Summer Diet: Can Berries and Vegetables Cover All Nutrient Needs?
Experts warn that despite abundant summer produce, deficiencies in vitamin D, iron, and other nutrients are common, and recommend checking levels through lab tests.
Heat, increased sweating, and often unbalanced diets can deplete essential nutrient reserves, according to certified nutritionist Anastasija Jevstjuškina from "Veselības centru apvienība" and pharmacist Irina Korčagina from "Mēness aptieka".
Many people mistakenly believe that summer berries and fruits alone suffice for adequate nutrition. Specialists emphasize the need for a varied diet including lean meat, fatty fish, dairy, and whole grains. Particular attention should be paid to greens such as spinach and kale, which are rich in vitamins C, K, B9, and carotenoids.
Antioxidants and Berries
Berries – blueberries, raspberries, strawberries, etc. – are excellent sources of antioxidants that protect cells from free radicals and UV stress. However, they contain little vitamin E, which can be obtained from nuts and oils. Sea buckthorn is especially valuable, containing high amounts of vitamin C, vitamin E, and omega-3 fatty acids.
Vitamin D Deficiency
Studies show that 85–89% of Latvia's population suffers from vitamin D deficiency. Latvian sunlight is insufficient for synthesis, and sunscreen blocks production. Experts advise checking blood levels and supplementing if needed. Optimal levels are 40–70 ng/ml; deficiency is below 10 ng/ml.
Essential Minerals
In hot weather, sodium, potassium, and magnesium are lost through sweat. These minerals are vital for nerve impulse transmission, muscle function, and heart rhythm regulation. Potassium sources include bananas, potatoes, beans, tomatoes, dried apricots, avocado, and spinach. Magnesium is found in pumpkin seeds, almonds, and buckwheat. Caution is advised for those taking diuretics, as they may experience cramps and other symptoms.
Omega-3 and Recommendations
Omega-3 fatty acids cannot be synthesized by the body and must be obtained from fatty fish, flaxseeds, walnuts, or supplements. Specialists recommend summer lab tests, especially for those with digestive issues, vegetarians, pregnant women, elderly, and athletes. The "Centrālā laboratorija" offers comprehensive vitamin and mineral panels without a doctor's referral.
