November 16


By Luka Kessels

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As autumn transitions into winter, bringing cold winds and rain, it's essential to address your body's nutritional needs. The changing seasons demand adjustments in your diet, especially considering the limited sunlight during winter, affecting natural vitamin D production. In this blog, we explore key vitamins and minerals crucial for these chilly months, focusing on a vegetarian/plant-based diet.


  • Vitamin C: Known as the 'immunity vitamin,' it fights free radicals, essential for overall well-being. Good sources include Brussels sprouts, kale, apples, pears, and cabbage varieties. Opt for raw cabbage salads to retain vitamin C.

  • Vitamin D: With reduced sunlight, you must get it through your diet. While primarily found in animal products, plant-based vitamin D2 is present in mushrooms.

  • Vitamin B Complex: Comprising B1, B2, B3, B6, B11, and B12, vital for nerves, heart, metabolism, immunity, blood, hair, skin, mucous membranes, cognition, and overall well-being. Sources include various grains, bread, potatoes, vegetables, fruits, nuts, legumes, and supplements for B12.

  • Vitamin A: Necessary for white blood cells, growth, vision, and skin health. Found in carrots, pumpkin, and sweet potatoes.

  • Vitamin E: An antioxidant protecting against free radicals, crucial for muscle and tissue maintenance. Sources include sunflower oil, hazelnuts, almonds, and seeds.


  • Iron: Found in green leafy vegetables, bread, and whole grains, it aids metabolism, immune function, and reduces fatigue.

  • Zinc: Essential for protein synthesis, tissue growth, and immune function, found in grain products, nuts, and seeds.

  • Selenium: Protects cells against free radicals, supporting the immune system. Present in nuts and whole-grain cereals.

  • Magnesium: Supports bones, energy metabolism, teeth, and mental health, found in whole-grain cereals, vegetables, nuts, and raw cocoa powder.

As you adapt to the seasonal changes, incorporating these nutrients into your plant-based diet ensures a robust immune system and overall well-being.

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