Signs of a lack of vitamins. What products are the most vitamins?

The attention of scientists has long been busy studying vitamins and their effect on the human body. New studies give birth to new disputes, but the foundations are always unchanged. About where vitamins are contained, described in the article.

General 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 various diets or eating unhealthy food, a person does not doom himself to many diseases. The cause of which is the 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
• Digestive disorder
• Dizziness
• Anemia
• Frequent pressure drops
• Lack of appetite
• Headache
• Violation of memory, coordination
• Cold limbs
• Apathy, depression

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

Signs of a lack of iron

Iron is the most important trace element in our body. It is needed for the work of the entire system of organs as a whole. Lack of iron is immediately displayed on the state of the person, making it sluggish and tired. Strong iron deficiency is able to cause very serious harm to health.

What are the signs of a lack of iron in the body:

• Weakness
• Dizziness
• Fast fatiguability
• The cooling of the limbs
• The pallor of the skin
• Reducing immunity
• Loss of ability to concentrate attention
• Strong violations in the digestive tract
• Tingling in the hands and legs
• Impaired blood supply
• Labor and dry hair
• Fragility of nails

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

What products contain a lot of iron:

• Legumes
• Greens
• Nuts
• Buckwheat grain
• Oat groats
• Barley and pearl barrels
• Corn
• Red meat
• Citrus
• Broccoli

Regular use of these products contributes to the maintenance of hemoglobin in normal.

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

Signs of a lack of group B vitamins in the body

B vitamins are an extensive group of vitamins that are responsible for all processes in the body. One way or another, but any vitamin of group B is important, and its deficiency in one way or another affects health.

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

What is the lack of B vitamins:

• Memory deterioration
• Insomnia
• Loss of concentration
• Depressive state
• Anemia
• Headache
• Hair loss
• Loss of vision, hearing
• Weight loss (and very sharp)
• Constipation
• Pain in the stomach and intestines

Vitamins of group B include: B1, B2, B3, B5, B6, B7, B9, B12, B13. All of them are replaceable, except for vitamin B12.

About vitamin B12, active disputes are underway among vegans, vegetarians, raw foodists and meat -eaters. The latter are sure that B12 can only be obtained from animal products. Is it so on the jelly?

Partly, this is so. But vitamin B12 is able to be synthesized in a healthy human intestine. Therefore, if you have found a lack of vitamin B12, you have 2 exits:

1. There are products of animal origin, but consciously, and not to pounce on meat.
2. If this does not help, clean and treat the intestines. Most likely, if you adhere to traditional nutrition, and you suddenly have a deficiency of B12 - you have the inexhaustibility of vitamins due to the sick intestine.

Most of all vitamins B contains in:

• Peaches
• Tomatoes
• Red fish
• Bulgarian sweet pepper
• Sea cabbage
• Soy
• Red meat
• Legumes

Signs of a lack of vitamin A in the body

Vitamin A, or Carotin, retinol is an important vitamin for vision, immunity, synthesis of proteins to the body. This fat -soluble vitamin is absorbed only with other fats.

The deficiency of vitamin A in the body is observed in the form:

• Weakening of vision
• Dry skin
• Lethargy
• Insomnia
• Highly weakened immunity
• Brittleness, dryness and hair loss
• Dandruff

A person with a lack of vitamin A cannot be normally synthesized by protein. This is especially important for athletes who carefully monitor the growth of muscle mass. If the body is not enough vitamin A, then the synthesis of the protein, its absorption, will occur incorrectly. Therefore, there will be no muscle growth.

Products rich in vitamin A:

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

Signs of lack of vitamins D in the body

The most “sunny” vitamin is Vitamin D. And it is solar, because it is able to be produced in our skin under the influence of sunlight. Most often, the lack of vitamin D is found in children.

How is the lack of vitamin D:

• Weakness of bones and muscles
• Low immunity
• Hormonal failure, metabolic violation
• Low assimilation of calcium
• A strong lag in growth and development (applies to children)

Vitamin D synthesis occurs in a huge 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 contained in large quantities in fatty products of animal origin. There is practically no vitamin D in low -powered sour -milk and dairy products.

What products contain vitamin D:

• Nettle (cooked from it, add to green salads)
• Parsley
• Spinach
• Butter (only 82.5% fat)
• Eggs
• Fish fat
• Fat dairy products
• Cheese

Take or not take vitamin D additionally?

If you live in a cold place. devoid of regular sunlight (somewhere far in the north), then it is advisable for you to take vitamin D in the form of capsules or tablets. If you are a resident of the middle lane or south, you do not need additional reception of vitamin D.

Signs of a lack of vitamin E in the body

Vitamin E, or tocopherol is a vitamin that the animal is not able to synthesize. Meanwhile, he participates in exchange processes, hematopoiesis. The lack of vitamin E is fraught with the following problems:

• Decrease in sexual function, ability to successfully conceive
• Dry skin
• Brighten hair
• Cardiovascular diseases
• Metabolic disease
• Kidney inflammation
• Diabetes

In children with vitamin E hypovitaminosis, there is a lag in development, serious pathologies.

It is scientifically proven that the high content of vitamin E is exclusively on whole plant products, such as:

• Wheat seedlings
• Barley (pearl barley, barley cereal)
• Rye
• Oats and products from it
• Greens
• Carrot
• Peas
• Nuts

Vitamin E is contained in some products of animal origin, but in fewer quantities:

• Butter
• Egg yolk
• The cheese is solid fat

Signs of a lack of vitamin C

One of the most important vitamins for our body is Vitamin S. Contrary to the idea of \u200b\u200bit, this vitamin is responsible not only for the state of our immunity. Yes, it is useful to use it with colds, but this does not mean at all that this is its main function.

What vitamin C is responsible for:

• The assimilation of trace elements: calcium, iron
• Stress tolerance
• Prevents the formation of intestinal cancer
• Antioxidant. Is responsible for youth

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

• Scurvy
• Crayfish
• Depression
• Colds, any diseases associated with weak immunity
• Tooth loss
• The causeless occurrence of bruises

Most vitamin C are in the following products:

• Bulgarian pepper (red, green)
• Rose hip
• Nettle
• Sorrel
• Currant
• Plantain
• Sea \u200b\u200bbuckthorn
• Any type of cabbage (broccoli, kohlrabi, colored, white, redcurled)
• Radishes, Daikon, radish, turnip
• Columnether, strawberries
• Cherry
• Apples
• Green pea
• Lemon

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

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

The foundations of the future health of the child are laid in the womb. But if a woman ate during pregnancy correctly, and after childbirth stopped doing this, then the milk with which she feeds the baby is not very different in the vitamin composition necessary for the baby. In this case, hypovitaminosis may develop in the baby.

How hypovitaminosis in infants manifests itself:

• Skin rashes
• An unhealthy dream
• Colic in the stomach
• Frequent crying
• Diarrhea/constipation
• Development lag
• Slow bone growth/teeth
• General weakness
• Changing the shape of the limb in particularly severe cases
• Visual violation
• Violation of coordination

All this leads to inevitable problems in the future. It is possible and necessary to cure hypovitaminosis in children. The easiest way to do this through mother’s milk. If the child is on feeding, give him more home fruit and vegetable mashed potatoes rich in vitamins. Artificial milk mixtures in this case can provoke an even greater drawback of vitamins, as they may not fully absorb.

At the first alarming signs, you must urgently consult a doctor!

What vitamins do pregnant women need?

Pregnancy is a crucial period in a woman’s life. It needs to be closely observed that the child has no problems in the future.

• The easiest way to do this by normalizing nutrition
• What vitamins should enter the diet of a pregnant woman? The answer is everything
• Absolutely all vitamins affect the formation of the fetus, its development
• With scarce nutrition, a pregnant woman may develop hypovitaminosis.
• Pregnant people need to be paid special attention to bright fruits, vegetables, herbs and berries. Do not bypass the cereals. It is best to eat exclusively seasonal products - they have the least nitrates
• For greater benefits, doctors recommend taking special vitamin complexes for pregnant women. The dose of all vitamins is greatly increased in them

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

So, as mentioned above. Almost all vitamins affect memory, immunity and overall well -being.

But the most important are:

• Vitamin A
• B vitamins, since this group of vitamins is very extensive, its influence on our body is huge
• Vitamin D
• Vitamin C

You can get these vitamins from food, vitamin D - from sunlight.

For good work of the whole organism, motor activity is necessary. The endless eating of useful products and pharmacy vitamins is only half the case. For the body to work harmoniously, he needs activity. It can be running, walking, gymnastics, sports games. There are many options. The main condition is that it should be.

What products contain the largest number of vitamins?

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

So, the list is required for excellent health:

• Greens. All, without exception
• Separately, it is worth highlighting sorrel, nettles, dough, plantain, raspberry leaves, currants, cherries.
• Sprouted cereals, legumes
• Sea \u200b\u200bbuckthorn
• Rose hip
• Bright vegetables
• Seasonal fruits and berries
• Mushrooms
• Groups
• Legumes
• Cheese, dairy products
• Nuts
• Oils
• Meat fish

Do not fanatically get hung up on the use of only fruits and vegetables, if you are not a vegan, vegetarian or raw foodist. If you do not like any product, you can always replace it with others, which will seem more tasty to you.

How to make up for a supply of vitamins: tips and reviews

Marina, 34 years old, Mariupol

I never loved fruits and vegetables. Until the age of 18, my parents fed me exclusively with meat and dairy products. They assured that they had calcium, there are a lot of vitamins, not like this “grass”. For me, all the vegetables were one taste - fresh, and fruits were acidic. I then ate only the buns with sugar. At the age of 20, problems began: thrush, dandruff, hair began to fall out, her nails, leather to deteriorate. I went to the doctors, they said that the lack of vitamins. I bought a bunch of expensive vitamins in a pharmacy, drank 3 months. It became better, but after the course, literally a month later, the hair began to fall in shreds again, the whole skin was inflamed, in places it became very dry and thin, the thrush returned. In addition, bones began to hurt, there was a strong apathy. Then she began to read about the benefits of fruits and vegetables. I wary I bought myself a kilogram of peaches, then it was summer. Surprisingly, it turned out to be very tasty. For a month I ate almost the same fruits and vegetables, I forgot about meat and fish, it was sick of cheese and cottage cheese. I learned to cook vegetables deliciously: extinguish, cook, fry, bake. I got acquainted with the basics of proper nutrition. She herself did not notice how, but the problems began to disappear one by one. Hair began to grow at a frantic speed. A shine appeared in the eyes. For more than 10 years now I have been a vegetarian, only occasionally I have been using dairy products. All vitamins are normal. Thanks to the parents for such a bitter experience. Without their "help, I would not.

Alla, 23 years old, Ussuriysk

Not so long ago I ran into the problem of dry skin. Creams, balms, tonics and other means did not give a result. I turned to the doctor, she advised me to treat the problem from the inside. They diagnosed the lack of vitamins A and S. But I did not go to the pharmacy, but went to the store for fruits and herbs. I bought rose hips on the market from my grandmother, began to brew it regularly. Of the fruits, she made not only various dishes, but also masks: banana, peach, raspberry. After 2 months, the skin began to shine. I do not use creams, lotions and tonics too. I see no sense when the best tool can be grown in the summer cottage yourself!

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