Vitamins for Summer

Summer is here! It’s time to lay around the pool, head to the beach, barbecue with friends and family, and just enjoy the beautiful weather. Is your body ready for all this excitement? We’re not talking about getting beach body ready, we’re talking about your health. 

While we’re used to boosting vitamin C during the frigid winter months to keep our immune systems strong, it’s important to keep that same energy when summer rolls around. These hot summer months can take a toll on your body if you are not taking care of yourself. The best way to ensure that you do not miss out on any summer fun is to make sure you’re eating healthy and getting all of your essential vitamins for summer. 

Whether you’re spending your time lounging at the pool or on the road vacationing, keep the following vitamins in mind to keep your body in tip top shape. 

Vitamin C

Vitamin C is an antioxidant that helps to boost your immune system. While you won’t see many cases of the flu during the summer months, a summer cold and allergies are quite common. Getting a good amount of vitamin C can help strengthen your immune system and curb your symptoms if you are struggling with either one of these. 

Vitamin C is also an important vitamin for your skin and cells. It helps to protect them from free radical damage caused by sources such as air pollution and ultraviolet sun rays, which we are exposed to more during the summer months while enjoying time outside. 

Your body does not naturally produce vitamin C so it is important to consume it regularly. For adults, the recommended daily amount of vitamin c is 65-90 milligrams a day. Vitamin C can be found in citrus fruits like oranges, lemons, limes, grapefruits, and vegetables such as broccoli, brussels sprouts, and cauliflower. 

Vitamin A

Vitamin A is a fat soluble vitamin that is naturally in foods. It plays a huge role in the immune system, vision health, and your skin. Vitamin A is important during the summer because your eyes and skin are much more susceptible to sun damage as you are outside more and soaking up those sun rays. 

Vitamin A can be found in a variety of foods and you should get an adequate amount of it through eating a healthy diet. It is most commonly found in fruits such as papaya, mango, cantaloupe, and vegetables such as sweet potatoes, carrots, spinach, and broccoli. 

Vitamin E

Vitamin E is an antioxidant and much like Vitamin A it protects your skin from the harmful effects of the sun. It can lessen the risk of skin cancer and also promote faster healing from sunburn. 

Externally vitamin E is a great natural sunscreen and internally it can help to increase muscle endurance and physical strength. If you are participating in any outdoor activities this summer you’ll want to make sure you are getting in some vitamin E rich foods to boost your energy. 

It is recommended that adults get 15mg of vitamin E per day. Good sources of vitamin E include sunflower seeds, almonds, spinach, asparagus, nuts, tofu, beef, and oily fish. 

Vitamin D

Last but not least, vitamin D, “the sunshine vitamin”. Vitamin D is referred to as the sunshine vitamin because your body produces it when you are exposed to sunlight. Cool right? And a great excuse to get out and get some sun everyday. Vitamin D helps to strengthen your bones, boost your immune system, and increases your body’s ability to absorb important nutrients such as calcium. 

A few minutes of direct sunlight 4-5 times a week can provide you with an adequate amount of vitamin D. However this can be difficult when the rainy gloomy days roll around. This is why it is important to include vitamin D rich foods in your diet. Salmon, canned tuna, eggs, mushrooms, and fortified foods such as milk, orange juice, and oatmeal are all good sources of vitamin D.