A Medicine Cabinet Every Woman Needs in Spring

A Comprehensive Healthy Guide for Those Who Want to Live and Create Fully

Spring is a time of nature’s awakening, but for many people—especially women—it can pose a challenge to health. Sudden weather changes, hypovitaminosis, and increased fatigue force the body to work at full capacity. To support your health, it’s important to take care of your home medicine cabinet.

Roxy reveals all the secrets of a proper daily diet and selecting the right dietary supplements to provide your body with everything it needs to maintain health, beauty, and energy. In combination with balanced nutrition, they work wonders.

Vitamin and Mineral Complexes and Their Dietary Sources

Vitamin D

Vitamin D is very beneficial for our body: it supports the immune system, helps absorb calcium, and improves mood. Foods rich in vitamin D include fatty fish (salmon, mackerel, tuna), eggs (especially yolks), dairy products fortified with vitamin D, and mushrooms. If there isn’t enough sunlight, it’s recommended to take vitamin D supplements at a preventive dosage.

Magnesium

Magnesium reduces fatigue, supports the nervous system, and improves sleep—especially in the glycinate form. Magnesium is abundant in foods such as nuts (almonds, cashews), seeds (pumpkin, sunflower), bananas, and avocados. Also, add whole grains to your diet, as they are high in magnesium too.

Iron

Iron helps prevent anemia, increases energy levels, and improves hair condition. To increase iron intake, focus on the following foods: lentils, pumpkin seeds (1 tbsp with every meal as a source of healthy fats), beef liver/beef for lunch, nuts, buckwheat, and cooked spinach. Combine these foods with fresh salads. Avoid consuming them with coffee, tea, chicory, or dairy products.

B Vitamins

B vitamins support the nervous system and emotional balance. They promote healthy hair growth and strengthen nails. They help fight stress and boost productivity. Foods rich in B vitamins include: whole grains (wheat, brown rice, oats, buckwheat, quinoa), meat and poultry (beef, chicken, turkey, pork), fish and seafood (salmon, tuna, mackerel, herring, mussels), eggs, legumes (beans, lentils, chickpeas, peas), nuts and seeds (sunflower seeds, almonds, hazelnuts, walnuts), leafy greens (spinach, broccoli, kale, lettuce), fruits and berries (bananas, avocados, citrus, strawberries), soy products (tofu, soy milk, soybeans).

Omega-3 Fatty Acids

Omega-3 fatty acids support heart and vascular health, as well as skin and hair. Foods high in omega-3 include fatty fish (herring, salmon, mackerel), flaxseeds, chia seeds, and walnuts.

Zinc and Selenium

Zinc and selenium are absolute must-haves for strengthening hair, nails, and immunity. They improve the condition of hair and nails and support the immune system. Foods rich in zinc: pumpkin seeds, legumes, eggs, red meat. Selenium is found in Brazil nuts (2 per day), seafood, and eggs. Additional sources may include zinc and selenium supplements (e.g., from Solaray).

Supplement Selection and Usage Tips

Always consult with a doctor or nutritionist before taking supplements to avoid overdose or allergic reactions.

Choose high-quality supplements from trusted brands with certifications.

Follow the recommended dosages from your doctor or listed on the packaging.

Combine supplements with proper nutrition, physical activity, and regular outdoor walks.

Remember: Spring is a wonderful opportunity to restore your body’s resources and prepare for an active summer season!