During the late winter and early spring months, many people experience vitamin and mineral deficiencies. This article describes the SYMPTOMS of vitamin deficiency and the foods in which to look for them.
A vitamin deficiency is called hypovitaminosis . Meanwhile, avitaminosis is a more serious condition that develops due to an acute deficiency of a vitamin. For example, rickets and osteoporosis are vitamin D deficiency, beriberi is vitamin B1 deficiency, scurvy is vitamin C deficiency, pellagra is vitamin B3 deficiency, etc.
Therefore, the so-called “spring vitamin deficiency” is actually a hypovitaminosis , which is common to most people. Vitamin deficiency can occur due to an unbalanced and inadequate diet, frequent fast food consumption, and also because out-of-season foods are particularly depleted in essential nutrients.
Hypovitaminosis can weaken the immune system and cause various painful conditions. ⠀ “Spring vitamin deficiency”: general symptoms ⠀ Symptoms will largely depend on which vitamin the body is lacking, but below are the general symptoms of hypovitaminosis: ⠀ – fatigue; – drowsiness; – irritability; – depression; – dermatological manifestations; – deterioration of hair quality and hair loss; – frequent colds and decreased immunity; – muscle weakness.
How can you tell from your symptoms which vitamin you're lacking?
Vitamin D – frequent colds – excessive fatigue – decreased bone mineral density – depression – hair loss – muscle pain
Vitamin A (retinol) – dry skin – dermatological diseases (dermatitis, keratosis) – impaired eye adaptation to darkness – dandruff, dry and dull hair – infectious diseases
Vitamin C – frequent colds and decreased immunity – exacerbation of chronic diseases – increased tendency to vascular fragility (bleeding gums, nosebleeds) – weakness – anemia ⠀
Vitamin B1 (thiamine) – irritability – tearfulness – anxiety – memory impairment – sleep disturbances – tendency to constipation – increased fatigue – tingling in the extremities – shortness of breath
Vitamin B2 (riboflavin) – cracks in the corners of the mouth – inflammation of the oral mucosa – redness of the eyes, itching, lacrimation, photophobia – skin diseases (dermatitis, peeling skin) – muscle weakness
Vitamin B6 (pyridoxine) – increased excitability – irritability – anxiety – sleep disturbances – convulsions – stomatitis – conjunctivitis – numbness of the extremities – anemia
Vitamin B9 (folic acid) – anemia – absent-mindedness – memory impairment – insomnia – increased fatigue
Vitamin B12 (cobalamin) – memory impairment – increased fatigue – depression – numbness or tingling of the extremities – anemia – neurological disorders
What foods contain vitamins?
Despite the lack of vitamins in food during the spring, we can still replenish our body's deficiencies if our diet includes certain foods.
Vitamin D: fish oil, saltwater fish (cod, herring, mackerel), chicken liver, egg yolks, butter. The body can also produce vitamin D through sun exposure.
Vitamin A: sea fish liver, fish oil, chicken liver, carrots, pumpkin, red pepper, sweet potato, sea buckthorn, viburnum, rose hips.
Important: It is absorbed in the presence of fats, so animal sources are the best sources of vitamin A.
Vitamin C: rose hips, black currants, sea buckthorn, bell peppers, kiwi, parsley, dill, broccoli, Brussels sprouts, lemon, orange, spinach, strawberries.
Vitamin B1: wheat sprouts and other cereals, oatmeal, brown rice, whole grain bread, beans, peas, lentils, pistachios, cashews, spinach, offal.
Vitamin B2: offal, peas, buckwheat, oatmeal, greens, almonds, mushrooms, chicken eggs.
Vitamin B6: sprouted grains and legumes, walnuts, hazelnuts, garlic, pomegranate, greens, cabbage, chicken liver.
Vitamin B9: peanuts, chicken liver, beans, spinach, asparagus, walnuts, hazelnuts, broccoli, lettuce, almonds, buckwheat.
Vitamin B12: offal, chicken eggs, cheese, mackerel, sardines, tuna.
Please note that B vitamins and vitamin C are water-soluble, meaning they are not stored in the body. Therefore, these vitamins must be consumed daily.
Important! Only a laboratory blood test can accurately confirm the level of any vitamin in the body.