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If you think that you are not in danger of vitamin deficiency or vitarexia, then you are probably wrong. The season for fresh vegetables and fruits has shrunk somewhat. Besides, you live in a constant hurry, you don't have time for a normal meal. You suppress your hunger by reaching for a hamburger, hot dog or a bar. Then, torn by remorse, you decide to go on a drastic diet. You are on your way to getting vitarexia. Check if you are in danger of vitamin deficiency.
Witareksjathat isvitamin deficiencyaffects more and more women. Vitamins do not provide us with calories or energy values. You eat them to live! Unfortunately, your diet more and more often contains empty calories, saturated fats and simple sugars, and is deprived of valuable vitamins and minerals. Popular slimming diets also reduce not only calories, but also vitamins. No wonder more and more women suffer from vitamin deficiency - vitarexia - a morbid vitamin deficiency that can lead to serious medical conditions.
Vitamin deficiency: important food preparation
Rush is the greatest enemy of your he alth. So try to arrange your daily schedule so that you do not run out of time for basic activities, including, above all, calm and rational consumption of meals. First, pay more attention to what you eat. Most of the products offered by stores are highly processed, which makes them much less valuable. During industrial processing, vegetables and fruits lose about 70 percent of their vitamins. Also, when you prepare meals at home, you often deprive them of their vitamins. By cutting, peeling, soaking or cooking vegetables, you kill the vitamins in them and flush out the minerals. So try to cook the vegetables briefly or by steaming, and instead of peeling them clean them with a brush.
Vitamin deficiency: what counts is the menu
You think that if you spend all day at work, eating regularly is impossible? You're wrong. All you need to do is take with you or buy he althy products on the way. Don't start your day with coffee and a cigarette. The former washes out magnesium and B vitamins, the latter is a killer for vitamin C. For lunch, instead of reaching for a bar, eat a wholemeal bread sandwich with a slice of turkey and vegetables. They are also great as snacksFresh vegetables. For lunch, however, try to choose fatty sea fish and non-fatty meat with lots of vegetables. During lunch, do not talk about work, but try to relax and discuss something pleasant. Remember, stress causes the body to lack vitamins B and C.
Vitamin deficiency? Do not succumb to dietary fashion
Contemporary fashion promotes a very slim figure. Therefore, a large proportion of young women decide to go on drastic diets (e.g. fasting, diets based on only one ingredient). Being consulted with a dietitian, they try to lose weight on their own, often leading their body to a vitamin ruin. Avoiding fat consumption, they run the risk of vitamin deficiencies, mainly those that are fat-soluble, i.e. A, E, D and K.
Remember that vitamins, especially those obtained from fresh fruit and vegetables, cannot be replaced by them. You need them to live like oxygen and light. When it turns out that one of them is missing, your body will remind you of its own by giving you clear signals (weakness, brittle nails, hair loss, calf cramps …). You should then fill the gaps as soon as possible and finally change your habits.
Multivitamins from the pharmacy - yes or no?
Vitamins in tablets should be used like any other medicine, i.e. in justified cases and according to the doctor's recommendations. You should not take them prophylactically on your own. By swallowing large amounts and without consulting a specialist, you can lead to hypervitaminosis, i.e. an excess of vitamins in the body. Hypervitaminosis, as well as its deficiency, can cause many problems, the only difference is that there is no medicine for the excess and you have to wait for the body to remove it itself. A correct, daily diet should provide the body with as many vitamins as it needs. Without having to replenish them artificially.
ImportantVitamin cheat sheet
Vitamin A is essential for eyesight, growth, and the normal development of the immune system. In addition, it is responsible for the condition of the skin because it has a huge impact on the formation of connective tissue. Its rich sources are liver, butter, eggs, cheese, tuna, paprika, pumpkin, beans and carrots
Vitamins B strengthen immunity and have anti-depressant properties. Their lack can cause muscle spasms, digestive system disorders and seizures. You will find B vitamins, among others In meat, oatmeal, nuts, broccoli, broad beans, apples and beets.
Vitamin C soothes inflammation of the mucosa and helps in wound healing. Vitamin C can be found mainly in citrus fruits, but also in peppers, broccoli,parsley, black currants, raspberries, onions, chives, leeks, tomatoes.
Vitamin D protects the skin against free radicals, accelerates wound healing, and is also responsible for the condition of the bones. You will find it in the meat of milk fish, cheese, eggs, liver and … the sun. Exposing yourself to the sun's rays for 15 minutes each day is enough to meet your daily requirements for this valuable vitamin.
Vitamin E has anti-inflammatory properties, prevents infections, protects against free radicals, but above all helps to alleviate the unpleasant symptoms of PMS and supports fertility. Vitamin E is rich in: wheat germ, vegetable oils, nuts, sunflower seeds, corn, lettuce and spinach.
Vitamin K plays a huge role in blood clotting. It prevents hemorrhages and the expansion of blood vessels. You'll find vitamin K in lettuce, spinach, cabbage, cauliflower, potatoes, tomatoes, carrots, and strawberries.
Vitamin PP strengthens the condition of the skin and blood vessels. Vitamin PP deficiency. You can supplement the deficiency of PP vitamin by reaching for black currants, cherries, apricots, blackberries, peppers, dairy products, fish and groats.