With the Indian summer blazing all guns, it’s important to nourish yourself with all the essential nutrients so you remain strong and healthy through it. Here’s six and how to get them.
1. Vitamin A
With its antioxidant and photo-protective properties, vitamin A is crucial for maintaining healthy mucosa, skin, and vision. Derived from plant sources as carotenoids and animal sources as retinoids, it is much needed during the summer season.
2. Vitamin D
Synthesized by our bodies with the help of sunlight, vitamin D is necessary for calcium absorption, healthy bone formation in children, and plays a key role in boosting the immune system.
3. Vitamin E
Also known as alpha-tocopherol, vitamin E is a natural antioxidant. Its deficiency can contribute to accelerated aging and peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord.
4. Vitamin C
A water-soluble vitamin found in citrus fruits and Indian gooseberries, vitamin C is vital for collagen formation, skin health, and bone health. Its absence can lead to scurvy and contribute to anaemia.
5 and 6: Vitamins B1 and B2
The B-complex vitamins are essential for overall body health and play a crucial role in cellular functioning. B1 is necessary for carbohydrate metabolism and energy production, and is found in cereals, unpolished rice and whole wheat flour. Its deficiency can cause beriberi, affecting the heart and nervous system. Recommended daily allowance (RDA) is 1-1.5 mg/day.
Vitamin B2, also known as riboflavin, serves as coenzymes for various biochemical reactions in the body and remains intact during cooking. It is present in eggs, meat, cheese, and certain nuts.
Now that you know what you need and where you can get it, ensure you meet your daily recommended intake of these vitamins to unleash their energy-releasing potential and support your overall health and well-being this summer!
Important note:
Advice not prescriptive. Consult a dietician or doctor for more personalised regimen.
