From vitamin C to protein: 6 essential nutrients to add in your summer diet

Essential Nutrients for Summer.

As the weather heats up and summer approaches, it's important to pay attention to what you're eating to keep your body healthy and energized. Here are six essential nutrients to add to your summer diet:

Vitamin C
Vitamin C is an important antioxidant that can protect your cells from damage caused by free radicals. It's also essential for the production of collagen, a protein that helps keep your skin looking healthy and youthful. Good sources of vitamin C include citrus fruits, strawberries, kiwi, mangoes, bell peppers, and tomatoes.

Protein
Protein is essential for building and repairing tissues in your body, including your muscles, bones, and skin. It's also important for maintaining a healthy immune system. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, and lentils.

Fiber
Fiber is important for maintaining healthy digestion and keeping you feeling full and satisfied after meals. It can also help lower your risk of heart disease and other chronic conditions. Good sources of fiber include fruits, vegetables, whole grains, nuts, and seeds.

Iron
Iron is essential for the production of hemoglobin, a protein in your red blood cells that carries oxygen to your body's tissues. Good sources of iron include red meat, poultry, fish, beans, lentils, tofu, and fortified cereals.

Calcium
Calcium is important for building and maintaining strong bones and teeth. It's also important for muscle function and nerve transmission. Good sources of calcium include dairy products, leafy greens, tofu, almonds, and fortified plant milks.

Water
Water is essential for staying hydrated and maintaining healthy bodily functions. It can also help regulate body temperature and transport nutrients throughout your body. Aim to drink at least eight glasses of water per day, and more if you're active or spending time outdoors in the heat.

Incorporating these essential nutrients into your summer diet can help keep you healthy and energized throughout the season. Be sure to also limit your intake of processed foods, sugary drinks, and alcohol, and focus on whole, nutrient-dense foods to fuel your body for all of your summer adventures.