Vitamins for spring – which ones are worth implementing into the diet?
After a few months of winter stagnation, our body is crying out for a good energy boost. Winter often means less exercise, heavier food and a shortage of fresh produce, which can make us feel sluggish and lacking in energy in the spring.
This is the perfect time to freshen up a bit and introduce more nutrients into your diet that will help us gain strength for the warmer months. What vitamins are worth taking in the spring?
Vitamins worth supplementing
Vitamin D – pure sun
In the winter, it is difficult to find a natural source of vitamin D, because we synthesize it under the influence of the sun, and in the colder months it is in short supply. Even when the days get longer, the body will not make up for a few months of deficiency in a week. If you lack energy after winter, catch infections easily or feel your mood drops, vitamin D may be the solution. You will find most of it in oily fish (salmon, mackerel, sardines), eggs and fortified dairy products. And if you have the opportunity, expose your face to the first rays of spring sun – even 15 minutes a day can help in the natural synthesis of this vitamin.
Vitamin C – protection and regeneration
The first warm days often bring changeable weather – cool in the morning, warm at noon, cold again in the evening. In such conditions, it is easy to catch a cold, so it is worth taking care of the appropriate level of vitamin C, which strengthens the immune system and accelerates the regeneration of the body. Where to find it? Peppers, parsley, citrus fruits, kiwi, strawberries – these are natural vitamin bombs, which will additionally help the skin regain a healthy glow after winter dryness.
Vitamin A – skin and eyesight under control
In winter, the skin is often dry and dull, and the eyes are tired from the artificial light of screens. Vitamin A not only improves the condition of the skin, but also supports eyesight. You will find most of it in carrots, sweet potatoes, pumpkin, green leafy vegetables, eggs and liver. And if you care about healthy skin, it is also worth considering cosmetics with retinol – the active form of this vitamin.
B vitamins – energy to act
Do you have problems with concentration? Do you feel sluggish and tired? This may be a signal that you are lacking B vitamins. They are essential for the proper functioning of the nervous system and energy metabolism. Good sources include whole grain products, legumes, dairy products and lean meat. If you are on a plant-based diet, pay special attention to vitamin B12 – its natural source is mainly animal products, so supplementation may be necessary.
Vitamin E – a natural protective shield
Vitamin E is a strong antioxidant that helps protect cells from oxidative stress, supports immunity and takes care of the skin. Do you want to provide more of it? Add nuts, seeds, vegetable oils and green leafy vegetables to your diet. A simple way to get a bigger dose of vitamin E? A handful of nuts to oatmeal or salad – not only healthy, but also delicious!
How to take care of a healthy diet in spring?
It’s not enough to swallow supplements – the basis of health is a varied diet, rich in fresh, natural products. What habits are worth introducing in spring?
- Go for seasonal products – early vegetables, fresh vegetables and fruits are the best source of vitamins.
- Limit processed foods – ready meals and sweets are mainly empty calories that will not give you energy.
- Drink more water – proper hydration is the basis for the proper functioning of the body.
- Eat fermented products – yoghurts, kefirs, pickles – they support the bacterial flora of the intestines, which affects the better absorption of vitamins.
- Combine different ingredients – a colorful plate is a guarantee of a variety of nutrients.
- Choosing food grown with care matters too—understanding the difference between regenerative agriculture vs conventional agriculture can help you make more informed decisions that benefit both your health and the planet.
And if you are not sure whether you are providing your body with everything it needs, it is worth doing blood tests and consulting a dietician.
Spring is a time of change – start with yourself!
Warmer days, more sun, more energy – spring is the perfect time to take care of your health and introduce some good habits. You don’t have to change your diet right away – all you need to do is gradually introduce more fresh products, take care of hydration and add some exercise to your day. Every small change works for the benefit of your body, and you will quickly notice the effects – better well-being, more energy to act and healthier skin are just some of them.
And if you are looking for proven, natural products that will help you take care of a healthy diet, take a look at vitamins in 4ecoshop!
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