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Vitamin D and Iron: 4 Essential Nutrients Women Need in Winter

Here is the list of nutrients you need in winter for a healthy reproductive system to work in the body. In most parts of the world, winter means you hardly get any sunbathing. It deprives us of a natural source of vitamin D. Other than that, most of us feel less energetic in the weather and are nutritionally challenged.

This is a little more difficult for women than men. We have different nutritional needs and they are often not met, causing us to struggle to stay fit and healthy. A healthy diet, especially suitable for winter, may be best in this situation to get health back on track. Clothes alone won’t help us in winter.

Clothes alone won’t help us in winter. We need vitamins and minerals. Scroll down to find options suitable for vegans, vegetarians, and non-vegetarians.

Vitamin D

Vitamin D is the most essential nutrient your body needs. Since the skin needs it, it is necessary to consume the right amount of this vitamin in winter.

and fractures cause significant mortality and morbidity in women, which can be reduced by maintaining the optimum amount of vitamin D in the body.

It also keeps intestinal microorganisms healthy, helps you stay fit and prevents negative effects on the menstrual cycle. Vitamin D is known among women for improving bone density and helps the body fight inflammation and infections.

Vitamin D Sources

Vegans can get enough each day by consuming foods like fortified soy milk, mushrooms, fortified cereals, fortified almond milk, and fortified rice milk.

For vegetarians, cow’s milk, cheese, tofu, margarine and fruits are rich sources of vitamin D. Non-vegetarians should include fatty fish such as swordfish, salmon, tuna and sardines in their diet.

Vitamin C

This nutrient strengthens the body’s immune system and reduces the severity of colds. It is very important for the pregnant and because of the development and growth of the fetus or newborn.

The vitamin also contributes to an increase in its levels, which causes a decrease in progesterone levels.

Vitamin C Sources

The best plant sources for currants are currants, bell peppers (red and green), cabbage, papaya, brussels sprouts, broccoli, kale, kiwi, grapefruit, mango, orange, cress, raspberry and tomato. Vegetarians have many options for maintaining the right amount of nutrients in the body. Non-vegetarians may include organ meats such as kidney, heart, and liver.


Iron is responsible for the production of hemoglobin. In the winter, adding an iron-rich food can help you avoid fatigue, cold hands and feet, brittle nails, and headaches.

It can help regulate your body temperature.

Iron Resources

Plant sources of iron for vegans and vegetarians are lentils, chickpeas, beans, tofu, cashews, chia seeds, ground flaxseed, hemp seeds, pumpkin seeds, dried apricots and figs, quinoa, and fortified breakfast cereals. For non-vegetarians, sources can be red meat, such as lamb, veal, and goat’s spleen.

Vitamin B​

It is a super vitamin because it aids in the formation of red blood cells, improving cell metabolism and nerve function, and DNA production.

Sources of Vitamin B

Vegans and vegetarians have ample sources of B vitamins, including whole grains (oats, whole wheat bread, whole wheat pasta, and brown rice), quinoa, muesli, fortified vegan breakfast cereals, fortified soy milk, avocado, almonds. Brussels sprouts, chestnuts and hazelnuts.

Chicken, meat, fish and eggs are for egg eaters and non-vegetarians.

The nutrients mentioned above are very important for the health of the reproductive system and the proper functioning of the body. Getting these nutrients during the winter months helps maintain a healthy immune system, stay warm, and fight disease. However, in cases of serious deficiency, you should definitely consult a healthcare professional.

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