The most recommended vitamins for summer

To make the most of your summer holidays, below we explain which vitamins you need to consume to keep your body active, hydrated and energised throughout the day, while also achieving a spectacular tan without damaging your skin.

1. Vitamin A.
2. Vitamin C.
3. Vitamin B.
4. Vitamin D.
5. Vitamin E.

1 Vitamin A

Vitamin A contributes to preventing dark spots on the skin caused by prolonged sun exposure. Other benefits include:

Foods containing vitamin A

We can obtain vitamin A by consuming a variety of foods, including melon, carrots, courgettes and green leafy vegetables, among others.

Vitamin A food supplements

A concentration equivalent to 1500mcg of retinol and 5000 International Units of vitamin A, standardised according to the conversion criteria for retinol equivalents established by the European Food Safety Authority.

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2 Vitamin C

It stimulates the immune system, helping to protect us against certain illnesses, such as the flu. It also offers other benefits that are particularly suitable for the summer months, including:

Foods containing vitamin C

Vitamin C can be found in fruits such as oranges, strawberries and kiwi. It is also present in vegetables such as green peppers, Brussels sprouts, spinach and broccoli.

Vitamin C food supplements

Each vegetable capsule of our product contains 1 gram of pure vitamin C, with the controls, guarantees and genuine fair price offered by HSN!

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3 Vitamin B

This is a group of vitamins that includes B1, thiamine; B2, riboflavin; B3, niacin; B5, pantothenic acid; B6; B7, biotin; B12 and folic acid.

Foods containing vitamin B

This vitamin is present in foods such as eggs, bananas, nuts, garlic and pulses, as well as in natural supplements such as brewer’s yeast and wheat germ.

Vitamin B food supplements

A multivitamin that provides the B vitamins you need in sufficient amounts in vegan tablets, based on a B-vitamin complex (B1, B2, B3, B5, B6, B7, B9 and B12), choline bitartrate and myo-inositol.

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4 Vitamin D

Around 90% of vitamin D is obtained through sun exposure. However, it is common to protect the skin during summer by using sunscreen.

Sunscreen blocks the proper absorption of vitamin D and could therefore lead to a deficiency of this vitamin, although this is not the most common situation.

For this reason, it may be advisable to consume it as a supplement. Vitamin D is also known to act as a natural skin protector.

Foods containing vitamin D

Foods rich in vitamin D include fish such as tuna and salmon, soya products, oysters, mushrooms and eggs.

Vitamin D food supplements

HSN Vitamin D3 1000IU comes in a convenient format with a measured dose of vitamin D. A perfect dose that provides 5 times the daily reference intake!

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5 Vitamin E

It has antihistamine properties, making it a valuable ally for the immune system when summer-related allergies are triggered, such as a reaction to the sun.

Foods containing vitamin E

Vitamin E is found in oils such as wheat germ oil and olive oil, in nuts and seeds such as almonds and sunflower seeds, in green leafy vegetables such as spinach, in fruits such as kiwi and mango, and in vegetables such as asparagus and avocado.

Vitamin E food supplements

HSN offers a product made from 100% D-alpha-tocopherol, the natural form of vitamin E.

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What is the recommended amount of each vitamin?

Recommended amounts may vary depending on age, sex, pregnancy or breastfeeding, as well as other health considerations.

How can you maintain a healthy vitamin balance during summer?

To control an excess or deficiency of vitamins in your body, it is important to first understand the role played by each one.

To achieve an appropriate balance of vitamins, the most advisable approach is to follow a well-balanced diet or one prepared by a professional.

It is also important to consume foods that provide the body with a high amount of vitamins and minerals, helping to maintain your natural defences and making you less vulnerable to health risk factors.

In certain cases, we may need a vitamin supplement.

In these situations, we can take a more concentrated dose in tablet form, providing an additional amount of vitamins as a practical and safe option.

Conclusions

Combining a healthy diet with vitamin supplements at the appropriate dose can help you achieve the vitamin balance needed during summer, allowing you to stay healthy and enjoy your holidays without worry.

Bibliography

1. “Anti-Ageing: How to Keep Your Skin Looking Younger” Dr Ricardo Ruiz
2. “Vitamins for Your Health: How They Affect Our Health, Beauty, Vitality, Concentration and Wellbeing” (2004) Klaus Oberbeil
3. “Natural Beauty” Margarita Chávez Martínez
4. “The Vitamin Revolution” (2001) Thierry Soucar
5. Personal contributions

Related Articles

• Do You Know All the Benefits of Sun Exposure?
• Benefits of Vitamin D in the Body
• Benefits and Properties of Vitamin B3
• Tips for Radiant Skin
• Maximise Your Thiamine Levels with These Foods