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5 tips for a successful regime change
The intention to eat well, to cook well and to shop properly is rarely respected in the least of cases. Many consumers do not comply with prescribed consumer recommendations, especially in stressful everyday life.
One of the consequences is vitamin deficiency, which affects a surprising number of people – without realizing it beforehand. The longer the lack of vitamins, the more serious the symptoms and consequences are. Therefore, it is important to immediately respond to early signs and counteract uncomplicated vitamin deficiency by changing diets.
Potential Vitamin Deficiency Factors and Frequent Recognition Features
Stress is a very common reason due to a lack of vitamins. Whether at work or everyday, stress affects many consumers. Sometimes it makes sense to take a break.
In addition, an inadequate or highly biased diet often results in vitamin deficiency. A varied and healthy diet is the alpha and omega of a balanced balance of vitamins. In addition, improper preparation or storage of food promotes the loss of vitamins. Consumers should therefore refrain from long periods of cooking and warming meals.
For example, the symptoms usually badociated with a lack of vitamins include extreme fatigue despite adequate sleep, problems with concentration, depression, high susceptibility to minor infections, a significant decrease in performance, and more specific symptoms such as problems. of skin, joint pain internal nervous agitation.
As a general rule, people first notice vitamin and / or nutrient deficiency brittle nails or hair loss. However, all these symptoms are also manifested in relation to other diseases. That is why, in case of persistent symptoms, you must consult a doctor.
Tip 1: Animal Feed to Prevent Vitamin B12 Deficiency
Vitamin B12 is found almost only in foods of animal origin such as milk, yogurt and cheese. Vegans often suffer from a marked vitamin B12 deficiency. Who a Prevent vitamin B12 deficiency wants, must eat enough pet food. As a result, a deficiency of this important vitamin is widespread among vegan consumers and in part among vegetarians.
Older people often suffer from vitamin B12 deficiency, as it becomes increasingly difficult during life to absorb and use this vitamin from the food. Vitamin B12 is a valuable nutrient that is not only very complex but also contains cobalt. No other vitamin has this trace element. Vitamin B12 is particularly important for cell division, blood formation and nervous system function.
Whole milk, eggs, cottage cheese and cheese contain a lot of vitamin B12. In addition, consumers can also eat fish, crab, oysters, beef and lamb.
Tip 2: Eat enough fruits and vegetables to prevent vitamin C deficiencies
Especially in winter, fruits and vegetables provide essential nutrients and vitamins to get through the cool season. (Photo: pixabay.com © suju (CC0 Creative Commons)
Especially in winter, fruits and vegetables provide essential nutrients and vitamins to get through the cool season. A lack of vitamin C can be avoided fairly quickly, as fruits and vegetables are the best suppliers.
Unfortunately, the misconception seems to be spreading more and more, that just take something healthy once a week. However, a consumption of about 600 grams of vegetables a day is recommended. The general rule "5 servings of fruits and vegetables a day" is a good recommendation. The body needs vitamin C to keep the immune system healthy, strengthen the connective tissue and produce enzymes, cholesterol and wound healing.
Vitamin C, for example, contains large amounts of rose hips, citrus fruits, potatoes, peppers, spinach, cabbage, kiwis, strawberries, broccoli, parsley, dill Oranges and currants. While in the summer, the tasty fruit salad is often the most popular option for taking vitamin C in a particularly delicious form, a vegetable culinary skillet or baked vegetables are recommended in the winter.
Tip 3: Nuts and whole grains for more vitamin B6
Many consumers lack vitamin B6. Since the body, like most vitamins, can not produce it, it must be ingested in the diet. In the body, vitamin B6 is responsible for the metabolism of fats and amino acids, as well as the proper functioning of the immune system. In addition, it is one of the most important components of coenzymes and strengthens the nerves and defenses.
Vitamin B6, for example, contains sunflower seeds, nuts and pistachios. In addition, whole grains, dried plums, green beans, cauliflower, tuna, salmon and bananas are very good suppliers of vitamin B6. Unlike chips and other cereals, nuts are a healthy snack. By the way, they provide the right amount of vitamin B6 during a casual evening.
Tip 4: Fish and dairy products to promote household vitamin D
The under-supply of vitamin D is often due to another factor than the possible reasons for its development. The body is able to produce vitamin D – but only if it gets enough sun.
In the spring and summer, this is not a problem, but autumn and winter, cold and gray, often cause a strong deficiency of vitamin D, which is why it is necessary to remedy this situation by a food intake. adequate. It contains vitamin D in fish oil, tuna, sardines, caviar, salmon, herring, butter, yolks and milk.
In addition, it can also be taken on mushrooms, avocados and berries. Vitamin D is especially important for bones and teeth. It also prevents the right amount of cardiovascular disease and depression.
Tip 5: Know and Do not Exceed Daily Vitamin Requirements
Vitamin supplements and supplements are the object of increasing attention. However, the problem with this is overdose, as it leads in the worst case to harmful poisoning. (Photo: pixabay.com © stevepb (CC0 Creative Commons)
Vitamin supplements and supplements are the object of increasing attention. However, the problem with this is overdose, as it leads in the worst case to harmful poisoning.
Consumers who have recognized their vitamin deficiency do not always choose the change in diet that takes time, but instead turn to vitamin supplements or dietary supplements. This method is particularly easy to integrate into the daily stress of many professionals, but it is not always useful. In the worst case, it can indeed happen to an overdose.
For example, Stiftung Warentest warns against excessive intake of vitamin D supplementsbecause it can come here symptoms of intoxication. In this context, it is important to know your own needs. Who wants to determine their daily needs in vitamins, minerals and nutrients individually, inquires on the pages of Austrian Society for Nutrition or to Federal Ministry of Labor, Social Affairs, Health and Consumer Protection,
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