22 October 2023 , 06:25
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October has flown by and in just over a week we are heading into November, meaning that the cold and flu season is officially upon us.
As we look for recipes to make some comfort food, enjoy soups and stews, while sipping warm tea and hot chocolate, many of us will also be looking to increase our vitamin intake to fight off any seasonal illness and be healthy during the winter months. Vitamins are known to be beneficial to us and, while many of them can be found in foods we regularly eat, many people boost their intake through supplements.
There are two main groups of vitamins - water-soluble and fat-soluble - and depending on the group they fall in, more or less consumption is required. Fat-soluble vitamins including the likes of vitamins A, D, E and K, can be stored in the liver and fatty tissues, which means there could be a risk of a build-up if over-consumed.
Supplements can help you boost your vitamin intake (Getty Images)Water-soluble vitamins on the other hand, like vitamin C or the eight B vitamins including thiamin, riboflavin, niacin, pantothenic acid, biotin, folate and B12 and 7, can be easily absorbed in body tissue and metabolised faster than fat-soluble vitamins. This means it is essential to seek medical advice when adding new vitamin supplements to your diet, as the recommended dosage changes from person to person.
During winter, it is common to take vitamin D - which is typically produced by the body when exposed to the sun, meaning it could be lacking in winter. Melissa Snover, registered nutritionist and CEO of Nourished, told Express.co.uk: "As you’ll know, if you live in the UK, the long winter months can see us going days, or even weeks, without appropriate sunlight exposure so picking up the slack with supplementation can be incredibly valuable – and is also recommended by NHS England."
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Lisa Scheepers, nutritionist at Fresh Fitness Food, added that vitamin D "promotes the absorption of calcium and phosphorus from our diets, making it essential for maintaining bone and muscle health" while also contributing to the "normal functioning of the immune system and our inflammatory response mechanisms". Low levels of vitamin D are associated with a series of problems, including a higher risk of poor musculoskeletal health, such as rickets, osteomalacia, falls and poor muscle strength.
Vitamin D can be found in oily fish (Getty Images)Ms Scheepers said the main signs of vitamin D deficiency are "feeling fatigued, bone pain, muscle weakness, aches, cramps, or anxiety and depression." But apart from sunlight, this essential vitamin can also be found in some foods including oily fish, red meat, liver, egg yolks and fortified foods, such as cereals. However, those who need an additional supplement boost may find a supplement helpful and the Government recommends a dosage of at least 400 IUD of vitamin D.
Research has shown that vitamin B12 can bear a significant impact on increased energy levels and mood boosts. Ms Snover said: "This is because it plays a vital role in serotonin production, otherwise known as the happy hormone. If you’re someone who struggles with lethargy in the winter months – the dark evenings and cold weather do us no favours – this should be a staple in your vitamin routine."
Vitamin B12 occurs naturally in some meat, fish and dairy products like cheese and milk. However, Ms Snover continued: "A lot of us cannot absorb it properly. And vegans, because they are not consuming those products, are more susceptible to being deficient. For this reason, supplementation is a great idea as it can bypass that and ensure you are digesting appropriate levels to make an impact."
Vitamin B12 occurs naturally in dairy products (Getty Images/iStockphoto)Another vitamin essential to beating winter colds is Vitamin A, which helps boost the production and growth of immune cells. Public health nutritionist, Doctor Emma Derbyshire from the Health and Food Supplements Information Service (HSIS), said: "Low intakes can increase the risk of pathogens invading the eye and the respiratory tract.
"One in ten toddlers and primary schoolchildren don’t get the recommended amount of vitamin A. All children under five should be given a supplement containing vitamins A, C and D, according to the Government." Vitamin A can be found in a number of foods, such as carrots, leafy green vegetables, fish oils, and dairy products, to name a few.
Ms Snover said another key vitamin to help you stay away from winter bugs is zinc. She explained: "This incredible nutrient helps our body to create new cells and enzymes, process carbohydrates, fat and protein in food, and also increases the speed of healing muscles and wounds.
Zinc can be found in quinoa (Getty Images)"As an added benefit, it's also needed for your sense of taste because one of the enzymes crucial for these senses depends on zinc. So, if you're looking to enjoy your christmas-dinner>Christmas dinner and treats even more, zinc can help with that." Zinc occurs naturally in foods like meat, dairy products, legumes, such as chickpeas, lentils and beans, and whole grains like quinoa, oats, and rice - and can also be found as a supplement.
Vitamin C is another nutrient typically suggested to provide people with a good winter boost. Expert nutritionist Matt Jones said: "Vitamin C is notorious for its important work with immune health. Vitamin C provides antioxidant protection and can stimulate immune cells into action.
"Found naturally in numerous fruits and vegetables, such as broccoli, bell peppers, kiwi, orange and berries, incorporating as many of these foods into your daily diet during winter is incredibly beneficial. Nutrition professionals will often encourage patients to eat a rainbow of colourful fruit, vegetables and healthy sources of fat with each meal, to maximise micronutrient and phytonutrient intake, including vitamin C, preventing deficiencies."
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