5 Top Vitamins and Minerals You Need During the Summer

Summer doesn’t just mean a change in the weather. People change their activities and spend longer times outdoors in the heat. Even eating habits change but just because you are soaking up the sunshine doesn’t mean your nutritional needs are being met.

Your body goes through many changes during the summer according to MonFamille. Longer days affect your circadian rhythms, hormone production, and energy levels. Your diet changes to lighter foods, and your body needs more hydration while your activity levels increase. That’s why you must make sure that you are getting enough of the five essential vitamins and minerals that your body needs during the summer.

With the abundance of fresh produce during the summer months, you can tailor your meals to get what you need to get you through the heat, or you can use supplements.

Vitamin D
Many people believe that spending time outdoors will give you all the Vitamin D you need, according to a blog on Your Health Basket, but that is frequently not the case. Your body needs Vitamin D to support bone health, immune function, as well as your overall health. Make sure that you eat dairy foods or fatty fish that are rich in Vitamin D or take a daily supplement if needed.

Vitamin C
Vitamin C is best known for boosting your immune system, but it is also a powerful antioxidant that protects your body from the free radical that are generated from sun exposure. Most people think citrus fruits are the only way to get enough of Vitamin C, but you can also power up by eating summer fruits and veggies including berries, bell peppers, kale, and spinach.

Potassium
Potassium is an electrolyte that helps maintain fluid balance in your body. This is especially important during the summer when dehydration is more common. Make sure you eat potassium rich foods including bananas, avocados, and potatoes. Drink electrolyte rich fluids like aloe vera juice, coconut water, and sports drinks after exercising.

Vitamin A
Vitamin A, or retinol, helps to protect you from melanoma by helping to repair sun-damaged skin, explained How Stuff Works. That’s why it is in many skin care products. You can use Vitamin A topically but make sure that you eat foods rich in this essential vitamin, including carrots, sweet potatoes, broccoli, cantaloupe, apricots, and eggs.

Vitamin E
Combine Vitamin C with Vitamin E to help reduce the harmful rays of the sun and help prevent sunburns. Vitamin E may also help reduce the severity of seasonal allergies by calming the parts of the immune system that activate during an allergic response. Good sources of Vitamin E are tree nuts – especially almonds –, eggs, leafy greens, and kiwis.