How to get vitamins directly from nature!

Summer is the best time to rest and recharge your batteries. The light of the sun caresses the mind and body. At the same time, nutrient-rich vegetables, berries, mushrooms and other beauties ripen in nature. So let’s take advantage of this opportunity to replenish our vitamin reserves. Plus, it’s easy and fun!

 Vitamin A

Vitamin A is best known for its effects on eye health and vision. In addition, vitamin A supports healthy skin and mucous membranes and acts as a strong antioxidant to protect our cells. In addition, vitamin A supports the body’s defenses.

Naturally, vitamin A is abundant in the liver, as well as in the yolk of a chicken egg. The precursor of vitamin A is naturally found in:

• Carrots
• Pumpkin
• Sweet potatoes
• Green leafy vegetables and herbs

 Vitamin C

Vitamin C is an essential building block in collagen formation. Collagen is needed as a building material for our skin, joints and bones. Vitamin C supports wound healing well. In addition, vitamin C is a great antioxidant and a pillar of the body’s defense system. Vitamin C is susceptible to destruction by heating, which is why some of the food should be consumed raw.

Natural vitamin C bombs include:

• Lovely Finnish berries
• Citrus fruits
• Green leafy vegetables
• Sprouts

 Vitamin D

Vitamin D has numerous functions for the normal functioning of the body. It acts like a hormone by participating in the functioning of the body’s defense system. In addition, vitamin D secures the natural absorption of calcium and phosphate. The sun’s rays are the most natural and best way to get vitamin D. Spending just 20 minutes in the sun every day is enough to ensure adequate vitamin D intake.

Foods with vitamin D:

• Fish
• Fungi
• Eggs

Vitamin E

Vitamin E is essential for healthy translucent skin and our immunity. In addition, vitamin E has antioxidant effects that protect cells from reactive oxygen compounds produced in the body.

Foods rich in vitamin E by nature include:

• Fresh spinach
• Cold-pressed olive oil (remember to store away from light)
• Avocado
• Almonds and many nuts, as well as seeds

 B vitamins

B vitamins include eight different B vitamins. With the exception of vitamin B12, B vitamins are not stored in the body, so they should be obtained from food daily. This is due to the water solubility of B vitamins. The multiple functions of B vitamins in the functioning of the nervous system and the production of hormones are essential for the normal functioning of the body and optimal energy production.

B vitamins are rich in

• In dark green vegetables
• In beans
• In nuts and seeds (soak to enhance absorption)
• Vitamin B12 is found only in foods of animal origin such as fish, meat and eggs

 A good way to ensure sufficient intake of vitamins is to fill your plate with vegetables of different colors and add good quality fat (such as cold-pressed olive oil) to ensure the absorption of fat-soluble vitamins. If you suspect a vitamin deficiency, I recommend measuring your vitamin levels. The use of vitamins and dietary supplements is sometimes necessary. For example, when it comes to vitamin D, many Finns are deficient, especially in winter.