5 vitamins you need in spring: in what foods to look for them

5 vitamins you need in spring: in what foods to look for them

Lack of useful substances can exacerbate chronic diseases.

What vitamins can be lacking in spring? What foods should you look for them in?

Each vitamin performs a different function, so a person needs different ones. With a deficiency of at least one, biochemical processes are often disturbed. In order for important macro- and microelements to enter the body, it is necessary to eat a full diet. The diet should contain proteins, healthy fats, complex carbohydrates, vitamins and minerals. To strengthen and restore immunity in the spring period, five vitamins are especially necessary.

Vitamin A is also found in animal products:

• chicken liver;
• cod liver;
• milk;
• hard cheese.

Interesting fact: it is enough to eat only 25 g of cod roe a day to get a daily allowance of vitamin A. Also in these 25 g contains the daily norm of omega-3 fatty acids, and in 10 g of delicacy – a daily dose of vitamin D.

Beef liver is a real vitamin bomb, because it contains 100% of the recommended daily allowance of vitamin B12.

Vitamin C

Stimulates immunity, helps reduce blood cholesterol and revitalizes the nervous system after stress. A lot of vitamin C is found in:

• sauerkraut and fresh cabbage;
• parsley;
• rose hips;
• sea buckthorn;
• lemons, oranges, grapefruit;
• strawberries;
• black and red currants.

For example, 100 g of such berries contain three daily norms of vitamin C for an adult.

Vitamin D

Protects the body from colds and flu, supports the cardiovascular system and alleviates symptoms of depression.

Taking walks in the bright spring sunshine (weather permitting in your area) and adding certain foods to your diet can help you make up for the deficiency:

• fatty fish: mackerel, salmon, herring;
• red caviar;
• hard cheeses;
• meat by-products: liver, tongue, heart;
• sour cream, cream, butter.

Vitamin E

Considered a natural antioxidant: the vitamin works to repair cells and stimulate the immune system. It also reduces the risk of cataracts, arthritis, and cardiovascular disease. Vitamin E is rich in plant-based foods:

• legumes and cereals: oatmeal, buckwheat, beans, chickpeas, peas;
• vegetable oils: olive oil, corn oil, soybean oil;
• nuts: almonds and pine nuts;
• broccoli;
• avocado;
• peanut paste without sugar and additives;
• bell peppers;
• sunflower seeds.

In spring, it is recommended to eat more salads of fresh vegetables: white and red cabbage, carrots, radishes, various greens.

Vegetables and fruits should be consumed whole, preferably in raw form, so that the body receives fiber. If heat treatment is necessary, it is better to bake or steam. Try to choose seasonal fruits and vegetables – they are healthier because they are ripened without the addition of nitrates, pesticides and unnecessary fertilizers.