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10 essential spring vitamins: How to get them right

10 essential spring vitamins: How to get them right Vitamins are necessary for the health of the body (photo: Freepik)

It's well known, that vitamins are essential for healthy functioning as they boost immunity, provide the body with energy, and participate in metabolism. Since our body does not produce most vitamins, it's worth considering their presence in our diet.

Whether vitamins are necessary in spring is discussed by RBC. Sources used in material preparation: Ministry of Health of Ukraine, Bukovinian State Medical University.

Important vitamins for the body

Vitamin D - crucial for bone growth and protection against rickets. This vitamin can be found in fatty fish (salmon, some types of herring, mackerel), as well as egg yolks, liver, and chanterelle mushrooms.

However, the increasing spring sunlight is a natural way to replenish vitamin D. Our body synthesizes and accumulates this vitamin under the influence of ultraviolet light.

Vitamin A - an antioxidant necessary for supporting vision, normal skin and bone growth, and immune system function. Sources of vitamin A include liver, carrots, and cabbage.

Vitamin E - an antioxidant that helps fight infections. It is found in peanuts, avocados, almonds, and broccoli.

Vitamin C - an antioxidant that boosts immunity and prevents scurvy. Vitamin C is found in kiwi, grapefruit, Brussels sprouts, and many other foods.

Vitamin B1 (thiamine) - necessary for carbohydrate metabolism. Vitamin B1 can be found in almost all foods except sugars and fats.

Vitamin B2 - necessary for the normal functioning of the thyroid gland, improves the condition of mucous membranes, hair, nails, and skin. Sources of vitamin B2 include milk, cheese, eggs, liver, beans, and peas.

Vitamin B6 - necessary for the metabolism of carbohydrates, fats, and proteins, important for the healthy functioning of the nervous system. Sources of vitamin B6 include grapes, bananas, chicken meat, whole grains, and cheese.

Vitamin B12 - needed for the functioning of the immune and circulatory systems, DNA synthesis, as well as neuron development and red blood cell formation. Sources of vitamin B12 are mostly animal-derived foods: eggs, meat, seafood, dairy, and fermented dairy products.

Vitamin K - necessary for the body's absorption of calcium and blood clotting. Sources of vitamin K include spinach, lentils, onions, green tea, and seaweed.

Folate (folic acid) - important for the metabolism of nucleic acids and amino acids. Sources of folic acid include liver and green vegetables.

What is hypovitaminosis in spring?

Hypovitaminosis is a deficiency of certain vitamins in the body, which is either a result of insufficient synthesis or absorption by the body or due to inadequate intake of vitamins in the diet.

For example, inadequate exposure to sunlight can lead to reduced synthesis of vitamin D, which can result in hypovitaminosis.

Symptoms of hypovitaminosis include:

  • weakened immune system
  • decreased productivity
  • deterioration of vision
  • joint pain
  • rapid fatigue.

10 essential spring vitamins: How to get them rightRapid fatigue can be a symptom of hypovitaminosis (photo: Freepik)

How vitamins are best absorbed

Our bodies absorb natural vitamins best - those found in vegetables, fruits, berries, and other foods. For example, vitamin A can be found in carrots, while vitamin C is abundant in Brussels sprouts and citrus fruits. Therefore, achieving the necessary vitamins in spring is primarily aided by balanced nutrition.

10 essential spring vitamins: How to get them rightVitamins in food are absorbed better (photo: Freepik)

Before taking vitamin supplements, it's important to consult with a doctor. Poor health may not necessarily be due to a lack of vitamins but could be related to the function of the kidneys, intestines, or liver. Therefore, it's essential to address the root cause rather than just the symptoms.

Additionally, regular medical check-ups and following individual medical recommendations are crucial, as an excess of certain vitamins can be harmful. For example, an excessive intake of vitamin D and calcium can increase the risk of kidney stones.