5 best summer sources of vitamins. Nutritionist recommendations

Irina Kononenko

Irina Kononenko

5 Best Summer Sources of Vitamins

We tell you what to eat in the warm season and how long useful substances remain in the body.

Irina Kononenko” title=”Irina Kononenko“/>

nutritionist, nutritionist, expert in proper personalized nutrition

Which summer fruit has the most vitamins? Is it possible to stock up on them for the year ahead?

Summer is a great time when you can enjoy plenty of seasonal fruits and berries. We also eat more greens and vegetables. But is it possible to eat them for the future?

What summer fruits and berries have the most vitamins


It is a rich source of polyphenols and vitamin C, which have antioxidant and anti-inflammatory properties. Cherries also lower very-low-density lipoprotein and high-density lipoprotein levels in women with diabetes, and prevent or reduce oxidative stress and inflammation. That is, it helps to slow down aging and negative changes in the body.


Raspberries are an excellent source of vitamin C, manganese and dietary fiber. It is also rich in B vitamins, folic acid, copper and iron. The berry has a high concentration of antioxidants. They, in turn, have a positive effect on the state of the body.


It is a source of vitamins such as vitamins A and C, folic acid and vitamin K. In addition, plums are rich in vitamin B1, B2, B3, B6 and vitamin E. Minerals present in these fruits include potassium, fluoride, phosphorus, magnesium, iron, calcium and zinc.

Photo: unsplash.com/@joliejennyphotography

Black currant

Blackcurrant contains vitamin P, which reduces the risk of atherosclerosis, as well as folic acid, which helps reduce the effects of radiation and removes toxins. In addition, currants contain a record amount of vitamin C (in 56 g of berries – 113% of the daily value).

Blueberries, blueberries and other dark berries, fruits and vegetables

Eating blueberries, blueberries and other dark berries slows down age-related cognitive decline. Special substances anthocyanins support clear memory and thinking processes by reducing inflammation. They also prevent DNA damage in brain cells.

Anthocyanins are rich in dark grapes, blueberries, blackberries, blueberries, currants, figs, blue and purple cabbage, purple potatoes.

About what vegetables can not be eaten raw, told in the article.

The nutritionist called 5 vegetables that should not be eaten raw
The nutritionist called 5 vegetables that should not be eaten raw

Is it possible to eat vitamins for a year ahead

Unfortunately, it will not work to organize a vitamin warehouse in the body. No matter how many healthy berries, vegetables and fruits you eat in the summer, they will definitely not last until winter. Since each substance has its own depletion period – for some it is very short, and for some it reaches several months. For example:

  • for sodium it is 2-3 days;
  • for vitamin B1 – 30-50 days;
  • for vitamin C – 50-120 days;
  • for vitamin PP, B2 – 60-180 days;
  • for vitamin A 90 – 365 days;
  • for iron – 125 days (for women) and 750 days (for men).

In addition, this period depends on individual physiological needs. For example, the need for some elements increases with sports, changes in the gut microbiota, due to disease or stress.

So, caffeine will interfere with the absorption of vitamin C and group B. So if you drink caffeinated drinks, try to do so one to two hours after your meal.

About what is more effective: to drink vitamins or add them to cosmetics, they told in the material.

Which is more effective: drinking vitamins or adding them to cosmetics?  The doctor answered
Which is more effective: drinking vitamins or adding them to cosmetics? The doctor answered

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