The needs of our bodies change with each season. What are the best supplements to take in the summer? Summertime supplements are as simple as vitamin A, C, D, and E.
Vitamin A is important especially in the summer months. Glaring sun may damage the eyes, and vitamin A offers additional protection. In fact, vitamin A is essential for all our vision needs. It also aids in protecting the skin. Vitamin A is most readily available in preformed vitamin A, which includes retinyl acetate or retinyl palmitate, as well as provitamin A, also known as beta-carotene. You’ll find supplements that contain one or both sources.
Vitamin C and E
Vitamin C and vitamin E are vital in the summer months. Outdoor activities lead to more exposure to free radicals, including ultraviolet light and air pollution. Free radicals can damage the skin, cause premature aging, and create inflammation. Vitamin C and vitamin E, are powerful antioxidants, working to eliminate free radicals and toxins. These vitamins have a soothing effect on the skin. Additionally, vitamin C gives the immune system a boost aiding against summer allergies and sinus infections.
Vitamin D is produced when our bare skin is exposed to the sunlight. Ten to fifteen minutes of sun exposure is required each day to achieve the levels of vitamin D our bodies need. Attempting to protect our skin from harmful rays, with an overuse of sunscreen, can prevent absorption. Additionally, the sun’s strength varies depending on geographical location, time of day, and even the pollution in the air.
There are two types of vitamin D. Vitamin D2, or ergocalciferol, which occurs in plants and Vitamin D3, or cholecalciferol, which occurs in animal sources. Aarja Health’s Premium Vitamin D3 4000 is a delicious, chewable tablet that gets its great taste from Nordic lingonberry and xylitol. Just one a day is all you need.
Vitamin Rich Foods
This summer load your plate up with foods rich in vitamins including A,C, E, and D. Vitamin A occurs naturally in orange vegetables and fruits like carrots, sweet potatoes, mango, papaya, cantaloupe, apricots, and nectarines. You’ll also find it in watermelon, and pink, or red grapefruit. Leafy vegetables such as Swiss chard, spinach, and Romain lettuce are also excellent sources. For meat think about adding liver to your plate. For fish, purchase salmon, mackerel, and tuna.
Start your day with a glass of vitamin C rich orange juice. Vibrant red peppers, tomatoes, strawberries, and green produce such as broccoli , Brussels sprouts, and kiwi fruit are all rich sources of vitamin C.
Looking to add more vitamin E to your diet? Nuts and seeds are loaded with vitamin E. Sunflower seeds rank number one, with 35 mg of vitamin E per 100 grams. Almonds contain 26 mg, hazelnuts 15 mg and Brazil nuts 5.7 mg.
Salmon both farmed and wild are an excellent source of vitamin D3. Farmed salmon contains 526 IU per 100 grams, while wild contains between 556-924 IU. Other animal sources of vitamin D include halibut, mackerel, herring, sardines, egg yolks, and cod liver oil. Vitamin D2 occurs in wild mushrooms and some commercial mushrooms. However, most mushrooms you find in stores have been grown in the dark, and therefore do not contain the vitamin source.
Enjoy this summer with the simple vitamin building blocks of A, C, D, and E.