According to experts, vitamins and minerals help maintain health, participate in enzymatic processes and provide protection against free radicals. Deficiency or, conversely, excess of one or another vitamin will negatively affect the absorption or metabolism of another.
Even if you eat only healthy food, you will most likely not be able to get all the vitamins and minerals your body needs. Everyone knows that it is important to have a varied diet, and in order to make a menu for each day, you need to find out which products will make up for the lack of certain vitamins. It is known that the most common deficiency is seven vital vitamins.
Among the most important vitamins.
Vitamin A takes care of the health of teeth, skin, bones, cell membranes and eyes. Vitamin A deficiency can led to serious eye problems and even irreversible vision loss. Vitamin A deficiency suppresses the immune system and increases the risk of various fatal diseases. Vitamin deficiency is especially dangerous for pregnant women, children and nursing mothers. How to get vitamin A from food? Again, liver (any, including fish), sweet potatoes, carrots, dark green leafy vegetables are on the list.
Vitamin B12 is very important for blood, brain and nervous system functions. Every cell in the body needs it for all key processes to function normally. But!
The body cannot produce this vitamin on its own, so you need to “supply” it with food with a high vitamin content. Symptoms of vitamin B12 deficiency include impaired brain function and elevated homocysteine levels. How to replenish vitamin B12? You should add mussels, oysters, liver, meat, eggs, and dairy products to your diet. If you can’t buy some of these products, you can take dietary supplements.
Vitamin D is produced from cholesterol in the skin after exposure to sunlight. That’s why people living in regions where there is almost no sun are more likely to suffer from a deficiency of this group of vitamins (D1-D6). Vitamin D is important for bone development and overall health. However, the deficiency of this vitamin manifests itself over a long period of time, and specific symptoms are not immediately detected. However, with age, people suffering from vitamin D deficiency are more prone to bone fractures and muscle weakness. How to get vitamin D? You need to consume egg yolk, fish oil, and eat fish, namely salmon, mackerel, and sardines. It is also recommended to sunbathe, unless you are contraindicated for some other reason.
Vital minerals.
Minerals are necessary for the normal growth and development of bones, muscles, hematopoiesis, nervous activity, production of hormones and enzymes. The most important for a child’s body are Ca, P, Fe and Mg.
Vitamins and minerals are vital 2Onions, garlic, parsley, dill, celery contain phytoncides, which have a pronounced antimicrobial effect. It is especially important to use the listed products in the diet during periods of increased seasonal diseases (flu, acute respiratory infections, etc.) and spring vitamin deficiency.
Dried fruits (raisins, prunes, dried apricots, apricots, apples, pears, dates, figs) contain a large number of minerals, which significantly increases the nutritional value of dishes. Apricots and dried apricots have a very high content of phosphorus and magnesium, and there is iron. Raisins are rich in potassium, phosphorus and iron. Dried apples, dates and figs are rich in iron. Dried pears contain a lot of potassium and calcium.
Dried fruits are not only widely used for making compotes but can also serve as excellent additives for porridges and casseroles.
Nuts have high biological value, they are rich in minerals (K, P, Mg, Fe) and vitamin PP. Walnuts are recommended for weakened children, as they relieve fatigue, restore strength, and give energy.