Summers Treats with Vitamins , benefits of vitamins, symptoms of vitamins deficiency
Hot, dry and bright long days mark the beginning of summer season. As the day begins to unfold the intense heat of the sun hits hard making us feel energy less and drained out. Many home remedies, tips and tricks are practised to beat the scorching summer heat. Some common tips are:
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Drink plenty of fluids
In summers drink water or other homemade drinks at regular intervals to keep yourself hydrated. Avoid drinking packed drinks, aerated drinks, sodas as they are full of preservatives coffee and tea. Include homemade drinks like sweet lassi, chach, nimbu paani, glucose to your diet as they are good source of energy.
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Covering head before going out in sun
Avoid going out in peak hours. If all necessary cover your head with scarf, cap and don’t forget to keep an umbrella in your bag.
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Protect your eyes
Don’t forget to style yourself with a nice pair of sunglasses. It will protect your eyes from bright sun rays and definitely add a style statement to your look.
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Eating light and small meals
Summers take a toll on our body and affect our metabolism, so eat light and small meals to keep your body fresh. Large and heavy meals generally make us feel bloated and lazy. Avoid eating street food in this season and prefer fresh home cooked food to avoid yourself from falling sick.
Apart from keeping our self hydrated there is much more that we can and must do to keep our self healthy. Let us explore more to find out what all can be done to keep our self not only hydrated but healthy this summer. Our body looses many vitamins and minerals due to sweating during summer season, which needs to compensated in order to keep our body fit and healthy.
Vitamins help in building immune system, in bone growth, healing and repairing of our body to name a few. Broadly there are two types of vitamins based upon their solubility.
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Fat soluble vitamins
Fat soluble vitamins are absorbed with the fats that we eat daily and are stored in the fatty tissues. They are stored in our body for a longer period of time and hence should not be consumed regularly. These vitamins are Vitamin D, K, E and A.
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Water soluble vitamins
Water soluble vitamins are easily dissolved in water in our body but are not retained for longer period of time i.e. they are easily removed from our body through urine. Hence water soluble vitamins needs to be consumed on regular bases. These vitamins are mainly Vitamin B and C. Come; let us know more about these vitamins and their importance in our day to day life. Can they really help us in keeping our self healthy and fit this summer’s?
To ensure that our body works and fight the summer heat, we must include four vitamins in our routine. These four important vitamins which one must not miss upon during the summers are Vitamin A, Vitamin C, Vitamin D and Vitamin E.
Vitamin C
Vitamin C, also an antioxidant is one of the most important and recommended vitamin in summers as it boosts our immune system, growth and development in our body. It also helps in protecting our body cells from the free radicals produced in our body. Foods rich in Vitamin C such as citrus fruits like oranges, potatoes, broccoli, strawberries, kiwi, guava and peppers to name a few must be a part of our daily diet.
Some common signs and symptoms of deficiency of Vitamin C are:
- Unexplained weight gain
- Fatigue
- Poor immunity
- Bleeding gums
- Swelling in joints
- Easy bruising
- Dry skin
Vitamin D
Vitamin D helps in regulating the calcium, magnesium and phosphate levels in our body, thus keeping our teeth, bones and muscles healthy. Fatty fish like salmon, tuna and fish liver oil are natural source of vitamin D. Cheese, egg yolk and mushrooms also contain small amount of Vitamin D, therefore we must include these to our daily routine. Also, exposing your skin to early morning sunlight is also a good source of Vitamin D.
Some common signs and symptoms of deficiency of Vitamin D are:
- Weak bones and back pain
- Weak hair leading to hair fall
- Muscle pain
- Fatigue
- Feeling sad, Depression and anxiety
- Falling sick frequently
Vitamin A
Vitamin A helps in growth, eye sight, reproduction and building immunity in our body. Foods such as green leafy vegetables like spinach and other green vegetables, sweet potatoes, carrots, broccoli, egg yolks and dairy products are good source of Vitamin A. Amongst fruits, Oranges, king of fruits mango, papayas and apricots are a good source of Vitamin A. Different varieties of mangoes are available in market during summer season. Enjoy and relish this delicious fruit to the maximum.
Some common signs and symptoms of deficiency of Vitamin A are:
- Dry skin
- Dry eyes and impaired vision
- Night blindness
- Trouble in conceiving
- Infection in throat and chest
- Frequent breakouts
- Fatigue
Vitamin E
Vitamin E helps in maintaining healthy skin, improves vision, and helps in reducing blood clotting in our blood vessels. Fruits such as avocado, mangoes, kiwi, olives, raspberries, blackberries are a rich source of Vitamin E. Vegetables like pumpkin, red bell pepper, spinach, beet greens are also a good source of Vitamin E. Vitamin E capsules are easily available in markets and one can directly apply it to the face to protect it and also it keeps wrinkles and fine lines at bay, making our skin look glowing and young.
Some common signs and symptoms of deficiency of Vitamin E are:
- Vision problem
- Numbness
- Difficulty in walking
As summers advance the heat wave intensifies making our routine life difficult and lazy. Therefore, we need to make our self sun smart by practising the tips we shared with you. Not to forget the little birdies and stray animals around us, fill water in earthen pots so that they too can beat the summer heat and also do not forget to plant trees wherever and whenever possible to keep the mother earth clean and green.
Multivitamin Benefits | Vitamin Deficiency | Vitamin D Benefits | Vitamin C Benefits | Vitamin E Benefits
