Record high temperatures this summer can take a toll on our health, leaving adults, the elderly, and children feeling drained. Dehydration can also affect our skin. If our diet lacks essential vitamins, these problems can be even more severe.
The Supradyn Nutrition Survey 2023 revealed that 85% of Indian doctors and nutritionists believe that a typical daily diet meets only up to 70% of our body’s nutritional requirements. The need for vitamins and minerals can be addressed through multivitamin supplements. Over 80% of the Indian population faces deficiencies in calcium, Vitamin A, B12, folic acid, and B3. Many individuals overlook the importance of monitoring their vitamin levels, assuming their diet provides sufficient nutrients. However, this assumption is not always accurate, as micronutrient deficiencies may occur even with a balanced diet.
Despite India’s wide variety of cuisines and diets, people often experience reduced energy levels and compromised immune systems, rendering them more susceptible to extreme weather. Selecting the right multivitamin supplements can help achieve full nutrition, enhance the immune system, boost energy levels, and facilitate adaptation to weather changes.
Here are five key vitamins that can protect your health from the adverse effects of heat this summer:
1. Vitamin A
The summer sun 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. The recommended daily intake of Vitamin A for adults aged 19 to 64 is 1000 µg for men and 840 µg for women.
2. Vitamin B
According to Dr. Nikhil Bangale, Head of Medical Affairs at Bayer’s Consumer Health Division, “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 summer.” 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, respectively.
3. 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 skin health. It also aids in iron absorption, which 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.
4. 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.
5. Vitamin K
Vitamin K plays a pivotal role in blood clotting and tissue repair, helping promote faster recovery by reducing muscle stiffness and soreness from any micro-injuries. Adults typically require around 55 mcg of vitamin K daily.
Don’t let hidden deficiencies hamper your 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.
