Science already accurately diagnosed and compared our ailments with a shortage of certain vitamins and minerals. It would seem that such a trifle, but our body is sensitive to the lack of any milligram of necessary elements and gives persistent signals about their replenishment. In most cases, you can do without the use of products of pharmacological industry and replace tablets with conventional products.
Notice the excessive irritability and quarrels? You have iron deficiency, eat steak! Do your legs swell? Hence, not enough potassium. Ban the banana, from this double benefit: and tasty, and the body will get the necessary mineral. From now on, as they say, a little more in detail ...
1. VITAMIN B2 INSUFFICIENCY
The recommended daily dose is 1.3 mg for men and 1.1 mg for women. Vitamin B2 is important for the production and growth of cells, without it the body can not restore the skin and mucous cells with the proper speed. With its deficiency, for example, the corners of the lips may be cracked. It is also necessary for processing food into energy, so fatigue and migraine will be direct symptoms of a lack of vitamin B2. According to statistics, a fifth of girls between 11 and 18 years of age and one in eight women consume not enough vitamin B2. In men, vitamin deficiency is rare. The reason is that they eat more food (like everything is simple and simple!) And at the expense of the volume of the eaten get the required dose of B2. The situation with vitamin B2 deficiency is easily solvable - it is found in dairy products, just a glass (250 ml) of milk in the daily diet will remove all problems.
2. THE NEUTRAL OF VITAMIN A
There is no longer a migraine, as in the case of vitamin B2, and indigestion will signal a lack of vitamin A. A total of 0.7 mg per day for men and 0.6 mg for women is needed to protect mucosal surfaces of the intestine and airways from possible infections. But this number is also lost to each of eight teenagers of both sexes and 10 percent of men. Women less (6 percent) are deficient in vitamin A due to their vegetable diets, eating more carrots and greens containing vitamin A. The ration for solving the deficit is the simplest: carrots and liver, but the liver to pregnant women is not recommended that "enumeration" of vitamin A is not harm the fetus.
3. UNHEATH OF VITAMIN D
General pain along the body and local in the back or joints, plantar fasciitis (pain in the heels, especially in the morning), weakness and fatigue are such symptoms of a lack of vitamin D in the body. It is vital for the development and maintenance of bones and muscles, as it regulates the level of calcium and phosphorus. Strengthening our bones, vitamin is also important for the immune system, enhancing the protective anti-cancer capabilities of the body. The daily dose is only 5 μg (this is 0.005 mg! Compare with the above requirement for vitamins B2 and A). However, statistics indicate a low level of vitamin D in all age groups.
Deficiency of vitamin D is easily eliminated by your favorite canned sardines, salmon or even sprat if you consume at least a couple of servings per week. And in any sunny day necessarily jump out into the street and spend 20 minutes under the sunlight without any sun protection. Create the body all the conditions, he will provide himself with vitamin D.
4. SLOW OF ZINC
Have stopped to distinguish flavoring nuances of food? Perhaps this is due to the lack of zinc in the body. Recent studies by European physicians found that in patients with a lower zinc content in red blood cells, the ability to detect salty taste deteriorated. In general, zinc is necessary for the development and maintenance of taste buds and for the production of salivary enzymes. Its deficiency also manifests itself in increased catarrhal infections and delayed wound healing, as this mineral plays an important role in the functioning of the immune system and in the repair and renewal of cells.
Beef and lamb, nuts (preferably peanuts or cashews), whole grains will supplement zinc deficiency. The daily requirement for zinc in men is 9.5 mg, in women it is up to 7 mg.
5. REDUCTION OF POTASSIUM
Potassium is "tied" to help regulate the body's water balance, so its deficiency contributes to increased blood pressure. All this in a complex manifests itself in swollen legs, especially at the end of the day. Dieticians have determined that almost a quarter of all women do not provide the required amount of potassium in their diet.
Potassium is abundant in vegetables and fruits, especially in bananas. Therefore, all women who say in the evening with a groan: "How I have swollen feet!", It is recommended to eat up to five bananas a day, then a daily required dose of potassium 3.5 mg will be provided.
6. IRONING OF IRON
Physicians clearly noticed the relationship between a grumpy character and iron deficiency in the body. Previously, such symptoms recognized excessive pallor and, oddly enough, the shape of the nail in the form of a concave spoon (as if it could hold a water drop). Now, the increased irritability is considered to be the leading indicator of iron deficiency in all other factors.
Iron is one of the key components of red blood cells, they need it to spread oxygen throughout the body. If there is a shortage, then, first of all, the volume of oxygen supply to the brain will decrease. Hence the manifestation of quarrelsomeness. The daily required dose for men is 8.7 mg, and for women - as much as 14.8 mg! Only according to statistics, up to 30 percent of adolescent girls and 17 percent of women of all ages suffer from iron deficiency. Here is one of the explanations for the explosive quick temper and eccentricity of adolescent girls and the excessive (compared to men) grumpiness in older women.
Sources of iron of animal origin - beef, sardines, eggs, as well as green vegetables, nuts, legumes better than any tablets will help from grumbling. Men should not stint and often feed their wives with the products named. Then they are provided with family rest, no one will grumpily squeeze them.