5 essential vitamins and minerals for every parent and child in summer – Times of India

5 essential vitamins for summer

We have seen record high temperatures this summer that can take a toll on our health. Adults, elderly and children tend to feel drained out and our skin also suffers from the effects of dehydration. If our diet is lacking in essential vitamins, these problems can be even more severe.
The Supradyn Nutrition Survey 2023 showed that 85% of Indian doctors and nutritionists think that a typical daily diet meets only up to 70% of our body’s nutritional requirements.The need gap especially for vitamins and minerals can be addressed through multivitamin supplements. Over 80% of the Indian population faces the risk of deficiencies in calcium, Vitamin A, B12, folic acid, and B3. Individuals often overlook the importance of monitoring their vitamin levels, assuming that their diet provides sufficient nutrients. However, this assumption is not always accurate, as micronutrient deficiencies may occur even with a balanced diet.
This is a misunderstanding across India even though we have a wide variety of cuisines and diets that differ from state to state. With this, people often experience reduced energy levels and a compromised immune system, rendering them more susceptible to extreme heat and cold. Hence, we should invest time in selecting the right multivitamin supplements to help achieve full nutrition. This can help enhance the immune system, support in boosting energy levels, and facilitate adaptation to weather changes.
Here are 5 key vitamins that can protect your health from bad effects of heat this summer.

Vitamin A:

The summer sun can be quite intense and can damage your skin. Vitamin A helps protect your skin by promoting the turnover of skin cells, allowing your body to shed sun-damaged cells and replace them with new ones and helps prevent sunburn. It is important to note that the recommended daily intake of Vitamin A for adults aged 19 to 64 is 1000 µg for men and 840 µg for women.

Vitamin B:

According to Dr. Nikhil Bangale, Head of Medical Affairs at Bayer’s Consumer Health Division, and author of the study, “The B-complex vitamins are essential for various bodily processes, including nutrient metabolism, DNA repair, and energy production. They help convert food into fuel, keeping you energized during summer4. The daily requirement for Vitamins B1, B2, B3, B6 and B12 is 1.8 mg, 2.5 mg, 18 mg, 2.4 mg and 2.5 µg/d, respectively.”

Vitamin C:

Vitamin C is a powerful antioxidant that helps protect your skin from UV rays and minimizes damage. It supports collagen synthesis and maintains your skin health. It also aids in iron 7 absorption that is vital for maintaining fluid balance and preventing dehydration. The recommended daily intake of vitamin C for adults is 65 mg for women and 80 mg for men.

Vitamin E:

Vitamin E, a well-known antioxidant, plays a critical role in mitigating sun damage. By neutralizing free radicals, it helps enhance the skin’s natural defenses against UV radiation, potentially reducing the risk of sunburn. Vitamin E also contributes to the repair process, helping promote faster healing after sun exposure. Adults typically require around 7.5-10 mg daily.

Vitamin K:

Vitamin K plays a pivotal role in blood clotting and tissue repair, helps promote faster recovery by reducing muscle stiffness & soreness from any micro-injuries. Adults typically require around 55 mcg of vitamin K daily.
Don’t let hidden deficiencies hamper your good health. Schedule a consultation with your doctor today to explore the benefits of incorporating vitamin supplements into your routine. This proactive step will not only optimize your health in summer but also contribute to your overall well-being year-round.