Spring Avitaminosis: How Vegetarians and Vegans Can Overcome It
The transition from winter to spring is not favorable for many people. Some of them suffer from constant tiredness and a lower level of energy. Others experience attacks of the blues and even depression. All these signs are revealed over the background of awakening nature, longer days, and a greater amount of sunshine. One of the explanations for such a discrepancy is that our bodies suffer from the lack of vitamins, which is natural in this period. Therefore, we should make an effort to increase our consumption of particular foods.
What Vitamins Can Be Replenished Easily
You can easily replenish a lack of vitamins C, A, P, B2, B3, and folate by enlarging your consumption of legumes, nuts, seeds, dried fruits as well as fermented vegetables. These vital nutrients are also found in sufficient quantities in spinach, Brussels sprouts, bananas, asparagus, avocado, and citruses. In addition, they will provide all the necessary minerals.
Where to Get Vitamins That Are Found Mainly in Animal-Based Products
Unfortunately, the main sources of vitally important vitamins such as D, B12, K, and B6 are mainly animal-based products. To replenish their deficit, you should consume certain plants in larger quantities. Only by eating these foods will you be able to overcome the lack of these nutrients in spring:
- Vitamin B12.
This nutrient is important for the functioning of the nervous system and brain. It supports the metabolic processes and the creation of red blood cells as well as formation of DNA. The plant sources of this vitamin are scarce: fermented soy products such as miso, sea vegetables such as nori, spirulina, and kelp as well as brewer’s yeast. You should consume foods enriched with B12 artificially: soy products, cereals, and plant milks.
- Vitamin D.
The deficit of this vitamin can be crucial for the cardiovascular system, bones, and the immune system. It regulates the absorption of calcium by the cells and requires the intake of foods rich in this mineral. The best plant source for vitamin D is mushrooms. They should be eaten no less than four times a week cooked in any way.
- Vitamin K2.
Important by itself, this nutrient is an essential companion in the trinity of vitamins – D, A, and K2 – that promotes the production and activation of proteins by the cells. The plant-based source is soy fermented products. Soy milk can also be helpful. To make it, soak dry beans, grind them while adding some water, and strain.
- Vitamin B6.
To avoid depression, neuropathies, and other nervous disorders, make sure that your consumption of this nutrient is sufficient in spring. This vitamin also helps fight infections as it is responsible for the production of antibodies and the strengthening of the immune system. Enlarge your intake of nuts, bananas, and avocados as they are its best sources.