February-March is the time when people "walks" the so-called winter beriberi. Until the new crop is still far and overwintered in nature, the vitamin content decreases drastically because time is their worst enemy. Because of this, these are the months had a high incidence of influenza, as well as numerous complaints on all sorts of disruptions in the body: weakness, lack of energy, lower mood. Also now begin serious problems with the condition of the skin, hair and nails. Meanwhile, this does not mean that it is time to run to the pharmacy and buy expensive synthetic vitamins. There are affordable ways to stay in shape until the next vitamin season and to compensate for the loss of the most important vitamins. About them we were told by a naturopath Elena Svitko and physician of the city hospital №8, Kiev Vladimir Shuvalov.
Vitamin A
Signs of deficiency: impaired vision, conjunctivitis and blepharitis, photophobia, night blindness, susceptibility to initem, bronchitis, pneumonia, gastritis, colitis, urethritis, cystitis, impaired gastric secretion, dandruff, hair loss.
How to fillVitamin And dwells in all fats except lard. But one of the most valuable sources - buckthorn. Sea buckthorn oil can be done at home if you fall you have frozen berries (if not, sea buckthorn oil is sold in the pharmacy). To do this, from the berries of sea buckthorn squeeze the juice, the remaining mass of dry pulp, chop and pour cooking oil in a ratio of 1:1, 5. Leave to infuse at room temperature, stirring occasionally for three weeks. After that, the liquid part carefully drain and oil store in the refrigerator. Take 1 teaspoon 2-3 times a day 30 minutes before meals, and externally RUB into hair and scalp. Or you can cook invigorating tea: boil water and cooled to 80-90 degrees, to make her tea, add sea buckthorn jam and honey. Let stand for 5-7 minutes and strain. Especially for children and those who are not very accosted sea buckthorn, you can make "yogurt". Sea-buckthorn berries, mixed with sugar, mix with yogurt or fermented baked.
B vitamins
Signs of deficiency
: shortness of breath, fatigue, muscle weakness, tenderness of the calf muscles, loss of appetite, headaches, sores in the corners of the mouth, peeling skin, numbness of the fingers and feet, poor memory, insomnia, depression.
How to fill In solid amounts of b vitamins found in low-fat pork, liver and kidneys, as well as cereals. In addition, a reliable source of these vitamins is rye bread. But the leader of the contents of all vitamins of this group - bran (wheat, rye, barley, rice, buckwheat). Adding bran to food, you feed their "defenders" - representatives of the normal intestinal microflora. And intestinal bacteria by eating fiber, produce essential vitamins of group of Century to benefit from bran, for 15-20 minutes before each meal, i.e., 3 times a day, take 2 tablespoons (10 g) any ground bran, pour hot water, infuse and eat with water. Bran should be taken with water (1-2 cups), otherwise the whole point of their use is reduced to nothing. But to exceed the dose of these valuable "waste" flour production is not worth it, otherwise you risk to get flatulence and disturbance of bowel function.
Vitamin C
Signs of deficiency
: bleeding gums, neurosis, stress, pain, long the healing of wounds and abrasions, frequent and prolonged colds.
How to fill
To get vitamin C in the winter easier. Most vitamin C pack, so contained in such berries as rose, Rowan and cranberry. And "get" the vitamin C out: pour a bunch of Rowan boiling water, leave for 10 minutes, then lightly mash and add the honey. Or take 1 Cup of berries, cranberries, squeeze the juice and put it in the refrigerator. The remaining cake add 300-400 ml of water, 1-2 tablespoons of sugar, bring to boil and then hold 30-40 minutes. Cooled, mix with juice from the fridge and take 1 once a day. And rosehip berries have the evening to fill a thermos with boiling water, and by morning will be a pleasant fragrant drink with oxidized vitamin C and bioflavonoids.
Vitamin D
Signs of deficiency
: deformity of the chest and spine, crumbling teeth, tendency to diseases of the respiratory tract, weakness, irritability.
How to fill
: Vitamin D rich oil from the liver of fish, herring, mackerel, salmon, and milk and eggs. But the required dose of vitamin e (0, 0025 mg for adult and 0, 0125 mg for a child) cannot be obtained only with food, because they contained insufficient. The main source of vitamin D is the sun. And do not think that in winter the sun a little - even in cloudy weather, the body gets a sufficient amount of ultraviolet light to completely offset the need for vitamin D. Especially favorable for this morning. So do not deny yourself to stop walking, going to work, or go for a walk at lunchtime.
Vitamin E
Signs of deficiency: muscle weakness, eczema, sores, dry skin, hair and scalp problems conceiving and bearing, worsening male sexual function.
How to fill Vitamin E is a fat - soluble vitamin which is abundant in nuts, oils and spinach. But the richest source is the sprouted wheat. To obtain such a storehouse of vitamin E in the home, put in a deep dish glass of wheat, their smooth, pour 2 cups of cold water and leave for 36 hours. After this time the water in the bowl will be gone. Soaked grain put a thin layer of dark fabric, pre-thoroughly wet it and leave for a further 2 hours, after which the grains begin to sprout. Before there is such beans, thoroughly rinsed to no odor.
Vitamin K
Signs of deficiency
: deteriorating blood clotting, poorly healing wounds.
How to fill
: Vitamin K are present in all green plants, and the more chlorophyll, the more vitamin K. But as with greens now "not much", there is one simple way to fill the daily requirement of this vitamin is to drink green tea. But brew it to save valuable vitamin that you need. Water boil and parboil the Cup, and then cover with a saucer for a few minutes. After that, drain the water, put it in a Cup as much green tea as love, pour it already slightly cooled boiled water, cover tightly and leave to infuse for 10 minutes.
Source:
Today
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