How to determine vitamin deficiency
Vitamin deficiency – a deficiency of vitamins in the body – manifests itself in different ways depending on which vitamin is lacking. More often faced with a lack of several vitamins. The risk of vitamin deficiency increases in the spring, when the body lacks vitamins C, A, E, D.
Causes of vitamin deficiency
• Unbalanced nutrition
Vitamins enter the human body with food or are synthesized in it from their predecessors – provitamins under certain conditions. A uniform diet, the absence of important components in the diet: vegetables, or protein foods, or fats – leads to a deficiency of vitamins and vitamin deficiency.
• Deficiency in the diet of fresh fruits and vegetables
The causes of vitamin deficiency in the spring are insufficient consumption of fruits and vegetables, which leads to vitamin deficiency C. By spring, the content of vitamin C (ascorbic acid) in apples, carrots, and cabbage that have been lying all winter is reduced. Even if there are enough fruits and vegetables, there will be little ascorbic acid in them.
In addition, vitamin C in the body does not accumulate and it is impossible to stock up on it throughout the winter. It should be ingested daily.
• Lack of fermented milk products in the diet
The bacteria that colonize the intestines synthesize B vitamins. A deficiency of fermented milk products leads to intestinal dysbiosis, that is, to a reduction in beneficial microflora, and therefore to a lack of vitamins B3, B12, B9, and K.
• Diseases of the gastrointestinal tract
Vitamins are poorly absorbed in some diseases of the gastrointestinal tract, especially the intestines. This condition is called malabsorption syndrome. Infectious diseases, worms (worms), and dysbiosis lead to it.
• lack of sunlight
This is the reason for vitamin deficiency D. Vitamin D is synthesized in the skin under the influence of sunlight. During a long dark winter, the sun’s rays do not fall on the skin, and clothing also interferes. As a result, vitamin D is deficient in spring.
Under stress due to increased production of hormones in the body, the consumption of vitamins C, E, and B. increases. As a result, they are deficient.
• Smoking and drinking
The toxic substances contained in cigarette smoke destroy vitamins and prevent them from being absorbed. Smoking has a particularly strong effect on vitamins A, E and C. The same is true for alcohol – it “leaches” vitamins C, groups B, K, A, E. from the body.
Some drugs interfere with the absorption of vitamins, so their long-term use can lead to vitamin deficiency. Antibiotics destroy B vitamins and ascorbic acid. Aspirin is “to blame” for the low digestibility of vitamin B9 (folic acid), and laxatives disrupt the absorption of vitamins A, E and K. Mineral oils may be the reasons for the deficiency of fat-soluble vitamins.
Some drugs kill beneficial bacteria in the body.
How is vitamin deficiency manifested?
To fight vitamin deficiency, you need to know what signs accompany this condition.
These signs appear with a deficiency of almost all the main vitamins – C, A, group B, E. Therefore, in spring, with a deficiency of vitamins, we feel unwell, get tired quickly, we have reduced working capacity, and there is no energy.
Frequent Infectious Diseases
The spring surge in colds is associated with vitamin deficiencies C, A and B3. Vitamin deficiency weakens the immune system, protection against infections is violated.
Long wound healing
This is a sign of a lack of vitamin C – ascorbic acid.
Problems with nails and hair
Flaky, brittle, yellowing nails, split or falling hair may indicate a deficiency of vitamins A and group B.
Brittle nails – vitamin deficiency
Dry, flaky skin, the appearance of acne, pustules on it are associated with vitamin deficiency A. Deterioration of the skin condition, as well as the development of painful cracks in the corners of the lips (jam), may indicate a lack of vitamin B2. If the skin ages quickly, the body is deficient in vitamin E.
A decrease in visual acuity, its deterioration at dusk (night blindness), pain and burning in the eyes is caused by a deficiency of vitamin A. Vision also suffers with a lack of vitamins B2 and E.
Lack of B vitamins affects the state of the nervous system. Vitamin B deficiency is manifested by frequent mood swings, increased irritability, depressive states, sleep disorders (insomnia or drowsiness), memory problems, difficulty concentrating. The same signs appear with a deficiency of vitamin E.
How to deal with vitamin deficiency
If there are signs of vitamin deficiency, you need to review your diet and include foods rich in vitamins in which there is a deficiency. Nutrition should be complete, containing proteins, fats and carbohydrates in a ratio of 3: 2: 5. It is better to cook or bake foods, refuse fried foods. Be sure to eat fresh vegetables and fruits.
With avitominosis, vegetables should be present in the diet
Avoid stressful situations.
It is more to be in the fresh air, especially on sunny days.