Winter is over and the human body needs vitamins more than ever, the days are shorter in winter, sunny days very little, there are few products in stores that contain “live” vitamins, food in winter is less varied than in summer, the body wears out, immunity decreases and colds become constant companions of life. The body needs support, especially women, what vitamins should be taken in the spring, so that everything essential vitamins were you present?
Women and seasonal spring vitamin deficiency
Vitamin deficiency occurs when the body experiences a lack of vitamins for a long time. Hypovitaminosis is an extreme degree of vitamin deficiency.
Women react to vitamin deficiency much more acutely than men, because menstruation, which occurs every month, is a loss of blood that must be replenished. It is for this reason that women more often suffer from anemia, a lack of iron in the blood. Women need to take vitamin and mineral complexes in the spring.
In fact, a person needs few vitamins per day, but their constant lack of them in food leads to disastrous consequences. The woman looks bad, is constantly tired, her hair falls out, her skin becomes too dry. Such manifestations of vitamin deficiency are unlikely to please a woman.
Vitamins can be classified: macro- and microelements, water-soluble and fat-soluble.
Water-soluble vitamins
These vitamins easily dissolve in water and are quickly eliminated from the body. Water-soluble vitamins: vitamin C, vitamin PP, B vitamins and some others. Now we will talk about vital vitamins.
- B1 - responsible for normal functioning metabolism. Lack of vitamin leads to rapid fatigue and malfunction nervous system, loss of appetite, skin loses its healthy appearance. In order to replenish vitamin losses. It is necessary to eat: oatmeal, black bread, liver, egg yolks.
- B2 - is responsible for the functioning of the nervous system, as well as for the condition of the mucous membranes. Contained in fish products, animal liver, buckwheat, milk.
- B6 - responsible for the nervous system and skin condition. Deficiency leads to the appearance of dermatitis.
- B15 - is responsible for oxygen metabolism, controls the functioning of the cardiovascular system.
- Vitamin C is the most famous vitamin, responsible for the absorption of iron, and is involved in the functioning of almost all body systems. Contained in many products, for example, lemons, currants, kiwi, sweet peppers, rose hips. You need to know that there is almost no it in “not the first freshness” fruits.
Fat-soluble vitamins
This class includes vitamins A, D, E and F. For the normal functioning of the female body, a normal level of vitamins A, D, E in the blood is necessary. Vitamins that are classified as fat-soluble tend to accumulate in the body, so it is worth monitoring to prevent an overdose.
- Vitamin A is a growth vitamin; if there is not enough of this vitamin in the body, then immunity decreases, the condition of the skin suffers greatly and vision is impaired. The vitamin is found, for example, in butter, eggs, milk, fish, and foods orange color: pumpkin, carrots, apricots.
- Vitamin D is a unique vitamin; it is called “sunshine” because the synthesis of this vitamin occurs under the influence of ultraviolet radiation. This vitamin is important for older women, it is responsible for the condition of bones, and it is responsible for the absorption of calcium by the body.
- Vitamin E is a beauty vitamin, responsible for the functioning of the reproductive system, affects the smoothness and condition of the skin, and is responsible for hair health. In the spring it must be taken additionally.
Minerals
Don’t forget about minerals, which are also very necessary for the body. The first place is occupied by magnesium, calcium and iron.
Lack of iron, as already mentioned, leads to anemia; calcium is necessary for good condition bones and teeth, magnesium affects mood stability, this is especially important before the onset of menstruation.
The “Golden Rule” of Nutrition in Spring
Is it possible to do without vitamin tablets in spring? Certainly, natural vitamins are better absorbed, but sometimes their quantity in food is insufficient. In order to get all the necessary vitamins from food, you need to think through your diet very carefully.
To ensure that vitamins are well absorbed, avoid alcohol, coffee, etc. of course, smoking. Take walks more often fresh air and, nevertheless, in the spring it is better to use vitamin-mineral complexes.
Spring vitamin deficiency is a phenomenon that is familiar firsthand to almost every person. During the so-called off-season period, a deficiency of certain vitamins or microelements in the body often makes itself felt. And many of us are wondering what vitamins are best to take in the spring in order to regain our vitality and well-being.
The website about real quality of life “Health Constructor” advises paying attention to the following aspects of this problem:
- by what signs can you recognize spring vitamin deficiency;
- which vitamin complexes worth taking at this time of year;
- how to organize your diet to prevent the “leakage” of the most important vitamins.
The main signs of spring vitamin deficiency
You can draw a conclusion about a lack of vitamins based on frequency colds: if a person gets caught in a slight draft, the next day he is forced to knock down elevated temperature and being treated for a runny nose, then he clearly has problems with the immune system, and, therefore, with the consumption of vitamins. Signs of spring vitamin deficiency sometimes have much in common with symptoms of acidosis: this is not surprising, since both problems are associated with poor nutrition and irregular intake of substances necessary for its nutrition. normal operation.
Vitamin “starvation” is usually recognized by the following signs:
- bleeding gums;
- pale and dry skin;
- frequent formation of cracks in the corners of the lips, popularly called “jams”;
- herpes on the lips, the formation of purulent “bubbles”;
- dryness, fragility and hair loss;
- poor appetite;
- chronic fatigue syndrome;
- irritability, nervousness, depression.
How to choose a vitamin complex?
It is best to select a vitamin complex based on your doctor’s recommendations. Pharmacists testify that drugs such as Duovit, Multitabs, Kvadevit, and Complivit sell out best in the spring. From a chemical point of view, the substances contained in such complexes are identical in properties to natural ones. But few people know that similar drugs synthesized from petroleum derivatives. Vitamins from ready-made pharmacological complexes are absorbed by the body's cells with great difficulty. In addition, their use often entails various side effects, and an accidental overdose will also have a hard time. If you are unable to refuse multivitamin complexes, then choose a product that contains no more than twenty components. Otherwise, it will bring virtually no benefit.
What vitamins are best taken in the spring from natural “sources”?
In spring, special attention should be paid to the lack of vitamins A, C, D, E, as well as B vitamins.
Vitamin A responsible for the condition of the skin, ensuring its resistance to external negative impacts. Its deficiency is often noted among lovers of strong drinks, since alcohol in any form creates obstacles to its full absorption. Food sources of vitamin A: beef and chicken liver, sea fish, white cheese, cottage cheese, milk, orange vegetables and fruits, including carrots and carrot juice, pumpkin, sea buckthorn, apricots, oranges, tangerines.
B vitamins necessary to normalize the functioning of the nervous system. By regularly taking B vitamins for hair, you can prevent such problems as baldness. In women, the absorption of these nutrients decreases during periods of taking hormonal hormones. contraceptive drugs. Food sources of B vitamins: beef and chicken meat, liver, sea fish - primarily cod and salmon, Rye bread coarse, soy products. Vitamin C increases the body's resistance to colds. But, if you have to look for the answer to the question “why do my joints crack? "and fight salt deposits, then you should not get carried away with complexes with increased content this vitamin. It is found in foods such as rose hips, kiwi, black currants, citrus fruits, sauerkraut, green vegetables, red peppers, rowan berries, and strawberries.
Vitamin D necessary for normal phosphorus-calcium balance, and therefore for the strength of bones, teeth, healthy hair and nails. Under the influence of sunlight, the body itself is able to synthesize this vitamin in the required quantities. But if you rarely go outdoors or are forced to live in cloudy weather for months, then you need to take care of additional sources. The latter include dairy products, egg yolks, fish oil, sea fish and seaweed.
Vitamin E neutralizes toxins that accumulate in the body and saturates cells vital energy. It is recommended to use it in combination with vitamin A - they enhance and complement each other’s effects. It is no coincidence that drugs like “Aevita” have been developed, which contain both substances. Products that are sources of vitamin E: vegetable oils - sunflower, olive, flaxseed, corn, grape, nuts and nut oils, sunflower seeds, sprouted wheat grains, spinach, broccoli. In more or less limited quantities it is present in almost all known vegetables.
P.S.: You can express your opinion about which vitamins are best to take in the spring in the comments to the article
In early spring, you should adjust your diet. Olga Evgenievna SLAVINSKAYA, a gastroenterologist at the Moscow Beauty Center "Dolores", tells the story.
The awakening of nature finds us during a period of acute vitamin deficiency. This affects general health, on the condition of the skin, hair, nails. Balanced diet We must help ourselves - after all, health and beauty begin with the stomach. To do this, you need to carefully monitor the intake of essential vitamins and minerals.
The spring diet is quite flexible and suits all tastes. There are no foods that need to be automatically excluded from the diet. There is one basic rule - Products should be selected in such a way that all groups of vitamins enter the body.
Vitamin A
Contained in liver, butter, cheese, milk, cottage cheese, eggs, fish, pumpkin, carrots, sea buckthorn.
Required: for vision and bone regeneration.
On a note: Alcohol in any quantity interferes with the absorption of vitamin A.
B vitamins
Required: for the breakdown of fats, normalization of metabolism, enrichment of blood.
On a note: Vitamin B6 is not absorbed if a woman uses birth control hormonal agents. In this case, this vitamin should be taken additionally.
Vitamin C
Contained in citrus fruits, rose hips, kiwi, black currants, green vegetables, sauerkraut.
Required: to stimulate the body's resistance system, helps the absorption of iron, and therefore maintains hemoglobin levels.
On a note: an overabundance is dangerous for women in whose families such hereditary diseases, like gout and salt deposits.
Vitamin E
Found in green vegetables, eggs, milk, vegetable oil, sprouted grain.
Required: to maintain the performance of muscles, vascular and endocrine systems.
On a note: Vitamins E and A are effectively consumed in combination; they mutually enhance each other’s effects.
Vitamin D
Contained in sea fish, seaweed, dairy products.
Required: to strengthen bones, retain moisture in cells, improve the condition of the skin.
On a note: A person needs vitamin D only in sunless weather, because this vitamin is synthesized by the body under the influence of sunlight.
It is important to remember that in spring the body experiences serious vitamin deficiency stress, so you should not get carried away with diets - spring nutrition should be varied.
There is an opinion that spring fruits and vegetables do not contain vitamins. This is only partly true. Of course, vitamins are preserved in them, although in smaller quantities. In addition, all fruits and vegetables in spring are still rich in fiber, which helps remove waste and toxins from the body. Fruits and vegetables should be included in daily diet. It is advisable that they form a special meal. Fruits are better absorbed on an empty stomach, half an hour before a meal.
It is necessary to take into account the compatibility of products in terms of absorption time. In this regard, vegetables that are most useful in the form of a salad mixture should be combined only with meat - these are “long-term processed” products. While bread and pasta are absorbed by the body much faster. They are best eaten with cheese or herbs.
In spring, you should not adhere to vegetarian fashion. At least three to four times a week female body meat and animal products are required. Along with complete proteins, they contain fats and so-called extractive substances, which serve as strong stimulants for the separation of digestive juices. Thanks to them, food is better absorbed and metabolism becomes balanced. There must be meat good quality and fresh.
In the spring, drink as many fruit drinks as possible from jam, compotes made from frozen fruits, and green tea. Limit your coffee consumption and alcoholic drinks.
You can’t stock up on vitamins for future use. They must enter the body daily. Ideally, harmonious nutrition should include accurate analysis consumption of vitamins during the day. Unfortunately, this principle is difficult to apply in practice.
However, every woman in the evening, without going into “mathematical calculations,” needs to remember the menu for the day and understand which group of vitamins she “bypassed” in her diet. And if on some day you did not eat fish, liver or nuts, then take care of your diet with B vitamins. Essential and richest source B vitamins is oats and rolled oats, drinks from which are especially necessary for women in early spring. It is known that many European women, following the example of English women, eat for breakfast oatmeal . It helps the intestines work, controls the absorption of fat by the body. In addition to vitamins, the composition of oatmeal includes potassium, magnesium, phosphorus, chromium, iron, manganese, and iodine. Oatmeal contains such a rare component as silicon - it prevents hair loss and strengthens hair roots; the fluoride compounds contained in oatmeal make teeth healthy.
Spring dizziness, weakness and depression are most often associated with decreased hemoglobin levels for which he is responsible iron. Nuts help with iron absorption - don't forget about them in the spring. Special place occupy Antonov apples- the only fruit that guarantees excellent “absorption” of iron. Lack of calcium is the most common cause of spring problems associated with brittle bones and tooth decay.
Thus, the body needs not only vitamins, but also microelements. Despite a varied diet, in the spring the body should be “refueled” with multivitamins. There are many of them now, and, naturally, each company praises its drugs. They are different in composition. When choosing vitamins, you should choose those that are right for you. For example, if you don’t like milk or rarely eat seafood, then multivitamins with a predominance of vitamin A, E, calcium and iodine are suitable for you.
I would advise starting preparations for spring from the end of winter. Initially, it is advisable to “drink” the course Aevita. It is usually used for 10 days, twice a day, one capsule, 20 minutes before meals. Then you should take fish oil for two to three weeks. Fish oil is available in in kind and with various mineral supplements. You can choose one that contains elements that are less common in your diet. Over the next month - and it will be the end of March - April - it is time to switch to multivitamins.
It is better for allergy sufferers to take vitamins and microelements separately. IN vitamin preparation "DUOVIT" vitamins and microelements are divided into red and blue tablets, which are taken at different time day. "OLIGOVIT" And "MAKROVIT", in my opinion, one of the most balanced “spring” vitamins latest generation.
You should absolutely not take vitamins in larger dosages than recommended in the instructions. Doses can be increased only on the recommendation of a doctor. postoperative period or after serious illnesses. Hypervitaminosis can be worse than vitamin deficiency, and leads to a violation mineral metabolism. It begins with nausea, dizziness, vomiting and leads to severe consequences. I will give just a few examples. “Excess” vitamin C is deposited in the kidney tubules in the form of salt, sand, and stones.
An overdose of vitamin C can cause miscarriage in pregnant women, as ascorbic acid increases uterine contractions. Therefore, you can enjoy rose hips, black currants, citrus fruits, and kiwi not whenever you want, but once or twice a day in small portions. Poisoning due to an overdose of vitamin A is known. Women should not take vitamin D separately - it is quite sufficient in multivitamins. In its “pure form,” vitamin D is needed only in early childhood. With the appearance of the first vegetables and fruits, feeding the body with multivitamins can be completed.
Recipes for healing infusions rich in B vitamins
Oat decoction. A full tablespoon unhulled oats steam in a thermos with one glass of boiling water. Leave overnight. Take a third of a glass 3 times a day 15 minutes before meals. For taste, you can add honey, jam or juice.
Hercules-oat drink. Boil 3-4 tablespoons of rolled oats in a liter of water for 5-8 minutes. Rub through a sieve and add one and a half glasses of water, bring to a boil. Keep refrigerated. Drink warm at least half a glass 2-3 times a day. Regardless of meals, at any time as desired.
The most important microelements
- Calcium present in dairy products, figs and other dried fruits.
- Iron found in meat, beans, buckwheat, liver, egg yolk, dried fruits and chocolate.
- Iodine comes from iodized salt and seafood.
- Magnesium rich in bananas, wholemeal products, potatoes, cocoa and poultry.
- Zinc found in fish, persimmons, cheese, beef and pork.
The long time is finally over Cold winter! Spring brings with it warmth, sunshine and, alas, vitamin deficiency... It is in the spring that you should try to structure your diet so that the body receives as many vitamins as possible. And for those who fast, this is especially important.
Everyone needs vitamins in spring. Therefore, you need to eat varied. This is an axiom that, unfortunately, many people neglect. A lot has already been said about vitamins on our website. But it never hurts to review the “material covered” in order to meet spring vitamin deficiency fully armed. Let's start in order.
- This fat-soluble vitamin, the absorption of which requires a balanced amount of fat, protein and minerals. It tends to accumulate in the liver, so the body does not need to replenish its reserves every day. Vitamin A is good for vision and skin, increases the body's resistance to infections, promotes growth and strengthening of bones, and has an anti-cancer effect. Vitamin A of animal origin is found in the liver (especially in the liver of marine animals and fish), in fish oil, butter, cream and egg yolk. Plant modification of vitamin A - carotene - in the most high concentrations found in carrots, pumpkin, apricots, parsley and spinach. By the way, in canned vegetables There is almost no carotene.
found mainly in products of animal origin, and is also formed in human skin under the influence of ultraviolet rays. Vitamin D regulates the exchange of calcium and phosphorus in the body, ensures normal growth and integrity of bones. It is necessary for blood clotting, regulation of excitability nerve cells, for normal heart function. This vitamin is fat soluble. This means that if you take additional doses of this vitamin in the form of medications, the amount may reach dangerous level. Most vitamin D is found in fatty sea fish, fish oil, milk and dairy products.
It is also fat-soluble, but, unlike others, it does not remain in the body for long. Vitamin E is a powerful antioxidant and free radical killer. It preserves the immune system, prevents the development of cataracts, prevents the development of atherosclerosis and heart disease, and also promotes the accumulation of vitamin A in the body. In addition, a lack of vitamin E is fraught with hypervitaminosis D. Everything in nature is interconnected! Vitamin E is found in vegetable oils, eggs, animal liver, legumes, cereals, broccoli and Brussels sprouts, greens, in rose hips, sea buckthorn, cherries, rowan, in apple and pear seeds. Sunflower seeds, almonds and peanuts also contain quite a lot of vitamin E.
- a vitamin responsible for blood clotting. It also increases the strength of the walls of blood vessels. Vitamin K accelerates wound healing, enhances muscle contraction, and provides the body with energy. This vitamin is synthesized intestinal microflora. In addition, there is a lot of vitamin K in both plant and animal products. But, nevertheless, because of the wrong, unbalanced diet Vitamin K deficiency is very real. For example, when taking excess calcium, the internal synthesis of vitamin K is disrupted, which can lead to internal bleeding. Excess vitamin E impairs the absorption of vitamin K and reduces its effectiveness. Vitamin K is found in green leafy vegetables, tomatoes, pumpkin, green peas, soybean oil, egg yolks, animal liver, and fish oil.
B vitamins are water-soluble, which means that the body cannot accumulate these vitamins, and therefore their supply must be constantly replenished.
plays an important role in metabolism, in particular in carbohydrate metabolism. It normalizes acidity gastric juice and increases motor activity stomach, increases the body's resistance to infections and adverse factors environment and is extremely important for the cardiovascular and endocrine systems. Vitamin B1 stimulates brain function, promotes body growth, and helps with seasickness and motion sickness. There is especially a lot of vitamin B1 in dry yeast, whole grain bread, peas, cereals, bran, walnuts, peanuts, animal liver and heart, egg yolk and milk.
synthesized by human intestinal microflora. But like everyone else water soluble vitamins, cannot accumulate in the body, so you need to regularly eat foods rich in this vitamin. Vitamin B2 is involved in redox processes, increases visual acuity, provides better adaptation to darkness, and protects the retina from excessive exposure to ultraviolet radiation. Vitamin B2 takes part in the formation of red blood cells, is necessary for the growth and renewal of tissues, and plays an important role in the breakdown and absorption of proteins, fats and carbohydrates. This vitamin is very important for healthy skin, hair and nails. Most vitamin B2 is found in products of animal origin: eggs, meat, liver, kidneys, fish, dairy products. IN plant products he is there too. There is especially a lot of vitamin B2 in green leafy vegetables and yeast.
Vitamin B3 , perhaps the most common vitamin in nature. It is found in almost all food products, and, in addition, is synthesized by intestinal microflora. Vitamin B3 is necessary for normal development central nervous system, for the synthesis of antibodies, normal functioning of the adrenal glands. Vitamin B3 is involved in metabolism, actively participates in the neutralization of alcohol, “drains” excess water and prevents rapid fatigue. The main sources of vitamin B3 are liver, kidneys, heart, meat, eggs, brewer's yeast, nuts, seeds, and green vegetables.
participates in protein and fat metabolism, ensures normal operation huge amount enzymatic systems, necessary for synthesis nucleic acids and antibodies, helps increase the acidity of gastric juice, is needed for the normal functioning of the central nervous system... The range of uses of this vitamin is incredibly wide. Vitamin B6 is found in green peppers, cabbage, carrots, melon, as well as in eggs, liver, kidneys, heart, beef and milk.
Vitamin B9 participates in the formation of red blood cells and hemoglobin, in the regulation of cell division. This vitamin is important for growth and development, it plays an important role in protein metabolism, the formation of certain amino acids, and stimulates the immune system. Vitamin B9 has a beneficial effect on fat metabolism in liver cells, cholesterol metabolism, and ensures healthy looking skin. Vitamin B9 is found in dark green leafy vegetables, onions, carrots, cauliflower, melon, avocado, apricots, brewer's yeast, mushrooms, egg yolk, liver, kidneys.
necessary for hematopoiesis. It stimulates growth, affects fat metabolism in the liver, is important for protein metabolism, reduces cholesterol in the blood, and also ensures the formation of the myelin sheath that covers the nerves. Sources of vitamin B12 are only products of animal origin, and the largest amount is found in offal. There is a lot of vitamin B12 in cheese and seafood.
Vitamin C - the most famous of vitamins. It protects the body from many infectious and viral diseases, increases the strength and elasticity of blood vessels, helps cleanse the body of all kinds of poisons, helps reduce cholesterol in the blood, accelerates the healing of wounds and burns, helps synthesize and preserve a special protein - collagen, which serves as the basis for the formation of connective tissues. It is a powerful antioxidant that counteracts the destructive effects of free radicals. Animal products practically do not contain vitamin C. But there is a lot of it in fresh fruits, vegetables and herbs. There is especially a lot of vitamin C in rose hips, sea buckthorn, black currants, and red pepper.
is part of the enzymes that ensure cellular respiration. Vitamin PP affects the cardiovascular and nervous systems, supports the skin and mucous membranes in healthy condition, normalizes the functioning of the stomach and pancreas. This vitamin is necessary for carbohydrate and protein metabolism, reduces cholesterol levels in the blood, improves blood circulation and reduces hypertension. blood pressure. Vitamin PP is found in brewer's yeast, whole grain bread, dried mushrooms, sunflower seeds, sesame seeds, prunes, dates, beans, as well as lean meat, white poultry, fish, eggs, liver, kidneys, and cheese.
is one of the so-called bioflavonoids - substances without which the absorption of vitamin C cannot be complete. These substances have a powerful capillary-strengthening effect, reduce the permeability of vascular walls, and prevent gum bleeding. Vitamin P is necessary for the normal absorption and metabolism of vitamin C, protects it from destruction and promotes its accumulation in the body. This vitamin has a beneficial effect on work thyroid gland, increases the body's resistance to infections. Vitamin P is found in citrus fruits, and in their white peel and interlobular film, in apricots, blackberries, cherries, black currants, chokeberry, buckwheat, parsley, salad. Interestingly, a fairly significant amount of bioflavonoids is found in wine, beer, tea and coffee. 
Vitamin H participates in metabolism, it is necessary for the immune system, skin and nervous system. Vitamin H is necessary for normal functioning gastrointestinal tract and is a growth factor. This vitamin is partially synthesized by intestinal microflora. Most vitamin H in beef liver, egg yolk, milk, fruits and nuts.
Vitamin H helps with various forms atherosclerosis, reduces cholesterol levels in the blood, prevents the oxidation of vitamins E and C, and removes toxic substances from the body. Vegetables and fruits are low in vitamin N, but beef and milk contain a lot of it.
To summarize this a short excursion in biochemistry, we can draw some conclusions regarding our nutrition in the spring and what vitamins we need in the spring. Most vitamins are destroyed by exposure to light, heat, contact with metals, or when taken medicines, alcohol and nicotine. We won’t talk about the dangers of smoking and alcohol, this is already clear, but we will talk about how to properly prepare food in order to preserve precious vitamins as much as possible in the spring and others useful material, should be mentioned.
Cooking has different effects on the vitamin content of foods. Therefore, you need to learn how to cook in the most gentle ways possible. This includes baking, stewing over low heat, and steaming. All these methods allow you to prepare dishes with the least loss of vitamins. Here are some more tips on how to prevent spring vitamin deficiency:
When vegetables are cooked, quite a lot of vitamins go into the broth. Therefore, do not pour out the vegetable broth, use it to prepare sauces and gravies.
Fry less! If you cannot do without frying, then try not to use vegetable oil. The point is that when high temperature Carcinogens are formed in vegetable oil, especially refined oil.
. You can only stew in vegetable oil. To do this, pour a little water into the pan with the food, then add oil and simmer at low temperature.
For frying, use melted butter High Quality. Don't buy ready-made melted butter, is a mixture of vegetable fats, flavors and dyes. Make your own ghee, it's easy.
IN ready meals add greens if possible. It will enrich your dishes with “live” vitamins.
If you don’t yet have the habit of preparing a salad from fresh vegetables every day, be sure to develop it. This is very good habit! In addition to vitamins, fresh vegetables contain special substances - phytonutrients, without which it is impossible to normal process digestion.
Add wheat sprouts to salads. Each sprout is a little vitamin bomb!
Eat at least one fresh fruit every day. Or make a smoothie with some greens! A green smoothie is a very healthy breakfast.
. Eat more often sauerkraut- it will not only saturate your body with vitamin C, but will also help cleanse it of toxins accumulated over the winter.
Add bran to baked goods and porridges - this is an excellent supplier of vitamin B1.
Buy dried seaweed and grind them in a coffee grinder. Mix the powder with salt to create a healthy seasoning. The same can be done with sesame seeds.
To prevent spring vitamin deficiency, prepare very healthy treat: grind dried fruits and nuts, taken in arbitrary proportions, through a meat grinder and mix with honey. Take this “medicine” 1 tsp. three times a day.
Eat varied and healthy and be healthy!
Larisa Shuftaykina
According to statistics, 90% of Russians suffer from hypovitaminosis in the spring, including women, men and children. The reason for this is a diet consisting of high-calorie, refined, but poor in nutrients foods. Hypovitaminosis, unlike vitamin deficiency, is not considered severe pathological condition, but it can also undermine the body’s strength. Fast fatiguability, absent-mindedness, fragility and dullness of hair, dandruff, dermatitis - all these are symptoms of a deficiency of valuable substances. But what specific vitamins are needed in spring?
Calciferols
During the cold season, both plants and animals lack vitamins D, since their synthesis in tissues is affected ultra-violet rays sunlight. The main function of cholecalciferol in the human body is the regulation of mineral metabolism. Vitamin D is responsible for the deposition of phosphorus and calcium in dentin and bones, and stimulates the absorption of magnesium from the intestine. The substance plays a special role in the nutrition of children, as it prevents the development of osteoporosis and rickets.
For both men and women, calciferols are needed to prevent cancer, heart and skin diseases. Research shows that vitamin D deficiency is a risk factor for diabetes and atherosclerosis, especially in at a young age. Cholecalciferol helps improve immunity, prevents muscle weakness, horse racing blood pressure, cardiopalmus.
— Signs of deficiency in men and women: insomnia, loss of appetite, curvature and brittleness of bones.
— Food sources: nettle, parsley, mushrooms.
B vitamins
The huge vitamin family is united by the fact that its elements dissolve in water, are not synthesized, and do not accumulate in the human body. What B vitamins are best to take in spring?
- Thiamine (B1) is involved in all processes of cellular metabolism, ensures normal functioning of the brain, and is responsible for the preservation of genetic information.
- Niacin (B3) is necessary for the absorption of proteins, carbohydrates, fats, for the production of enzymes and hormones, lowers arterial pressure and increases venous pressure.
- Pyridoxine (B6) is an obligatory participant in metabolic processes, a vitamin responsible for the formation of antibodies, prostaglandins, and neurotransmitters.
- Biotin (B7) is involved in carbohydrate metabolism and glycogen synthesis, supports normal level blood sugar, nervous system stability.
- Folic acid (B9) – especially healthy vitamin for pregnant women: reduces the risk of developing birth defects in the fetus, improves mood and appetite, normalizes sleep.
- Cyanocobalamin (B12) reduces cholesterol levels, improves liver function, promotes the maturation of red blood cells, and is involved in the synthesis of nucleic acid.
— Signs of deficiency: frequent colds, insomnia, irritability, itchy skin and cracks, ulcers on the mucous membranes, increased hair loss, decreased hemoglobin levels. Lack of vitamin B in men leads to baldness.
— Food sources: yeast, cereals, bran, beans, peas, nuts, cabbage, greens.
Tocopherols
In the spring, vitamin E deficiency in men and women is less common than calciferol deficiency, but a third of the adult population still does not receive enough of these elements. What substances are called tocopherols? The vitamin E group includes natural compounds plant origin, which are derivatives of tocol. They are soluble in fats, but not in water, and are resistant to heat, alkalis and mineral acids.
By taking these vitamins in the spring, you can avoid anemia and leg cramps. Tocopherols have a beneficial effect on circulatory system: activate blood flow, normalize coagulation, strengthen capillary walls, lower blood pressure. They are among the elements that are best taken to improve skin condition. Vitamin E, a powerful antioxidant, prevents the appearance of early wrinkles and age-related pigmentation. Tocopherol promotes rapid wound healing and reduces the risk of keloid scar formation.
— Signs of deficiency: muscle weakness, sagging and dry skin, decreased visual acuity, the appearance of spots on the hands.
— Food sources: sunflower, olive and other vegetable oils.
Retinol
A lack of vitamin A causes problems with reproductive system in men. In women, retinol deficiency leads to disorders menstrual cycle, vaginal dryness. Vitamin helps immune system work better, normalizes metabolism, prevents inflammation of the mucous membranes and skin. It is noteworthy that men need larger doses of retinol than the fair sex, but the compound is still considered feminine. It, along with tocopherol, is one of the vitamins that is best to drink for beauty.
— Signs of deficiency: dry skin, especially on the knees and elbows, " night blindness", pain in the eyes from light, psoriasis.
— Food sources: carrots, parsley, sorrel, spinach.
Ascorbic acid
Spring is a period of frequent respiratory diseases. What vitamins are best to take to prevent colds? Synthesis of interferons - proteins that have antiviral effect, – stimulates ascorbic acid. It is also indicated for men and women prone to rosacea and vein blockage. In addition, vitamin C maintains the necessary level of iron in the blood.
— Signs of deficiency: bleeding gums, peeling skin, lethargy, frequent colds.
— Food sources: rose hips, sea buckthorn, strawberries, black currant, citrus fruits.
Often, the problem of spring hypovitaminosis can be solved only by correcting nutrition. At the same time, women's diet should contain more folic acid and iron. Nutrition for men involves increased quantities vitamin E and selenium.
Ideally, you should pay attention to your nutrition not only in the spring, but also at other times of the year. Then the manifestations of vitamin deficiency with the arrival of heat will be minimal.
Loading...