From Vitamin C to Protein: 5 Essential Nutrients to Count to Your Summer Diet

Unfortunately, summer comes with hot, sweaty, and dehydration, which can all harm your health. Keeping a balanced diet full of nutrients is important to keep ourselves safe and protected. Let’s talk about the summertime diet you need to maintain your health! You need to include these important vitamins and minerals in your diet. Also, drink plenty of water every day to escape dehydration.

  1. Vitamin C

This nutrient is crucial for supporting the immune system and preserving good skin. Our skin is exposed to more UV rays in the summer, which can increase the generation of free radicals and cause oxidative stress. Strong antioxidant vitamin C works to combat these free radicals and shield the skin from harm.

Include these in your diet:

  • Citrus fruits like kiwis, lemons, oranges, and grapefruit
  • Tomatoes
  • Potatoes
  • Strawberries
  • Broccoli
  • Papaya
  1. Magnesium

This mineral is necessary for preserving normal nerve and muscular function, as well as for controlling blood pressure and bolstering the immune system. Due to higher temperatures and more physical exercise during the summer, we tend to sweat more, which can result in electrolyte imbalances. Magnesium is a vital electrolyte that aids in controlling the body’s fluid balance, making it crucial to ingest during the summer.

Include these in your diet:

  • Chia seeds
  • Almonds
  • Spinach
  • Cashews
  • Peanuts
  • Soymilk
  • Dark chocolate
  1. Potassium

Similar to magnesium, potassium is a crucial electrolyte that aids in maintaining healthy muscle and nerve function as well as fluid equilibrium. Unfortunately, we tend to lose more potassium through sweat in the summer, which can result in muscular cramps, fatigue, and weakness. So, eat foods high in potassium to support general health and to help replace electrolytes that have been lost.

Include these in your diet:

  • Beans
  • Lentils
  • Broccoli
  • Avocado
  • Bananas
  • Dried fruits such as raisins and apricots
  1. Zinc

This mineral is necessary for promoting DNA synthesis, wound healing, and immune function. Summertime exposure to germs and viruses may make us more prone to infections, making it crucial to maintain a healthy diet and boost the immune system. Ensure you get enough zinc to support a strong immune system and avoid sickness.

Include these in your diet:

  • Cornflakes
  • Yogurt
  • Cashews
  • Nuts
  • Whole grains
  • Pumpkin seeds
  1. Protein

Protein is the building block of every cell in the body, including muscles, bones, enzymes, and antibodies. As a result, protein is needed and is present in every cell in your body. In particular, it is crucial for the growth and development of toddlers, teenagers, and pregnant women. In addition, a robust defense system can develop even without protein!

Include these in your diet:

  • Seafood
  • Eggs
  • Dairy products
  • Legumes and pulses
  • Seeds and nuts

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