Vitamin deficiency is one of the most important factors adversely affecting human he alth. The manifestations of hypovitaminosis can resemble the symptoms of serious diseases. But luckily, eliminating them is quite simple
As you know, vitamins are necessary for the full functioning of the body. They can be obtained with the help of special tablets, but it is better to absorb them from food. But how do you know that the body suffers from hypovitaminosis?
Vitamin A deficiency
Vitamin A deficiency leads to a number of symptoms, such as dry and red eyes, dry and chapped lips, especially at the corners of the mouth, brown spots on the skin, and dry skin. Retinol deficiency can cause susceptibility to viral infections such as measles, chicken pox, and pneumonia.
Fruits that help overcome vitamin A deficiency include: apricots, grapefruit, watermelon, papaya and prunes. Recommended vegetables: carrots, spinach, red peppers, tomatoes, broccoli, asparagus, green beans, green peas, cabbage and Brussels sprouts, sweet potatoes and salad.
Vitamin B deficiency
Anemia, depression, dizziness, fatigue, intestinal disorders, headaches, mental disorders, constantly chapped lips, curvature of the spine are just some of the problems that occur due to a lack of vitamin B12 in the body.
Seborrheic dermatitis occurs, including with vitamin B6 deficiency. Irritation and soreness of the tongue appear in the absence of vitamins B3 and B2.
Dry, split ends and dandruff can often be signs of vitamin B2, B6, zinc, magnesium and biotin deficiency. Hair loss signals a lack of vitamins B5 and B9. Prolonged lack of vitamin B6 in the body also leads to depression.
Sources of B vitamins: sunflower seeds, whole grains, beans, soybeans, peas, tofu cheese, brewer's yeast, nuts, wheat germ, mushrooms, spinach, broccoli, asparagus, milk, Brussels sprouts, pork, eggs, white meat, lamb, peanuts, potatoes, fish, carrots, raspberries, cantaloupe, eggplant, peas, hazelnuts, peanut butter, cottage cheese, avocado, tomatoes, lentils and more.
Vitamin C deficiency
Vitamin C deficiency is usually manifested by spontaneous bleeding, redness, dry skin, lowered immunity and frequent colds, joint pain, tooth decay, even depression.
The control of these symptoms and the elimination of vitamin C deficiency is carried out with the help of the following products: citrus fruits, berries, pineapple, apples, grapes, papaya, kiwi, cherry, watermelon, broccoli, red, hot and green pepper, cauliflower and white cabbage, spinach, parsley, thyme, asparagus, carrots. Drinks containing vitamin C: rosehip tea, hibiscus, echinacea, ginger and green tea.
Vitamin D deficiency
Vitamin D could be called the sunshine vitamin, as its deficiency is often caused not by unhe althy or improper nutrition, but by lack of sunlight. It is produced by the human body only under the influence of ultraviolet radiation. Its low content leads to rickets, cognitive impairment in the elderly, asthma or even cancer.
Vitamin D is essential for bone density and calcium absorption, another important element of he alth. However, this substance can also be obtained naturally by eating fish meat, egg yolk, dairy products and cereals.
Vitamin E deficiency
Many people are vigilant about the vitamins already listed, but often forget about vitamin E. This substance plays an important role in preventing cardiovascular diseases, cancer, even the onset of symptoms of Alzheimer's disease and helps skeletal, cardiac and smooth muscles to function properly.
Not to mention the fact that it helps hydrate the skin and prevent it from aging, and also helps heal acne. Symptoms of vitamin E deficiency are: muscle weakness, loss of muscle mass, gait disturbance, vision problems, paralysis of the eye muscles, abnormal eye movements.
Natural sources of vitamin E are represented by walnuts, hazelnuts, almonds, pistachios, avocados, spinach, whole grains, liver, eggs, mustard, beetroot leaves, as well as vegetable oils - olive oil, soy, sunflower, corn, wheat germ.
Vitamin K deficiency
Vitamin K is an equally important substance, it plays a role in the process of blood coagulation and intestinal function, supports the synthesis of osteocalcin, which is necessary for the crystallization of calcium in bones and prevents osteoporosis.
Insufficient amount of it lowers the level of insulin, creating problems with blood glucose regulation.
Natural sources of vitamin K: green tea, nettle, oat bran, asparagus, broccoli, white and cauliflower, chicken, lettuce, saffron, soy, yogurt, butter, liver, egg yolk.
In order not to have he alth problems in the future, it is now necessary to take your diet seriously and try to enrich it with useful products as much as possible.
