Winter Wellness: Nutrient Focus

How to support your energy and immune system

And where to find them in your diet.

Though lack of sunlight, temperature change, and the shorter days, do absolutely effect our energy, mood, and immune function, there are also a number of common eating habits and behaviours that can result in us getting less nutrient dense foods in.

Combined with the typical increase in high sugar foods and alcohol we can set ourself up for feeling much more run down. This aricle highlights some key nutrients that are important to know, and what foods we find them in, so you can easliy integrate them into your diet.

Vitamin D

For 360 health support

Even if we get outside the winter sun is not sufficient.

Though you can get some in diet through sources such as wild caught salmon, egg yolks, and some mushrooms it is only in very small amounts and majority of us should be testing/supplementing during the colder months.

Ideally supplement in combination with K2, they buddy up and work best together in the body.

Getting enough is vital for mood (alot of SAD is actually connected to low vit D), energy levels, immune cell function and hormone production!

Vitamin C

For immune health

Though it doesn’t significantly reduce the likelyhood of catching a cold/flue it can help speed up recovery/symptom severity when increased.

We also naturally gravitate towards cooked food vs. raw salads and fresh fruits at this time of year, removing lots of Vit C rich foods (it is also largely decreased/lost in high heat cooking).

Top sources include; bell peppers & tomatoes, cirtus and kiwi fruits, berries, leafy greens, crucifeous vegetables (bring on the sprouts!), and white potatoes.

Zinc

Another vital nutrient for supporting immune function and potentially reducing length/severity of a virus. Make sure you have plenty of zinc and vitamin C rich foods in your diet and considering supplementing if run down

Sources:

Seafood & shellfish, red meat, cashews, pumpkin/sesame/hemp seeds. Legumes such as lentils & chickpeas (though not as well absorbed as animal sources).

Magnesium & B Vitamins

For energy and mood

Magnesium is such an incredible and vital mineral; helping up to replenish our energy stores, recover, manage stress, and sleep well. It is also one of the top nutrient deficiencies as it can be challenging to get enough!.

B vitamins are also essential for our nervous system and energy production, with deficiencies more likely in those who are vegetarian or vegan.

Foods to focus on for magensium include; dark leafy greens like spinach or kale, nuts and seeds, dark chocolate/cacao, legumes, avocado

There are 8 types of B vitamins, animal products are generally the best sources (meats, fish/seafood, eggs, and dairy products), with beans, legumes, leafy greens and some wholegrains also contributing. The only plant source of B12 is nutritional yeast.

Omega 3 and Vitamin E

For dry skin

Thanks to the drop in temparature and increase in indoor heating.

Omega 3 fats and vitamin E can be especially helpful for those who struggle with dry skin during the chnage in seasons and the colder weather. Omega 3's have also be shown to effectively reduce cravings for sugar/processed carbs, which can be at their highest at this time. .

Plus dietary fats ensure we are properly able to absorb those fat soluable vitamins A, D , E and K

Oily fish such as salmon, trout, mackerel, sardines & anchovies are top, and I regularly advise clients to supplement if not able to include these regularly.

Walnuts, flax/chia/hemp seeds are good plant sources, though again in smaller amounts and are not as easy for our body to efficiently use.

For vitamin E; Almonds and peanuts, sunflower seeds, avocado, spinach, E.V olive oil, and butternut squash.

Honourable mention

For digestive health

Probiotics and prebiotics to support the balance of gut bacteria as those guys play a main role in mood and immune function.

Fermented foods such as sauerkraut, kimchi, kombucha, kefir, miso, raw apple cider vinegar for probiotics.

Good sources of prebiotic fiber include; leeks, asparagus, onions, garlic, chicory root, artichokes, banans, oats and apples. Generally getting in a good amount of fiber from a variety of plant foods help beneficial bactiera thrive.

2 Questions for you to end on;

Do these foods regularly appear in your diet each week?

If no, can you add in 1-2 from each category on a daily basis, or if yes, couold you increase the variety?