With the onset of spring, we are afraid of one scourge - avitaminosis. And do we know what it really is? Vladimir Spirichev, head of the laboratory of vitamins and minerals, Institute of Nutrition, RAMS, dispelled all our doubts. He told us everything about vitamins and vitamins for the human body.
What is vitamin deficiency from a scientific point of view?
In fact, avitaminosis is a serious but rare disease. It is often confused with hypovitaminosis, this is just an inadequate, or rather even a non-optimal provision of the body with vitamins. Most residents of megacities are faced with hypovitaminosis, and at any time of the year. This is associated with stress, and with a sedentary lifestyle, and with poor ecology, and most importantly, with improper eating "in haste": semi-finished products, preservatives, where to get vitamins? It is primarily about vitamin C, vitamins of group B (B1, B2, B6, folic acid), as well as a lack of iodine, calcium and iron.
Why did our ancestors did not suffer from a lack of vitamins, and now this is just the disease of the century?
The problem is that vitamins in our body are practically not produced and do not remain in reserve. Therefore, to get them, you need to eat a lot and varied. The daily ration of a soldier of the Russian tsarist army included 1 kg of 300 g of bread and a pound of meat at an energy expenditure of 5-6 thousand calories per day. And today, people spend no more than 2-2.5 thousand calories per day and eat half as much as two centuries ago, despite the fact that in products that are produced on an industrial scale, the amount of vitamins remains several times less than in similar products a hundred years ago. So it turns out that vitamins are sorely lacking.
Where to seek salvation?
Of course, you need to try to eat in a balanced way. In the diet should be proteins, fats and carbohydrates. And as diverse as possible: vegetables, fruits, greens, the same sauerkraut. We recommend including in the diet products (bread, milk, drinks), additionally enriched with vitamins. And it is also very important to move as much as possible, go in for sports or just walk more. This activates the metabolism.
How to choose a vitamin complex?
Pay attention not only to the content of vitamins, but also trace elements (magnesium, iron, potassium, zinc, copper, manganese - they also actively participate in the life of the body). It is important that the preparations contain all the necessary vitamins in daily doses. As a rule, the "power" of vitamins is indicated in mg. RNP (recommended consumption rate) or RDA is sometimes indicated in parentheses. It is desirable that this figure is close to 100%. If the manufacturer hides such information, then the drug should be treated with caution. Do not buy vitamins with the contents of the entire periodic table. In our country, for example, there is a lack of minerals: magnesium, zinc, calcium, iron. The remaining components are less well understood. There is a problem of vitamin C deficiency, B group vitamins and carotenoids. It is enough to have these components. The complex may not suit you personally, therefore, if you receive nausea or ill health when taking vitamins, you need to change the drug. We recommend drinking vitamins at least twice a year.
Do I need to take vitamins exactly as prescribed by the doctor?
This is necessary only when it comes to the use of monovitamins for medicinal purposes. In doses, usually exceeding the physiological need of hundreds and thousands of times. In addition, often for medicinal purposes, vitamins should be taken by intramuscular or intravenous injection. And in order to make up for the lack of vitamins in your regular diet, including vitamin-enriched foods or taking regular supplements regularly, a strict doctor's appointment is not required. But too much to go too far, of course, is not worth it. Do not abuse vitamins and vitamins for the human body.
How to avoid overdose when taking vitamins?
If the complex does not cause unpleasant sensations or bad health, and the dosage of vitamins in it is within the physiological needs of a person, then you can take it constantly, even for the rest of your life. There can be no overdose here. The danger will arise only with prolonged intake of vitamins in colossal doses. This is never allowed in preparations, additives or fortified products intended for preventive purposes. So a competently composed multivitamin complex, taken according to the instructions, will not bring harm.
You do not have enough vitamins if:
• You wake up heavily in the morning, feel that you have not had enough sleep and rest;
• Constantly feel drowsy and lethargic during the day, quickly get tired;
• You can not concentrate, you forget everything, attention is dissipated;
• Often you are irritable for no reason, fall into unexpected depression;
• You notice that the condition of the hair and scalp has worsened;
• You often get colds.
What causes a lack of vitamins.
The lack of vitamins badly affects the mood, appearance and can entail certain problems:
• Skin is dry and cracking - you have a lack of vitamins C, B6, A and biotin.
• There are rashes on the skin - you have a deficit of B6, PP and A.
• Periodic nausea - you have a lack of vitamins B1, B6.
• There are problems with vision - you lack A, B2, B6.
• Appetite is significantly reduced - you lack vitamins A, B1, B2, B6, B12, biotin
• Insomnia - B6, PP.
• You are constantly irritated and worried - you have a shortage of vitamins C, B1, B6, B12, PP, biotin.
• stomach problems - lack of B12, PP, FC, A.
• Poor hair condition - vitamins B6, biotin, A.
• Frequent infections - lack of vitamins C, A