Best supplements to take in the summer

Bästa kosttillskotten att ta på sommaren Aarja Health Norge

The body's needs change with each season. This also applies to the wonderful summer season, where it is important to get all the nutrients, minerals, and vitamins the body needs to fully enjoy the holiday. The most important supplements for summer are vitamins A, C, D, and E.

Vitamin A

Vitamin A is especially important during the summer months. Strong sunlight can strain the eyes, and vitamin A provides extra protection. In fact, vitamin A is essential for our entire visual function. It also helps protect the skin.

Vitamin A is most readily available as:

  • Preformed vitamin A (retinol) in, among other things, egg yolks, liver, butter, and fish
  • Provitamin A, also known as beta-carotene, in sweet potatoes, pumpkin, carrots, kale, spinach, and bell peppers

You can find supplements that contain one or both of these sources.

Vitamins C and E

Vitamins C and E are very important during the summer months. Outdoor activities increase exposure to free radicals, including those from UV radiation and air pollution. Free radicals can damage the skin, accelerate aging, and contribute to inflammation.

Vitamins C and E are powerful antioxidants that help the body neutralize free radicals and toxins. These vitamins also have a soothing effect on the skin.

In addition, vitamin C supports the immune system and may help reduce summer allergies and sinus issues.

Vitamin D

Vitamin D is produced when the skin is exposed to sunlight. Usually, 10–15 minutes of sun exposure daily is required to achieve sufficient levels of vitamin D. However, the sun's intensity varies depending on geographic location, time of day, and air pollution.

There are two types of vitamin D:

  • Vitamin D2 (ergocalciferol), found in plants
  • Vitamin D3 (cholecalciferol), found in animal sources

Aarja Health's Vitamin D3 is a chewable tablet with a pleasant taste of Nordic lingonberries and xylitol. One tablet a day is all you need.

Vitamin-rich foods

This summer, you can fill your plate with foods rich in vitamins A, C, E, and D.

Vitamin A is naturally found in:

  • Orange fruits and vegetables such as carrots, sweet potatoes, mango, papaya, melon, apricots, and nectarines
  • Watermelon and pink or red grapefruits
  • Green leafy vegetables like spinach, chard, and romaine lettuce

When it comes to animal sources, you can include liver on the menu. Among fish, salmon, mackerel, and tuna are good choices.

Start the day with a glass of freshly squeezed orange juice rich in vitamin C. Throughout the day, you can include colorful foods like red bell peppers, tomatoes, strawberries, and green vegetables such as broccoli, Brussels sprouts, and kiwi – all good sources of vitamin C.

Want to get more vitamin E in your diet? Nuts and seeds are full of vitamin E. Sunflower seeds top the list with 35 mg of vitamin E per 100 grams. Almonds contain 26 mg, hazelnuts 15 mg, and Brazil nuts 5.7 mg.

Both farmed salmon and wild salmon are excellent sources of vitamin D3. Farmed salmon contains about 526 IU per 100 grams, while wild salmon contains between 556–924 IU. Other animal sources of vitamin D include halibut, mackerel, herring, sardines, egg yolks, and cod liver oil.

Vitamin D2 is found in wild mushrooms and some commercially cultivated mushrooms. However, most mushrooms found in stores are grown in the dark and therefore contain little of this vitamin.

Enjoy the summer with the simple vitamin building blocks A, C, D, and E.