Timea Kiss Nutritional Therapy

Summer is here, and it’s the perfect time to boost your health with nourishing whole foods that help you thrive.

With warm weather and increased outdoor activities, your body needs specific nutrients to maintain energy, support your immune system, and keep your skin and hormones healthy.

In this post, we'll explore the top 10 essential nutrients for summer and provide food sources to help you incorporate them into your daily diet.

1. Vitamin D: The Sunshine Vitamin for Bone Health and Immunity
Vitamin D is vital for absorbing calcium and supporting bone health. While you can get some from sunlight (this depends on your genetic variations, gut health and liver health), many people still don’t get enough. In the summer months, it's essential to prioritise foods rich in Vitamin D to keep your bones strong and your immune system functioning properly.

Food Sources:

• Fatty fish (salmon, mackerel)
• Egg yolks
• Mushrooms exposed to UV light
• Liver

2. Vitamin C: Modulate Immunity and Protect Your Skin
Vitamin C is a potent antioxidant that helps fight free radicals, which are produced by sun exposure. It also plays a major role in modulating your immune system and supporting collagen production, keeping your skin looking youthful and healthy.

Food Sources:

• Citrus fruits (oranges, lemons),
• Strawberries,
• Bell peppers,
• Broccoli
• Kiwi

3. Magnesium: A Key Mineral for Energy and Muscle Function
Magnesium supports over 300 biochemical reactions in the body, including muscle relaxation and energy production. As we sweat more during the hot months, replenishing magnesium helps prevent cramps and fatigue.

Food Sources:

• Spinach
• Almonds
• Pumpkin seeds
• Dark chocolate (minimum 70% cacao)
• Avocado
• Whole grains

4. Omega-3 Fatty Acids: Reduce Inflammation and Maintain Healthy Skin
Omega-3 fatty acids are essential for reducing inflammation (including those horrible PMS symptoms), promoting heart health, and maintaining skin health. They help reduce the risk of sunburn and protect your skin from sun damage.

Food Sources:

• Fatty fish (salmon, mackerel),
• Flaxseeds (ground),
• Chia seeds,
• Hemp seeds
• Walnuts, and
• Seaweed (careful if you have hypothyroidism and are on medication as iodine can interact with it!)

5. Potassium: Support Hydration and Electrolyte Balance
Potassium is vitalfor hydration, as it helps maintain fluid balance and prevents dehydration, a common concern during hot summer days. It also helps support proper nerve and muscle function, and helps to reduce fatigue.

Food Sources:

• Bananas,
• Sweet potatoes
• Spinach
• Cantaloupe
• Celery
• Watermelon
• Tomatoes
• Avocados

6. Beta-Carotene (Vitamin A): Protect Your Skin from UV Damage
Beta-carotene is an antioxidant that converts to Vitamin A in the body. It’s essentialfor maintaining healthy skin and protecting it from the harmful effects of UV rays, helping to reduce the appearance of sun damage.

Food Sources:

• Carrots,
• sweet potatoes
• Butternut squash
• Papaya
• Kale
• Spinach.

7. Zinc: Promote Skin Healing and Immune Health
Zinc plays a critical role in maintaining skin health and supporting immune function. It’s particularly helpful in healing sun-damaged skinand reducing inflammation caused by sun exposure.

Food Sources:

• Pumpkin seeds,
• Chickpeas,
• Seafood (especially oysters)
• Lentils,
• Cashews, and
• Quinoa

8. B Vitamins:Boost Energy and Reduce Fatigue
B vitamins, especially B6, B12, and folate, support energy metabolism, reduce fatigue, and help maintain a healthy nervous system. Summer activities can increase your energy needs, and B vitamins help ensure you stay energized throughout the day.

Food Sources:

• Leafy greens,
• Beans, peas,
• Seafood
• Dairy (A2 type dairy is the best)
• Lentils,
• Eggs
• Sourdough bread
• Lean meats
• Liver

9. Fibre: Support Digestion and Prevent Bloating
Fibre is essentialfor maintaining healthy digestion, which can sometimes become sluggish during the summer months due to changes in diet. It also helps prevent bloating and supports healthy bowel movements.

Food Sources:

• Whole grains,
• vegetables (especially leafy greens),
• Root vegetables
• Psyllium husk (you need to drink more water if consuming it)
• Fruits (berries, apples),
• Legumes (lentils, chickpeas)

10. Water: Hydrate to Maintain Energy and Healthy Skin
Staying hydrated is crucial during the summer, as high temperatures and increased physical activity can lead to dehydration. Proper hydration supports energy levels, aids digestion, and keeps your skin supple.
Aim for 6-8 cups of filtered water/day (more if you are sweating intensely or exercising).

Food Sources:

• Watermelon,
• Cucumber,
• Celery,
• Strawberries
• Coconut water

Extra tip: add a pinch of Himalayan or Celtic salt (the latter is the best when it comes to mineral levels) to your water to help you hydrate on a cellular level and aids in energy and electrolyte balance thanks to its rich mineral levels.

Why These Nutrients Matter for Your Summer Health

Incorporating these 10 essential nutrients into your diet can have a profound impact on your energy, skin health, and overall well-being.

As you enjoy the summer season, make sure to nourish your body with the best foods to stay energised, hydrated, and glowing.

Feeling overwhelmedwith your health goals this summer? I’d love to help you create a personalisednutrition plan!

You can book a Free 30-minute consultation with me to discuss your summer health needs, get tailored advice, and start working toward your health goals.

With seasonal nourishment,

Timea Kiss
Registered Nutritional Therapist | Nutrigenomics Specialist | Functional Medicine Practitioner