Getting Essential Vitamins and Minerals in Winter

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We all know that eating a healthy, balanced diet is the key to a healthy lifestyle, and theoretically, if your diet includes the correct balance of vitamins, minerals, and macronutrients then you should be absolutely fine. However, some of us find it particularly hard to slip back into our healthy eating habits in the period after the holiday season which can lead to low energy levels and even seasonal depression. Here at NetCost Market, we’re going to give you some advice on how to get the perfect balance of vital vitamins and minerals to keep your energy levels up during the long dark winter!

Getting your vitamins and minerals from food

Eating vitamin-rich food is a much more effective way to get the perfect balance that your body needs because they come from natural, unadulterated sources – so you’ll also get all the additional benefits that come with them such as high amounts of fiber, healthy fats, and slow release carbohydrates!


B-vitamins such as vitamins B6 and B12 are vital for fighting depression, reducing stress, and keeping energy levels high. As your body can’t easily store this vitamin, it’s important to keep levels constant over a long period of time to really feel its benefits. Foods high in B-vitamins include whole grain cereals, red meat, egg yolks, leafy greens, brown rice, and berries such as blueberries or raspberries.


Iron deficiently is a common complaint for many people. In fact, taking calcium supplements can actually inhibit your body’s ability to absorb iron effectively which is a great example of why getting vitamins and minerals from natural sources in the best option. Iron keeps your energy levels high and enables your body to produce endorphins which keep your mind positive! Try regularly eating spinach, lima beans, lentils, potatoes (skin on), organic beef and chicken, and especially beef liver to keep your iron levels high!


When winter sets, your body becomes more prone to picking up infections in the form of flu and cold viruses. Zinc is one of the key components to having a healthy immune system and it also keeps your hair, nails, and skin in great condition even during the bitter winter months. Oysters, hummus, beef, pumpkin seeds, dark chocolate, peanuts, ginger root, and raw almonds all contain high amounts of this essential mineral.


Omega-3 is known for being the vitamin (although it’s actually a type of fatty acid) that gives you luscious hair and radiant skin. It also has more vital benefits such as lowering the chances of developing various types of cancer, heart disease, and diabetes. In fact, in places where oily fish that’s high in omega-3 is regularly eaten such as northern Scandinavia, these ailments are much less frequent than here in the US. Great sources of omega-3 include wild salmon, cod, cod liver oil, and for vegetarians, flax seed is a great plant-based source!

Vitamin D

Known as the sun vitamin, vitamin D has been highlighted as one of the vitamins we’re most likely to be deficient of in winter months. This is mostly because we spend so much time indoors with modern working habits, meaning our bodies can’t make the required amount through the conversion of UV light on the skin. Never fear! There are loads of great food sources for vitamin D that can replace the sun’s light and keep your levels up during the winter. Vitamin D is important for the strength of healthy bones and teeth, as well as for keeping energy levels up. With this in mind, make sure you eat plenty of wild salmon, tuna, eggs, cheese, and fortified milk!

Good quality produce naturally contains a higher concentration of vitamins and minerals, which is why at NetCost Market, we only buy from the best! Come in store and see the quality for yourself and ensure you keep your vital vitamin and mineral levels up throughout the winter!