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- Strength is all in cabbage: what fruits and vegetables will save from hypovitaminosis
Strength is all in cabbage: what fruits and vegetables will save from hypovitaminosis
In the last winter month, Russians try to solve the problem of seasonal vitamin deficiency with the help of fruit and vegetables. Not everyone can afford overseas fruits, but it is possible to make up for the lack of micronutrients without going beyond the budget. What are the main types of hypovitaminosis threaten our compatriots, whether it is possible to correct the situation with the help of products and what - in the material "Izvestia".
How hypovitaminosis differs from avitaminosis
Specialists Rospotrebnadzor advise in the last winter month especially carefully monitor the diet to get enough vitamins in the body. Natural anomalies, temperature changes, lack of sunlight and lack of necessary micronutrients can undermine health and weaken immunity. In the February diet, foods rich in vitamins C, A, D and B vitamins play a big role, emphasize the agency.
People unknowingly call any vitamin deficiency as avitaminosis, but such a severe form of vitamin deficiency is quite rare in the modern world.
- There are conditions in which the absorption of certain vitamins or basically substances in the gastrointestinal tract is disturbed. For example, if the stomach is operated or the patient has atrophic gastritis, or other health problems, when the enzyme systems are disturbed. The absorption of some vitamins can be disturbed in gallbladder diseases, pancreas diseases, - comments Anastasia Podkhvatilina, endocrinologist, nutritionist of the National Medical Research Center "Treatment and Rehabilitation Center" of the Ministry of Health of Russia.
Usually Russians face another form of shortage of important micronutrients - hypovitaminosis. It is often seasonal.
- If we translate literally, hypovitaminosis is a condition when the body does not have enough vitamins. Everyone of us is at risk, especially if we eat a monotonous diet and pay little attention to the choice of products," Podkhvatilina comments.
Alexei Bereznikov, Doctor of Medical Sciences, Head of the Department of Dietetics at ROSBIOTECH University, notes that if a partial vitamin deficiency is diagnosed, the main symptoms will be rapid fatigue, reduced efficiency, increased irritability, decreased resistance to infections.
What contains vitamin C
Russians usually think about the problem of hypovitaminosis in winter and spring. People first of all actively buy fruits and vegetables, considering them the main sources of vitamins.
- Fruits do contain various vitamins, but if we are talking about hypovitaminosis, they can not be considered a complete remedy to fill the lack of microelements. It is necessary to undergo an examination and take vitamins as prescribed by a doctor. This is done only according to the results of tests, because overabundance of vitamins can also lead to negative consequences, - warns Alexei Bereznikov.
According to the endocrinologist, the need for vitamins is individual and depends on the patient. This is also why it makes sense to determine your risk group and get the necessary recommendations on replenishing the necessary substances with the help of specialists.
- The doctor can help to determine the lack of a particular vitamin and prescribe timely prevention. No matter how well you eat, some diseases and conditions may require additional medications," warns Anastasia Podhvatilina.
Nevertheless, a complete diet and competent choice of products helps to avoid serious health problems.
Under the universal winter hypovitaminosis doctors primarily understand the deficiency of vitamin C. Even if a person feels relatively well, ascorbic acid may not be enough for the body, because its natural sources - berries, fruits and vegetables - do not grow in winter, Podkhvatilina emphasizes.
Rospotrebnadzor specialists advise to get ascorbic acid in the form of decoctions and drinks, using rose hips, sea buckthorn, mountain ash, currants. A lot of vitamin C in persimmons, kiwi, citrus fruits.
- You can make compotes from berries, but without added sugar they will not be to everyone's taste. It is good to add frozen berries to porridge, protein yogurt and tea. This is also an excellent source of vitamins and dietary fiber, - adds Anastasia Podhvatilina.
Endocrinologist does not advise to look for vitamin C in jam: heat treatment and a large amount of sugar make this product more harmful than useful.
And those who can not afford overseas fruits, as an alternative to fresh fruit doctors recommend to include in the diet valuable fermented product - sauerkraut.
- The essence of fermentation - preservation of products with the help of organic (lactic) acid, which prevents the reproduction of pathogenic bacteria. It is formed under the action of lactobacilli, which are found in sour and fermented products, which are essentially the same - sour. An example is sourdough," says the professor.
Sauerkraut occupies a special place in the line of fermented products.
- In the process of souring cabbage, a large amount of ascorbic acid is released. This property makes the product analogous to citrus fruits in terms of vitamin C content. Sauerkraut is delicious eaten in vinaigrettes and in Provençal salad, which includes cranberries, cranberries and sometimes dried fruits," explains Alexey Bereznikov.
According to Podkhvatilina, when properly prepared, this fermented product is very useful not only as a source of vitamin C. Sauerkraut serves as a feed for microbiota - a group of microorganisms that help a person to maintain the immune system, synthesize useful substances and defend against infections.
Sun, air and cod
Another obvious seasonal deficiency for most parts of our country is vitamin D deficiency.
- Vitamin D protects immunity, is responsible for carbohydrate and fat metabolism, participates in the regulation of the cell cycle, facilitates calcium absorption, strengthens skeletal muscle and neuromuscular conduction, normalizes the heart and blood vessels, promotes muscle tone. Vegetables and fruits do not contain vitamin D," says Alexey Bereznikov.
Normally, vitamin D is produced in the skin under the influence of sunlight, but at the end of winter they are catastrophically lacking in many regions, emphasizes Podhvatilina. By the way, according to the doctor, preventive intake of this vitamin some groups of the population need all year round. In particular, with age, the ability to produce the vitamin even under the influence of the sun decreases.
The vitamin is abundant in "wild" fish, cod liver, which is caught in the northern seas, and other products of animal origin. But it makes no sense to rely only on products in this case: it is more reasonable to choose your dose with the help of a doctor.
At the end of winter, people especially need B vitamins: they are involved in metabolic processes and energy formation, according to the Rospotrebnadzor website. The diet should include lean meat, liver, fish, oil, cereals, green vegetables, legumes, nuts, seeds, rice, eggs, yeast, coarse bread. Each vitamin in this group has a different role to play. Plant foods also contain vitamins from an important group. And again: it is not necessarily necessary to buy expensive overseas fruits.
ROSBIOTECH data on the value of B vitamins and their content in vegetables, fruits and berries (per 100 g of product).
Vitamin B1 stimulates brain function, supports the cardiovascular and endocrine system, normalizes the acidity of gastric juice, increases the body's resistance to various infections. Vitamin contains: potatoes, carrots, radishes, beets, beans, cabbage, spinach, oranges, apricots.
However, to treat the deficiency of B vitamins, doctors still recommend the use of drugs, emphasizes Alexei Bereznikov. The dosage is determined in accordance with the results of tests prescribed by a specialist. If the value is far below the norm, no products will not help.
Blueberries and potatoes
Specialists emphasize the special importance of vitamin A. It supports vision, promotes healing of wounds, protects the body from various infectious diseases. Replenish the deficiency of micronutrient will help, in particular, fruits of bright color. The leader in vitamin A content among fresh fruits is considered to be carrots - in 100 g of product contains 7.9 mg of valuable vitamin. With a large gap from it comes pumpkin (1.6 mg), in third place is apricot (1 mg), and in fourth place - bell pepper (0.1 mg).
Prof. Bereznikov advises not to ignore the lack of vitamin E. This micronutrient removes free radicals, mitigates the effects of radioactive substances, reduces the risk of atherosclerosis and heart disease, prevents the development of cataracts. If you bet on fruits and vegetables, it makes sense to include broccoli (15 mg per 100 g of product), tomatoes (14 mg), kiwi (14 mg), blueberries (12 mg), apricots (4.33 mg), olives (3.61 mg) in your diet for the sake of vitamin E. However, the best sources of vitamin E are still considered to be vegetable oils, sprouted grains, eggs and fatty sea fish.
For vitamin K, which plays an important role in the prevention and treatment of cancer, preventing the reappearance of tumors after surgery, you can also go to the vegetable department.
- Vitamin K increases the content of healthy cholesterol in the blood, improves reproductive function, and enhances the antioxidant effect of vitamin E," says Bereznikov. - It is found in green peas (0.3 mg per 100 g of product), rose hips (0.08 mg), tomatoes (0.40 mg), carrots (0.1 mg), potatoes (0.08 mg), cauliflower (0.06 mg).
Alexei Bereznikov also recommends taking care of vitamin F, which is responsible for oxygen metabolism and energy production. It regulates the amount of hormones in the blood, coordinates intercellular connections, protects the skin from various dermatologic diseases. Among the fruits, vegetables and berries that contain vitamin F are avocados, dried fruits, corn, black currants, gooseberries. It is also found in fish oil, liver, caviar, milk and milk products, egg yolk.
Experts advise, selecting products, monitor not only the diet, but also the state of the body as a whole. Often patients complain of general weakness, decreased efficiency and bad mood, but it is worth normalizing rest and sleep, as it already becomes much better, emphasizes Podhvatilina.
Переведено сервисом «Яндекс Переводчик»
