Signs of a lack of vitamins. In which foods are the most vitamins?

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Common signs of lack of vitamins and trace elements in the body

An unbalanced diet is the first reason for the lack of vitamins in the body. Following a variety of diets or eating unhealthy foods, a person self-condemns himself to many diseases. The reason for this is a lack of any vitamin.

How to recognize a lack of vitamins? What are the main signs of a lack of vitamins and trace elements?

• Weakness
• Nausea
• Nausea
• Dyspepsia
• Dizziness
• Anemia
• Frequent pressure drops
• No appetite
• Headache
• Memory disorder, coordination
• Cold extremities
• Apathy, depression

Of course, all these symptoms can be the result of other diseases more serious. For advice, you should always consult a doctor.

Signs of iron deficiency

Iron is the most important microelement in our body. It is necessary for the work of the entire system of organs as a whole. The lack of iron is immediately displayed on the person's condition, making it sluggish and tired. Severe iron deficiency can cause serious damage to health.

What are the symptoms of iron deficiency in the body:

• weakness
• Dizziness
• Fatigue
• skin limbs Cooling
• Pale
• immunity Reduced
• loss of ability to concentrate
• Strong disruptions gastrointestinal
• tingling in hands and feet
• circulatory disorders
• loss and dry hair
• Cutting nails

You can detect iron deficiency yourself. It's enough just to analyze your diet.

Which products contain a lot of iron:

• What are the products that contain a lot of iron:
  • Beans
  • Greens
  • Nuts
  • Buckwheat
  • Oat groats
  • Oat and cereal
  • Maize
  • Red meat
  • Citrus
  • Broccoli

  Regular use of these products helps maintain hemoglobin in the norm.

  If you follow different low-carb diets and your main diet is white chicken, eggs and cottage cheese - immediately add salads with greens to your menu. In green there is a lot of protein, little carbohydrates. It is low-calorie and valuable as a source of vitamins and trace elements.

  

  Signs of a lack of B vitamins in the body

  Group B vitamins are an extensive group of vitamins that are responsible for all processes in the body. Anyway, but any B group vitamin is important, and its deficiency somehow affects your health.

  First of all, with a lack of B vitamins, the gastrointestinal tract, the memory and the psyche of a person suffer.

  What causes a deficiency of B vitamins:

  • Memory impairment
  • Insomnia
  • Loss of concentration
  • Depressive state
  • Ankle
  • Headaches
  • Hair loss
  • Visual loss, hearing
  • Weight loss( very sharp)
  • Constipation
  • Stomach and intestinal pain

  

  The vitamins of group B are: В1, В2, В3, В5, В6, В7, В9, В12, В13.All of them are replaceable, except for vitamin B12.

  About vitamin B12 there are active disputes among vegans, vegetarians, raw food and meat eaters. The latter are sure that B12 can only be obtained from animal products. Is it at the jelly?

  In part, it is. But vitamin B12 is able to be synthesized in the healthy intestine of a person. Therefore, if you have found a shortage of vitamin B12, there are 2 ways out:

  1. There are products of animal origin, but consciously, and do not attack meat.
  2. If this does not help - clean and treat the intestines. Most likely, if you adhere to the traditional diet, and suddenly you have a lack of B12 - you have indigestion of vitamins, caused by a sick intestine.

  Most of the B vitamins contained in:

  • Peaches
  • Tomatoes
  • Red fish
  • Bulgarian sweet pepper
  • Sea cabbage
  • Soe
  • Red meat
  • Bean

  

  Signs of vitamin A deficiency in the body

  Vitamin A, or carotene, retinol is an important vitamin for vision,immunity, protein synthesis of the body. It is a fat-soluble vitamin, it is absorbed only with other fats.

  Vitamin A deficiency in the body is observed in the form:

  • Weakening of vision
  • Dryness of skin
  • Sluggishness
  • Insomnia
  • Strongly weakened immunity
  • Fractures, dryness and hair loss
  • Dandruff

  A person with a deficiency of vitamin A can not normally synthesize a protein. This is especially important for athletes who carefully monitor the growth of muscle mass. If the body does not have enough vitamin A, the protein synthesis, its digestion, will be wrong. Therefore, muscle growth will not.

  Foods rich in vitamin A:

  • Colored vegetables. The more vivid the vegetable - the more vitamin A. A lot of vitamin A in orange and red vegetables( pumpkin, carrots)
  • Greens( especially spinach)
  • Fruits( apricots)
  • Fish oil
  • Butter
  • Milk
  • Cream
  • Egg yolks

  

  Signs of lack of vitamins D in the body

  The most "sunny" vitamin is vitamin D. And it is sunny because it is able to be produced in our skin under the influence of sunlight. Most often, vitamin D deficiency occurs in children.

  How deficiency of vitamin D is manifested:

  • Weakness of bone and muscle
  • Low immunity
  • Hormonal failure, metabolic disorder
  • Low calcium absorption
  • Strong growth and development gap( concerns children)

  The synthesis of vitamin D occurs in a large number in plants. Everyone remembers what chlorophyll is and how it is produced. Plants are a pure source of vitamin D.

  In addition to plant products, vitamin D is found in large quantities in fatty foods of animal origin. In fat-free sour-milk and dairy products, vitamin D is practically nonexistent.

  Which foods contain vitamin D:

  • Nettle( it is cooked with cabbage soup, it is added to green salads)
  • Parsley
  • Spinach
  • Butter( only 82.5% fat content)
  • Eggs
  • Fish oil
  • Fatty milk products
  • Cheese

  Do you accept or not take vitamin D supplement?

  If you live in a cold place.deprived of regular sunlight( somewhere far to the north), then you should take vitamin D in the form of capsules or tablets. If you are an inhabitant of the middle band or the south, you do not need an additional vitamin D supplement.

  

  Signs of Vitamin E deficiency in the body

  Vitamin E, or tocopherol is a vitamin that the animal body is unable to synthesize. Meanwhile, he participates in metabolic processes, hematopoiesis. Lack of vitamin E is fraught with the following problems:

  • Reduced sexual function, ability to successfully conceive
  • Dryness of skin
  • Hair loss
  • Cardiovascular diseases
  • Metabolic disorders
  • Inflammation of the kidneys
  • Diabetes

  Children with vitamin E vitamin deficiency have a developmental lag, serious pathologies.

  It has been scientifically proven that a large amount of vitamin E falls exclusively on whole plant products, such as:

  • Wheat sprouts
  • Barley( barley groats, barley cereals)
  • Rye
  • Oats and products from it
  • Greens
  • Carrots
  • Peas
  • Nuts

  VitaminE is found in some foods of animal origin, but in a smaller amount:

  • Butter
  • Yolk of the egg
  • Cheese solid bold

  

  Signs of vitamin C deficiency

  One of the most important vitamins for our opganism - vitamin C. Contrary to the idea of ​​it, this vitamin is responsible not only for the state of our immunity. Yes, it is useful to use it for colds, but this does not mean that this is its main function.

  What is responsible for vitamin C:

  • Assimilation of trace elements: calcium, iron
  • Stress resistance
  • Prevents the formation of bowel cancer
  • Antioxidant. Responsible for youth

  Shortage of vitamin C can lead to many diseases and ailments:

  • Scintile
  • Cancer
  • Depression
  • Colds, any diseases associated with weak immunity
  • Teeth dropout
  • Causes of bruising

  Most of all vitamin C in the following products:

  • Bulgarian pepper(red, green)
  • Rosehip
  • Nettle
  • Sorrel
  • Currant
  • Plantain
  • Seabuckthorn
  • Any kind of cabbage( broccoli, kohlrabi, colored, white, red)
  • Radish, daikon, radish, turnip
  • Cowberry, strawberry
  • Cherry
  • Apples
  • Green peas
  • Lemon

  As we can see, the lemon is not on the first place in this list. If you have signs of lack of vitamin C, do not rush to buy ascorbic acid, or lemons. In summer, cook green cabbage soup with nettles, sorrel. Eat salads with pepper. In winter, try to consume more cabbage, including sauerkraut. It retains up to 90% of all vitamins and minerals that are in the fresh.

  

  Signs of a lack of vitamins in infants. What threatens the lack of vitamins for infants?

  The foundation of the child's future health is laid in the womb. But if a woman during pregnancy correctly fed, and after giving birth ceased to do this, the milk that she feeds the baby is not very different from the vitamin composition necessary for the baby. In this case, the baby can develop hypovitaminosis.

  How hypovitaminosis develops in infants:

  • Skin rashes
  • Unhealthy sleep
  • Colic in the abdomen
  • Frequent crying
  • Diarrhea / constipation
  • Developmental lag
  • Slow growth of bones / teeth
  • General weakness
  • Modifying the shape of the limb in particularly severe cases
  • Visual impairment
  • Violationcoordination of

  All this leads to inevitable problems in the future. Curing hypovitaminosis in children can and should be done. The easiest way to do this is through the mother's milk. If the child is on the lure - give him more home fruit and vegetable purees, rich in vitamins. Artificial milk mixtures in this case can provoke an even greater lack of vitamins, since they can not be fully assimilated.

  At the first alarm signs it is necessary to urgently consult a doctor!

  

  What vitamins are needed for pregnant women?

  Pregnancy is a crucial period in a woman's life. It should be watched closely, so that the child in the future had no problems.

  • The easiest way to do this is with the help of normalizing the supply of
  • . What vitamins should be included in the diet of a pregnant woman? The answer is - all
  • Absolutely all vitamins affect the formation of the fetus, on its development
  • With poor diet, a pregnant woman may develop hypovitaminosis.
  • Special attention should be paid to pregnant women for bright fruits, vegetables, herbs and berries. Do not bypass the groats. It is best to eat exclusively seasonal products - they have the least nitrates
  • For greater benefit, doctors recommend taking special vitamin complexes for pregnant women. They greatly increased the dose of all vitamins

  

  What vitamins are needed to improve memory, immunity, well-being?

  So, as was said above.almost all vitamins affect memory, immunity and general health.

  But the most important are:

  • Vitamin A
  • Vitamins of group B, as this group of vitamins is very extensive, its effect on our body is enormous.
  • Vitamin D
  • Vitamin C With

  Get these vitamins from food, vitamin D - from sunlight.

  For good work of the whole organism, motor activity is necessary. Endless eating of useful products and chemist's vitamins is only half of the matter. In order for the body to work harmoniously, it needs activity. It can be running, walking, gymnastics, sports games. There are many options. The main condition - it should be.

  Which foods contain the most vitamins?

  Experienced we found out that the greatest number of vitamins is found in bright seasonal fruits and vegetables, greens. The more on your table these products, the stronger your health, the more attractive the appearance.

  So, the list of mandatory products for excellent health:

  • Greens. All, without exception
  • Separately it is necessary to allocate sorrel, a nettle, to snyt, a plantain, leaves of a raspberry, a currant, a cherry.
  • Germinated grains, legumes
  • Seabuckthorn
  • Rosehip
  • Bright vegetables
  • Seasonal fruits and berries
  • Mushrooms
  • Cereals
  • Bean
  • Cheese, dairy products
  • Nuts
  • Oils
  • Meat, fish

  

  Do not fanatically hung up on eating only fruits and vegetables, if younot vegan, vegetarian or raw. If you do not like some product, you can always replace it with another, which you find more delicious.

  How to make up a supply of vitamins: advice and feedback

  Marina, 34 years old, Mariupol

  I never liked fruits and vegetables. Up to 18 years my parents fed me exclusively meat and dairy products. They assured that in them calcium, a lot of vitamins, not that in this "grass".For me, all the vegetables were for one taste - fresh, and the fruit - sour. I then ate only buns with sugar. At the age of 20, problems began: thrush, dandruff, hair began to fall out, nails disintegrate, skin deteriorated. Went to the doctors, they said that the lack of vitamins. I bought myself a bunch of expensive vitamins in a pharmacy, I drank 3 months.it became better, but after the course, just a month later, the hair began to fall again into tatters, the skin all became inflamed, sometimes it became very dry and thin, the thrush returned. In addition, bones began to ache, there was a strong apathy. Then I began to read about the benefits of fruits and vegetables. Cautiously bought myself a kilogram of peaches, then it was summer. Surprisingly, it was very tasty. For a month I ate almost all the fruits and vegetables, I forgot about meat and fish, I was sick of cheese and cottage cheese. I learned to cook deliciously vegetables: stew, cook, fry, bake. I got acquainted with the basics of proper nutrition. I myself did not notice how, but the problems began to fall off one by one. Hair began to grow at a frantic pace.in the eyes appeared shine. For more than 10 years I have been a vegetarian, only occasionally I use dairy products. All vitamins are normal. Thank you parents for such a bitter experience. Without their "help, I would not be such.

  Alla, 23, Ussuriysk

  Not so long ago, I encountered the problem of skin dryness. Creams, balms, tonics and other means did not give a result. Has addressed to the doctor, that to me has advised to treat a problem from within. Diagnosed the lack of vitamins A and C. But I did not go to the pharmacy, and went to the store for fruit and greens. I bought a rose hip from the grandmother's market and started brewing it regularly. From the fruit did not only different dishes, but also masks: banana, peach, raspberry. The skin after 2 months began to shine. I do not use creams, lotions and tonics too. I do not see the point, when the best means can be grown in the suburban area itself!

  Video: How to recognize the deficiency of B vitamins and how to make it up?