What To Do To Avoid Getting Sick In Winter?

What To Do To Avoid Getting Sick In Winter?

In the winter months, people prefer indoor environments more due to the cooling of the weather. With the effect of the weather, bacteria find more favorable environments in which they can survive, and closed, crowded places also prepare the ground for the transmission of diseases. In winter, physical activity decreases even more than in summer. This leads to disruptions in diet and daily activities. For this reason, the immune system of the individual is affected and weakened. With a weakened immune system, the body can more easily become infected. Such situations lead to questions such as “I am always sick, what should I do?”. Preventing the immune system from weakening has a huge impact on disease prevention. It is therefore necessary to strengthen the immune system to avoid getting sick in winter. To do this, you can include plenty of vegetables and fruits in your diet. Consuming winter vegetables and fruits, foods rich in vitamins, strengthens the immune system. Getting as much sleep as the body needs also has a positive effect on the immune system.

Which Vitamins Should We Take in Winter?

There are plenty of vitamins in the foods and beverages consumed daily, especially in vegetables and fruits. Oranges and lemons, for example, are rich in vitamin C. The fruits and vegetables of each season are different. Winter vegetables and fruits should be eaten in winter and summer fruits and vegetables in summer. Apart from this, the fact that winter vegetables are found in summer or summer fruits are found in winter brings to mind the idea that vegetables and fruits may be GMO. Because vegetables and fruits are not grown in the environment and conditions they should be. This means that it loses its naturalness. For this reason, it is necessary to prefer winter vegetables and winter fruits during the winter months. In this way, most of the vitamins we need in winter are met. If we list the vitamins and supplements that should be preferred more in the winter months;
  • Vitamin C
  • Vitamin A
  • Vitamin E
  • Vitamin D
  • Vitamin B
  • Zinc
  • Folic Acid
  • Omega-3 is at the top of the list.
In order to examine what needs these vitamins meet in the body and what importance they have for human health, it is necessary to briefly explain each of them.

Vitamin C

It is one of the water-soluble vitamins. It has antioxidant properties. Thanks to this feature, it plays an important role in strengthening the immune system. It supports the increase of immune cells in the body and increases body resistance. It is abundant in winter vegetables and fruits. Its deficiency may result in some disorders. For example, gum disorders, aggravation of infections, skin disorders and delayed healing of wounds may occur as a result of vitamin C deficiency.

Vitamin A

Unlike vitamin C, it is not a water-soluble vitamin. It is a fat-soluble vitamin. Its other name is known as retinol. Like vitamin C, it has high antioxidant properties. It also plays a role in strengthening the immune system. It helps prevent diseases as it strengthens the immune system. It is also an important vitamin for visual function. Vitamin A is a vitamin that can be easily obtained from food. It is most abundant in carrots, oily fish, liver, eggs and dairy products. In cases of deficiency, it can cause weakening of the immune system, dry eyes, dry skin and also growth retardation in children.

Vitamin E

Vitamin E is also a fat-soluble vitamin. It is a powerful antioxidant, just like vitamin C and A, and plays an effective role in strengthening the immune system. Since vitamin E is abundant in natural foods consumed, its deficiency is very rare. Vitamin E contributes to strengthening the immune system and has many benefits for the skin. It keeps the skin moisturized, which can dry out very quickly because it is exposed to cold in winter. It is found in nuts and green vegetables. In case of deficiency, it can cause disorders such as weakening of the immune system, retinopathy and ataxia.


Zinc is a mineral that the body cannot produce. Therefore, the body needs to meet its zinc needs from outside. It has an extremely important place for body health. Like vitamins, zinc plays a role in strengthening the immune system. It also protects the immune system and therefore provides resistance against diseases. It also plays a role in the growth and development of children. It is found in animal foods and green leafy winter vegetables (spinach, chard). Since it plays an important role especially in strengthening the immune system, its deficiency increases the likelihood of getting flu infectious diseases.

Vitamin D

It is among the fat-soluble vitamins such as vitamin A and E. Vitamin D has a great effect on strengthening bones. Calcium is absorbed by the body in the presence of vitamin D. Unlike other vitamins, vitamin D is taken up by sunlight. Vitamin D is mostly good for bone pain and muscle weakness. Vitamin D deficiency can cause headaches, bone pain, weakness and body aches, just like the symptoms of a flu infection.

Vitamin B

Vitamin B is among the water-soluble vitamins. Since vitamin B participates in carbohydrate and fat metabolism, it has a supportive role in releasing the energy the body needs. Vitamin B is the best energizer among vitamins. There are 8 types of vitamin B;
  • B1
  • B2
  • B3
  • B5
  • B6
  • B7
  • B9
  • B12
Vitamin B lowers cholesterol, increases red blood cells and gives energy. Vitamin B2 also plays a role in strengthening the immune system. The body needs vitamin B to protect against diseases. Vitamin B is found in milk and dairy products, eggs, fish, oranges and green leafy vegetables. Deficiency can cause fatigue, weakness, loss of appetite, headache and mouth sores.

Folic Acid

Folic acid is the synthetic form of folate, known as vitamin B9. Like some vitamins, it has a water-soluble structure and can be easily taken from food. A person’s daily folic acid requirement is between 400 and 800 mcg, easily obtained from natural foods. It provides protection against diseases and its use during pregnancy is very important. Expectant mothers should use it regularly in the first 3 months of pregnancy. Deficiency may cause fatigue and shortness of breath.


Omega-3 fatty acids are very important for the human body. Omega-3 fatty acids cannot be produced by the body, so you need to get them from outside with food. Omega-3 fatty acids, like many vitamins and minerals, provide a high level of immune system strengthening. They increase body resistance and also help to reduce the processes of inflammatory disorders. Omega-3 is a group of polyunsaturated fatty acids. There are 3 types known as ALA – EPA – DHA. In its deficiency, body resistance may decrease, poor vision may occur, and cholesterol levels may increase. kis_hastalik

What are Winter Vegetables?

Winter vegetables are generally foods high in vitamin C, fiber and antioxidants, and the biggest benefit of being this way is that they have an immune-boosting effect to protect against diseases. To list the winter vegetables;
  • Carrot
  • Cabbage
  • Celery
  • Leek
  • Cauliflower
  • Broccoli
  • Spinach
  • Radish
  • Vegetables such as beetroot are among the winter vegetables.

What are Winter Fruits?

Winter fruits, like winter vegetables, should contain vitamins high in antioxidants. Consumption of winter fruits is important to strengthen the immune system and protect against diseases. To list the winter fruits;
  • Orange
  • Tangerine
  • Grapefruit
  • Quince
  • Nar
  • Fruits such as kiwi are among the winter fruits .

Frequently Asked Questions

Read on to find out frequently asked questions and answers.

What are Energy Giving Vitamins?

The body needs energy in winter as well as in summer. It is important to consume energizing foods so that the body’s resistance does not fall. When the most energizing foods are examined, vitamin B is found in them. If we talk about the types of vitamin B;

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B12
  • Vitamin D
  • It can be listed as Vitamin C.

What are the Foods that Increase Body Resistance?

Increasing body resistance means strengthening the immune system. The stronger the immune system, the greater the body’s resistance. The most important benefit for human health is protection against disease. The lower the immune system, the lower the body’s resistance and the greater the likelihood of disease transmission. In winter, special attention should be paid to increasing the body’s resistance to diseases. One of the ways to do this is to eat healthy. When we look at the foods that increase body resistance;

  • Foods rich in vitamin A
  • Foods rich in vitamin C
  • Foods rich in vitamin D
  • Foods rich in vitamin E
  • Foods rich in vitamin B
  • Foods containing omega-3
  • Foods containing zinc and folic acid can be given as examples.

Why does immunity fall?

The immune system declines unless the individual has a healthy lifestyle. For example;

  • If the individual does not have a sleep pattern, if the body does not get enough sleep
  • If a person drinks alcohol and smokes, his or her immune system is weakened and invites many diseases.
  • If the individual does not have a healthy and regular nutrition program, for example, fast food consumption, alcohol consumption, drinking acidic drinks, constantly consuming fried foods
  • Excessive weight gain and excessive weight loss
  • Radiation exposure
  • Vitamin deficiency and anemia
  • Conditions such as exposure to intense stress negatively affect the immune system. A lowered immune system also leads to an increased likelihood of disease transmission.
Related Posts

You can download our app here