Take these to get you through the cold months.

You might be the kind of person who religiously takes a range of vitamins or supplements all year round, or perhaps you only take some Vitamin C when you’re feeling under the weather. Whichever it is, there’s a handful of vitamins that you should be stocking up on to see you and your health through the colder weather until spring inevitably returns.

Vitamin D

We all know that we get a good amount of Vitamin D from the sunshine. Throughout the summer, we soak it up. During the winter when it’s dark and grey, our Vitamin D intake is very limited, so supplementing what we’re missing out on can really help. Why do we need it? Vitamin D helps to strengthen your immune system, preventing and protecting us from infections.

Image: Jakub Kapusnak on Unsplash

Foods that are good sources of Vitamin D:

  • Fish (tuna, salmon, mackerel)
  • Dairy products
  • Eggs
  • Mushrooms

Vitamin C

Vitamin C is one of the most commonly taken supplements to fight off illnesses. While it can’t literally remove a virus from your body, it can speed up the recovery process. If your body is suffering from a Vitamin C deficiency, it can struggle to fight off germs.

Foods that are good sources of Vitamin C:

  • Citrus fruits
  • Bell peppers
  • Leafy greens


Zinc is essential all year round, but it contributes to protecting your immune system which is particularly vulnerable during winter. As well as doing wonders for your insides, it also helps to repair body tissue.

Foods that are good sources of Zinc:

  • Meat (especially red meat)
  • Shellfish
  • Legumes
  • Seeds and nuts
  • Dark chocolate

Folic Acid

Folic Acid is part of the Vitamin B family and is super important to the growth and regrowth of cells. A lack of folic acid in your body can ultimately weaken your immune system, therefore leaving you susceptible to illness.

Image: Charles ?? on Unsplash

Foods that are good sources of Folic Acid:

  • Leafy greens like spinach and kale
  • Legumes
  • Rolled oats
  • Strawberries
  • Nuts

Vitamin A

Vitamin A is widely associated with your vision, but it actually can really help your run-down winter immune system. A deficiency in Vitamin A has been linked to a poor immune system and an increase to a risk of infection.

Vitamin E

Vitamin E is a potent antioxidant which gives your immune system the strength it needs to fight off bacteria that can make you ill. It also plays a number of other roles in your body, as well as being known to help a range of diseases like cancer and arthritis.

Image: Maddi Bazzocco on Unsplash

Foods that are good sources of Vitamin E:

  • Nuts and seeds
  • Vegetable oils
  • Wholegrain foods

Feature image credit: Urine Drug Test