The vitamins, fruits and vegetables to favor over the seasons

If your social life has sped up now that it’s spring, it can be easy to overlook the little things you do for your health.

But it’s just as important to make sure you’re getting all the right vitamins and minerals throughout the seasons.

So what should we prioritize right now?

Vitamin D

You may have more sunshine now, but it’s still important to maintain good vitamin D levels.

“Vitamin D levels will be low in late winter and spring,” says public health nutritionist Dr. Emma Derbyshire of the Health & Food Supplements Information Service (HSIS).

“Vitamin D is important for calcium absorption and healthy bones and teeth as well as immune function.

“The UK government recommends that we all take a daily supplement of 10 micrograms throughout the year, but especially in winter until spring. If you haven’t taken vitamin D throughout the winter, your levels will likely be low, so stock up now with a supplement.

Vitamin C

“Vitamin C is a powerful antioxidant,” says Derbyshire. “With warmer weather, you will spend more time outdoors with greater exposure to outside air.

“Vitamin C protects cells from oxidative damage caused by pollutants. (It) also contributes to the absorption of iron. Many women are iron deficient, especially during their childbearing years, so increasing vitamin C intake helps reduce the risk of iron deficiency and the fatigue and fatigue that can result.

You can find it in citrus fruits, tomatoes and peppers. “For those struggling to eat their five fruits and vegetables a day, I would recommend taking a multivitamin and multimineral supplement to ensure your body is full of vitamins and minerals, including vitamin C and iron” , adds Derbyshire.

B vitamins

B vitamins include thiamin (vitamin B1), riboflavin (vitamin B2) and vitamin B6, niacin (vitamin B3), pantothenic acid, vitamin B6 (also known as pyridoxine), and biotin ( vitamin B7).

“B vitamins one, two and niacin help release energy from food and are essential for a healthy nervous system,” says Derbyshire.

“(This season) we want to feel energized and have healthy nerves so that we can make the most of all the activities we missed during the winter. These B vitamins help reduce fatigue and fatigue.

Look for thiamin in peas and nuts, riboflavin in eggs and mushrooms, niacin in meat and wheat flour, and pantothenic acid in avocado and liver.

Vitamin B6 can be found in pork, peanuts and bananas, but we only need very small amounts of biotin and the NHS says it’s unclear if we need extra biotin in our food or our supplements.

Vitamin B12

Although it’s a B vitamin, it’s important to look at vitamin B12 independently, says Derbyshire, because it impacts so many different aspects of our health.

“Vitamin B12 is essential for several issues we need help with in the spring – from immune function to tiredness and tiredness.

“Spring is also a time when you might decide to cut back on the heaviest winter foods. You can opt for a plant-rich diet which is healthy, but if you cut out meat and other foods from animal origin, you risk a vitamin B12 deficiency.

“If you decide to change your diet this spring, take a multivitamin supplement to make sure you’re getting the nutrients your diet might be missing,” Derbyshire adds.


“Folate is vital for immune function which may have been challenged in the spring. It’s also important for reducing fatigue and fatigue,” says Derbyshire.

“Recharge your levels by eating kale, broccoli, spinach, chickpeas and a supplement containing folic acid.”

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