Nutritionist: Almost Everyone Experiences a Deficiency of These Vitamins in Winter 0 6

“In winter, our diet undergoes changes: seasonal vegetables and fruits disappear, and we start reaching for hot, fatty, and hearty foods. This can lead to a deficiency of vitamins, macro- and microelements,” noted doctor Anastasia Anokhina.

According to the specialist, the lack of vitamin D and several other vitamins in winter affects all people, reports med2.

Vitamin D. This vitamin is produced by the body under the influence of sunlight on the skin. The lack of sunlight in winter is the main cause of vitamin D deficiency. To replenish its levels in the blood, supplements can be used, but it is advisable to consult a doctor before using them.

Foods containing vitamin D: the main sources are animal products — fatty fish, caviar, egg yolks, and dairy products.

Signs of vitamin D deficiency:

* muscle weakness, cramps;

* frequent colds;

* mood swings, irritability, and depression;

* poor dental health;

* decreased appetite.

Vitamin C. The deficiency of this vitamin in winter is explained by the lack of fresh plant products.

Foods with vitamin C: rose hips in any form, citrus fruits, cabbage, bell peppers, and kiwi.

Symptoms of vitamin C deficiency:

* increased fatigue;

* depressive states;

* connective tissue problems (gingivitis, petechiae, rashes, internal bleeding, poor wound healing).

B vitamins. Their deficiency is often associated with an unbalanced diet but can also be caused by diseases that prevent the body from absorbing these vitamins from food.

Foods containing B vitamins: fish, mushrooms, grains, whole grain products, yeast, and meat.

Symptoms of B vitamin deficiency:

* sudden insomnia without stress;

* sharp mood swings, irritability;

* memory deterioration;

* headaches;

* increased fatigue.

Vitamin A (retinol). The deficiency of this vitamin is related to insufficient content in food, as well as absorption disorders or liver diseases.

Foods with vitamin A: eggs, pumpkin, persimmon, and carrots. Plant sources of vitamin A are better absorbed when combined with vegetable oil.

Symptoms of vitamin A deficiency:

* increased skin dryness;

* hair problems: brittleness and loss;

* eye diseases, night blindness (decreased vision in the dark);

* diarrhea, development of gastritis;

* in children — delayed physical and intellectual development.