With seasonal changes, some changes occur in our body. Just like the fatigue that occurs in the spring months, our body begins to struggle with the heat, especially in the summer months. Thus, deficiency of some vitamins may occur. These vitamin deficiencies occur when our body needs more energy while struggling with the heat and the metabolism accelerates. At the same time, the damage caused by ultraviolet rays from the sun to our cells is one of the reasons for vitamin deficiencies. If these vitamin deficiencies that our body needs are not met, we will cause many serious health problems as well as fatigue and drowsiness. During this period, it is very important to take the vitamins and minerals necessary for our body, which protect it from the harmful effects of the sun, cleanse it from toxins and strengthen the immune system. Now, let's answer the question in your mind: 'Which vitamins can be deficient in summer and which foods can prevent deficiencies?'.
I would like to put vitamin D, which we can call the vitamin of the sun, in the first place. Vitamin D is a vitamin that is taken into the body from food sources but is synthesized by sunlight. Therefore, if we cannot compensate for a vitamin that is already insufficient in winter, especially in summer, we will pave the way for health problems it may cause. Naturally, we feel the deficiency of a vitamin that affects our body thanks to the sun more in summer. Especially in summer, we should not wear closed clothes and should benefit from the sun at certain times in short intervals. At the same time, we must prepare the warehouse for winter. Sources of vitamin D, which plays an important role in bone development and calcium; There are also seafood, oily fish, milk, eggs and mushrooms that we have the opportunity to consume more in the summer months. Deficiency can cause health problems such as weakness and muscle aches, and if it progresses, it can cause osteoporosis (bone loss), especially in women, and rickets in children. Secondly, vitamin A, which is seriously protective against the sun, prevents problems such as skin spots, wrinkles and skin cancer. In order to prevent damage to our body's cells, especially our skin, from the harmful rays of the sun, the body needs more vitamin A. There is a need for it and its deficiency occurs. At the same time, we always need vitamin A to prevent the weakening of the immune system that may occur with seasonal changes and the problems it may bring. Food sources are; orange fruits and vegetables (such as carrots), red meat, fish, eggs, tomatoes and offal. Vitamin E is another important vitamin we need to protect against free radicals that damage our body. In case of deficiency of this vitamin, which is very important for skin, hair and vascular health, health problems may occur in these functions. As a matter of fact, we see vitamin E in many sunscreens and creams. Vitamin E, an antioxidant that should not be deficient in summer months; We can get it from oil seeds (such as hazelnuts, peanuts, sunflower seeds, almonds), olive oil and vegetable oils, olives, avocados, asparagus and red pepper. Another important vitamin is vitamin C. It reduces the harmful effects of the sun in summer and plays an important role in the immune system. It is a vitamin that is needed very much in the summer and therefore deficiency may occur in the summer months. It especially reduces the risk of skin cancer caused by sunlight. Strawberries, tomatoes, lemon, kiwi, red pepper, citrus fruits, melon, watermelon and green pepper are sources. Since there is plenty of vitamin C in summer fruits and vegetables, it is clearly understood that it is also necessary in the summer months. Finally, we can say that B group vitamins, especially vitamin B1 (Thiamine), are the most deficient vitamins in the summer months. Vitamin B1 plays a role in converting carbohydrates into energy and helps meet the increasing energy needs in summer. In this way, it prevents fatigue and fatigue. B vitamins strengthen the immune system and play an important role in brain and nervous system, skin and hair health. For this reason, the body's need for B vitamins increases in summer. In its deficiency, beriberi, a nervous system disease, may occur. Vitamin B1 mainly; Legumes, milk and dairy products, broccoli, cauliflower, potatoes, grains, oilseeds, meat and meat products are nutritional sources.
Vitamins are the health store that should be with us in every season for our whole body health. It protects our cells both psychologically and biologically, These are the letters that regulate even a state of sleep. Eating healthy is not just a tool that can be done as a diet for short periods of time, it is a lifestyle that we must maintain throughout our lives for health. Therefore, eating healthy will ensure that you always stay in the same health with the vitamins it contains, no matter where you are or what temperature the weather is. All you have to do is enjoy the moment. You will benefit from the psychological comfort it provides and even the happiness hormone it releases. Remember, all deficiencies or mistakes, correctnesses or replacements affect your entire body health in some way, and the vitamins in the foods of each season actually wink at you against the deficiencies that that season will create.
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