Causes of vitamin deficiency are varied, but the main risk factor - poor diet. If your diet consists mainly of semi-finished products and fast food, or you often sit on diets and taking diet pills, most likely your body is lacking essential vitamins. Vitamin deficiency occurs when poor absorption of vitamins and minerals in the small intestine. Do you think that the main source of vitamins and minerals are fresh fruits and vegetables? You are mistaken. It is only three major sources of vitamins - vitamin C, folic acid, and carotene. Do not forget about the fact that their useful properties are significantly reduced during heat treatment and long-term storage.
Sources of vitamins
Other vitamins contained in meat, beef and pork liver, eggs, milk and dairy products, vegetable and animal oils, cereals and bakery products from wheat flour. Cheese, cheese, tomatoes, dried fruit especially dried apricots, contain potassium and calcium. It is these minerals are responsible for the mental activity. So if you find it hard to concentrate, you forget that going to do a moment ago, or simply do not perceive and memorize new information is likely, your brain needs these substances.
Spices also stimulate mental activity. Ginger and cumin improve focus and concentration. Black and paprika, and turmeric
Turmeric: the benefits and harms of the Indian saffron
stimulate the flow of blood to the brain.
In addition to coffee and tea also stimulates mental activity compote of dried fruits, especially with the addition of dried hips and black currants. Take care not to exceed the recommended daily dose of vitamin C, as it may be harmful to health. The daily rate of vitamin C can be obtained by eating 40 grams of black currant, 74 grams of oranges or 1 kiwi fruit.
Some vitamins are synthesized in our body. For example, vitamin D is produced from cholesterol by solar ultraviolet radiation. Vitamin PP produced in the tissues based on the essential amino acid tryptophan. Intestinal bacteria produce vitamin K.
To find out what vitamins contain this or that product, read the information on the packaging.
A few tips on how to prepare the food so as to obtain more vitamins
- No wonder the sour cream and cream added to a salad of fresh carrots. It contained vitamin A is soluble only in fat, so you need only consume carrots with fatty foods. Therefore, salad with any dressing is always better to digest than fresh vegetables.
- Vitamins are rapidly oxidized in air, so cut fresh fruits and vegetables should be just before eating or cooking. Cook vegetables should be just under the lid.
- Vitamins and essential amino acids contained in nuts and sunflower seeds are destroyed during frying.
- Always cook vegetables in a small amount of salted water. Checking their willingness, pierce them with a fork or knife too often - because you are depriving yourself of vitamins. It is best to cook vegetables in a double boiler.
- Vitamins are oxidized on contact with metals, so it is best to use them for the preparation of enamel, ceramic or glass dish. For roasting vegetables is recommended cookware with Teflon coating.
Vitamin deficiency and thickening of the nail
The reason for the problems with the nails is often a deficiency of vitamin B12 in the body. In addition, nail brittleness and delamination often associated with a lack of these nutrients: calcium (causes dry and brittle nails), vitamin B (brittle ends); protein, folic acid and vitamin C (barbs); hydrochloric acid (bundle of nails), and iron (vertical unevenness).
If you decide to take supplements
Food additives - basic classification
B12 to deal with the problems of the nails, remember that vitamins B-group should be in the complex, otherwise it may cause a vitamin imbalance.
Nutritional supplements for beauty nail
In pharmacies, you can find plenty of food vitamin supplements designed specifically to improve the condition of hair and nails. In addition, we should not neglect the natural, herbal sources polukremnievoy acid, such as horsetail or tabashirom (cane opal) bamboo - a milky white gidrofan formed in bamboo stems that accumulate polukremnievuyu acid.
Herbal polukremnievaya acid is also essential for healthy teeth and gums - increased sensitivity of the gums it is often said that you need to increase your intake of acid polukremnievoy.
MSM (methylsulfonylmethane) - is another dietary supplement, often referred to as "additive beauty", so it has beneficial effect on skin, hair and nails.
It should be noted that clavate thickening of the nails can be a sign of a serious illness, especially if the defect is not hereditary. Clavate thickening - a disease in which the tips of the fingers and nails are enlarged and clavate (shape of drumsticks), and nails are curved and shine.
Curvature of the nail is not yet a sign of clavate thickening. Nails can bend and thicken as a result of aging. The fact that the thickness and curvature of the nail may be a manifestation of many diseases, especially of the lungs and circulatory system, as well as inflammatory diseases of the gastrointestinal tract (particularly, Crohn's disease
Crohn's disease - an inflammation of the bowel, is fraught with complications
and ulcerative colitis), disorders of the thyroid gland
The thyroid gland - is responsible for your hormones
and cirrhosis. By thickening nail treatment should be approached with caution, especially if there are other external signs of the disease. In any case, you should consult a doctor.
