The winter months are sneaking up on us, and like any season these cold days needs special care. We need to alter our diets according to the needs of the season so that we can maintain our health and wellbeing and cope with the extra demand cold weather puts on our bodies. A healthy winter diet acts like an internal layer to protect against the harsh cold and the diseases that come with it. Prepare your body for winter by adding these essential vitamins to your diet. Create warm, nutritious meals this winter to boost your immune system, stay strong and feel happy!

Try to include the following Vitamins into your diet during the winter season to help protect your body against the cold.

Vitamin C

We all know nature’s immune booster. Vitamin C is present in many seasonal fruit and vegetables and helps to ward of those nasty winter colds and coughs!

Boost your Vitamin C levels with:
The obvious ones,  Orange & Lemons – a glass of warm water with lemon juice is always a winner! Or introduce fruit & veg like Kiwi fruit, mangos, papaya, Beetroot & Carrots, Spinach, cabbage, turnip greens, and other leafy greens into your diet. And don’t forget your berries!


Vitamin A

Vitamin A maintains the body’s natural defence mechanisms and therefore taking care of the health of our immune system. It acts as an antioxidant and supports the health of bones, teeth and soft tissues

Boost your Vitamin A levels with:
Spinach or palak , carrots, apricots and sweet potatoes.


Vitamin E

This vitamin will help keep your skin and hair moisturised, during winters. We all know how dry and dull our hair can feel during the cold months. You can take Vitamin E supplements or add specific foods to your diet that can help combat this.

Boost your Vitamin E levels with:
peanuts, broccoli, sunflower seeds and cashew nuts.


Vitamin D

During the winter months our levels of Vitamin D might get depleted, because we are less exposed to sunshine. During this time it is essential that we consume foods that are rich in Vitamin D!

Boost your Vitamin D levels with:
Egg yolks, orange juice, some dairy products, soy milk and fatty fish like tuna, mackerel and salmon.


Here’s to winter months, snuggling, warm fires and HEALTHY FOOD to keep us strong!

4 essential vitamins for the winter months-velocity sports lab

Need help with your diet?

Contact our own in-house dietician today:
021 791 7600 / 082 574 5573 / mariella.dierks@gmail.com