Which vitamins are important in winter?

All vitamins are important - all year round. In winter, however, some of these active ingredients are particularly important to keep the immune system running.

One thing is certain: it doesn't work without vitamins. These nutrients are extremely important to the human organism, a truism. But why are vitamins so valuable? Quite simply because a lack of vitamins can lead to health problems. Body weight problems can be a result, constant weariness and fatigue, skin problems, muscle twitching and delayed reflexes in everyday life.

Vitamins in winter: preventing diseases

Probably the most common feature of missing vitamins, however, are common diseases. Whether flu viruses or cold germs: All pathogens have it particularly easy to overcome an immune system that has been weakened by a vitamin deficiency and to spread in the body. This applies all year round, but especially in winter.

When it's cold and dark outside, we naturally get little sunshine. This leads to a deficiency in vitamin D, a substance that the body produces itself in the sunny months and that strengthens bones and muscles. To be precise, it is not a vitamin, but a hormone that the body produces 75 percent or more itself when we are outside and the sun is shining. Vitamin D is contained in egg yolks and fish, but only in abundance - in winter it is advisable to take vitamin D as a food supplement.

The same applies to vitamin C. Apples, citrus fruits and red peppers are available in supermarkets at any time of the year. But to ensure that the body receives sufficient amounts of vitamin C - also known as ascorbic acid - in winter, you can also use vitamin C in tablet form.

There shouldn't be a lack of vitamins A, B1, C, D and E

If kale or beetroot doesn't necessarily suit your taste, then you can make sure to take vitamin A as a dietary supplement during the dark season. Vitamin A is important because the mucous membranes are strengthened and with them the immune system. In addition, the eyes are better able to convert the little light that reaches them in the perceived continuous twilight in winter into vision. And so that the organism can build up cells in the cold, the radical scavenger vitamin E is necessary. Fish, avocados and nuts contain a lot of vitamin E, as well as many dietary supplements.

You also need vitamin B1 so that the carbohydrates can be metabolized in the body. You should also take this active ingredient as a food supplement in winter to ensure the supply. B1 also has a very positive neuronal impact. This substance is particularly abundant in rice and legumes.

Women should consume 0.8 mg of vitamin A, 1 mg of vitamin B1, 100 mg of vitamin C, 5 micrograms of vitamin D and 12 mg of vitamin E daily in winter; Men 1 mg of vitamin A, 1.2 mg of vitamin B1, 100 mg of vitamin C, 5 micrograms of vitamin D and 14 mg of vitamin E