For normal functioning of the immune system, vitamin C. is extremely important. It is also necessary for the maintenance and restoration of connective tissue, bones, cartilage and teeth. Vitamin C improves absorption of iron. Its deficiency in the body provokes scurvy, anemia, bleeding gums, joint pain, hair loss and slow healing of wounds. This antioxidant is found in large quantities in citrus, garlic, broccoli, red pepper, spinach, berries, tomatoes, cabbage and kiwi.
Vitamin B2 takes part in the energy exchange processes, it is important for maintaining the health of the skin, eyesight and nervous system. Riboflavin is rich in dairy products, bread, cereals, poultry and fish. With prolonged lack of vitamin there are cracks in the corners of the mouth, skin rashes, your throat can be sore all the time. Deficiency is also characterized by increased sensitivity to light.
Carrots, liver, cheese, milk, butter, spinach are all sources of vitamin A. It is essential for the health of the skin and mucous membranes, and also supports visual acuity. A notable deficiency of the vitamin is manifested by the so-called”night blindness”, when it is very difficult to see in the dark. The skin becomes dry and flaky, the appetite is weakened, there may be problems with the digestive, respiratory and urogenital systems.
Vitamin D is important for muscle strength and muscle growth. It also helps the body absorb calcium, which in turn is a regulator of the cardiovascular and nervous system. Avitaminosis can cause rickets in children, and in adults it weakens muscles and increases the risk of fractures. Vitamin D is produced by the skin when exposed to sunlight, so you need to spend enough time outdoors. It is also found in milk, fish oil, butter, egg yolk.
Vitamin K is needed for blood clotting. Regeneration processes are impossible without it. A person will die from a small wound if the blood does not clot. To provide the body with vitamin K, you need to eat vegetables and greens, beans. With a lack of vitamin Skin is not resistant to damage.
To synthesize red and white blood cells, vitamin B12 is needed, which is found in products of animal origin: meat, milk, eggs. Vitamin deficiency is manifested by anemia, fatigue, loss of appetite. Heavy forms of avitaminosis are fraught with neurological problems.