Nourishing your body with the right vitamins and minerals throughout the year is key to staying in sync with the seasons and feeling your best. As the weather shifts, so too can our immunity, energy levels, digestion and more, making it all the most important to tailor your nutrient intake for targeted, seasonal support.
In this article, Plenish Nutritionist Katie Morley dives into the key vitamins, minerals and nutrients to prioritise each season and how to make sure you’re getting enough to help you feel your best, year-round.
Spring
As the world gets brighter and warmer, spring also brings one of the year’s most common nuisances: hayfever. Pollen from grasses, trees and weeds often triggers symptoms like congestion, sneezing and itchy eyes. To help ease symptoms from seasonal allergies, focus on these three key nutrients during the season.
Vitamin C is an all-rounder - it supports your immune system, aids collagen production (which keeps skin looking youthful) and acts as a powerful antioxidant to protect your cells from harmful toxins. In spring, its anti-inflammatory properties may also help calm hay fever symptoms. To up your intake, load up on citrus fruits (oranges, lemons, limes, grapefruit), berries (blueberries, strawberries, cranberries), melon, kiwi fruit, vegetables (broccoli, spinach, cauliflower, cabbage, brussel sprouts), green and red peppers, tomatoes and potatoes. For a concentrated boost, try our Ginger Immunity Shot, which contains 100% of your daily Vitamin C needs in one shot.
B-Vitamins keep energy levels steady as the seasons change, with vitamin B6 and B12 in particular playing a key role in managing histamine - the compound produced by the immune system that causes hay fever symptoms. These vitamins support the DAO enzyme, which is responsible for degrading histamine and easing allergy symptoms. Incorporate plant-based sources of B-vitamins such as whole grains, pulses and beans, dark green leafy vegetables, nuts, seeds, and avocados into your diet to keep your levels topped up. Try our Turmeric Defence Shot, for 100% of your daily B12 intake, ideal for busy days on the go.
Quercetin is a natural bioflavonoid found in garlic, onions, blueberries, grapes, blackcurrants and raspberries, which may be helpful for soothing hayfever symptoms by regulating overactive mast cells - the cells that produce histamine, which in turn cause symptoms like a runny nose, sneezing and itchy eyes. However, further research is needed in this area to fully determine its benefits and the optimal dosage.
Summer
Longer days, stronger sun and more active lifestyles can sometimes leave us feeling drained, a bit depleted and more vulnerable to stressors such as allergies and skin damage. To keep your health in check during the warmer months, focus on these three core nutrients that support immunity, energy, skin health and hydration.
Magnesium is a multi-tasker mineral involved with over 300 biochemical reactions in the body. It aids muscle function, helps maintain balanced energy levels, promotes relaxation and may enhance sleep quality. Magnesium also regulates blood pressure and facilitates a healthy heart rhythm. As social events and parties surge during the summer, this mineral may also become more depleted with higher stress levels and alcohol intake. To boost your levels, include plant-based sources such as dark leafy greens, nuts and seeds, green vegetables (due to its chlorophyll content, the pigment that gives them their deep green colour), legumes, and whole grains.
Vitamin E is a powerful antioxidant and the perfect summer companion. It protects your skin from UV damage and free radicals while supporting your immune system during the busy summer festival and travel season. Additionally, vitamin E can reduce inflammation and may ease symptoms associated with seasonal allergies. Like vitamins A and C, vitamin E is essential for maintaining healthy skin and eyes as it functions as an antioxidant, reducing the environmental damage caused by free radicals. You’ll find it in dark leafy greens, legumes, almonds, unrefined grains, nuts and seeds. Pro tip: vitamin C enhances the effectiveness of vitamin E by regenerating its stores, increasing its protective effects and health benefits even further.
Vitamin A is a summer must-have for skin repair and recovery from sun exposure or sunburn. Its well-known forms, retinol, improves skin elasticity, reduces signs of ageing and promotes collagen production by accelerating skin-cell turnover. Besides benefiting the skin, vitamin A supports the immune system, helps with iron metabolism - important for alleviating fatigue - and supports healthy nails, hair and bones. Plant-based sources of vitamin A include dark green and yellow-orange fruits and vegetables like carrots, squash, mango, spinach, and sweet potatoes.
Autumn & Winter
Vitamin D, also known as cholecalciferol, is particularly important during the colder months - especially in the UK, where about 1 in 6 adults have low levels of this vitamin. It’s required for calcium absorption, promoting strong teeth and bones, aiding muscle function and maintaining immune health. Low levels of vitamin D can increase the risk of infections, low mood, and joint pain. The most effective way to obtain vitamin D is through UV rays in sunlight, which convert it into its active form in the skin. Besides natural sunlight, plant-based sources like sunflower seeds, mushrooms, and chlorella provide vitamin D. For a convenient option, try our Mango Vitamin D Shot, delivering 100% of your daily vitamin D needs.
Probiotics are living microorganisms in your digestive tract that support digestion, immunity, skin health and reduce inflammation, all of which may be affected during autumn and winter. Research increasingly links probiotics and gut bacteria to improved mood and mental well-being, with studies suggesting they may enhance dopamine production and lower the risk of mood disorders like depression and anxiety. This makes probiotics a promising addition to your daily routine, particularly if you experience Seasonal Affective Disorder (SAD). While more research is needed, these findings are promising for improving mood and mental health. To increase your intake, consider our Berry Gut Health Shot, which is packed with millions of live cultures for easy daily support.
Zinc is the body’s second most abundant trace mineral after iron, found in approximately 100 enzymes. It plays a fundamental role in maintaining a healthy metabolism, cell signalling and division, fertility and reproduction, immune health, and the health of hair, skin, nails, bones, and the brain. Importantly for the colder months, zinc is needed for the development and function of the immune cells, meaning that it is essential for supporting a healthy immune system. It is also a co-factor for antioxidant enzymes such as superoxide dismutase, which affect the overall functioning of our immunity. Plant-based sources include nuts and seeds, especially pumpkin seeds, making it easy to stay topped up naturally.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk