As the days get longer and the temperature gets warmer, now is the perfect time to refresh your health and replenish any nutritional gaps for the season ahead. Whether it’s strengthening your immune system, managing seasonal allergies or maintaining glowing skin, good nutrition is key to feeling your best.
In this article, Plenish Nutritionist Katie Morley shares the essential nutrients to focus on this spring to help you feel energised, resilient and ready to embrace the outdoors.
Which Vitamins and Minerals Should You Focus on This Spring?
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Vitamin D is an important nutrient that may support strong bones, a healthy immune system, and can influence mood and cognitive function. While the best source of vitamin D is natural sunlight, the UK’s unpredictable weather means low levels are common during and after winter. This spring, focus on topping up your vitamin D by including mushrooms, which, like humans, produce vitamin D when exposed to sunlight. You should also aim to get at least 10µg of vitamin D per day. For a simple boost, our Mango Vitamin D Shot provides 100% of your daily recommended intake.
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Vitamin C is a potent antioxidant that helps protect our cells from damage and reduce inflammation in the body. It’s essential for strengthening the immune system, fighting against infections, supporting the production of collagen for healthy skin and bones, and facilitating iron absorption for balanced energy levels and cognitive function. Fortunately, vitamin C is abundant in many fruits and vegetables. This spring, try adding more citrus fruits, strawberries, bell peppers and broccoli to your daily diet. For an on-the-go solution, our Ginger Immunity Shot provides 100% of your daily recommended intake, or try our new Ginger Energy Shot – loaded with vitamins C and B6, as well as yerba mate for a natural caffeine hit.
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B Vitamins are a group of eight, water-soluble vitamins (B1, B2, B3, B3, B5 B6, B7, B9, B12) that play a vital role in energy production, immune support, cognitive function, mood regulation, and promoting healthy skin and hair. Since they are water-soluble, B vitamins can be easily lost through sweating in warmer temperatures, so it’s advised to actively keep your levels topped up throughout the spring and summer. The best way to maintain healthy B vitamin levels is to consume a balanced diet rich in fruits, vegetables, whole grains and high-quality proteins. It’s also preferable to limit alcohol intake, as it can interfere with the absorption and use of B vitamins in the body.
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Selenium is an often-overlooked mineral, but it has a crucial role in supporting thyroid health, strengthening the immune system and protecting cognitive function, including helping to guard against age-related cognitive decline. Interestingly, you can meet your daily entire selenium needs with just two Brazil nuts. Other good sources include mushrooms and wholegrains (brown rice, oats and whole wheat bread).
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Zinc is a powerhouse mineral needed for a myriad of biological functions. It may strengthen the immune system, support wound healing, promote balanced mental well-being and maintain skin health, particularly for those suffering from acne and breakouts, as it may regulate sebum production. This makes zinc particularly relevant during the warmer months, when increased sweating and oil production can block pores and lead to acne flare-ups. Top plant-based foods sources of zinc include beans, nuts (Brazil and cashew nuts), seeds (pumpkin seeds and hemp seeds), legumes, and wholegrains (oats and buckwheat).
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk
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