The summer months arrive and with them the heat and the well-known summer fatigue. That feeling of exhaustion that ends up using all your energy. While it is true that heat plays its role, there is something you can do to prevent and combat fatigue during the summer : fill your body with vitamins!
In addition, excess sun, dehydration and lack of appetite common in the summer months, can take their toll on your body. So, take note: we explain how to get the vitamins that prepare our body for the summer .
Vitamin A: don’t forget it if you want your skin to look radiant
The vitamin A in the formation and maintenance of good bone, teeth and skin ; as well as the good maintenance of eyesight. Especially in dark light situations. It is important that you cover your vitamin A needs during the summer months to maintain healthy skin , since many times it can be punished by the effects of excessive sun exposure . Eating foods rich in vitamin A will help your skin regenerate .
On how to get to the recommended daily amounts of vitamin A ; We must first differentiate retinol , the active form of vitamin A that can be found in whole milk, in the liver of animals such as cod or fortified foods, from carotenoids .
Carotenoids and their antioxidant power
Carotenoids are pigments that can be transformed into the active form of vitamin A and that are found in plant foods giving them yellowish, orange and reddish colors . Of the more than 500 types that exist, possibly the best known is beta-carotene . You have surely heard about the antioxidant role of vitamin A. This merit is due to carotenoids. The function of antioxidants is to protect our cells from free radicals , substances that are related to the body’s aging processes and the development of diseases such as cancer.
So now you know, add red, yellow and orange vegetables like carrots, tomatoes or peppers to your salads to get your daily vitamin A. You can also have a very fresh gazpacho that will also help you stay hydrated on the hottest days.
Vitamin D: health for your bones
Our vitamin D levels and sun exposure during the summer are closely related. The vitamin D deficiency is a very common situation among the general population. This is because a large part of vitamin D is synthesized by our own skin thanks to the absorption of the sun’s rays . This means that in the months leading up to summer, our vitamin D levels are lower than when the sunniest months are over.
How to detect and prevent vitamin D deficiency
Although it is true that you may not notice any symptoms despite having a vitamin D deficiency , sometimes you may feel tired and feel muscle weak . For this reason, you should not neglect to get a good level of vitamin D during the summer. In addition, the main function of vitamin D is to intervene in the absorption of calcium . In this sense, an adequate level of vitamin D helps prevent bone diseases such as osteoporosis and helps maintain good bone health . Although this is its best known function, vitamin D also influences the good maintenance of the immune system. This is because vitamin D is crucial to activate the body’s defenses.
As we have already said, the main source of obtaining vitamin D is the sun’s rays . Nevertheless, is not the only one. It can also be found in dairy or eggs. If you usually use high sun protection and your exposure is not enough, you may need a vitamin D supplement. Vitamin D supplements such as those found on the El Búho Verde website can be useful in these cases. Consult with a professional if it can be useful in your personal case.
B vitamins: a cocktail of energy
The vitamins of group B are involved in metabolism and energy production . An insufficient intake can increase the feeling of fatigue during the summer . B vitamins can be found in whole grains and legumes, nuts, green leafy vegetables and vegetables, and in animal products such as meat or fish.
Vitamin B2 or riboflavin to help your defenses
Within the group of vitamin B, we have riboflavin or vitamin B2 , necessary for the formation of red blood cells . Red blood cells are responsible for transporting oxygen through the body. Riboflavin, in addition to intervening in the generation of energy for the body, also helps the proper maintenance of the immune system . Ensure an adequate supply of vitamin B2 or riboflavin to feel energized and fight viruses this summer. You can get it by incorporating foods such as whole grains, dairy or nuts in your diet.
Get enough vitamin B9 and B12 to avoid anemia
In the formation of red blood cells , other vitamins of the B complex are also involved, such as vitamin B9 or folic acid and vitamin B12 . The latter is also necessary for the proper functioning of the nervous system , including cognitive functions.
It is important to emphasize vitamin B12 when following a vegan or vegetarian diet . As it is found only in foods of animal origin, the recommendation in both cases is to supplement this vitamin . Although vitamin B12 is found in products consumed by vegetarians such as dairy products or eggs, the general recommendation to cover the recommended daily needs is to supplement vitamin B12 in its best known form, cyanocobalamin . Otherwise, a sufficient daily intake of vitamin B12 cannot be ensured.
Vitamin C: to take care of your immune system during the summer
If there is a popularly associated with summer vitamin is vitamin C . On the one hand, this is because vitamin C is essential for the proper maintenance of the immune system . Surely during your childhood, someone told you how important it was to have a glass of fresh orange juice to prevent colds. The reason for this popular recommendation is the amount of vitamin C that orange provides. Vitamin C is involved in the functioning of white blood cells or leukocytes such as monocytes, neutrophils and lymphocytes. All of them are involved in the immune response of our body. They are in charge of fighting viruseswhen they enter our body. So, now more than ever, we must ensure that our immune system is strong.
In addition, vitamin C also contributes to the regeneration of the skin, which is very necessary on summer days when we spend more time in the sun. It also intervenes in healing and has a high antioxidant power , such as vitamin A. To reach the recommended daily amounts of Vitamin C, you can consume fruits rich in vitamin C such as kiwi, orange or papaya between meals or incorporate vegetables like tomato or pepper in your main meals.
Now that you know which vitamins are going to prepare you for the summer, it’s time to get down to business and fill your vitamin dishes.