Vitamins are unique organic elements, without which the normal existence of the human body is impossible. The amount of vitamins consumed depends on various factors, such as physical labor, diet, and time of year. They must be eaten daily, and since not all foods contain sufficient amounts of these substances, there is a need to replenish the vitamin balance with the help of synthetic preparations.
The need for vitamins is felt most of all in the spring, when many diseases worsen due to weakened immunity over the winter.
It affects not only the general condition, but also the appearance of a person. The face takes on a grayish tint, dark circles appear under the eyes, the skin peels, hair begins to break and fall out, and pain in the joints occurs.
To return the body to a normal state, you need to know what vitamins to take in the spring. For normal life functions, vitamins A, C, D, E and group B are necessary:
- Vitamin A will help restore skin damaged by winter cold to its normal state. A lot of this substance is found in carrots, nettles, beets, pumpkins, corn, apricots and tomatoes;
- Vitamin C will protect the body from various infections and increase immunity. This element is found in cabbage, sorrel, citrus fruits, apples, various berries and rose hips;
- Vitamin D is produced under the influence of the sun and helps in the absorption of calcium, restores nails, hair and bone tissue. It is present in liver, red fish, dairy products, fish oil and caviar;
- Vitamin E will nourish a weakened body with strength and energy and restore the muscular system. Contained in vegetable oil, eggs and plant leaves;
- Group B substances will provide oxygen to the body’s tissues, help cope with fatigue, restore the nervous system and improve protein metabolism in cells. It is present in sufficient quantities in various cereals, yeast, meat, bread, legumes, eggs and fresh vegetables.
Where to find vitamins in spring?
Every person needs vitamins in the spring, but providing your body with the necessary substances is not so easy, because at this time there are no fresh vegetables and fruits yet, and last year’s supplies of frozen or dried fruits and berries are already running out.
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For better absorption of vitamins in the spring, you should maintain a balance of carbohydrates, fats and proteins in the body. The correct balance of these substances will help preserve the remaining vitamins, and will also play an irreplaceable role in the absorption of elements entering the body:
Some tips on how to prevent spring vitamin deficiency
- With the beginning of spring, you should gradually reduce the intake of animal fats into the body. But you shouldn’t give up food of animal origin completely. Having excluded meat from the daily menu, you need to consume more fermented milk products, such as kefir, yogurt and fermented baked milk. It is thanks to these products that you can compensate for the lack of vitamins in the body in the first spring months;
- Vegetable oils are also very relevant. It is at the beginning of the spring months that the human body’s need to consume fats of plant origin increases. It is useful to add an ingredient such as cold-pressed olive oil to the very first spring salads. Greens can be watered with lemon juice, which will compensate for the lack of vitamin C and strengthen the immune system;
- Vitamins in the spring can be obtained from last year's reserves of berries: black currants, strawberries, cherries, raspberries and apricots. Every day you need to eat a tablespoon of frozen berries, making fruit drinks, mousses, purees, or adding them to porridge and cottage cheese. This will certainly be beneficial and help cope with spring vitamin deficiency;
- You can compensate for the lack of minerals and trace elements by eating apples, oranges, grapefruits and bananas. All these fruits are now widely available, so purchasing them will not cause any difficulty. But the first tomatoes and cucumbers will not bring any benefit, since they contain practically no vitamins, only pesticides, which can be gotten rid of by soaking them in cold water for an hour;
- The real highlight is the first greens, with which you can get vitamins in large quantities in the spring. The first shoots of nettle and dandelion leaves are unique products that contain not only vitamins and microelements, but also chlorophyll, which has a powerful rejuvenating and antioxidant effect. It is necessary to collect dandelions and nettles as far as possible from industrial areas and roads. You can add greens to salads, along with green onions, garlic and wild garlic.
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You can get it not only by eating healthy foods, but also by taking vitamin complexes and biologically active food supplements. Every person should know where to find vitamins in the spring, trying different options to protect themselves and their loved ones from vitamin deficiency.
Spring! Everything around comes to life, nature wakes up. But there is also a negative side: a person is again faced with exacerbations of his chronic diseases, which have already caused him a lot of suffering and discomfort. Against this background, spring is no longer happy, life becomes gray and gloomy. But there is a way out. This is taking vitamins!
In the spring, vitamins are those invisible protectors that help the body cope with chronic pathologies and prevent the occurrence of a number of diseases. What vitamins are best to take in the spring and how can women deal with vitamin deficiency in the spring?
It is by spring that there is a significant deficiency of these substances, especially some of them. This causes a sharp decline in strength and vitality (spring vitamin deficiency). But if a person knows how to replenish vitamins in the spring, then he will undoubtedly be able to rejoice in its arrival without worrying about his health. Vitamins have already done it for you! But which complexes are better in spring? How to properly navigate the huge number of drugs on offer. Let's find out...
Manifestations of spring vitamin deficiency
How to recognize spring vitamin deficiency? Not everyone knows what signs and symptoms are characteristic of this condition, so even when they appear, they do not take proper measures. And everything is quite simple: symptoms appear, spring vitamin deficiency appears - you need to take vitamins. It’s even better not to wait for them to appear, but to immediately take vitamins for prevention and fight to improve your general condition. The preventative approach turns out to be the most effective and significantly strengthens the body.
Spring vitamin deficiency is manifested by the following symptoms:
- Significant loss of strength
- Loss of interest in surroundings
- Frequent mood changes
- Depressed mood
- Decreased appetite or, conversely, an unreasonable increase in appetite
- Increased sleepiness during the day and insomnia at night
- Frequent colds
- Persistent runny nose, etc.
But if a person begins to regularly take vitamin supplements, then all these unpleasant symptoms go away fairly quickly. The person regains vigor, the desire to achieve new heights, he sets new goals for himself, and does not suffer from colds and other diseases. The best way to combat vitamin deficiency in the spring is prevention.
When taking vitamins in the spring, you must follow certain recommendations:
- Limit the intake of animal fats, but do not give them up completely. To do this, it is recommended to regularly consume lactic acid products.
- Eating salads seasoned with vegetable oil (sunflower or olive). Such nutrition is not only a source of vitamins for women in the spring, but also a way to compensate for the deficiency of polyunsaturated fatty acids.
- The latter help prevent the development of cardiovascular diseases.
- It is due to this effect that polyunsaturated fatty acids are now called vitamin F.
- Vitamins for women can also be obtained from the fruits of last year. The leaders in the content of ascorbic acid, which is necessary for the female body to prolong youth, are frozen black and red currants, cherries, and raspberries. When frozen, these fruits and berries retain not only ascorbic acid, but also many other useful substances.
- A person can get the missing microelements from bananas, grapefruits, oranges and apples. They contain a lot of magnesium, calcium, sodium and potassium, which are involved in many physiological processes.
- Eating fresh greens grown in open ground can be an excellent alternative to pharmaceutical vitamin complexes. In addition, it allows you to normalize the functioning of the gastrointestinal tract (stimulates its peristalsis). But to achieve such results, a person must eat about 500 grams of fresh greens per day, which are grown without chemicals.
Vitamins and microelements
What microelements are needed in spring? This question interests everyone who wants to look young and healthy. What complexes are needed in spring? For oral administration, the complexes are available in the form of tablets and capsules. So that a person does not forget to take them, the best option would be if they have a long period of action and require a single dose of the drug. It is usually convenient to take vitamins in the spring in the morning after breakfast.
Most often, the body lacks the following minerals and trace elements in the spring:
- Ascorbic acid
- Thiamina
- Riboflavin
- Pyridoxine
- Tocopherol
- Cyanocobalamin
- Retinol
- Routine
- Cholecalciferol
- Nicotinic acid.
Therefore, in the selected vitamin complex, all these substances must be present in the daily requirement. It is also necessary to pay attention to their quantity. In order to effectively combat vitamin deficiency and eliminate its unpleasant symptoms, the complex must cover the daily requirement for vitamins.
In ampoules
Typically, injectable forms are required to achieve results in the shortest possible time. The course of treatment with injectable drugs is usually 10-14 days. Next, you need to switch to oral intake of vitamins. The question immediately arises, what vitamins should I take next in order to achieve the best results? Ideally, it should be exactly the same drug - with the same name. For example, a complex of B vitamins for injections is called Milgamma. It is also available in the form of capsules called Milgamma, which are completely identical in composition to the injectable drug. They quickly eliminate unpleasant ones and help fight it by saturating the body with useful substances.
With minerals
The best vitamin complexes for women and men are considered to be those that are enriched with all the microelements (minerals) necessary for the body. When choosing a drug in the spring, be sure to study its composition, which should contain all the important minerals (taking into account the daily needs of a person). In the spring season, the body most needs microelements such as:
- Calcium (strengthens bones and teeth)
- Iron (participates in the synthesis of hemoglobin, a chemical compound that carries oxygen in the body)
- Iodine (participates in the synthesis of thyroid hormones, which control almost all processes in the body)
- Magnesium (determines the stress resistance of the nervous system and its protection from negative environmental factors)
- Zinc (responsible for the condition of hair, nails, immunity and reproductive system).
Group B
Another important aspect is to choose a vitamin complex taking into account the specific preferences of the patient. Which complex to choose in order to improve the condition of hair, nails and skin? Vitamins of group B will cope with these tasks perfectly. They activate tissue renewal and promote their restoration when damaged. They can be taken locally (in the form of ointments, creams and masks), as well as systemically (tablets and capsules). To achieve a visible effect, the duration of use should not be less than one month.
Women
To reduce the severity of premenstrual syndrome, women should take complexes with an increased content of magnesium, which normalizes the activity of the nervous system and protects it from negative environmental factors.
These complexes are also enriched with tocopherol. Without this substance, normal synthesis of sex hormones in the female body is impossible. This is also the answer to the question of what vitamins women should take to normalize the menstrual cycle if menstruation is irregular or heavy and prolonged.
To get sick less, you can take a regular multivitamin complex in combination with natural immunostimulants, for example, BronchoMunal, Immunal. Immunostimulating agents help activate the formation of interferon, activate protective immune cells, which are the first to encounter pathogenic microorganisms, as well as phagocyte cells, which help destroy the “digestion” of harmful microorganisms.
The absorption of vitamins does not depend on the time of year. It is influenced to a greater extent by the amount of reserves of one or another important substance available in the body. The greater the deficiency, the more must be supplied through food or capsules.
The pharmaceutical industry offers a huge selection of drugs depending on the age, wishes and financial capabilities of the patient.
Known vitamin complexes:
- Doppelhertz Active
- Alphabet
- Complivit
- Vita Yodurol
- Multi Tabs and others.
But which brand to choose, which drugs are best to drink in the spring, everyone decides for themselves. Modern medicine does not give clear recommendations regarding the need to take vitamin complexes in the spring. Such drugs are not vital, so no one can force the patient to take them regularly and for prevention. A person's health is his responsibility.
It is useful for every person to know which vitamins are beneficial to take in the spring. This will prevent the adverse effects of hypovitaminosis, which can lead to exacerbation of chronic diseases and a sharp deterioration in health during this difficult period of the year.
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.
General 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 regain good health and a cheerful state.
Signs of vitamin deficiency
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 is caught in a small draft, but the very next day he has a fever and a runny nose, then he clearly has problems with the immune system, and therefore with the consumption of vitamins.
So, the general signs of vitamin deficiency include the following:
- dryness and pallor of the skin;
- bleeding gums;
- dryness, hair loss and brittleness;
- regular formation of cracks in the corners of the mouth (or so-called “jams”);
- herpes;
- poor appetite;
- irritability, depression and nervousness;
- chronic fatigue.
What vitamins are best to take in spring? Reviews from experts
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 of the chemical substances 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 of synthetic drugs are 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, the pharmaceutical drug will not bring any practical benefit.
What vitamins does the body need most in spring?
According to experts, in the spring, special attention should be paid to the deficiency of such vitamins 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.
Vitamin A
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, orange fruits and vegetables (carrot juice, carrots, pumpkin, apricots, sea buckthorn, tangerines, oranges, etc.).
B vitamins
This group is responsible for almost all actions of the body. Their deficiency is the most noticeable and dangerous. Such vitamins are essential for the normal functioning of the central nervous system. 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 when the functioning of the gastrointestinal tract is disrupted. As a rule, 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 contraceptive hormonal drugs.
Food sources of B vitamins include the following: chicken and beef, sea fish (salmon, cod), liver, rye bread and soy products.
Vitamin C
This substance increases resistance to colds. But if your bones and joints hurt and “crunch”, and you also suffer from excessive salt deposits, then it is highly not recommended to get carried away with drugs with a high 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.
Vitamin D
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.
Vitamin E
The 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 all 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 your cells with 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 is no coincidence that a pharmaceutical product like “Aevit” was developed, which contains both of the 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, this substance is present in limited quantities in almost all known vegetables.
What you need to know when taking certain vitamins
Vitamins in the spring (reviews were presented above) should not be taken thoughtlessly. After all, even such beneficial substances purchased in pharmacy chains can have their side effects.
- Vitamin C should be used with caution by people who have high salt levels in their bodies.
- It is recommended to take calcium exclusively with vitamin D.
- Vitamins E and A improve the absorption of each other. In addition, both of these substances are fat-soluble. In this regard, you should definitely add a spoonful of cream or vegetable oil to a glass of carrot juice.
- For anemia, iron supplements are taken only with vitamin C.
If you use pharmaceutical complexes to compensate for the deficiency of certain vitamins, 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 ordinary foods, then you should stick to a balanced and proper diet. Only in this case will your body receive exactly the beneficial substances and in the quantities that you need.
Vitamins in the spring for women are an integral measure aimed at maintaining health. Every representative of the fair sex does everything possible to always look fresh, beautiful, and have a fit and slender figure. The female body, unlike the male one, is much more sensitive and subject to greater stress. Every month, during critical days, a small hormonal disruption occurs, which causes changes in the mood, well-being and attitude of every woman. During the demi-season period, girls' bodies are especially vulnerable. Therefore, taking spring vitamins for women is necessary to maintain health.
What vitamins are deficient in women in spring?
After prolonged cold weather, the body's reserves of nutrients are depleted.
Vitamins that are especially deficient:
- . The substance is responsible for the normal functioning of the nervous system, helps normalize mood, supports the proper functioning of the gastrointestinal tract and metabolism. Thiamine is responsible for the condition of the skin; its lack causes peeling and redness. Vitamin deficiency causes irritability and sleep disturbances.
- . Doctors recommend drinking this drug in the spring to improve the functioning of the central nervous system. B2 is considered the vitamin of youth, improves collagen production in the epidermis, strengthens skin turgor, eliminates wrinkles and improves hair condition. The lack of this element affects primarily the appearance - the skin in the corners of the lips begins to peel, the eyelids turn red, the lips crack, herpes appears, the functioning of the sebaceous glands is disrupted, and the hair becomes excessively oily.
- . Incredibly useful. If you are wondering which vitamins are best to take in the spring, doctors will answer you primarily in favor of pyridoxine, which is better to inject, since the beneficial substances immediately enter the bloodstream and quickly restore the body tired over the winter. The vitamin is responsible for the proper functioning of the nervous system and protects skin and hair from harmful environmental influences.
- . This microelement must be consumed regularly to maintain the cardiovascular system. B15 improves blood structure and prevents thrombus formation. It is a preventative against stroke, emphysema, hepatitis, liver cirrhosis, bronchial asthma and atherosclerosis. The vitamin protects the liver and adrenal glands from bad environmental conditions and has anti-inflammatory properties. Improves liver function and restores the body after drinking alcohol, eliminating hangovers.
- . To maintain the body's defenses, the best option would be to drink a complex of vitamins with a high content of ascorbic acid in the spring. Thanks to the powerful antioxidant effect, the immune system is strengthened, and iron from food is better absorbed.
- . What vitamins should women take to maintain youthful and elastic skin? Retinol comes first. The element restores the elasticity of the skin. Nourishes and moisturizes dry skin, promotes collagen production, eliminates crow's feet under the eyes and signs of chronic fatigue on the face.
- . The product should be taken regularly, especially in childhood and adolescence, when the formation of the musculoskeletal system continues and the skeleton grows. Calciferol helps strengthen bones and keep joints healthy.
- . A useful microelement promotes the proper functioning of the reproductive organs, protects parents and the unborn baby from birth defects, strengthens the immune system, and removes waste and toxins from the body. Tocopherol is also useful for nails. This substance is an integral component of any vitamin complex for women in the spring.
No matter how old a woman is, her body always needs support. Due to poor environmental conditions, a sedentary lifestyle and snacks on the go, digestion is disrupted and dysbiosis appears. And this interferes with the absorption of nutrients coming from food. Therefore, additional help in the form of pills or injections for immunity is necessary.
List of vitamin complexes for taking in spring
It was mentioned above which ones are best for women to drink in spring. Now let's figure out which drugs contain the above elements and how to take vitamins.
Supradin Energy
The complex contains vitamins B, C, A and E; in addition, it contains vitamins, or coenzyme Q10 - an integral element of products for preserving youth and elasticity of the skin. Supradin should be taken 1 tablet once a day. For preventive purposes, doctors recommend taking the drug once every six months.
The complex was created specifically to maintain female beauty. The composition includes vitamins B, PP, K, A, E, silicon, chromium, calcium, selenium, quercetin and other beneficial substances that have a positive effect on the condition of the skin, nails and hair. The package contains tablets in three colors: green, yellow and orange. The first tablet contains calcium and D3 to maintain bone structure and improve hair quality, the second tablet contains B vitamins and ascorbic acid, which normalize the activity of the nervous system. The third contains vitamin C and folic acid, which are beneficial for women's health. You need to take the drug three times a day after meals.
The main components of the drug are magnesium, calcium, potassium, iron, B vitamins, ascorbic acid, and useful substances for maintaining the woman’s reproductive system. "" is prescribed for the prevention and treatment of vitamin deficiency. You should take one tablet once a day. The course of treatment lasts one month.
The drug contains retinol, tocopherol, folic acid, phytonadione, cholicalciferol, thiamine, riboflavin, zinc, copper and other beneficial substances. One pill compensates for the lack of essential vitamins that must be supplied to the body every day. The drug increases the body's resistance, improves well-being and mood, has a beneficial effect on appearance and promotes tissue regeneration. Vitrum can be taken as a prophylactic against colds and viral diseases. This is one of . Take one tablet once a day after meals. The course of treatment lasts one month.
Women should first look for vitamins in the spring in food products. In winter, people usually increase their consumption of animal proteins, thus protecting the body from the cold. In the spring, you should reconsider your diet and focus on fresh vegetables, fruits and dairy products, which will gradually restore proper intestinal function and compensate for the lack of useful elements. In order to protect the body from colds and viral diseases, buy frozen berries. If you want to get all the benefits from the products, it is important to know when cooking.
Don't forget to lead an active lifestyle and spend more time outdoors. Thanks to ultraviolet radiation, vitamin D is produced in the skin. Regular jogging or brisk walking will improve blood circulation and eliminate congestion. In spring, all nature wakes up, so don’t sleep either, awaken your body from the cold correctly.
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 poor in nutrients foods. Hypovitaminosis, unlike vitamin deficiency, is not considered a serious 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?
Calciferols
During the cold season, both plants and animals lack vitamins of group D, since their synthesis in tissues is affected by ultraviolet rays of sunlight. The main function of cholecalciferol in the human body is the regulation of 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 the development of diabetes and atherosclerosis, especially at a young age. Cholecalciferol helps improve immunity, prevents muscle weakness, surges in blood pressure, and rapid heartbeat.
— Signs of deficiency in men and women: insomnia, loss of appetite, curvature and brittleness of bones.
— Food sources: nettle, parsley, mushrooms.
B vitamins
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?
- Thiamine (B1) is involved in all processes of cellular metabolism, ensures normal functioning of the brain, and is responsible for the preservation of genetic information.
- Niacin (B3) is necessary for the absorption of proteins, carbohydrates, fats, for the production of enzymes and hormones, lowers blood pressure and increases venous pressure.
- Pyridoxine (B6) is an obligatory participant in metabolic processes, a vitamin responsible for the formation of antibodies, prostaglandins, and neurotransmitters.
- Biotin (B7) is involved in carbohydrate metabolism and glycogen synthesis, maintains normal blood sugar levels and the stability of the nervous system.
- Folic acid (B9) is a particularly useful vitamin for pregnant women: it reduces the risk of congenital defects in the fetus, improves mood and appetite, and normalizes sleep.
- Cyanocobalamin (B12) reduces cholesterol levels, improves liver function, promotes the maturation of red blood cells, and is involved in the synthesis of nucleic acid.
— 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.
Tocopherols
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 group of vitamins E includes natural compounds of plant origin that 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 the circulatory system: they activate blood flow, normalize coagulation, strengthen capillary walls, and 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, the appearance of spots on the hands.
— Food sources: sunflower, olive and other vegetable oils.
Retinol
A lack of vitamin A provokes problems with the reproductive system in men. In women, retinol deficiency leads to menstrual irregularities and 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 larger doses of 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.
Ascorbic acid
Spring is a period of frequent respiratory diseases. What vitamins are best to take to prevent colds? The synthesis of interferons, proteins that have an antiviral effect, is stimulated by 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 currants, 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. suggests increased amounts of 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.
