03 Jul 2018
With its joint aches, sniffles, sore throats, fevers and overall feelings of bleh, winter can really seem to drag on. To help boost your immune system, improve your overall mood and help your body fight nasty winter colds and flus, supplement your diet with these 7 essential vitamins and minerals.
Why you need it: If you reach for no other supplement this winter, aim to increase your intake of Vitamin C. It’s the king of immune boosters – no other vitamin is better at helping your body prevent and fight cold and flu. Additionally, it helps the body detoxify, nourishes the skin, promotes healthy bones and teeth, and can also help heal wounds. In fact, forget winter! Add more of this super vitamin to your daily diet year-round.
Natural sources: Citrus fruits like oranges and lemon, dark leafy greens, strawberries, tomatoes and capsicum (basically red fruit and veggies). Try The Black Truffle’s green veg power soup for a serious boost of Vitamin C (and iron, folate and Vitamin A).
Why you need it: Feel a little down and out? Add extra Folate to your diet. Also known as Folic Acid or Vitamin B6, this vitamin is a powerful mood regulator. It helps you feel more energised, positive and even joyful in the most miserable winter conditions. From an illness perspective, it can help prevent diabetes, heart disease and some forms of cancer.
Natural sources: Citrus fruits, dark leafy greens, beans and legumes, avocado, nuts and seeds.
Why you need it: Iron is responsible for carrying oxygen through our body, nourishing our muscles and organs so they function at optimum levels. Iron deficiencies can make us feel sluggish and lead to serious illnesses like anaemia, depression and muscle atrophy. Iron can also boost brain activity, mental clarity and support our immune system during cold and flu season.
Natural sources: Red meat, poultry, seafood, dark leafy vegetables, beans and legumes
Why you need it: Iron deficiency can also lead to a deficiency in Vitamin A. Not only does this super vitamin help support our immune system, it also plays an important role in preserving our vision, healthy neurological function and skin condition. It also does a fab job at fighting free radical damage, like aging.
Natural sources: Carrots, sweet potato, pumpkin (basically orange veggies), leafy greens, liver, milk and fish.
Why you need it: Ever hear people whinge they’ve got the winter blues? In reality, they’re probably deficient in Vitamin D. Generally sourced from the sun, Vitamin D is in shorter supply during the colder months however, it’s necessary for regulating everything from mood and energy levels to our immune system. It also helps the body absorb and metabolise essential minerals, and promotes healthy cell development.
Natural sources: The sun (just 15 minutes spent outdoors on a sunny winter’s day can help boost your Vit D stores), fatty fish, butter, milk, eggs and mushrooms.
Why you need it: Alongside Vitamin C, Zinc is your immune system’s other best friend. It acts as an antioxidant, fighting the growth of free radicals (which in over supply lead to ageing). It also helps to repair tissue damage, balances hormones and aids digestion. Without it, you’re likely to feel sluggish, fatigued, fuzzy and even suffer from mild insomnia.
Natural sources: Spinach, beef, beans, seafood, seeds and nuts.
Why you need it: Winter has a nasty habit of drying out our nails, skin and hair. Resolve the problem by adding more Vitamin E to your diet. A moisturising antioxidant, it can help moisturise your body from the inside and outside – apply foods like olive oil topically to sooth red, itchy and flaky skin, and strengthen brittle hair and nails, protecting them against free radical damage and windburn.
Natural sources: Olive oil, pumpkin, avocado, almonds, wheat and apricots.
Looking for convenient yet healthy and fresh meals on the go? The Black Truffle sells a wide range of heat and eat dinners, salads, grab and go hot and cold meals and wholesome pantry staples full of winter’s most essential vitamins and minerals.