How to survive the transition season: fighting vitamin deficiency

February is not only the month of love and severe frosts. This is also the last milestone on the way to spring. But not everyone manages to meet her beautiful and healthy. Vitamins and microelements will come to the rescue. What to take and why – read our material!

Even those women who do not spend 80% of their time near a computer, do not smoke, and do not abuse alcohol cannot survive the cold period of the year without problems. This sad situation is due to the lack of sun, a sufficient amount of fresh fruits and vegetables, simply put, vitamin deficiency.

Vitamin: B2 (riboflavin) - participates in metabolic processes and cellular respiration.
Symptoms of deficiency: seizures in the corners of the mouth, frequent herpes, cracked lips, dermatitis. Sources: brewer's and baker's yeast, almonds, beef and pork, eggs, fish, cottage cheese, cocoa.

Vitamin: B7 (biotin) - stimulates cell regeneration.
Symptoms of deficiency: no blush, pale skin with a bluish tint, peeling, wounds do not heal for a long time.
Sources: liver, rye bread, rice bran, beans, walnuts, egg yolk.

Vitamin: B9 (folic acid) - participates in hematopoiesis, regulates carbohydrate and fat metabolism in the body.
Symptoms of deficiency: dull, brittle hair, falling out more than usual. Sources: green leafy vegetables, beans, yeast, wholemeal, liver.

Vitamin: E (tocopherol) – regulates the process of peroxidation, slows down aging, stabilizes intracellular processes.
Symptoms of deficiency: dry and rough skin, areas with peeling appear that do not go away for a long time.
Sources: fish and seafood, nuts, milk, vegetable oil, seeds, sprouted grains.

Vitamin: C - synthesizes collagen fibers.
Symptoms of deficiency: dull, sagging skin, increased pigmentation, spider veins appear.
Sources: citrus fruits, black currants, rose hips, kiwi, apples, sauerkraut, radishes, bell peppers, spinach, lettuce, leafy greens.

Vitamin: A - protects the skin from negative environmental factors.
Symptoms of deficiency: the skin dries and peels, red spots appear (like frostbite), and there is a lot of painful inflammation.
Sources: carrots, apricots, onions, beets, butter, egg yolk, fish oil, liver.

Vitamin: P (rutin) - strengthens the walls of blood vessels.
Symptoms of deficiency: bruises appear even from light touches, blood vessels appear on the skin.
Sources: chokeberry, green tea, citrus fruits, grapes, plums, cherries, rose hips, raspberries, sweet peppers, garlic, tomatoes, sorrel, buckwheat.

Vitamin: PP (niacin) - participates in the synthesis of enzymes responsible for cellular respiration.
Symptoms of deficiency: the skin appears bluish or green, lips lose color, become gray or purple.
Sources: wheat germ, fish, chicken, milk, eggs, cheese, peanuts.

Microelement: potassium - responsible for the normal functioning of cell membranes.
Deficiency symptoms: fatigue, cramps, hair loss, apathy and depression.
Sources: sunflower seeds, almonds, chicken, cod, mushrooms, spinach.

Microelements: zinc and selenium - protect cell membranes from damage by free radicals.
Symptoms of deficiency: increased secretion of the sebaceous glands, rashes, inflammation and acne.
Sources: zinc - buckwheat, oat, barley cereals, legumes, meat, poultry; selenium - seafood, eggs, offal, corn, wheat grains, tomatoes, garlic, mushrooms, bread