Just like the seasons, our bodies fluctuate throughout the year, affecting the nutrients we need to help feel our best. Summer often means more sun exposure, partying and travelling, which can result in symptoms like bloating, fatigue and dehydration, especially from excess alcohol and caffeine consumption. While summer is a favourite for many, it is important to consider the health implications of living a more fast-paced lifestyle and take measures to support various aspects of well-being, such as energy levels, brain and cognitive function, digestion, skin and hair health.
Here are our top six nutrient recommendations for summer, supported by Plenish Nutritionist Katie Morley, to help you stay energised and ready for the season.
Six essential vitamins and minerals for the summer months
1. Vitamin C is vital not just in summer but throughout the year, as it boosts your immune system, helps produce collagen (which keeps skin looking youthful), and acts as a powerful antioxidant to protect your cells from harmful toxins. During the summer, when social activities increase, vitamin C can help reduce fatigue and support healthy skin, bones, and joints, making it particularly beneficial as we become more active. You can find vitamin C in all fresh, raw fruits and vegetables, such as citrus fruits, kiwi, mango, papaya, pineapple, berries, tomatoes, potatoes, cabbage, red peppers, kale, broccoli, chilli, and parsley. However, alcohol can inhibit the absorption of vitamin C, so try to minimise your alcohol consumption to maximise the vitamin’s health benefits. For a convenient source, consider our Ginger Immunity Juice Shot, which provides 100% of your daily vitamin C intake in one serving.
2. Vitamin A is an essential vitamin to keep handy during the summer because it can help heal skin quickly from possible sun damage and sunburn. One common form of vitamin A is retinol, which can improve skin elasticity and reduce signs of ageing by boosting collagen production and speeding up skin-cell turnover. Besides benefiting the skin, vitamin A supports the immune system, helps with iron metabolism – important for alleviating fatigue – and promotes healthy nails, hair and bones. Plant-based sources of vitamin A, known as provitamin A, include dark green and yellow-orange vegetables and fruits like carrots, squash, mango, spinach, and sweet potatoes. Fun fact: these foods contain a compound known as beta-carotene, which gives them their vibrant green and yellow-orange colours.
3. Vitamin E is a powerful antioxidant and the perfect summer companion as it can help to protect your skin from increased UV rays and free-radical damage. It also supports the immune system, your body’s defence against infections and illnesses, which are common during summer festival season, by facilitating the production of T cells needed for an effective immune response. Additionally, vitamin E can reduce inflammation, improving allergy symptoms, helping with the effects of seasonal allergies such as hay fever. Like vitamins A and C, vitamin E is essential for maintaining healthy skin and eyes as it functions as an antioxidant, reducing the environmental damage caused by free radicals. You can find vitamin E in plant-based sources such as dark leafy greens, legumes, almonds, unrefined grains, nuts, and seeds. Top tip: Vitamin C enhances the effectiveness of vitamin E by regenerating its stores, boosting its protective effects and health benefits even further.
4. B-vitamins are boasted to help us stay energised and balanced throughout the summer, and there are eight different types in total. They help maintain a healthy nervous system, support efficient food metabolism to release energy and assist with cognitive function. Moreover, specific B-vitamins like B12, B6, and folic acid are crucial for the development of red blood cells, which are important for the health of hair, skin and nails. Since B-vitamins are water-soluble and excreted through urine, they need to be replenished daily, especially if you consume alcohol or caffeine, which can increase their rate of excretion. Plant-based sources of B-vitamins include whole grains, pulses, beans, flaxseeds, sunflower seeds, green leafy vegetables, nuts, seeds, avocados and mushrooms.
5. Vitamin D, also known as cholecalciferol, might not seem necessary to focus on during summer months given the likelihood of more sunlight exposure, but this is not the case for everyone. According to NHS guidelines, those who spend a lot of time indoors (office workers, particularly) are at a higher risk of vitamin D deficiency. Top tip: vitamin D cannot be absorbed through windows, so even in summer, if you are indoors a lot, consider monitoring your vitamin D intake to make sure you are hitting your daily requirements. Vitamin D is a versatile vitamin that can support immune function, promote muscle health, maintain strong bones and teeth by aiding calcium absorption and play an important role in regulating mood, reducing the risk of depression and anxiety. Besides natural sunlight, plant-based sources like sunflower seeds, mushrooms, and chlorella provide vitamin D. For a convenient option, try our new Mango Sunshine Juice Shot, delivering 100% of your daily vitamin D needs.
6. Magnesium is a powerhouse mineral to hone in on during the summer months when parties and social activities surge, potentially leading to lower levels of this mineral. It is involved in over three hundred biochemical reactions in the body, promoting relaxation and supporting the nervous system for better moods, improving sleep quality, helping with muscle function and supporting balanced energy levels. Prolonged periods of stress can lower magnesium levels, making it important to stay on top of your magnesium intake, particularly during the on-the-go summer months, to reap the benefits of this mineral. Plant-based sources rich in magnesium include dark leafy greens, nuts, seeds, all green vegetables (which contain chlorophyll, the pigment responsible for their vibrant green colour), legumes, and whole grains.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk