Vitamins to face the change of season with energy.

Seasonal changes can bring alterations to our bodies, such as fatigue, weakened immune defenses, and a general feeling of tiredness. This happens because our organism needs to adapt to new temperatures, humidity levels, and variations in sunlight. To face these changes with energy, it is essential to take care of our diet and ensure we obtain the essential vitamins that help strengthen the immune system and keep us active.

Why does seasonal change affect us?

Transitions between seasons impact our bodies in various ways. Some of the most common effects include:

• Reduced sunlight exposure: During fall and winter, decreased sunlight can affect our mood and vitamin D production.
• Fatigue and tiredness: Our metabolism needs to adjust to new climatic conditions, which can cause a sense of exhaustion.
• Higher risk of colds and flu: With lower temperatures, the immune system can weaken, making us more prone to infections.
• Spring allergies: In spring, the increase in pollen and other allergens can affect many people, causing fatigue and discomfort.

To minimize these effects and stay energized, it is crucial to ensure our body receives the right nutrients, especially essential vitamins and minerals.

Essential vitamins to face seasonal changes

A balanced diet rich in vitamins can help us cope better with seasonal transitions. Below, we highlight the most important ones and their benefits.

Vitamin C: the best ally against colds

Vitamin C is one of the most important vitamins during seasonal changes as it strengthens the immune system and helps prevent infections such as colds and flu.

• It is a powerful antioxidant that fights free radicals.
• Promotes collagen production, keeping skin and tissues in good condition.
• Found in fruits such as oranges, kiwis, strawberries, lemons, and bell peppers.
• Vitamin C supplements can be an excellent option during sudden temperature changes.

Vitamin D: energy and well-being during cold months

During autumn and winter, reduced sun exposure affects the body’s vitamin D production. This vitamin is essential for:

• Enhancing calcium absorption and strengthening bones.
• Improving mood and preventing fatigue.
• Boosting the immune system and preventing infections.
• Found in foods like oily fish, eggs, and dairy, though supplementation may be necessary.

B vitamins: fighting fatigue and tiredness

B vitamins play a crucial role in energy production and the proper functioning of the nervous system.

• Vitamin B12 is essential for red blood cell formation and oxygen transport in the blood.
• Vitamin B6 helps regulate mood and reduce fatigue.
• Found in foods like meat, eggs, dairy, whole grains, and legumes.
• Vegetarians and vegans may need B12 supplements.

Vitamin A: protection against infections

Vitamin A is key to strengthening the immune system and protecting the body against infections. Its benefits include:

• Promotes eye health and night vision.
• Keeps mucous membranes and skin in good condition.
• Found in foods such as carrots, spinach, pumpkin, and dairy.
• Acts as a natural antioxidant, protecting cells from damage.

Essential minerals to maintain energy

Iron: prevents fatigue and tiredness

Iron is an essential mineral for hemoglobin production, which transports oxygen in the blood. A deficiency can cause anemia and extreme fatigue.

• Found in red meat, seafood, legumes, and spinach.
• Its absorption improves when consumed with vitamin C.
• People with heavy menstruation or vegetarian diets may need iron supplements.

Magnesium: fights stress and improves rest

Magnesium is a key mineral for the body’s energy balance and stress reduction.

• Helps relax muscles and prevents cramps.
• Promotes restful sleep and reduces tiredness.
• Found in nuts, legumes, whole grains, and dark chocolate.
• Can be taken as a supplement to ensure adequate intake.

Tips to face seasonal changes with energy

Besides maintaining a diet rich in vitamins and minerals, some habits can help us cope better with seasonal transitions:

• Follow a balanced diet with fruits, vegetables, and proteins.
• Include supplements if necessary, especially vitamin D in winter.
• Exercise regularly to stay active and boost your mood.
• Get daily sunlight exposure for at least 15 minutes to support vitamin D production.
• Ensure adequate sleep and establish a consistent sleep routine.
• Stay hydrated to keep the body in balance.

Conclusion

Seasonal changes can affect our energy and well-being, but with a balanced diet and proper intake of vitamins and minerals, we can strengthen our body and face each new season with vitality. Consult a healthcare professional to find the most suitable vitamin supplements for your needs.