When the leaves begin to fall from the trees again, it is wise to pay extra attention to your immune system to keep out invaders and prevent a winter dip. After all, it is not for nothing to get the flu shot during this period. Paying extra attention to certain vitamins and minerals (in addition to, of course, getting enough sleep and minimizing stress) will ensure that you stay fit during the dark days. This blog highlights a number of nutrients that help prevent that pesky runny nose and overall lower resistance.
Vitamin D
Under the influence of sunlight, your body makes vitamin D. This vitamin contributes to numerous functions in the body such as a well-functioning immune system and strong bones and teeth. Towards autumn, the hours of sunlight per day decrease and you are often less outside. A vitamin D deficiency in winter is therefore very common in the Netherlands. People with darker skin tones are even more likely to suffer from this, and older people (70+) do not produce vitamin D through the skin very well. Vitamin D occurs naturally in small amounts in fish, meat, eggs and other foods, and in the Netherlands it is added to margarine and butter (Voedingscentrum, sd). Because it is very difficult to meet your general daily allowance on this basis, it is very important to pay extra attention to vitamin D in fall and winter. In addition, it is even more challenging for vegans to meet the RDA in terms of vitamin D intake just from food, since animal products contain the highest levels of vitamin D.
Vitamin C
In the history of shipping, vitamin C deficiency was a regular occurrence in the form of scurvy. Fortunately, in today’s day and age, this hardly ever occurs anymore because much more knowledge has been accumulated about vitamins, minerals and their importance in the body. Vitamin C, along with vitamin E, selenium, zinc, beta-carotene and flavonoids, among others, is an antioxidant. Antioxidants trap free radicals. These are aggressive substances that can cause damage to cells and tissues in adverse cases. Thus, antioxidants can help against this damage and thus possibly prevent diseases such as cancer and cardiovascular disease in the long run. Therefore, to give your body extra support during the fall and winter months, it is also important to pay extra attention to a good vitamin C intake. Vitamin C is found in fruits, vegetables and potatoes, especially in certain types of cabbage, bell peppers, citrus fruits, kiwis, berries and strawberries (Voedingscentrum, sd).
B vitamins
B vitamins are important for many different functions in the body. Some B vitamins promote energy metabolism and, on the other hand, some B vitamins ensure a normally functioning immune system. These vitamins occur naturally mainly in animal products such as dairy products, eggs, meat and fish. In addition, vitamin B12 is found in only animal products and a person with a vegan diet must supplement this vitamin. The other B vitamins are found in smaller amounts in whole grain products, fruits and vegetables, legumes and nuts (Informatiecentrum Voedingssupplementen & Gezondheid, sd).
Vitamin A
Vitamin A contributes to the maintenance of normal skin and mucous membranes. It also plays a major role in maintaining a functioning immune system. Vitamin A is also called the anti-infection vitamin. The vitamin ensures that we always have enough white blood cells and therefore contributes to a good resistance. Vitamin A is mainly found in liver, egg, dairy and meat and fish. The precursor of vitamin A (provitamin A such as beta-carotene) is found in carrots, pumpkin, sweet potato, broccoli and dark green leafy vegetables (Informatiecentrum Voedingssupplementen & Gezondheid, sd).
Vitamin bars for that extra boost
We understand that sometimes it can be difficult to watch your vitamin and mineral intake every day. Especially when you eat a plant-based diet it can be an even bigger challenge to meet this intake. To support you and help you get fit through the dark days, we have developed the vitamin bars. Each bar is vegan, contains 19 grams of protein and 25% of your general daily intake of vitamins and minerals. This allows you to think less about whether you’re getting enough nutrients and on top of that, it’s incredibly tasty! Because we have developed five flavors there is always one you will like and this is the perfect snack to boost your resistance.
Resource list:
Informatiecentrum Voedingssupplementen & Gezondheid. (sd). B-vitamines. Opgehaald van Informatiecentrum Voedingssupplementen & Gezondheid: https://www.ivg-info.nl/voedingssupplementen/vitamines/b-vitamines/
Informatiepunt Voedingssupplementen & Gezondheid. (sd). Vitamine A. Opgehaald van Informatiepunt Voedingssupplementen & Gezondheid: https://www.ivg-info.nl/voedingssupplementen/vitamines/vitamine-a/
Voedingscentrum. (sd). Vitamine C. Opgehaald van Voedingscentrum: https://www.voedingscentrum.nl/encyclopedie/vitamine-c.aspx
Voedingscentrum. (sd). Wat kun je doen om voldoende vitamine D binnen te krijgen? Opgehaald van Voedingscentrum: https://www.voedingscentrum.nl/nl/service/vraag-en-antwoord/gezonde-voeding-en-voedingsstoffen/wat-kun-je-doen-om-voldoende-vitamine-d-binnen-te-krijgen
