The doctor told how to replenish the deficiency of vitamins without supplements
Deficiency of vitamins and minerals in the body can be filled, not by resorting to dietary supplements, but with the help of proper nutrition, said Christina Chepygova, an endocrinologist at the Russian Gerontological Research and Clinical Center of the N.I. Pirogov Russian National Research Institute of Medical Sciences of the Russian Ministry of Health.
"There is an opinion that modern products contain an insufficient amount of essential micronutrients, but this information is not confirmed by reliable studies. Even the simplest balanced diet can provide a person with all the necessary elements," she said.
The doctor explained that foods are natural complexes of vitamins and minerals, which our body can effectively assimilate and use. And dietary supplements, which are designed to compensate for deficiencies, are not only not always effective, but in some cases can adversely affect the work of certain organs and systems of the body, especially if they are taken uncontrolled and not prescribed by a doctor.
In addition, according to Kristina Chepygova, the reduction of vitamin reserves in the body is not related to the time of year. There are people who are at risk of developing hypovitaminosis are people with potential problems of the gastrointestinal tract. Among them are people with chronic diseases of the gastrointestinal tract, including gastritis, peptic ulcer disease, people over 65 years old, newborns and primarily - premature babies, patients in the postoperative period, those who abuse alcohol.
To prevent the development of vitamin deficiencies, the diet should include five or more servings of fruits and vegetables, two to three protein-rich foods, such as fish, meat, legumes, eggs, every day.
Three to four whole-grain foods - grain breads, cereals, pastas. Two to three dairy or fermented milk products. An adult needs to consume up to 30 g of dietary fiber (fiber) per day. The most fiber per 100 g in the composition of such cooked cereals as buckwheat - 4.5 g, bulgur - 4.5 g, spelt - 3.9 g, whole-grain pasta - 3.9 g, perlovka - 3.8 g. The least amount of it is in white rice - 0.4 g.