Geriatrician Ruslan Gnidenko called the first signs of vitamin deficiency in old age.
Many do not even suspect that some drugs that are prescribed to the elderly lead to beriberi. Of course, you can follow a proper and balanced diet, but you should pay attention to important symptoms of a lack of minerals and vitamins.
– Taking painkillers and some sedatives reduces the absorption of vitamin C and B6, B12, – explains the geriatrician of the Russian Clinical and Gerontological Research Center of the Russian National Research Medical University. NI Pirogov of the Russian Ministry of Health Ruslan Gnidenko. – Therefore, people over 60 years of age especially need an additional intake of vitamins and microelements, as they not only support immunity, but also slow down the aging process. Of course, only a doctor should prescribe additional vitamin complexes, depending on the age, general condition and complaints of the patient, as well as the presence of chronic diseases.
But you can always adjust the diet if you notice symptoms of vitamin deficiency. How to determine this and how to fill them:
1. Vitamin A.
Essential antioxidant for the skin, vision, good metabolism and immune response.
Symptoms of its deficiency: fatigue, blurred vision, hair loss, weak immunity, dry skin.
Where to look: In cabbage, milk, liver (including cod), fatty fish, egg yolks, butter, yellow, red, and orange fruits and vegetables (carrots, pumpkin, tomato, apricot, etc.).
2. Group B vitamins.
There are a lot of them, but they are all necessary for immunity, strong nerves, good sleep.
Deficiency symptoms: irritability, chronic fatigue, migraines, brittle hair, listlessness, often constipation, indigestion.
Where to look: in meats of all types and varieties, fatty fish, nuts, green leafy vegetables, dairy products, vegetable oil, eggs.
Excessive alcohol consumption contributes to the rapid elimination of B vitamins. As well as the love of coffee, tea and smoking.
3. Vitamin C.
Another important vitamin for immunity, as well as for blood vessels (reduces their fragility), which is why it is important for people with cardiovascular problems.
Deficiency symptoms: nosebleeds, anemia, weakened immune system, muscle pain, shortness of breath. With severe deficiency, the gums, tooth enamel (the notorious scurvy) suffer.
Where to look: In fruits and citrus, as well as other fresh vegetables. Especially a lot in our berries – rose hips, red and black currants, lingonberries, blueberries, cherries and other berries.
4. Vitamin PP (nicotinic acid or niacin).
One of the forms of vitamin B3, vital for normal blood microcirculation, including in the brain.
Deficiency symptoms: diarrhea, nausea, insomnia, dry skin, headache, and dizziness.
Where to look: On rye bread, pineapples, buckwheat, beans, mushrooms, liver and kidneys, as well as dark chocolate.
5. Vitamin D
Vitamin “Sunshine”, necessary for immunity, strong bones and nerves.
Deficiency symptoms: sudden increases in pressure, weakened immunity, excessive sweating, irritability, sleep disturbances, joint pain, muscle weakness.
Where to look: In pork and beef liver, fish and fish oil, butter and other high-fat dairy products, egg yolks, mushrooms.
It is true that the absorption of vitamin D from food is much less than the natural production due to the sun. Therefore, be more often on the street, especially in sunny weather.
6. Vitamin E.
An antioxidant necessary for good metabolism, hormonal metabolism, the youth of the cells of the whole organism.
Deficiency symptoms: dark circles under the eyes, muscle weakness, skin pigmentation, mood swings, blurred vision.
Where to look: Seeds, grains, lettuce, milk, liver, beef, peas, legumes, and lard.
7. Vitamin K
Necessary for normal hematopoiesis, muscle metabolism, normal absorption of vitamin D and calcium.
Deficiency symptoms: chronic fatigue, nosebleeds, weakness, frequent skin bruising.
Where to look: Green leafy vegetables, all types of cabbage (especially white cabbage), avocados, eggs, soybeans, poultry, and organ meats.
Geriatrician Ruslan Gnidenko also warned that for the elderly, especially those over 75, hypervitaminosis (that is, an excess of vitamins when taken incorrectly or self-administered) is no less dangerous than a deficiency. This can lead to nervous system disorders and the formation of kidney stones.