The Best Vitamins for Winter

We like to approach our vitamin intake in the same way we do wine; we’re loyal to red through winter, swap to white by the end of spring and enjoy a brief fling with rosé in the height of summer. Likewise, we have our winter vitamins, summer vitamins and change-of-season vitamins. In the same way that red wine supports those cosy winter nights, switching up our vitamin goals supports what our bodies need in each season.

We catch up with our in-house Nutritionist and Naturopath Anastasia to find out what we should be eating and why:

SEROTONIN

Seasonal affective disorder (e.g. SAD/winter depression) is said to affect 1 in 15 people in the UK. SAD is a persistent low mood, said to be caused by the lack of sunlight through winter and, amongst other things, affects our serotonin levels (e.g. our ‘feel good’ hormone). 

We can support our serotonin levels and help to boost our mood through food; our body makes serotonin from tryptophan, which naturally occurs in bananas, dates, soya, almonds and peanuts. 

Support your serotonin levels even further with slow release carbs, which encourage the body to release insulin. Insulin helps transport tryptophan to the brain, where serotonin is in then created. Mix the above tryptophan-rich ingredients with oats, brown rice or quinoa to help beat the blues.

Try this:
PORRIDGE WITH SOYA MILK, BANANA AND DATES 
TOFU COOKED IN PEANUT BUTTER, SERVED WITH KALE AND BROWN RICE 

VITAMIN D 

Along the same lines as serotonin, Vitamin D is essential in winter because of the benefits to our mental wellbeing. A deficiency in Vitamin D keeps the hypothalamus (a part of the brain) from working properly, which in turn can leave us feeling sleepy, lethargic and demotivated. Through summer we get Vitamin D from the sun, but from September to April there’s not enough UV rays to get our daily dose, and we need to supplement in other ways.

Whilst salmon and tuna are rich in Vitamin D, the only plant source is mushrooms which, like us, synthesise Vitamin D when exposed to UV light. This is still minimal though, and with 60% of the UK population considered to get insufficient levels of Vitamin D, we recommend everyone takes a supplement through winter (even better, year round).

Try this:
MUSHROOMS ON TOAST - THE CELL WALLS OF MUSHROOMS ARE INDIGESTIBLE UNLESS EXPOSED TO HEAT, SO PAN FRYING THOSE MUSHROOMS IS ESSENTIAL… AND DELICIOUS.

OMEGA-3

Omega-3 is a winter hero for a few reasons, providing extra protection for our lungs and loaning a helping hand to our skin as it suffers through the cold conditions. Our lungs are one of the most vulnerable parts of the body in winter, susceptible to colds and infections. Omega-3 helps to increase airflow, protecting our lungs. Equally, like Glossier for your insides, Omega-3 fatty acids play an essential role in the structure and appearance of the skin; helping to maintain the skin’s barrier function and preventing moisture loss (e.g. dry skin) through winter. 

Flaxseed and Chia seeds are the richest plant sources of omega-3, with less than a tbsp providing your daily recommended intake. You can also get omega-3 from walnuts, hemp seeds and soybeans. 

Try this:
CHIA SEED PUDDING FOR BREAKFAST
ADD FLAXSEED TO YOUR MORNING SMOOTHIE (IT WILL ALSO THICKEN IT - PERFECT FOR THICK, VELVETY CHOCOLATE SMOOTHIES)
SPRINKLE YOUR PORRIDGE WITH WALNUTS + HEMP SEEDS
ADD TOASTED WALNUTS TO A SALAD

VITAMIN C 

Is it weird to have a favourite vitamin? Because this is definitely ours. Vitamin C is known to reduce tiredness and strengthen your immune system. Consumption allows white blood cells (the ones that destroy bacteria and viruses in the body) to work harder, which lessens your chances of catching a cold (an essential through winter, but also transitional months where the weather is changing). Our bodies don’t naturally produce or store Vitamin C, but with a diet rich in plants you’ll easily reach your daily intake - all of our salads are at least a source of Vitamin C. 

Whilst citrus gets the limelight, red peppers are the real hero, with almost 3x more Vitamin C in a pepper than an orange. Other good sources include kale, spinach, blackcurrants and grapefruit. 

Try this: 
ANY OF OUR SALAD BOWLS! 
ROASTED RED PEPPER SOUP
SALADS WITH LOTS OF LEAFY GREENS SUCH AS KALE OR SPINACH
CITRUS SMOOTHIES