Vitamins and minerals that are usually lacking in spring

Spring is here! We are ready for the warm season, chirping birds and an abundance of energy. Sound perfect? Not so much when we are hit by diseases or allergies in the spring. But armed with the right nutrients, we can safely relax and enjoy one of the most beautiful seasons of the year.

Let's give ourselves a healthy start this spring. Taking the right vitamins can be an essential part of a healthy lifestyle that includes proper diet, exercise and sleep habits. Vitamins provide you with nutrients, aid in regeneration, promote detoxification and revitalize the body. In this article, you will learn what vitamins are needed to prepare your body for the spring season.

The most important food supplements for spring

In the spring, it is important to get vitamins that wake up the "wintering" body and allow our body to relax in the fresh air. They can protect against viruses that occur in warmer weather, prevent allergies, and support healthy skin and vision.

Now we don't want to sit at home, be sick and feel sick anymore. Supplements for the best time of the year, spring, will help with this.

Vitamin A – one of the most necessary in the spring

Vitamin A has powerful antioxidant properties that support the immune system and important organ functions. It also supports healthy skin after sun damage, promoting skin renewal and radiance. This is necessary because our skin is exposed to stronger rays after a long time without the sun.

This vitamin is abundant in:

• Manga
• Carrots
• Pumpkins
• Broccoli
• Beef liver

Vitamin B is important for the body

It is recommended to take vitamin B supplements in the spring because B vitamins have important effects on body functions. They are important for prevention, maintaining energy levels and combating stress, among other things.

Vitamin B1 (thiamine), B2 (riboflavin) and B3 (niacin) keep the nervous system healthy, release energy from food and provide healthy skin and vision. These vitamins are very important in the spring because they protect the body from sun damage while providing the energy needed for physical activity.

Vitamins B6 and B12 support the production of red blood cells and ensure proper brain and nervous system function. By the way, these vitamins are easily lost due to increased sweating in warmer weather. This is another reason to make sure that their use is very important.

Food you should eat to get vitamin b:

B1 - pork, whole grain foods, legumes, nuts and seeds.

B2 - milk and milk products, green leafy vegetables, whole grain foods, enriched bread and cereals.

B3 – meat, poultry, fish, mushrooms, grains, vegetables (especially asparagus and green leafy vegetables), peanut butter, sunflower seeds.

B6 - meat, fish, poultry, legumes, tofu and other soy products, potatoes, non-citrus fruits such as bananas and watermelons.

B12 - meat, poultry, fish, seafood, eggs, milk and milk products.
Not in plant food.

Benefits of vitamin c for the body

Vitamin C is a strong source of antioxidants and plays an important role in supporting the immune system and its function. The immunological benefits of vitamin C have been proven in studies to shorten the duration of seasonal health problems and demonstrate the importance of vitamin C in respiratory function, sinus and skin health.

Vitamin C helps the body cope with the heat in spring by protecting the health of the skin and blood cells. Vitamin C is also a natural antioxidant, so taking it as a dietary supplement can help prevent cell damage.

It also increases collagen production, which protects the skin from sun damage. Vitamin C is also a natural antihistamine (suppresses toxicity and inflammation), so it is especially important for people with hay fever.

Want to get some vitamin C? Eat:

• Mangoes
• Orange
• Lemons
• Grapefruit
• Strawberries
• Kiwis
• Spinach
• Broccoli
• Red peppers
• Peas
• Tomatoes

The sun is a source of vitamin d

We know from experience that being in the spring sun has a positive effect on mood. On the contrary, numerous studies have confirmed that there is a clear connection between depressed mood and lack of light. Now is the time to be in the sun again to replenish your vitamin D resources. Getting quality vitamin D from food after a long and cold winter season is challenging. It is enough to stay in the sun for a short time, just 15-20 minutes. The most important thing is that your legs, arms and face get the sun.

The main conditions for these conditions are sufficiently high radiations, which are common only during midday, and most importantly not using sunscreen. The body uses the sun's UVB radiation to make its own vitamin D from a modified cholesterol compound in the skin.

Another important argument: rich in vitamin D getting to our body supports our immune system during winter.

You will get vitamin D:

• Milk
• In the egg yolk
• In the liver
• In fish

Vitamin E improves our physical condition

Dietary supplements containing vitamin E have several benefits. They help improve physical endurance by increasing energy levels and reducing muscle damage after exercise. Because vitamin E is an antioxidant, it can also slow cell-damaging processes, such as sun damage in the spring.

Source of Vitamin E:

• Avocado
• Cod
• Shrimp
• Wheat
• Sunflower seeds

Health benefits of zinc

Zinc is a mineral and an essential micronutrient that provides many health benefits and proper functions throughout the body. It perfectly strengthens the immune system in the spring. The growing popularity of zinc in the fight against seasonal ailments is supported by research. They show that zinc may play an important role in supporting respiratory function, muscle pain and sinus health. Also, managing the discomfort of hay fever is important.

Rich in zinc:

• Oysters, which are the best source of zinc;
• In red meat, poultry, seafood;
• In beans, nuts, whole grain products and dairy products.

Selenium – natural mineral

Selenium is a mineral and belongs to the main trace elements. The human body cannot produce it on its own, instead it must be supplied through food or supplements. Selenium has many functions in the body. Among other things, it protects us from free radicals and from diseases and aging processes. It also affects our immune system, skin, hair and nail health and is involved in thyroid hormone production.

The following foods are rich in the vitamin selenium:

• in oysters
• In avocados
• In a pike
• Carrots
• In pig liver

Why is omega-3 important for our body?

It has long been known that fat is an important element in our body. Omega-3 fatty acids are among the "good" fats and support important body functions. For example, they significantly contribute to the maintenance of heart functions. But the range in which omega-3 fatty acids can affect the essential functions of our body is much wider.

Omega-3 fatty acids are one of the essential fatty acids and cannot be produced by the body itself. They contribute to brain and heart functions and support the important vision process. They are mainly found in fatty cold-water fish such as herring, mackerel or sardines.

Foods that are very high in omega-3

Magical turmeric

An exotic has made it to our list of top active ingredients for spring: it's turmeric. The active ingredient in turmeric, called curcumin, has been used in traditional Ayurvedic medicine for thousands of years and has a wide range of health benefits. Of particular interest is research that has shown that curcumin supports the immune system and provides strong seasonal protection.

Research has shown that curcumin plays an important role in supporting respiratory and nasal health in people who struggle with seasonal health problems, while boosting the immune system.

What is the most important thing to pay attention to?

To strengthen your immune system, you should pay attention to the sufficient consumption of important nutrients and vitamins. Especially during the winter and throughout the cold period, the immune system needs vigorous support. The body gets this support with additional vitamins or high-quality food supplements.

In this way, we can fill in nutrient gaps and prevent vitamin deficiency symptoms or other health problems. So enjoy spring and sunshine, be healthy and energetic.

How find out which vitamins, minerals or other supplements the most appropriate at the moment? Try it free test "Your Day" ! where you will find out needs of the body and you will get personal recommendation!