'Vitaminosis' at the end of winter: what is this phenomenon and how to deal with it
'24.02.2020'
Source: Columnist
Spring beriberi is a problem that at the end of winter begins to worry many. But, strictly speaking, what we call "spring avitaminosis" is not exactly avitaminosis from a medical point of view, writes "Reviewer".
Vitamin deficiency is a disease that occurs due to the complete absence of any vitamin in the diet. Have you heard about scurvy? This unpleasant condition (an example of vitamin deficiency), accompanied by a rash, bleeding gums, loose teeth and bruises throughout the body - is the result of a lack of vitamin C.
“Spring avitaminosis” would be more correct to call “polyhypovitaminosis” - a complex decrease in the intake of essential substances from food. Yes, unfortunately, in winter we eat less fresh and whole foods, we are fond of baking, sweets, and fast food.
Polyhypovitaminosis can lead to temporary disturbances in the endocrine system, to dry skin, brittle hair, weakened immunity. Here are just too high doses of ascorbic acid, the situation can not be corrected. And prescribing multivitamin complexes for the treatment of vitamin deficiency is not the best solution, since useful substances from such tablets are absorbed much worse than from food.
How to support the body at the end of winter? How to prevent spring vitamin deficiency in yourself and your family members?
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Garden on the windowsill
It was not for nothing that our mothers and grandmothers grew onions in the kitchen in winter. Such "home-grown" greens are able to cover the lack of vitamins C, K and A. For example, feather onions contain almost a daily dose of these nutrients in 100 grams. In addition to onions, celery, dill and parsley take root well on the windowsill.
A modern novelty for the fight against vitamin deficiency is microgreens and grain seedlings. Sprouted peas, mung bean, oats, wheat, clover and other seeds contain a lot of vitamin B1, potassium, magnesium and phosphorus in an easily digestible form.
Growing microgreens is easy. The seeds must be washed, put on a plate covered with a napkin, and covered with a little water. In a couple of days, the "vitamin bomb" will be ready! It is better to start germination experiments with mung beans - they are the least capricious and demanding on conditions.
Do not forget to add fresh greens to your dishes daily!
Porridge, beans and nuts
We are used to thinking that most vitamins are found in fruits and vegetables, but in fact this is not entirely true. Vegetable fruits are a valuable source of vitamin C, potassium, flavonoids, but the main part of such useful components as B vitamins, vitamin E, magnesium, calcium, phosphorus, selenium, a person receives from cereals, legumes and nuts.
Make sure that in your diet every day there are 20-30 grams of nuts or seeds and a portion of whole grain porridge or a dish of legumes.
Feed your microflora
The microflora of our intestines also synthesize some vitamins and help in the fight against vitamin deficiency - these are biotin, vitamin B1, B2, B6, K2. But in order for the microflora to perform its functions correctly and in full, it is necessary to take care of its health.
Unfortunately, most foods containing “live bacteria” (probiotics) are ineffective. Instead, add to your diet food that can “feed” not only you, but also your microflora (prebiotics) - flax, homemade sauerkraut, kimchi, mushrooms.
Walks in the open air
Do not forget that daily walks in the fresh air, especially in sunny weather, help you reduce the risk of vitamin D deficiency, stimulate the immune system and improve mood.
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Fish, seafood and eggs
It is generally accepted that plant food supplies us with vitamins, and animal food - with protein. In fact, a number of valuable components (vitamins and vitamin-like substances) can be found exclusively in animal products.
For example, this is vitamin B12, which protects a person from the development of anemia - they are especially rich in fish and seafood. Or choline (vitamin B4), necessary for the normal functioning of the nervous system - it is found in eggs.
Fish and eggs are also rich in vitamin D, essential omega-3 fats, sulfur, iodine and fluoride. Nutritionists recommend eating 1-2 eggs per day, as well as adding 2-3 portions of fish to your diet weekly.
