From what food shortage will save the beetroot

A balanced diet is not just the right ratio of proteins, fats and carbohydrates, but also a set of nutrients and vitamins necessary for a full active life. Few people annually check their health and make sure to make up for the lack of important vitamins and minerals in the body.



Balanced diet Work, stress, lack of sleep and vitamins deplete the body. In a hurry, we grab a sandwich, sip tea and run headlong to work. Because of this lifestyle and bad habits, in addition, there is a deficiency of vitamins and microelements. There is lethargy, drowsiness, unproductivity, irritability and health problems. Today we will talk about common vitamin deficiencies, and show you what foods you need to eat to replenish them.



Balanced nutrition is a whole science. Fortunately, there are many applications that help calculate BCJU and water consumption per day. Vegetarians should be careful not to develop iron deficiency. This can cause unpleasant consequences.



A person who has iron deficiency is easily recognized. He is constantly dizzy, quickly tired and poorly concentrated. Iron saturates tissues in the human body with oxygen. And if iron is enough in the diet, then unpleasant symptoms will not appear. The person will feel cheerful. Iron deficiency often occurs in women. They lose iron every month during menstruation. Take care of the replenishment of the trace element is necessary for pregnant women and during breastfeeding. With iron deficiency, you should lean on red meat. Beef. It is in the first place in terms of iron content. It is recommended to eat meat, beef liver to make up for the deficiency. Also in the list of iron-rich foods are: oysters, sesame, tofu.



Iodine is important for the full functioning of the brain and bone strength. It plays an important role in metabolic processes. The human body does not know how to produce iodine on its own, so it is worth looking for this element in seafood. Sea cabbage, cod, yogurt - record holders in terms of iodine content.



Vitamin D is especially acute we feel a lack of vitamin D in the cold season. Vitamin D is responsible for the absorption of phosphorus and calcium. Deficiency threatens people who rarely go in the sun and eat little food with its content. Lean in deficiency is on eggs, forest mushrooms, vegetable milk and red fish.



Vitamin B 12 Shortness of breath, high fatigue, pale skin and weakness are signs of vitamin B12 deficiency. You can make up for the lack of vitamin B 12 by eating seafood: sardines, tuna, shrimp, crabs. A good source of vitamin B 12 is turkey meat, it is also found in dairy products: whole milk, cheese, yogurt and cottage cheese.



Calcium is necessary for bones and teeth, it also supports the nervous system and helps blood vessels move blood through the body. Calcium does not happen much, because the excess trace element is deposited in the bones. When a deficiency occurs, the body replenishes calcium from its reserves. With age, calcium is absorbed worse. Calcium deficiency can occur due to vegetarianism, lactose intolerance and a deficiency of vitamin D, which is responsible for the absorption of calcium by the body. Milk and bone fish top the list of calcium-containing foods. Another calcium can be replenished with Chia seeds, green leafy vegetables, for example, rhubarb, and almonds.



Vitamin A is vital for healthy vision. Vitamin A prevents corneal drying and allows you to distinguish colors in dim light. It contributes to strengthening immunity. With the help of vitamin A, the work of internal organs, especially the heart, kidneys and lungs, is normalized. A sufficient amount of vitamin A in the body makes the skin healthy and beautiful. You can prevent vitamin A deficiency by eating fatty fish, cheese, liver. It is worth leaning on red, green and yellow vegetables. There is also a vitamin in topinambur and mango.



Magnesium microelement is necessary for bones and ligaments. Deficiency occurs in the elderly and those who do not eat properly. With a lack of magnesium, convulsions can occur. Eat whole grains and beet tops, avocados and dark chocolate to replenish magnesium in the body.



I hope you're not the kind of person who goes with the flow and leads an ugly lifestyle. It is enough to establish a diet, monitor what you eat and how much. Healthy sleep and a balanced diet are the key to good health and longevity. Take care of yourself and eat something useful. See you soon.