Why Your vitamin needs change in summer — and the best foods to meet them

It is well known that the human body requires vitamins, minerals, trace elements, and many other nutrients to function properly. However, what many people don’t realize is that these nutritional needs change throughout the year. Seasonal differences in temperature, physical activity, daylight hours, hydration, and eating habits all influence which nutrients the body requires most.

Which vitamins are most important during summer?

During the summer months, the body operates under very different conditions than in autumn or winter. Hot weather, extended daylight hours, and increased outdoor activity significantly increase the demand for certain vitamins and minerals. In particular:

• Increased sweating causes nutrient loss. Heavy sweating caused by high temperatures leads to the loss of water-soluble vitamins and essential minerals, including vitamin C, B-complex vitamins, potassium, magnesium and zinc. These nutrients play an essential role in energy production, hydration, muscle function, and immune support, making regular replenishment especially important during summer;
• Lighter meals may reduce nutrient intake. Many people naturally lose their appetite in hot weather. Instead of calorie-dense meals, they tend to choose salads, smoothies, fruit, sandwiches, and light snacks.While these foods are healthy, eating less meat, legumes, and whole grains may reduce the intake of high-quality protein, dietary fiber, certain B vitamins, iron and zinc.A balanced diet remains essential, even when meals become lighter;
• More physical activity requires more energy. Summer usually means spending more time outdoors—gardening, hiking, cycling, swimming, or simply being more active than during colder months. Higher activity levels increase the body’s energy expenditure, while lighter eating habits may not fully compensate for these increased nutritional demands;
• Sun exposure increases the need for antioxidants.Because more skin is exposed to sunlight during summer, the body requires greater amounts of antioxidant vitamins that help protect cells from oxidative stress caused by UV radiation. Among the most important are vitamin A and vitamin E. These nutrients help support healthy skin and protect cells from free radical damage;

How to build a balanced summer diet

To ensure your body receives all the nutrients it needs during the warmer months, it is important to include not only seasonal fruits, vegetables, berries, and leafy greens, but also high-quality plant oils. Summer is one of the best seasons to benefit from their nutritional value.

Hazelnut oil and sunflower oil are exceptionally rich in vitamin E, a powerful antioxidant that helps protect the body from oxidative stress and supports healthy skin.

Walnut oil contains valuable vitamins as well as iodine, an essential mineral required for normal thyroid function. The thyroid gland plays an important role in regulating metabolism and body temperature, making iodine especially valuable during hot weather.

Flaxseed oil is one of the richest natural sources of omega-3 fatty acids, which help maintain the skin’s moisture barrier and reduce dryness caused by heat and sun exposure.

Vitamins A, D, E, and K are fat-soluble nutrients. Even if your summer diet includes plenty of fresh fruits and vegetables, these vitamins cannot be efficiently absorbed without healthy dietary fats.

Cold-pressed vegetable oils provide the essential fatty acids required for proper absorption. Deficiencies in fat-soluble vitamins may contribute to vision problems, muscle weakness, fatigue, reduced immune function and irritability.

To learn more about the best oils for summer nutrition, watch our video:

Another valuable addition to a summer diet is flour made from grains, seeds, or nuts. Besides being naturally rich in vitamins and minerals, these flours contain significant amounts of dietary fiber, which supports healthy digestion.

Fiber helps promote regular bowel function, reduce bloating, support a healthy gut microbiome, improve digestive comfort after consuming large amounts of fresh vegetables and leafy greens.

CraftOil plant oils and nut flours for a healthy summer diet

CraftOil offers an extensive and continuously expanding selection of premium natural products, including cold-pressed vegetable oils, nuts, seeds, grains, and nutrient-rich flours produced from their press cakes using the company’s own food-grade stainless steel milling equipment.

Our catalog includes freshly pressed oils made from flaxseed, walnuts, sunflower seeds, hazelnuts, almonds, chia seeds, sesame seeds, mustard seeds and many more. Every oil is cold-pressed on the day your order is placed, ensuring maximum freshness, outstanding flavor, and 100% natural quality.

CraftOil also offers a wide range of carefully selected natural products, including almonds, cashews, peanuts, amaranth, pumpkin seeds, and many other wholesome ingredients. Browse our online catalog to discover the best products for building a nutritious, balanced summer diet and find the ingredients that best support your healthy lifestyle.