Winter is known for doing a number on our moods, but it can quietly take a toll on nutrition, too. Between shorter days, colder temperatures, and a whole lot more time spent indoors, our habits tend to shift as autumn comes to a close and that harsher weather finally hits.
This includes our cooking and eating habits. “In the winter months, we have less sunshine and in many places, may have less access to fresh fruits and vegetables,” Tanya Freirich, R.D. at The Lupus Dietitian tells Prevention. And that combination makes certain vitamins easier to fall short on, including ones that are particularly beneficial during this time of year.
So if you want to get ahead of the curve and make sure your nutrient levels stay in a healthy range during winter, here are five vitamins that are particularly worth paying attention to this season—and how to get them from everyday, winter-friendly foods.
Vitamin D
Vitamin D is the most important vitamin to keep tabs on during the winter. “As sunlight is weaker and in short supply during the winter months, even with a fair amount of time spent outside in the sunshine, it may not be enough to prevent vitamin D deficiency,” Freirich explains.
According to the National Institutes of Health, one in four Americans already have low levels of vitamin D. Older adults, people with dark skin, and those with certain conditions that limit fat absorption might be particularly at risk for low levels of vitamin D, regardless of the season.
Freirich recommends looking to fatty fish (like salmon and sardines), egg yolks, mushrooms, and milk (both cow’s milk and non-dairy milk) to increase your vitamin D intake during the winter. And if you’re really worried about keeping on top of it, don’t shy away from having a chat with your doctor.
“Vitamin D is vital for bone, immune and cognitive health,” she explains. But even though getting enough vitamin D is important, excessive levels can have adverse effects as well—although this is almost always caused by adding unnecessary dietary supplements. That’s why Freirich says it’s important to discuss potential deficiencies with your medical provider to ensure the correct dosing.
Vitamin B12
Some people naturally shift toward heavier, starchier comfort meals in the winter, which can lead to lower levels of certain necessary nutrients. Vitamin B12, which is essential for red blood cell formation and nerve health, may be one of these casualties.
Making sure to include fish, dairy products, eggs, and/or fortified cereal in your winter diet can help keep your B12 levels up to par. However, this is also another area where older adults are particularly susceptible to low levels, due to the body’s ability to absorb B12 from food naturally declining. If you’re over 50 or if you follow a plant-based diet, focusing on fortified foods and supplementation might be the way to go.
Low levels of B12 can contribute to fatigue, weakness, numbness or tingling in the hands and feet, and memory or balance problems. If you aren’t sure whether you’re getting enough of this vitamin from food, talk with your health-care provider. A simple blood test can check your levels, and supplementing under medical guidance can help restore them if needed.
Folate
Folate is another nutrient that may dip if your produce intake drops during the colder months—or if your alcohol intake goes up. Actual folate deficiency is rare in the U.S., but can lead to issues such as fatigue, trouble concentrating, heart palpitations, and mouth sores.
Studies have also linked low levels of folate with depression. Although actual causality remains uncertain, it’s another reason to be cognizant of folate levels during the winter months, especially for those who struggle with seasonal affective disorder.
To get enough folate in your diet, try beef liver, asparagus, Brussels sprouts, orange juice, peanuts, or black-eyed peas. Women and girls between the ages of 14 and 30, people with alcohol disorders or diseases such as celiac or inflammatory bowel, or who have certain gene variations may have a hard time getting enough folate. In some cases, supplements containing folic acid or 5-MTHF may help, but consult with a medical professional first.
Vitamin C
Vitamin C is likely one of the first nutrients people think about when cold and flu season hits. Getting enough helps keep your immune system strong. “Vitamin C does not prevent colds, but can reduce the duration and severity of them, as well as reduce the risk of cardiovascular disease,” Freirich advises. It also acts as an antioxidant, helps produce collagen so wounds will heal, and improves the absorption of iron.
With fresh fruits and vegetables less readily available during the winter, Freirich warns that intake of vitamin C can easily drop. “However, you can get sufficient amounts from the seasonally available winter produce: oranges, grapefruits, broccoli, cabbage, leafy greens, turnips, sweet potato and winter squash,” she says.
She also stresses the importance of getting adequate vitamin C through your diet rather than supplements if at all possible, “as excessive amounts can increase your risk for kidney stones and cause stomach upset. Choosing fresh produce high in Vitamin C is an easy and affordable way to meet your needs as well as add a great source of antioxidants and fiber during the colder months.”
Vitamin A
Many vitamin A-rich foods are brightly colored fruits and vegetables: think carrots, sweet potatoes, winter squash, spinach, collard greens, and kale. These are often widely available in cold months, but they’re not always the first things people gravitate toward when they’re cooking heartier comfort dishes or relying on shelf-stable pantry staples rather than running out to the grocery store in the wind and snow.
Getting enough vitamin A is important because it plays a key role in vision, growth and development, and maintaining immune function—the latter of which is of particular use as viruses start circulating more heavily in winter. Because vitamin A is fat soluble, your body stores it, which means deficiency isn’t as common as with some other vitamins. But chronically low intake can still become an issue over time, leading to higher risk of vision problems, respiratory diseases, and anemia.
For most people, the best strategy is simply making sure to build more beta-carotene-rich foods into winter meals—roasted carrots or squash, a side of sautéed greens, or a hearty bean-and-veggie soup. And who doesn’t love winter soup?
