Summer is here! Vacation is on the horizon and the kids are out of school. It’s common in the summer months for our routines to get disrupted. Eating a well-balanced diet year-round is important for your health.

When our normal schedules change, sustaining our typical healthy eating behaviors can become a challenge. This is where supplements can play a role in complementing your diet. Nurture your health this season with our top 4 summer supplements.

Vitamin D

Vitamin D deficiency is just as common in the summer season as it is in winter months. While we do absorb Vitamin D from the sun, the amount decreases as we age. Sunscreen also acts as a barrier on our bodies, making it harder to convert Vitamin D from UV rays. Plus, not many foods contain high contents of Vitamin D to help meet our needs, as the majority of the vitamin itself comes from fortified products in our diets.

Best known for its significant role in bone health, Vitamin D also has shown in research promising results that it is capable of so much more. If our bodies are deficient, we actually don’t absorb the calcium we eat from foods. Vitamin D also helps level out certain mineral levels throughout the body like phosphorus.

Vitamin D can be found in food sources such as fatty fish, egg yolks, beef liver, cheese and fortified dairy products such as milk. It's important to get your levels checked with your healthcare provider to determine an appropriate dose.

Probiotics

Gut health is also important to maintain in the summer months to keep our digestive and immune systems strong. If an imbalance of microbes occurs, probiotics may help us restore that healthy equilibrium.

Probiotics are found in food sources such as Greek yogurt, kefir, tempeh, soy products and fermented vegetables. If you notice this season that you may be lacking a daily dose of the good bacteria, it may be beneficial to take a probiotic supplement.

Getting your microbiome in check before the common cold season begins may help you ward off the gnarly winter blues.

B-Complex

B-Complex is made up of 8 B vitamins that all work together to play a vital role in our health. B vitamins are important for proper brain and nerve function, as well as play a key role in transporting energy and oxygen containing nutrients throughout the body.

Summer is filled with the longest days of the year and B vitamins help convert the food we eat into energy. B vitamins have also been shown to be important for hair strength and skin health, protecting us against sun damage.

If you suffer from a digestive disorder or leave out certain food groups from your diet. you may not be getting enough B vitamins from food. Through the natural process of aging, you may also not be absorbing certain B vitamins completely.

Good food sources include fatty fish, meats, nuts, seeds, whole grains, eggs, beans, and leafy green vegetables. Ensure you are eating a variety of diverse foods throughout the day to meet your needs or consider a supplement after talking with your healthcare provider.

Protein Powder

Protein is a macronutrient important for weight management, organ function, our immune systems, and muscle development. How much protein you need depends on many things such as age, weight, and exercise levels. Older adults and people who consistently exercise may have greater protein needs to support muscle growth.

Research also suggests that consistent, high quality protein intake throughout the day promotes a higher lean body mass. Protein powder is convenient and easy to pack and have on the go for car or air travel, or for a snack to curb hunger during the busy summer months if a meal were to be missed. It can act as a weight management tool and is easy to add to individual oatmeal packets or smoothies.

Protein comes mainly from animal sources but also can be found in tofu, soy, nuts, beans, legumes, and seeds. Flavor and Fettle has both whey and plant-based protein powders containing all the essential amino acids needed for the body.

Eating whole, nutrient dense foods from all food groups is the best way to ensure you are getting all your macro and micro needs, essential for a healthy mind, body, and spirit. Assess your diet this summer season and identify any gaps where Flavor and Fettle can help.

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https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d

https://www.health.harvard.edu/nutrition/are-you-getting-essential-nutrients-from-your-diet

https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/

https://www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986