Summer vitamins are the ideal supplement to keep us healthy and help us enjoy the summer period to the max, without adverse consequences for our well-being.
Our habits normally change in the summer as a result of:
- Changing schedules when on holiday
- The warm climate and conditions being conducive to rest;
- Exposing ourselves to the sun; and
- Being able to take a dip in the sea or refreshing pools.
All of this necessitates serious protection for our skin.
And means there needs to be a special emphasis on immune system care, increased hydration, and recovery of nutrients, which are lost through sweating.
Where can I get Summer Vitamins from?
Vitamins are fundamental organic substances that the human body requires for its proper functioning.
An important variety of these components cover different requirements and act in a particular way in our body.
That’s why you need to maintain a balanced diet, one that includes all the food groups.
Consuming more Vitamins in Summer?
Although it’s vitally important to reach adequate vitamin intake throughout the year, it’s particularly important in the summer season:
- Excessive heat during these months;
- Solar radiation;
- Energy expenditure due to outdoor activities, water sports, amongst others…
They can have consequences that weaken our defences and result in illnesses, as well as causing damage to the dermis and scalp.
What are the most important Vitamins for Summer?
To make the most of your summer holidays, let’s look at which vitamins you need to take to keep your body active, hydrated and energetic throughout the day, as well as to get a spectacular tan without damaging your skin.
Vitamin A helps to prevent skin spots caused by long term exposure to the sun.
It has antioxidant properties and is excellent for regenerating the skin, restoring its elastin and collagen; strengthening nails and improving brittle hair.
Stimulates the immune system, protecting against certain illnesses, such as the flu.
Other stand-out, summer-appropriate benefits it provides include:
- Prevention of cell oxidation caused by the solar radiation and prevention of the appearance of spots, burns and wrinkles.
- Promoting the stimulation of the sweat glands, which prevents heat strokes.
- Helping regulate body temperature.
- Aiding iron absorption, prevent feelings of tiredness.
A group of vitamins, amongst them: B1, thiamine; B2, riboflavin; B3, niacin; B5, pantothenic acid; B6; B7, biotin; B12 and folic acid.
Vitamin B in its different variants is a great ally for skin care thanks to its moisturising and repairing power.
It helps to neutralise the free radicals generated by exposure to the sun and prevents some skin diseases, such as melanoma.
Vitamin D is acquired 90% through sun exposure; however, it’s common to care for the skin during the summer using sunscreen.
The sunscreen blocks the proper absorption of vitamin D, which could lead to a deficit of the vitamin, although it’s not the most common.
Because of this, it may be advisable to intake vitamin D through supplements. Vitamin D is known to act as natural skin protection.
Ee look at this vitamin in more depth in this post.
It has an anti-histamine property, so it’s great for helping of the immune system when summer allergies are activated, such as a reaction to the sun.
Vitamin E is also an antioxidant, so it protects our body from tissue degeneration produced by free radicals.
How to maintain a good Balance of Vitamins in the Summer?
Above all, the best thing to do to reach an adequate balance in the proportion of vitamins is to follow a well-balanced diet, or one prepared by a professional.
In addition to eating the foods that provide the greatest amount of vitamins and minerals to the body, like these, which will help keep your defences high and make you less vulnerable to the agents of risk to your health.
In certain cases, we may need a vitamin supplement.
Combining a healthy diet with vitamin supplements in the right dosage, can help you achieve the right balance of vitamins needed for summer, allowing you to stay healthy and enjoy your holidays worry-free.
- “Anti-ageing. Como mantener tu piel más joven” Dr. Ricardo Ruiz
- “Vitaminas para su salud. Como afectan a nuestra salud, belleza, vitalidad, concentración y bienestar” (2004) Klaus Oberbeil
- “Belleza al natural” Margarita Chávez Martínez
- “La revolución de las vitaminas” (2001) Thierry Soucar
- Personal contributions
- Do you know all the benefits of Sun Exposure? Have a little look at this link.
- Tips to make your Skin Shine, click here.