Do you have dull hair in spring, weak nails, dry skin? The body lacks nutrients. Although we ate more calories in winter, our diet was poorer in vitamins and microelements. Now you need to quickly replenish their shortage.
Once upon a time, the pre-stock market was haunted by the specter of hunger: the pantries had run out of stocks accumulated in the summer and autumn. So the new harvest was awaited impatiently. Today, thanks to modern technologies, food can be stored for many months and years, and hectares of crops under glass guarantee fresh vegetables all year round. Nevertheless, after a few months of winter, our body is simply "hungry". Although we ate more calories (because we needed more fuel to maintain the right body temperature),dietwas poorer invitaminsandmicronutrients .
Vitamins that need to be replenished quickly
A-Retinol, or biologically active vitamin A, is found in egg yolks, full-fat milk and its products, fish liver, liver. Carotene, i.e. provitamin A, which is converted into retinol in the human body, is present in orange and green colored vegetables. And it is they - in the era of various slimming, low-fat diets - are the basic source of vitamin A. It is necessary, among others, for the he alth of hair and eyesight. When we do not have enough of it, the skin becomes dry and the so-called gooseflesh. In spring, we will quickly replenish the vitamin A deficiency by eating dried apricots and carrots. Drinking freshly squeezed carrot juice will be effective. And remember about fatty sea fish, which will additionally provide us with omega-3 fatty acids valuable for our he alth.
B - A diet rich in carbohydrates (in winter they are usually the main source of energy for the body) increases the need for vitamin B, which participates in burning them. She is also responsible, inter alia, for the nervous system, the appearance of hair and skin. However, the body must first "take care" of carbohydrate processing, because they give it energy. For this purpose, it uses up its reserves of vitamin B. And when they run out, for example, hair suffers from drying out and falling out, and the skin loses its elasticity and becomes acne-prone. We also get tired more easily, we may even have problems with our eyesight. Vitamin B6 deficiency also makes it difficult to lose weight. Recently it has been confirmedthat it is this vitamin that is involved in the synthesis of serotonin - the happiness hormone that acts as an antidepressant. When we lack it, we become depressed, we lose our will to live. Salvation is eating wheat germ, nuts, greens and offal. Avoid coffee that destroys vitamin B.
Vitamin A- daily requirement - 5000 IU; best spring source - dried apricots, carrots
Vitamin B1- daily requirement - 1.6 mg, nuts, best spring source - sunflower seeds, fish
Vitamin B6- Daily Requirement - 2 mg, Best Spring Source - Leafy Green Vegetables, Whole Grain Bread
Vitamin C- Daily Requirement - 75 mg , The best source in spring - grapefruits, peppers, rose hip preserves
Vitamin D- daily requirement - 2 IU (children 400 IU), best source - milk
C - Helps with iron absorption (i.e. protects indirectly against anemia), strengthens immunity, seals blood vessels and increases intellectual performance. It has also been proven to be an excellent antioxidant: it neutralizes free radicals that damage our body cells. Participates in the formation of collagen, thanks to which the skin retains a youthful appearance. This priceless vitamin is also very unstable: it is damaged by sunlight, high temperature, and contact with air. In addition, the human body is unable to store it. So you need to provide it in the food several times a day. The main source of vitamin C, or ascorbic acid, is fresh vegetables and fruits. And because in winter we eat less of them, the body may experience deficiencies of this invaluable substance for he alth. It is also worth knowing that its absorption is hampered, among others, by long-term use of aspirin (e.g. as an ingredient in medications in cardiovascular diseases) and oral contraceptives. When we lack vitamin C, we get sick more easily, we become lethargic and tired, and the skin loses its firmness. The best sources of vitamin C are berries (especially black currants in the form of juices and frozen foods), citrus, peppers and rose fruits (e.g. juices and preserves produced by Polska Róża). The latter have an additional advantage: the ascorbic acid they contain is more resistant to temperature and air than other vegetables and fruits. A glass of orange juice (freshly squeezed!) Served with breakfast or dinner will not only provide the necessary portion of vitamin C, but also increase (up to 4 times) iron absorption.
D - Our skin, under the influence of sunlight, produces this vitamin itself. Therefore, in winter, when the days are short, vaddition, rarely solar, its deficiency is very easy. Vitamin D, along with calcium and phosphorus, is involved in building bones and stimulates the work of the heart. But it also affects our nervous system. Hence, its lack may manifest itself in insomnia and nervousness. Good sources of vitamin D are egg yolks, milk (especially in spring, when the cows are already on pasture), giblets and fish oil.