Healthy during winter: Boost your defenses now

Wet and cold days, rain, snow and cool wind especially affect the immune system in winter. It is important during this period to protect ourselves and strengthen our body's defenses. Among other things, a balanced diet rich in vitamins, minerals and trace elements is important.

Diet rich in vitamins, minerals and trace elements

A balanced diet rich in vitamins can be very versatile. In addition to salad and fruit juices, seasonal vegetables such as cabbage and pumpkin are “vitamin bombs”. Potatoes and mushrooms also contribute significantly to the balance of vitamins and trace elements in our body. In addition to fruits and vegetables, however, a balanced diet including dairy products and lean meat, especially poultry, is recommended.

Η vitamin C and zinc they are especially important in the wet cold season.

When it comes to foods rich in vitamin C, most people think of lemons and oranges. However, vitamin C is even more abundant in other foods: Various fruits and vegetables such as broccoli, buckthorn and rosehips outnumber classics such as orange or lemon.

When it comes to zinc intake, meat lovers can rejoice: beef, pork and poultry contain a large percentage of the trace element. Other animal foods, such as cheese and eggs, are also good sources of zinc.

Vegetarians and vegans can also ensure zinc intake through simple means. Plant foods contain slightly less zinc. Good sources here are nuts, legumes and grain products. But the body can absorb up to 45 percent less zinc from foods of plant origin than from animal products.

During the winter season, it is good to strengthen our body with food supplements containing vitamin C, zinc, but also other minerals and trace elements, to stimulate our immunity.

What are her duties? Vitamin C on the body;

Vitamin C is mainly known for the positive effect it has on our immune system: The body needs the vitamin for a strong defense.

In addition, ascorbic acid promotes the absorption and utilization of iron from plant foods. It is used to produce cholichoins and catecholamines such as norepinephrine and adrenaline. In addition, vitamin C intercepts oxygen compounds that damage cells in the body - so-called "free radicals", which are formed during normal metabolic processes, but also from ultraviolet radiation, nicotine and medication. In other words, it has an antioxidant effect, which helps with the stress our body receives.

In addition, vitamin C is important for the growth of connective tissue (collagen) and for wound healing.

What are the functions of zinc in the body?

Ο zinc it is an important building block of many enzymes and thus is involved in many biological processes in the body, for example:

Cell Growth: Zinc is important for cell division.
Immune defense: Zinc supports the immune system. It is also said to have a healing effect on colds.
Antioxidant processes: Zinc helps scavenge free radicals – reactive oxygen compounds that can damage cells and genetic material (DNA). They arise during normal metabolic processes, but also, for example, from ultraviolet radiation and nicotine.
Blood sugar regulation: Zinc lowers blood sugar levels.
Formation of red hemoglobin blood pigment
Sperm formation
Wound healing
Transport of oxygen and carbon dioxide in the blood
Formation of hormones

In order for all these vital processes to function smoothly, the body needs adequate zinc.

Out in all seasons

Even if it's still cold outside, fresh air is very important for our immune system. You should therefore take every opportunity to be outside and in the fresh air - even if it's just a walk during your lunch break or after work. Fresh air and movement stimulate blood circulation, which in turn distributes all the minerals and vitamins throughout our body. Also at home you should ventilate sufficiently several times a day.

Lots of fluids in the winter too

Even in winter we should keep our body hydrated. We need one and a half to two liters a day. Especially in the high season for infections you should stop drinking alcohol and cigarettes as much as possible or at least reduce it to a minimum.

Getting enough sleep is a blessing.

A good and sufficient sleep is important for our health. During sleep we recover from the stress in our body, which is caused not only by our everyday life and obligations but also by the weather.

Nutrition, movement, fresh air, hydration and sleep are all we need to stay healthy during the winter.

....and for the extra boost the download nutritional supplements for immunity us!