As you know, only a doctor should prescribe vitamins – based on tests. Almost all vitamins and minerals can be obtained from food, with rare exceptions, said endocrinologist and nutritionist Daria Gubareva.
— A varied and balanced diet, including all food groups, (…) is able to ensure the supply of all necessary vitamins and minerals in sufficient quantities, with the exception of vitamin D,” the specialist noted to Gazeta.Ru.
She advises consuming enough vegetables and fruits, whole grains, protein, healthy fats, observing their correct proportions.
Vitamin supplements do not replace a healthy diet, the doctor emphasized.
In Russia it is recommended for preventive purposes taking vitamin D, but its dose is also selected by a doctor, Gubareva summarized.
Vitamin D can be obtained from various food sources:
1. Oily fish such as salmon, sardines, cod and tuna.
2. Fish oil and fish oil.
3. Milk and dairy products.
4. Egg yolk.
5. Mushrooms, especially champignons, grown in the sun.
6. Trout and anchovies.
Signs of vitamin D deficiency:
1. Fatigue and weakness: feeling constantly tired and lacking energy.
2. Skin problems: dryness, flaking, redness, rash or other skin problems.
3. Problems with hair and nails: fragility, split ends, dull hair, brittle nails.
4. Vision problems: dry eyes, night blindness, blurred vision.
5. Problems with the immune system: increased susceptibility to infections, slow wound healing.
6. Loss of appetite or change in taste preferences.
7. Digestive problems: constipation, diarrhea, unusual food intolerances.
8. Nervous disorders: irritability, depression, lethargy, problems with memory and concentration.
As doctor Olga Shuppo said earlier, with the onset of warmer weather, some people stop taking the vitamin D they were previously prescribed, believing that the sun will be enough for them. This is an erroneous opinion.
Vitamin D deficiency can also provoke the occurrence of cardiovascular diseases, diabetes, obesity, autoimmune diseases and even cancer, the specialist noted.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.