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How to know which vitamins you need?

Vitamine

Frequently, our body gives us information about our health status. Sometimes the signals are evident, but in most cases we can’t get them: this is the case of the vitamins.
Most of these essential nutrients can’t be produced by our body, so the only way to incorporate them is through the diet.

Vitamine A:

It is essential for the health of your skin, your visual function, bone growth.

Signs of the lacking of Vitamin A:
– Having thin and weak hair or fingernails
– Insomnia
– Tiredness
– Poor appetite
– Eye and visual function problems
– Acne

Food containing Vitamin A? Spinach, hot red peper, swiss chard, tomato, carrots, broccoli, grains, kiwi, asparagus, egg, milk…

Vitamin C:

It s involved in the formation of collagen, bones and teeth, red blood cells and it also enhances the absorption of iron from food.

Signs of the lacking of Vitamin C:
– Dental or bones problems
– Tiredness
– Infections
– Dry skin
– Slow wound healing

Food containing vitamin C? Lemon, orange, kiwi, grapefruit, citrus fruits, tomato, strawberries, spinach, lentil, parsley, cress, bean sprouts…

Vitamin D:
It is required for calcium absorption and healthy bones.

It is produced when the skin is exposed directly to the sun, this is the reason why it is better known as “sun vitamin”.

Signs of the lacking of Vitamin D:
– Dental or bones problems
– Muscle strength loss
– Tiredness
– Cramps

Food containing vitamin D? Olive, milk, cheese, mushrooms…

Vitamine E:

It is an important antioxidant, that means that it protects our body from free radical damage. Besides, it boosts the immune system and the red blood cell production.

Signs of the lacking of vitamin E:

– Fatigue
– Deficiency of the neuromuscular activity
– Anemia

Food containing vitamin E? Wheat germ, whole-wheat flour, lettuce, watercress, almonds, sunflower seed, hazelnut, peanut, canola oil…

B-complex group of vitamins:

This group of vitamins are mostly related to the cellular metabolism.

Signs of the lacking of B-complex group:

– Anemia
– Scaly skin
– Constipation
– Hepatic disorders
– Tiredness
– Lack of appetite
– Chapped and dry lips
– Dry hair
– Brittle nails

Food containing this group of vitamins? Sunflower seed, rice bran, peas, parsley, broccoli, cabbage, oat, beans, maize flour, yeast, garlic, honey, milk…

Where does the lack of vitamins may come from?

– Unbalanced diet

– Lack of nutrition

– Tabacco and alcohol intake

– inappropriate storage of food

 

 





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