Winter Wellness: Tips from Dr. Maya Rozman for Staying Healthy

With winter upon us, it's essential to keep our immune systems in top shape during the chilly days. Vitamin C, known for enhancing the body's immune response, becomes a vital component of our diet in the cold season.

Research suggests a deficiency in Vitamin C can weaken the body, increasing the risk of winter illnesses like colds and flu. A study published in the journal "Nutrients" indicated that Vitamin C supplementation might shorten the duration of illnesses and alleviate symptoms in both children and adults. Moreover, the World Health Organization emphasizes its importance, especially during winter months when exposure to viruses and bacteria is heightened.

Nutritionist Dr. Maya Rozman explained on her 103FM program that when the cold makes preparing and eating fresh salads difficult, there are other convenient and nutritious ways to consume Vitamin C. Winter fruits like oranges, clementines, kiwis, and guavas contain high concentrations of the vitamin and can be an excellent substitute for cold salads. She mentions that soups rich in orange vegetables, such as sweet potatoes, carrots, and pumpkins, provide another source of Vitamin C, and adding fresh red pepper after cooking can help preserve the nutritional values. Additionally, incorporating fresh lemon juice into dishes and warm drinks can help enrich the body with this essential vitamin.

The recommended daily intake of Vitamin C for adults is 75-90 mg, but during times of illness or weakness, you might increase your intake as needed. However, Dr. Rozman stresses that excessive consumption of the vitamin might cause digestive discomfort and even increase the risk of kidney stones. Therefore, it's advisable to maintain a balanced intake and include natural sources of the vitamin in your daily menu.

Maintaining a balanced diet that includes rich sources of Vitamin C is key to good health, even in the cold season. Combining fresh fruits, hearty soups, warm smoothies, and lemon drinks can ensure a healthier and more enjoyable winter.