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Improving mood and skin condition: Essential products to eat in winter

Improving mood and skin condition: Essential products to eat in winter Illustrative photo (Photo: Freepik)
Author: Daria Shekina

In winter, lifestyles and dietary habits can change. Specifically, people tend to move less, spend less time outdoors, and receive less sunlight. It's important to know what to add to your diet to supply the body with necessary vitamins, according to the Take Care of Yourself medical community website.

Candidate of Biological Sciences Olena Livinska explains which categories of products are worth paying attention to in winter to obtain all necessary nutrients without overloading the family budget.

Products rich in vitamin D

Vitamin D is particularly important for calcium absorption and, consequently, for bone and tooth health. It's also essential for the normal functioning of the immune system.

The expert noted that the body synthesizes vitamin D when exposed to sunlight. However, in winter, people see less sunlight and protect their skin with warm clothing.

Therefore, it's advisable to include more products containing this vitamin in your diet.

Excellent sources of vitamin D include cod liver, salmon, trout, mackerel, and herring. The vitamin is also present in meat and eggs.

Products with vitamin C

This vitamin is one of the key nutrients for a healthy immune system. It's also important for the absorption of non-heme iron (from plant-based products) and for maintaining good skin condition.

Specifically, it aids in collagen synthesis and regenerative processes, such as wound healing.

During winter, accessibility to this vitamin noticeably decreases. Unlike most animals, the human body cannot synthesize vitamin C on its own. Therefore, its continuous intake of food is crucial for good health.

Citrus fruits (oranges, lemons, grapefruits) and kiwis contain the most vitamin C. Incorporate them into desserts, add them to salads, or use lemon juice as an addition to any sauces. Additionally, the vitamin can be obtained from broccoli, cabbage, and spinach.

Dietary fiber

Dietary fiber is primarily needed for intestinal health and the normal course of digestion processes. Bacteria in the human intestine break down fiber into short-chain fatty acids (SCFAs).

These compounds are involved in numerous metabolic processes. One of the key functions is nourishing the cells of the intestinal epithelium. Thanks to SCFAs, the mucous membranes of the intestine function normally and constantly regenerate.

Fiber is found in unprocessed plant-based products. Among them, the most popular are vegetables (carrots, beets, pumpkin, leeks, all types of cabbage), fruits (apples, bananas, persimmons, citrus fruits), porridges (oatmeal, buckwheat), as well as various nuts and seeds (walnuts, almonds, pumpkin seeds).

Particular attention in winter should also be paid to fermented vegetables. They are not only a good source of fiber and vitamins but also contain lactic acid bacteria.

Previously, a dietitian mentioned vitamins that are always deficient.