Winter is here, you must know what diet you should take to keep yourself healthy.
Along with all the fun of winters you need to take good care of our health. Vitamins are essential for our body, they not only keep your body healthy and efficient, they also protect you from different infections. Vitamins helps to boost the immune system and helps you in your fight against cold and flu, as well stopping your skin and hair from dryness and dullness.
Vitamin A
Vitamin A acts as an antioxidant. It helps your body form bones, skin, soft tissues and healthy teeth. It may help you and your child off bacterial and viral diseases as it supports the health of the immune system and let the body fight against infections.
Foods that contain high amounts of vitamin A are:-
- Beef
- Liver
- Eggs
- Shrimps
- Fish
- Milk
- Carrots
- Sweet potatoes and spinach
Vitamin B
Vitamin B is water soluble. It plays a vital role in keeping good health and has direct control on your energy levels, brain function, and cell metabolism. Vitamin B has several types that have different benefits.
Vitamins B:-
B-1 (thiamine): it includes soymilk, watermelon, acorn squash
B-2 (riboflavin): milk, cheese, yogurt, enriched grains and cereals
B-3 (niacin): mushrooms, fish, poultry, meat, potatoes, fortified and whole grains
B-5 (pantothenic): mushrooms, avocados, chicken
B-6: bananas, meat, poultry, fish, soy products
B-7 (biotin): eggs, fish, soybeans
B-12: cereals, milk, fortified soymilk, cheese, meat, poultry
Vitamin C
Vitamin C is water soluble. It reduces the sternness of a cold and keeps your immune system strong and healthy, it also helps to repair and develop tissues. Vitamin C is an extremely effective nutrient when it comes to defending the body in winter.
Foods that has high Vitamin C are:-
- Citrus fruits such as oranges and lemons
- Potatoes
- Tomatoes
- Guava
- Broccoli
Vitamin D
In the winter, days get shorter and nights get longer because of which vitamin D or the sunrays vitamin perhaps be useless in the body. Then it should be consumed through foods and drinks.
Vitamin D enriched foods are as follows:-
- Milk
- Soy
- Orange juice
- Egg yolks
- Fatty fish like tuna
- Salmon
