In spring, the body's need for vitamins increases. The reasons are clear: reserves fresh vegetables and fruits made in early autumn are depleted. There are beautiful apples and tomatoes in supermarkets, but they are chemically processed and poor in microelements. It is not for nothing that people call these products plastic. How then to replenish the body with useful substances, and what vitamins are recommended to drink in the spring?
First, let's discuss why the issue of vitaminization is so important. Micronutrient deficiency makes you feel worse. Signs of polyavitaminosis appear: increased fatigue, drowsiness, nausea, splitting nails and hair loss. This is not the worst thing - a long-term lack of vitamins provokes an exacerbation of chronic ailments, contributes to the development of anemia, and increases the frequency allergic reactions. It is true what they say that in spring not only plants bloom, but also rhinitis, asthma, ulcers and even mental illness. Prevention of vitamin deficiencies will help avoid complications.
The list of useful organic compounds includes a large number of nutrients, but among them a main group can be distinguished. For normal functioning, the body needs vitamins:
Different groups of the population need a set of vitamins that is appropriate to their age, gender and well-being. Vitamins B 12, B 6 and B 2 will strengthen muscles, give vigor and strength to an adult man - the main breadwinner in the family. It is important for women to look beautiful in all seasons. Vitamins of group B, as well as A, E and C will maintain healthy skin, hair and nails. Older people need antioxidants - A, E, C, as well as vitamin D, which is necessary to strengthen bones. Construction materials for growing child's body Vitamins of group B, A, and C are used.
What about pregnant women? For the intrauterine formation of a child, certain organic compounds. This is true in the spring, when mommy’s internal resources are depleted. Vitamin A will help proper development placenta, B 5 normalizes hormonal background, and B 9 minimizes the risk pathological development neural tube. Also, during pregnancy important role plays vitamin E. A lack of this element creates a risk of miscarriage. For the expectant mother you need to take care of your health for two.
In addition to basic vitamins, there are other organic elements without which the body would not be able to function normally. For example, vitamins K, H and F are actively involved in metabolic processes, reduce cholesterol levels, improve the functioning of cardiovascular system. As we can see, the role of nutrients is important. How to replenish your body with vitamins in the off-season?
The best way is to get nutrients from food. If you can eat right, you can improve your health without synthetic additives. Based on which vitamins are best for the body, you need to adjust your diet. Pay attention to the products available in the spring and create a spring menu from them.
| Vitamin | Products containing vitamin |
| A | Fish fatty varieties, liver, egg, butter, milk, cottage cheese, kiwi, oranges, carrots, cabbage, peas, garlic. |
| E | Vegetable oils (including wheat germ oil), walnuts, buckwheat, oatmeal, prunes, butter, carrots, Brussels sprouts. |
| C | Liver, cabbage, potatoes, carrots, beans, onions, beets, bananas, kiwi, citrus fruits, lemons, rose hips, rowan, sea buckthorn. |
| D | Cod liver, mackerel, fatty herring, egg, mushrooms, liver (beef, pork, poultry), butter, hard cheese. |
| B 1 | Brewer's yeast, brown rice, wheat, oatmeal, corn, nuts, bran, sunflower seeds, buckwheat, pasta, offal (liver, kidneys), egg. |
| B 2 | Brewer's yeast, beef liver, kidneys, chicken heart, veal, herring, beans, peas, dried figs and dates, asparagus, spinach. |
| B 3, B 5 | Mushrooms (ceps, champignons), nuts, beans, grains ( oatmeal, barley groats, wheat), potatoes, corn, broccoli, carrots, eggs, red fish, meat and offal, coffee. |
| B 6 | Cereals, nuts, potatoes, carrots, cauliflower and white cabbage, beans, egg, oranges, lemons, avocado. |
| B 9 | Greens, citrus fruits, legumes, wholemeal wheat flour, yeast, liver, honey. |
| F | Vegetable oils and animal fat. |
| K | Green leafy vegetables, cabbage, wheat bran, meat, egg, soy, olive oil, pine nuts, cow's milk, kiwi, bananas, avocados, pine nuts and butter. |
In spring, you can get vitamins from frozen berries: raspberries, strawberries, black currants, cherries and apricots. Add them to porridge and cottage cheese, prepare mousses and compotes.
After the winter menu, with pickles and fatty foods, it is useful to switch to herbal products. You should not buy the first cucumbers and tomatoes - they contain a lot of pesticides and practically no vitamins. It is better to buy apples from grandmothers at the market - homemade, from the basement.
In spring, the first greens appear: dill, parsley, dandelion leaves, nettles. Them, in large quantities, it is recommended to add to salads. You can always grow it on a windowsill green onions. For dressing, use cold pressed olive oil. This way you can compensate for the lack of organic substances.
It is not always possible to diversify your diet.
According to the Russian Academy of Medical Sciences, in Moscow and a number of regional capitals, 80% of the population does not receive enough B vitamins, and 60% lack ascorbic acid (vitamin C).
Some people don’t have the time or don’t want to adjust their menu. In addition, the quality of many products leaves much to be desired, and getting the required amount of nutrients from food is problematic. That's why doctors recommend early spring, for 2-6 weeks, take multivitamins. You can buy it in pharmacies complex preparations, designed for people of different genders, ages and other characteristics.
Buy multivitamins after consulting your doctor. After all, besides positive properties these drugs have contraindications. Taking into account information about your health, a specialist will tell you which vitamins to inject or drink in the spring.
Pharmacy complexes must be used correctly, otherwise they will not be beneficial. Here are some interesting details:
Consider contraindications. Act prudently so that it doesn’t turn out like this - you treat one thing and cripple the other!
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 nutrient-poor foods. Hypovitaminosis, unlike vitamin deficiency, is not considered severe pathological condition, but it can also undermine the body’s strength. Fatigue, absent-mindedness, brittle and dull hair, dandruff, dermatitis - all these are symptoms of a deficiency of valuable substances. But what specific vitamins are needed in spring?
During the cold season, both plants and animals lack vitamins of group D, since their synthesis in tissues is affected by ultraviolet rays sunlight. Main function cholecalciferol in the human body is the regulation 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, rapid heartbeat.
— Signs of deficiency in men and women
: insomnia, loss of appetite, curvature and brittleness of bones.— Food sources : nettle, parsley, mushrooms.
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?
— 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.
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, and the appearance of spots on the hands.
— Food sources: sunflower, olive and others vegetable oils.
A lack of vitamin A provokes problems with the reproductive system in men. In women, retinol deficiency leads to disorders menstrual cycle, vaginal dryness. The vitamin helps the immune system work better, normalizes metabolism, and prevents inflammation on the mucous membranes and skin. It is noteworthy that men need large doses 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.
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.
What vitamins are best to take in spring? Reviews of certain drugs will be presented below. In addition, from this article you will learn about the signs by which you can determine a lack of vitamins in the body, how to choose the right complex, and other information.
Spring vitamin deficiency is a phenomenon that is familiar to almost everyone. After all, it is during the off-season that a deficiency of certain microelements or vitamins quite often makes itself felt. And many people begin to think about it in the spring. Reviews of pharmaceutical drugs are very diverse. However, everyone should know about them. After all, this is the only way you can immediately choose the best and most suitable complex for yourself, which will help you return wellness and a cheerful state.
What to drink in spring? Before answering the question, you should find out whether you really have vitamin deficiency or whether yours is in no way connected with a deficiency of nutrients.
You can make your own conclusion about the lack of vitamins and microelements based on the frequency of common colds. For example, if a person was caught in a small draft, but the very next day his temperature rose and a runny nose appeared, then he clearly has problems with immune system, and therefore with the consumption of vitamins.
So to common features Vitamin deficiency may include the following:
Vitamin complexes should be selected based on the doctor’s recommendations. After all, only the experience and personal observations of specialists will help patients purchase the best and most effective drugs.
According to pharmacists, pharmaceutical products such as Multitabs, Duovit, Complivit and Kvadevit sell out best in the spring. From the point of view chemicals, contained in the presented complexes, their properties are almost identical to natural ones. However, one cannot ignore the fact that such drugs are synthesized on the basis of petroleum derivatives. As you know, these drugs are quite poorly absorbed by the body's cells. Moreover, their regular use can cause various side effects, especially in case of overdose.
What vitamins are best to take in spring? Reviews about synthetic drugs quite varied. Some claim that they are no different from natural ones, while others do not note their effect at all. Experts recommend that those who cannot refuse to choose only a product that contains no more than 20 components. Otherwise pharmaceutical drug will not bring any practical benefit.
According to experts, special attention V spring period You should pay attention to a deficiency of vitamins such as A, D, C, E and group B. To understand what consequences may arise from a lack of certain useful substances, let’s look at their signs in more detail.
What vitamins should you take in spring? Of course, vitamin A. After all, it is this substance that is responsible for the condition of the skin, ensuring its resistance to external influences. In addition, a lack of vitamin A can lead to significant vision impairment.
A deficiency of this substance is quite often noted among those who love alcoholic drinks, since alcohol in any form prevents its full absorption.
What vitamins should I take in the spring? It is not necessary to purchase entire complexes in pharmacies. After all, ordinary food products contain almost all useful substances for the body. Thus, sources of vitamin A can be chicken and beef liver, white cheese, sea fish, milk, cottage cheese, fruits and vegetables orange color(carrot juice, carrots, pumpkin, apricots, sea buckthorn, tangerines, oranges, etc.).
This group is responsible for almost all actions of the body. Their deficiency is the most noticeable and dangerous. These vitamins are essential for normal operation CNS. They prevent hair loss, regulate heart rate, promote the healing of ulcers and wounds on the mucous membranes, etc.
It should also be noted that B vitamins are destroyed by taking strong medications and in case of disruption of the gastrointestinal tract. As a rule, in this case a person develops skin problems, namely rashes and peeling. In the fair sex, the absorption of such beneficial substances is quite significantly reduced while taking hormonal contraceptive drugs.
Products that are sources of B vitamins include the following: chicken and beef, sea fish(salmon, cod), liver, rye bread and soy products.
This substance increases resistance to colds. But if your bones and joints hurt and “crunch”, and you also suffer from excess deposits salts, it is highly not recommended to get carried away with drugs containing increased content of this substance.
Vitamin C is found in foods such as rose hips, black currants, kiwi, sauerkraut, citrus fruits, red peppers, green vegetables, strawberries, rowan berries, etc.
What vitamins should children take in the spring? Vitamin D. After all, it is what is required for normal calcium-phosphorus balance, and therefore for the strength of teeth, bones, nails and hair. By the way, under the influence of ultraviolet rays (sun), the human body itself is capable of producing this substance in the required quantities. But if you rarely go outside or have to live for a long time in a region with cloudy weather, then you should definitely take care of its additional sources. These include dairy products, egg yolks, seaweed and fish.
A deficiency of this substance affects the quality of the skin. Wrinkles appear on them and they quickly lose their elasticity. In addition, a lack of vitamin E negatively affects everything recovery processes in the body (for example, ulcers, wounds, etc. take a long time to heal).
By supplying your body with the necessary amount of this substance, you neutralize accumulated toxins and saturate the cells vital energy. It should be especially noted that vitamin E is recommended to be taken in combination with vitamin A, since the two named drugs complement and enhance the effect of each other. It was no coincidence that it was developed pharmaceutical product type "Aevit", which includes both mentioned substances. As for foods, the sources of vitamin E are the following: vegetable oils (corn, grape, sunflower, flaxseed and olive), nuts, sunflower seeds, spinach, wheat and broccoli. In addition, in limited quantities this substance present in almost all known vegetables.
Vitamins in the spring (reviews were presented above) should not be taken thoughtlessly. After all, even such useful substances purchased in pharmacy chains can have their side effects.
If you use to compensate for the deficiency of certain vitamins pharmacy complexes, you should definitely consult your doctor. After all, even such seemingly harmless drugs can negatively affect human health. If you want to go the “natural” route and get vitamins from regular products, then you should adhere to a balanced and proper nutrition. Only in this case will your body receive exactly the beneficial substances and in the quantities that you need.
Many people associate spring not only with the onset of warm days, but also with certain health difficulties. The main reason is often a lack of nutrients in the body. Therefore, it will be useful for everyone to know what vitamins to take in the spring so as not to encounter hypovitaminosis.
Perhaps we are talking about hypovitaminosis if you notice:
Much more expensive drug. In addition to the vitamins that make up Undevit, it contains colecalciferol, biotin, vitamin K, as well as a large set of minerals: calcium, potassium, phosphorus, iodine, iron, magnesium, copper, zinc, etc.
The Vitrum line is widely represented, there are drugs for different patients age categories and gender. Your doctor will help you choose the right one, based on the individual needs of the body.
One of the most frequently recommended vitamin and mineral complexes. The Alphabet line is distinguished by the fact that the packaging contains three types of tablets, containing their own set of elements that are most successfully combined with each other. Each must be taken once during the day.
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, hair falls out, and the 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.
Fat-soluble vitamins
This class includes vitamins A, D, E and F. For normal functioning female body necessary normal content in the blood of vitamins A, D, E. Vitamins, which are classified as fat-soluble, tend to accumulate in the body, so you should make sure that an overdose does not occur.
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.
List of services provided. List of addresses (houses) with whom the service contract is concluded. Copies of contracts in electronic...
Africa is the second largest continent on the globe. Africa is famous for its hot climate, numerous...
I will only translate correctly! What difference does it make what style the text is and who it is intended for? English language...
Since 1980, he worked in the experimental industrial association "Luch", whose representative office he headed in the GDR from...
Gennady Yurievich Semigin (born March 23) - Russian statesman and political figure, deputy of the State...
Uterine fibroids, although a benign tumor, pose a danger to a woman’s reproductive health....
Uterine fibroids are a benign neoplasm and are usually not life-threatening, but when they are large...
In this article we have provided a list of activities recommended for men who monitor their health. IN...
Lecturer: (Greetings). Children: (Greetings). Lecturer: Children! Who knows what a dentist does? Children:...
Numbers, certain combinations of numbers, symbols, signs that appear in one way or another influence the fate of the inhabitants...
On the way to learning any language, many difficulties arise, one of which may be that one...
Artistic design by E. Yu. Shurlapova © Editions Anne Carrière, Paris, 2007 © Translation and publication in...
SunHome.ru sisters will have pregnancies, then the dream will be empty, to the point of euphoria. a lot of debts, such to get pregnant in...
In reality, not every person is ready to take decisive action, but in a dream many people have to...
Africa is the second largest continent on the globe. Africa is famous for its hot climate...
I will only translate correctly! What difference does it make what style the text is and who it is intended for? English...