How to make up for the lack of vitamins in spring

With the arrival of spring, the weather gets warmer, and the sun starts to come out more often. However, during the awakening of nature, many people notice lethargy and loss of strength. These symptoms are characteristic of vitamin deficiency, which hides a seasonal vitamin deficiency. Izvestia tells how to make up for the lack of vitamins and help the body recover after the winter.

How to detect vitamin deficiency

The lack of vitamins is most clearly indicated by increased fatigue, decreased performance, deterioration of mood and sleep quality. Often, dry skin, redness of the mucous membranes, brittle nails and hair are added to this.

People suffering from acne, including teenagers, have acne rashes on their face and body. It should be noted that these and other symptoms can occur even when the body lacks only one essential vitamin.

Popularly, such manifestations are often called spring, or seasonal, vitamin deficiency. However, from the point of view of medicine, this concept is not entirely true. Vitamin deficiency is a profound deficiency of one or more vitamins, which can lead to serious pathologies, such as impaired vision and skin condition, as well as exacerbation of chronic diseases.

It is more correct to call the condition habitual for spring hypovitaminosis. Most often, its causes are a lack of vitamins in food and metabolic disorders. In order to avoid discomfort and return to normal life faster, it is necessary to make up for the lack of vitamins as soon as possible.

What vitamins does the body lack in spring

In spring, the body is primarily deficient in vitamins C, D, and group B. This is due to the fact that in the winter months there are not enough conditions to replenish them. Meanwhile, the lack of these vitamins directly affects the overall well-being.

Vitamin C increases the body's resistance to various infections. If there is not enough of it, the immune system weakens, and the beginning of spring is accompanied by frequent colds.

Vitamin D, which is also called "solar", plays an important role in the neuromuscular system. Its deficiency in childhood can lead to rickets, in adulthood — to muscle weakness, lower back pain, risk of falls and fractures.

B vitamins are involved in the work of the central nervous system, helping to resist stress and fatigue. They are also necessary for the normal functioning of the circulatory and cardiovascular systems.

Even in the spring, there may be a deficiency of vitamin A, called the "vitamin of vision", and vitamin E. In the first case, a person's eyesight begins to deteriorate. With a lack of vitamin E, which is considered the "vitamin of youth", the skin loses elasticity, and the hair becomes dull and begins to break.

How to make up for the lack of vitamins in spring

Vitamin balance is often maintained with the help of multivitamin complexes — preparations containing several vitamins and trace elements in one capsule. They are designed to compensate for possible nutritional deficiencies, for example, in case of malnutrition, increased body needs in athletes, pregnant women and the elderly.

Individual preparations containing any one vitamin, monovitamines, are also available. Such supplements are used to solve certain health problems and prevent specific diseases. However, they should be prescribed by a doctor based on a general blood test and individual health characteristics.

But you should not rely on vitamin complexes alone. You can't do without the principles of healthy eating anyway. Especially considering the fact that vitamins are absorbed better in combination with other essential substances found in food.

What foods should I include in my diet

In the spring period, first of all, you should consume more citrus fruits, in particular, lemons and oranges. These fruits contain high amounts of vitamin C, which protects the immune system. And due to the content of B vitamins, they have a beneficial effect on the nervous system and increase vitality.

In addition, it is worth paying attention to kiwi. Like oranges, they are rich in vitamin C and fiber, which helps to cleanse the intestines and give a feeling of fullness. You should buy pleasantly smelling and weighty fruits, since heavy fruits contain more juice. It is better to use them fresh or in the form of smoothies.

Currant berries, sea buckthorn, rosehip, spinach, broccoli, cauliflower and sauerkraut contain a lot of vitamin C. Berries are not recommended to be boiled for a long time, and vegetables should be steamed to preserve their beneficial properties.

Vitamin D deficiency can be compensated by consuming fish oil and fatty fish varieties. For example, tuna, herring, salmon, mackerel, sardines in oil, red and any other fish roe. High vitamin D content is also found in eggs (yolk) and dairy products. Unlike vitamin C, it is resistant to high temperatures.

In addition to vitamins, minerals must be present in the diet. Among the most important in spring are calcium, iron and zinc. Their deficiency leads to dizziness, fatigue, and sleep disturbances. To avoid such manifestations, veal and beef liver, nuts, beans, pumpkin seeds, vegetable oil (preferably unrefined) and green apples should be eaten.

Earlier, Izvestia reported, which product makes up for all the missing vitamins in the body.