Vitamins And Minerals – Vigorous Herbs
Whether we feel fit, vital, and able to cope with the stresses of everyday life also depends to a large extent on the foods we eat. The body needs vitamins and vital substances every day in order to remain efficient and resilient.
We all know the recommendations of what a good diet should look like. Despite the wide range of foods on offer, it is not always easy to eat a healthy and varied diet. Too often, out of time or convenience, hunger is satisfied with fast food or other unhealthy foods. In addition to bad eating habits, there are different needs in terms of the number of nutrients supplied. For example, children, athletes, pregnant women, and the elderly have an increased need for vitamins. In addition, there are risk groups for nutrient deficiencies at all ages. Acute infections, chronic illnesses, smoking, or growth phases in children and adolescents can lead to a lack of vitamin supply despite a sensible diet. A large-scale undersupply of the population shows, according to the nutrition report, vitamin D, folic acid, and vitamin B12, as well as calcium, iodine, and fluorine. A balanced, varied diet is undoubtedly the be-all and end-all for a healthy body. The supplementary supply of vitamins and other nutrients, e.g. lecithin, can be useful in certain phases of life.
Typical symptoms of vitamin deficiency
If the body lacks vitamins, this can be felt in different ways. Fatigue and increased susceptibility to infections are often symptoms. Vitamin D deficiency can have serious consequences, especially in children.
Signs of vitamin deficiency vary in strength
Even children, especially “bad eaters” with a constant lack of vitamins, are occasionally affected by deficiency symptoms. The symptoms of vitamin deficiency are diverse and different in severity. They range from tiredness and concentration problems to, in rare cases, softening of the bones.
Deficiency symptoms of individual vitamins
Each vitamin fulfills specific tasks in the body. This is why there are different symptoms of deficiency. Possible symptoms of vitamin deficiency are
- Vitamin C - tiredness, susceptibility to infection, general poor performance, joint pain, bleeding gums in the case of massive deficiency, wound healing disorders
- Vitamin D - nervousness, declining bone strength, rickets in children, weak muscles, poor tooth formation
- Vitamin B1– circulatory problems, neurological disorders such as burning feet
- Vitamin B2 - cracked corners of the mouth, skin rash (exanthema)
- Vitamin B6 - inflammation of the skin and mucous membranes, loss of appetite, sleep disorders, irritability, depressive moods
- Vitamin B12 - tiredness, permanent fatigue, paleness, general poor performance
- Vitamin A - dry, flaky skin, blurred vision (very rare)
- Vitamin E - dry skin, poor concentration, fatigue
Symptoms of Vitamin C Deficiency
Especially in the cold season, the body needs a sufficient supply of vitamin C to ward off infections. Many people know that citrus fruits (oranges, lemons, grapefruits) contain a particularly high amount of vitamin C. Local vegetables and herbs, such as parsley, broccoli, and kale, also contain a lot of vitamin C. Even so, the vitamin C intake from food is sometimes insufficient to support the normal function of the immune system. The best-known symptom of vitamin C deficiency is an increased susceptibility to infections. A deficiency can also lead to depressive moods, tiredness, and joint pain.
Vitamin D deficiency
Vitamin D is especially important for the stability of the bones. The body can produce the vitamin itself – however, it needs sufficient sunlight to do this. A small proportion of the daily vitamin D requirement is also taken in through food (e.g. from fish and mushrooms).
More than every second German suffers from a vitamin D deficiency, and children can also be affected by deficiency symptoms.
Symptoms of Vitamin D Deficiency
A too-low vitamin D supply can have serious consequences for the body, especially in children. In the worst case, a deficiency leads to rickets, a serious growth disorder. Children who suffer from a vitamin D deficiency sometimes also tend to have weak muscles and poor tooth formation. In adults, vitamin D deficiency can lead to softening and loss of bones (osteoporosis) and also to increased nervousness and irritability.
Prevent vitamin deficiency
A vitamin deficiency comes about quickly and can have unpleasant consequences. A balanced mixture of vitamins is the best prevention.
Many people pay attention to vitamin C-rich food (e.g. oranges), especially in winter, so that the immune system functions normally and they do not catch colds or other infections as far as possible. This is by no means wrong and a very good start! In order to stay fit and productive, however, the body needs a balanced combination of all important vitamins.
Vitamin-rich food strengthens the immune system
A regular and varied diet is the basis for a sufficient, varied supply of vitamins and a strong immune system. Vitamins are found in fruits, vegetables, herbs, dairy products, eggs, fish, meat, whole grain products, nuts, and vegetable oils.
You don’t have to be a great cook to eat healthy and rich in vitamins. Basically, it is enough to pay attention to versatility and regularity in the food intake.
Tips for a balanced diet rich in vitamins
- Use fresh ingredients when you cook
- Eat whole grains
- Take your main meals (breakfast, lunch, and dinner) regularly and in peace
- Have breakfast every day
- Try to eat fruits and vegetables five times a day
- If you cook vegetables briefly in a little water, as many vitamins as possible are retained
- Avoid fast food, it contains hardly any vitamins and nutrients
- Avoid radical diets
Sometimes there is an increased need for vitamins
The body has a higher vitamin requirement not only in the cold season but also in certain life situations. This is the case, for example, with children and adolescents in growth phases and also with pregnant women and nursing mothers. In order to prevent vitamin deficiencies, you should pay particular attention to your diet and a healthy lifestyle in these phases and situations.
Dietary supplements can bridge “vitamin sagging”
Vitamin supplements are not a substitute for a healthy diet. In certain situations, for example, during periods of stress, in which there is little time to cook and eat, it can be useful to take it to cover the need. Vegetarians/vegans whose vitamin requirements are not covered by food can also benefit from the intake.
Tips for vitamin deficiency
You don’t have to be a food expert to eat healthy and rich in vitamins. Anyone who eats fresh fruit and vegetables every day has already done a lot to meet their vitamin requirements. But the type of preparation also determines how many vitamins we consume.
A varied diet is a be-all and end-all
The German Nutrition Society recommends eating vegetables three times a day and fruit twice a day. The vitamin requirement is not yet covered with delicious “greens”. A single food never contains all of the essential vitamins. Therefore, the daily food intake should be mixed and varied.
Multi-vitamin products can be useful in certain phases
Dietary supplements are not a substitute for a balanced diet. In particularly stressful times or in phases of life in which there is an increased need for vitamins (e.g. pregnancy, breastfeeding, during and after infections), they can be a useful support to supply the body with sufficient vitamins.
There are “vitamin bombs” in every season
Fresh foods are the best vitamin suppliers of all. Foods that are particularly rich in vitamins include:
- Sea buckthorn contains ten times as much vitamin C as citrus fruits. The daily requirement of an adult is already covered by 50 milliliters of sea buckthorn juice (available in health food stores).
- Broccoli is high in folic acid. It is important for cell formation and in growth phases. Folic acid is particularly important for pregnant women so that the central nervous system of the embryo develops healthily.
- Cheese, such as camembert, is an important source of vitamin B12. It contributes to the normal functioning of the nervous system and has a positive effect on the cardiovascular system by contributing to normal homocysteine metabolism.
- Even meat contains large amounts of vitamin B12. Beef also contains larger amounts of biotin and niacin.
- Kale is the perfect winter source of vitamins. It contains Vitamin K and E, several B vitamins , and large amounts of vitamin C.
- Almonds contain very much vitamin E. A deficiency can lead to poor concentration and fatigue.
- Salmon is rich in vitamin B6. Vitamin is very important for metabolism. Salmon also contains valuable omega-3 fatty acids.
- Carrots are ideal sources of vitamin A. Among other things, vitamin A is important for eyesight, especially for night vision.
Tips for storing and preparing fresh food in a way that preserves vitamins
- Store in a cool, dry, and dark place
- Store muesli, nuts, and rice in airtight cans
- Wash vegetables and fruit whole and for as short a time as possible
- Pay attention to vitamin-friendly preparation: short cooking times, moderate temperatures, little water