May 2025
As the days grow longer and the warmth of spring returns, it’s the perfect time to refresh our health habits and nourish our bodies with the essential nutrients needed to thrive. 🌞🌿 This season, let’s focus on three key nutrients—Vitamin D, Protein, and Omega-3 fatty acids—to support a vibrant and active lifestyle.
🌞 Vitamin D – Soak Up the Sunshine! After a long winter, many of us may find our Vitamin D levels lower than optimal. Known as the “sunshine vitamin,” Vitamin D plays a crucial role in bone health, immune function, and mood regulation. Since our skin produces Vitamin D when exposed to sunlight, spring is a great time to get outside for a daily walk, gardening, or simply enjoying the fresh air! 🌷🌳 However, factors like age, sunscreen use, and limited sun exposure can make supplementation or dietary sources important.
🍳 Top Vitamin D-rich foods: Fortified dairy products, eggs, and fatty fish like salmon. Consider a supplement if needed—consult your healthcare provider!
💪 Protein – Build Strength for an Active Life! Protein is often overlooked but is vital for preserving muscle mass, maintaining strength, and supporting recovery from illness or injury. As we age, our bodies become less efficient at utilizing protein, making it even more important to prioritize high-quality sources.
🥚 Easy ways to boost protein intake:✔️ Add Greek yogurt to your morning fruit bowl 🍓✔️ Enjoy a handful of almonds or walnuts as a snack 🌰✔️ Include beans and lentils in a hearty spring salad 🥗✔️ Grill some chicken, fish, or lean meats for dinner 🍗🐟
💙 Omega-3s – Fuel Your Heart & Brain! Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation. Found in fatty fish like salmon, mackerel, and sardines, as well as walnuts and flaxseeds, these healthy fats help protect against cognitive decline and joint stiffness.
🐟 Delicious ways to get Omega-3s:✔️ Try a fresh grilled salmon dish with a lemon zest topping 🍋✔️ Add flax or chia seeds to smoothies or oatmeal 🥣✔️ Sprinkle walnuts over a spring salad 🥗✔️ Consider a fish oil or algae-based supplement if fish isn’t a regular part of your diet
🌿 Spring into Action! With the renewal of spring comes an opportunity to refresh our commitment to good health. Getting outdoors, enjoying seasonal fresh foods, and focusing on these essential nutrients can help keep you feeling strong, energetic, and ready to embrace all that this beautiful season has to offer. 🌞🌼
🌷 Here’s to a healthy, vibrant, and joyful spring! 💚
Laurel Parins, Health and Well Being Educator for Oneida County
