עברית
Health and Nutrition
Winter Wellness Guide: Dr. Maya Rozman’s Expert Tips for Staying Healthy
Vitamin C plays a vital role in strengthening your immune system during the cold months, and without enough of it you may be more vulnerable to winter illnesses — here’s how to stay strong!
With winter approaching, keeping our immune systems in top shape becomes essential during the chilly days. Vitamin C, known for enhancing the body’s immune response, is a vital component of our diet throughout the cold season.
Why Vitamin C Matters in Winter
Research suggests that a deficiency in Vitamin C can weaken the body and increase the risk of winter illnesses such as colds and the flu. A study published in the journal Nutrients indicated that Vitamin C supplementation may shorten the duration of illnesses and alleviate symptoms in both children and adults. The World Health Organization also emphasizes its importance, particularly during winter months when exposure to viruses and bacteria is heightened.
Easy Ways to Boost Vitamin C Intake
Nutritionist Dr. Maya Rozman explained on her 103FM program that when the cold weather makes preparing and eating fresh salads difficult, there are other convenient and nutritious ways to consume Vitamin C. Winter fruits such as oranges, clementines, kiwis, and guavas contain high concentrations of the vitamin. She also notes that soups rich in orange vegetables—such as sweet potatoes, carrots, and pumpkins—provide another source of Vitamin C, and adding fresh red pepper to a meal has great nutritional value. Additionally, incorporating fresh lemon juice into dishes and warm drinks can help enrich the body with this essential vitamin.
How Much Vitamin C Do You Need?
The recommended daily intake of Vitamin C for adults is 75–90 mg, though during periods of illness or weakness, increasing intake may be beneficial. However, Dr. Rozman stresses that excessive consumption may cause digestive discomfort and could increase the risk of kidney stones. Therefore, it is advisable to maintain a balanced intake and include natural sources of the vitamin in your daily menu.
A Balanced Approach for a Healthier Winter
Maintaining a balanced diet that includes rich sources of Vitamin C is key to good health throughout the cold season. Combining fresh fruits, hearty soups, warm smoothies, and lemon-based drinks can help ensure a stronger immune system and a more enjoyable winter overall.
