How to avoid vitamin and mineral deficiencies?

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The role of vitamins and minerals is enormous. They are responsible for the proper functioning of the body. That is why it is so important to provide it with an appropriate amount of these exceptionally important nutrients. How to do it in order to avoid deficiency?

A balanced diet and supplementation

Many of the most important vitamins can be provided to you by a balanced and healthy diet and appropriate and natural supplements, such as those from Terranova. By keeping an eye on what you eat and making sure it is as healthy as possible, without chemicals, you can achieve a lot for your health. So what foods should you choose to make sure they provide all the vitamins and minerals you need?

Vitamin A

This is an extremely important vitamin that is responsible for the body’s immunity and supports the functioning of the cornea of the eye. It is also known as the beauty vitamin because it is responsible for flawless complexion, shiny hair and strong nails. You can find it in spinach, carrots, eggs, potatoes and fish, among others. Vitamin B6 is an essential nutrient for a healthy and balanced skin and hair, as well as for a healthy glowing hair and nails.

Vitamin B6

It stabilizes blood glucose level, speeds up metabolism and produces antibodies. You can find it primarily in fish, but also in legumes such as chickpeas or beans.

Vitamin B12

People on vegetarian or vegan diets are especially prone to deficiencies, as the highest amounts are found in fish such as trout, salmon or tuna, and in beef. It supports the nervous system, co-forms red blood cells and protects against anemia. Therefore, if you’re on a meatless diet, it’s a good idea to make sure you’re getting adequate supplementation.

Vitamin E

This is undoubtedly the best antioxidant. In addition, this vitamin supports the body’s immunity and affects blood clotting. You can get it by eating almonds, sunflower seeds and wheat germ oil

Vitamin C

Although it is mainly associated with immune support, vitamin C has many other benefits. First of all, it is a great antioxidant, which supports protein metabolism and synthesis of neurotransmitters. Its deficiency can lead to constant fatigue, hair loss, lowered immunity, joint pain, and in extreme cases, impeding wound healing and bleeding gums. To avoid this, your diet should include plenty of citrus fruits, kiwi, red peppers, currants, broccoli and parsley.

Vitamin D

Contrary to appearances, we will provide ourselves with this vitamin not only by exposing the body to

sun. We can also find it in fatty fish such as mackerel or salmon. It is important for the body because it supports the absorption of calcium, strengthens immunity and reduces inflammation. In our climate, it is recommended to supplement with this vitamin throughout the year, especially during the fall and winter.

Vitamin K

This is an extremely important vitamin for proper blood clotting. Deficiencies of it lead to nosebleeds, heavy periods, and frequent bruising. You can find it in green leafy vegetables and beets, among other things.


In addition to vitamins, minerals are equally important for the body to function properly. Calcium is responsible for healthy bones and teeth, and you will find it in natural yogurt and cereals. Iron, on the other hand, affects cell growth and supports oxygenation of the body. Its sources are mainly fish, lentils and beans. Magnesium is responsible for the proper work of the heart and the nervous system. You can find it in green vegetables, wheat bran, almonds and cashews. It is also worth taking care of the appropriate amount of Omega-3 acids, which have a beneficial effect on brain function. You can find them in vegetable oils, green vegetables, seeds, nuts and oily fish.

Main photo: Anna Shvets/

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