Spring has finally arrived, and with it the first warm days with the smell of nature waking up after a long winter…
So why, instead of a burst of energy and a great mood, we are struggling with a runny nose and sore throat, feeling excessively tired, dizzy, depressed and apathetic, accompanied by outbursts of sudden irritability?
Such symptoms are usually attributed to avitaminosis, but in fact this disease (a severe form of vitamin deficiency) is quite rare. What happens to the body in the spring is more correctly called "hypovitaminosis" – a reversible condition caused by the incomplete satisfaction of the need for vitamins.
Vitamin deficiency can have a very serious impact on health and well-being, so it is important to build a proper diet to exclude the lack of certain substances in the body.
With this article, I have tried to share with you a mini-guide on the most important elements for the proper functioning of the body. What are these elements? Why are they important? What are the consequences of their deficiency? Read the information below and you will find all the answers.
Vitamins
Vitamin A (retinol) is essential for growth and regeneration of tissues, maintaining the activity of the immune system and ensuring good vision. Vitamin A deficiency leads to skin and respiratory tract damage (tendency to runny nose, bronchitis), decreased resistance to infections. Food sources of vitamin A: liver, egg yolk, butter, hard cheeses. Carotenoids are found in carrots, parsley, celery, spinach, rose hips, red peppers, green onions and tomatoes.
B vitamins (B1, B2, B3, B5, B6, B12) are actively involved in functioning of the nervous system, in tissue regeneration processes, in the synthesis and metabolism of proteins, fats and carbohydrates, and ensure the process of hematopoiesis. Lack of B vitamins can cause disorders of the central nervous system and gastrointestinal tract, anemia, inflammation, skin lesions, headache, nausea. The following foods can help avoid this: red meat, poultry, cereals, whole grains (oat, buckwheat, millet), legumes, soybeans, beans, fatty fish, milk, cottage cheese.
Vitamin C is a powerful antioxidant, prevents aging, improves healing of damaged tissues, prevents the development of atherosclerosis, improves immunity and performance. If it is deficient, the synthesis of collagen is disrupted, leading to increased permeability of the vascular wall, and thus to the development of bleeding (uterine, nasal, gastrointestinal). In addition, performance decreases, there may be weakness, irritability, iron deficiency anemia. Our body does not accumulate vitamin C, so it is recommended to regularly consume foods containing it (rose hips, lemon, sweet bell peppers, black currants, sea buckthorn, Brussels and white cabbage, oranges, parsley, dill).
Vitamin D accelerates the absorption of calcium in the intestine and its deposition in bone tissue, contributing to improved immunity. The initial symptoms of D-hypovitaminosis are sleep disturbance and irritability. This condition can occur due to insufficient exposure to the sun, as well as a lack of calcium and phosphorus. Food sources of vitamin D: fat from the liver of marine animals (salmon, mackerel, caviar, tuna), eggs, cheese, butter, sour cream.
Vitamin E has an antioxidant effect, reduces blood clots, prevents the development of atherosclerosis of the blood vessels. With hypovitaminosis there is muscle weakness, decreased erection in men, increased risk of miscarriage in women, decreased vision, damage to the nervous system. Food sources of vitamin E: vegetable oils, legumes, whole grains.
Folic acid is involved in all processes of cell division and hematopoiesis. It is necessary for the formation of DNA of many biologically active substances. In case of folic acid deficiency not only hemoglobin and red blood cells decrease (which can lead to anemia), but also white blood cells and thrombocytes. Because of its deficiency, the digestive organs suffer: inflammation of the tongue, esophagus and stomach, decreased gastric secretion and dyspepsia may occur. Food sources of folic acid: beef liver, legumes, spinach, cereals, cabbage, hard cheeses, bread.
Vitamin K is necessary for normal blood and bone clotting, and is involved in protein synthesis. Spinach, pork, tomatoes, strawberries, and cauliflower are the richest sources of vitamin K.
In addition to vitamins, there are other substances that influence the normal functioning of all body systems. They are also involved in digestion, function regulation, growth, adaptation, and development of the body.
Minerals
Calcium affects the condition of teeth and bones, promotes muscle contraction, blood clotting and transmission of nerve impulses. It is found in yogurt, hard cheeses, milk, cottage cheese, oily fish, and white cabbage.
Phosphorus is essential for the mineralization of bones and teeth. Its deficiency leads to anorexia and anemia. It is found in fish, wheat flour, eggs, bread, rice, and vegetables.
Magnesium has a stabilizing effect on membranes and is necessary to maintain calcium, potassium, and sodium homeostasis. Magnesium deficiency leads to an increased risk of hypertension and heart disease. Magnesium is found in nuts, wheat, algae, and bananas.
Iron helps naturally build muscle and support the process of hematopoiesis. It is found in red meat, poultry, eggs, beef liver, grains, fruits, pumpkin seeds, nuts, beans, lentils and spinach.
Zinc is important for immunity, growth and fertility and is highest in red meat, poultry, oysters, beans, nuts, spinach.
Iodine is involved in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells in all tissues of the human body.
How do you know what vitamin or element you are deficient in?
A blood test can help determine the right dosage for vitamin deficiencies. Consult your doctor and describe your symptoms in detail so that he or she can prescribe the right diet and choose the best vitamin and mineral complex.
Vitamin complexes can be really helpful, but only if you take them correctly.