant and lactating women need more selenium (60-70 mcg per day).
    • It should be avoided taking high doses of selenium (more than 400 mcg per day) without consulting a doctor, as this can cause side effects.

Omega-3 fatty acids: health of the heart, brain and skin

Omega-3 fatty acids are polyunsaturated fats that play an important role in the health of the heart, brain and skin. They also have anti -inflammatory properties. In winter, when the skin is exposed to cold and dry air, and the risk of depression increases, sufficient consumption of omega-3 fatty acids is especially important.

  • Role in the body:

    • Heart of heart: Omega-3 fatty acids reduce the level of triglycerides in the blood, reduce the risk of blood clots, reduce blood pressure and improve blood vessels.
    • Brain health: Omega-3 fatty acids are important for the development and functioning of the brain, and can also help improve memory and concentration.
    • Skin health: Omega-3 fatty acids help maintain skin moisture, reduce inflammation and itching for skin diseases, such as eczema and psoriasis.
    • Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties that can help reduce joint pain and other inflammatory diseases.
    • Mood: Omega-3 fatty acids can help improve mood and reduce the risk of depression.

  • Signs of deficiency:

    • Dry skin
    • Brittle hair and nails
    • Fatigue
    • Problems with concentration
    • Joint pain
    • Depression

  • Sources:

    • Fat fish: Salmon, tuna, mackerel, herring, sardines-rich sources of EPC (Eikosapsezapstrandachaneic acid) and DGK (docosaexaenic acid), two important omega-3 fatty acids.
    • Flaxseed and linseed oil: Sources of the ALK (alpha-linolenic acid), which can be transformed into EPC and DGC in the body, but this process is not very effective.
    • Walnuts: Also contain Alk.
    • Seeds of Chia: Another good source of Alk.

  • Recommended dosage:

    • It is recommended to use at least 250-500 mg of EPK and DGK per day.
    • Vegetarians and vegans are recommended to use more linen seeds, linseed oil, walnuts and chia seeds to provide sufficient consumption of omega-3 fatty acids.
    • If necessary, you can take Omega-3 fatty acids.

In conclusion, adequate consumption of these key vitamins and minerals is crucial for maintaining the optimal health and well -being of women in the winter. Proper nutrition enriched with the above nutrients, combined with moderate physical exercises and sufficient sleep, will help women remain energetic, healthy and happy, despite the challenges of the winter season. Consultation with a doctor or nutritionist will help determine individual needs and develop an optimal plan for nutrition and reception of additives.

Leave a Reply

Your email address will not be published. Required fields are marked *