Feeling under the weather? Load up on these vitamins during season change

As winter gradually transitions into summer, one might feel under the weather due to fluctuating temperatures during the day and night. Consuming a proper diet packed with rich nutrients can help keep common cold and flu at bay. 

“The daily sustenance of your immune system can make a big difference. We would recommend taking essential supplements along with a good diet to strengthen your immune system in vulnerable weather,” functional nutritionist Mugdha Pradhan told HT Lifestyle. 

Here are 5 vitamins to incorporate into your diet for a strong immune system.

1. Vitamin D

Found in tuna, salmon, eggs, milk, cereals, and mushrooms, vitamin D can ward off infections and strengthen the bones. One can also obtain vitamin D via sunlight exposure. 

2. B complex

Packed with eight various kinds of B vitamins, B complex is a rich source of nutrition that can help boost energy, red blood cell growth, metabolism, and cognitive function. B complex can be found in green vegetables, fish, eggs, whole grains, legumes, and oranges. One can also consume B complex supplements.

3. Vitamin C

A powerful antioxidant, vitamin C can help the body fight free radicals. Vitamin C is known to boost immunity, quicken recovery from illnesses, heal wounds, and prevent infections. Vitamin C is found in lemons, oranges, bell peppers, kale, broccoli, strawberries, and mangoes.

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4. Vitamin E

Vitamin E can help hydrate and nourish flaky and dry skin during winter. It reduces oxidative stress and boosts the body’s ability to fight infections and viruses. Vitamin E is largely found in fish, meat, spinach, bell pepper, almonds, peanuts, pumpkin, sunflower seeds, and broccoli.

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5. Zinc

Studies have found that zinc can strengthen the immune system, speed the process of wound healing, and decrease inflammation. According to Healthline, zinc facilitates the body’s development through protein synthesis, DNA synthesis, gene expression, and enzymatic reactions. Whole grains, meat, legumes, shellfish, nuts, eggs, and dairy products are rich sources of zinc.