Winter is the season of rain and holidays, families gathering up and getting cozy indoors. Unfortunately it is also the season of the flu and other maladies. You need to take care of yourself in order to be able to enjoy this season and to take care of your family. Therefore boosting your immunity should be a priority now. So fuel up ladies! We need to stock up on all our vitamins during this season to stay strong. But there are a few vitamins that we should pay particular attention to.

Vitamin C

Without doubt, we all know about vitamin C. But why is it so important? It’s because of its natural antioxidant properties which means it fights stress in the body whenever something attacks. That’s why whenever someone is getting a cold or an infection, orange juice is a great option.

Where can we find it?

All you need is a single orange or a cup of capsicum. We shouldn’t go for the supplements as they have a very high vitamin C dosage. All we need is around 90-100 mg whereas the supplements can go up to 1000 mg – can you imagine what the body has to do to get rid of all of those excess mg’s? More isn’t always better that’s for sure!

Vitamin E

This is another antioxidant that protects our body from damage and joint pain, which a lot of people suffer from during the winter season. It also protects our body against cancer and other diseases. We do need to have this vitamin year-round but during these few months it’s essential to incorporate vitamin E sources in our food to give us that extra kick.

Where can we find it?

Olive oil and almonds are great sources. Green leafy vegetables (spinach, Rocca, broccoli) are also good sources. So a salad with olive oil and almonds, would be a great addition to your regular meals during this season.

Vitamin D

In the Middle East, we’re known to have insufficient levels of vitamin D even though we have plenty of sunlight. But, in winter, the days get shorter and the nights get longer, which leaves us with even less sunlight exposure. This can make it much more difficult for us to get our vitamin D dosage.

Why do we need vitamin D in winter? It’s involved in many immune responses that can help against the flu. and. Also, without it our calcium absorption decreases which could be a reason for bone pain during the winter season.

Where can we find them?

Best source of vitamin D is through sunlight. You can also find it in egg yolk, salmon and vitamin D fortified milk and cereals.

Using this advice and focusing in your diet on ingredients rich with these vitamins will help you stay healthy and enjoy this season with your family. Stay warm and healthy mama!

This blog post is by  Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us"