Right now we are in the midst of winter which is cold and flu season. One way to try and protect your health is to make sure to take your vitamins. This article will discuss ten of the most important vitamins to keep you healthy this winter.

First, a few definitions are in order. According to webMD, a vitamin is naturally contained in plants and animals and help our bodies function by providing energy and materials for growth. Vitamins are divided into two types – fat soluble and water soluble.

A fat soluble vitamin is absorbed into the body along with dietary fats (which is why it’s important to have some fat in your diet). These vitamins are stored in the body and can become toxic if taken in excess.

Water soluble vitamins are easily absorbed by the body and any excess passes through the body, usually in a person’s urine. Because water soluble vitamins aren’t stored in the body, toxicity is rare.

Vitamin C is water soluble and according to the National Institutes of Health (NIH), is required for the growth and repair of body tissues; particularly collagen. It is also an antioxidant, which means that vitamin C is able to block some of the damage done to the body by free radicals. Vitamin C is found primarily in fruits and vegetables such as oranges, broccoli, cantaloupe, cranberries and brussel sprouts. A deficiency of vitamin C can lead to decreased infection fighting ability, anemia, nose bleeds and dry hair among other things.

Vitamin D is fat soluble and usually added to most foods. Vitamin D is essential to helping the body absorb calcium, which is needed for bone health. Vitamin D also helps to regulate the body’s immune system, which is essential to an individual’s overall health. Besides eating foods fortified with vitamin D such as cereal or orange juice, vitamin D can be manufacture by the body when an individual is exposed to the sunlight. According to NIH, deficiencies of this vitamin can cause nausea, weakness and vomiting.

There is a reason why these deficiencies occur as people normally go beyond the prescribed dosage and consume it indiscriminately but vitamin d is a powerful product that will also have side effects alongside the benefits but one important remedy for the solution is Provida Daily Drops 1000mg. 

A B vitamin is a title that encompasses several water soluble vitamins that help to regulate cell metabolism. Vitamin B1 (thiamine) is defined by the mayo clinic as assisting electrolytes to flow into and out of muscle and nerve cells. Thiamine is usually found in oatmeal, brown rice, kale, asparagus and pork.

Vitamin B2 (riboflavin) assists with the growth and functioning of the body’s cells and the production of energy for the body. NIH states that riboflavin is found in eggs, green leafy vegetables, dairy products and nuts.

Vitamin B3 (niacin) helps to regulate the digestive system and convert food to energy, in addition to keeping the skin, hair and eyes healthy. NIH also states that niacin plays a role in the increase of “good” cholesterol (also known as HDL). Niacin is found in fish, poultry, eggs and dairy products.

Although vitamin B9 (folic acid) is best known as a vitamin to help prevent birth defects and miscarriages, it also helps to prevent anemia and according to webMD, the production of DNA. Folic acid is found in green leafy vegetables, nuts, bananas, melons, mushrooms, and enriched breads and cereals.

Vitamin B12 (cobalamin) is used by the body to create DNA, maintain the health of red blood cells and the proper function of neurological cells. Cobalamin is found in fish, meat, poultry, dairy products and enriched cereals.

Deficiencies of any B vitamins can result in a rash of symptoms such as anemia, poor memory, digestive problems, depression and soreness of the mouth and tongue.

Vitamin E is fat soluble and most associated with its antioxidant properties and strengthens the body’s immune system. Vitamin E is found in spinach, avocados, almonds, corn, vegetable oils and seeds. A person who is deficient in vitamin E may experience neuropathy (pain) or impaired immune system function.

Vitamin K is a fat soluble vitamin most associated with coagulation (clotting) of the blood. It is primarily found in green leafy vegetables such as spinach, kale, broccoli and fruits such as kiwi. Vitamin K deficiency is rare.

Vitamin A is also a fat soluble vitamin and is most associated with good vision. But it also helps to maintain healthy teeth and skin. Because vitamin A is fat soluble, excess amounts are stored in the body. If the levels of vitamin A become toxic, an individual may experience headaches, hair loss, blurry vision and vomiting. A deficiency can lead to skin disorders and blindness. Vitamin A is found in eggs, milk, liver, cheese, pumpkin, sweet potatoes and dark green leafy vegetables.

Making sure that you maintain a balanced diet is the key to achieving your optimal level of health, which will help you to make it through this winter without experiencing severe colds or flu.