1. Alcohol – Excess alcohol adversely affects the availability and absorption of most nutrients. Large doses of vitamin C (1-3 grams per day) will help offset, to some extent, the negative effects of alcohol.
2. Hot coffee, tea, and spices – Consistent use of extremely hot liquids or excess irritants such as coffee, tea, or spices can significantly reduce the excretion of digestive fluids, resulting in impaired absorption of vitamins and minerals from food.
3. Ready-to-eat foods – Foods loaded with refined carbohydrates (sugar and glucose), white flour, white bread, and white rice greatly increase the need for B vitamins.
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4. Smoking or constant inhalation of smoke seriously depletes or completely suppresses vitamins C, E, and beta-carotene.
5. Poor digestion – even if you eat good food, inefficient digestion limits the absorption of vitamins by the body.
6. Injuries – physical damage to the skin and bones increases the need for zinc, vitamin E, and other nutrients involved in the mechanism of cell repair.
7 . Heat treatment of food – prolonged cooking or overheating meat and vegetables leads to the oxidation and destruction of thermally unstable vitamins, such as A, group B, C, and E.
8. Laxatives – Abuse of synthetic laxatives can lead to poor absorption of vitamins and minerals from food, as the residence time of food in the gastrointestinal tract is reduced.
9. Antibiotics – Necessary to destroy dangerous bacteria, antibiotics at the same time destroy beneficial intestinal bacteria that synthesize substances such as vitamin K. Antibiotics also cause a decrease in vitamin B levels.
10. Chemical, physical, or emotional stress increases the body’s need for vitamins B2, B3, and B6. Air pollution increases the need for vitamins C and E.
11. Lack of Nutrients in Plant Products – Most soils on which plant products are grown contain virtually no vitamins and minerals, so plants do not have them either. Decades of intensive soil exploitation and the use of fertilizers and chemicals lead to the depletion of mineral reserves in soils.
12. Vegetarian food – A vegetarian diet that excludes meat and other animal products must be carefully planned to avoid vitamin B12 deficiency, the lack of which can cause pernicious anemia.
13. Food Allergies – Excluding entire food groups from the diet due to individual allergies to gluten or lactose results in the loss of important sources of nutrients such as thiamine, riboflavin, and calcium.
14. Malnutrition – some people eat very little, not necessarily to lose weight. American studies have shown that, on average, a woman maintains her weight, receiving about 2000 kcal daily. However, this level is maintained by a diet low in thiamine, calcium, and iron.
15. Low body stores – even though the body can store some vitamins (for example, A and E), Canadian post-mortem studies have shown that almost 30% of people have reserves of vitamin A within the “limits of risk.” Vitamin A is essential for healthy skin, mucous membranes, and good vision.
16. Lack of sun – people who rarely go out into the sun may suffer from a lack of vitamin D, which is necessary for calcium metabolism. Olimp Vitamin B deficiency, rickets, and osteoporosis (thinning of the bones) are observed, which can be prevented by regular intake of specialized complexes.
17. Transitional age – rapid growth, and this age group place high nutritional demands on the diet to support accelerated physical, biochemical, and emotional development.
18. Sports – athletes consume large amounts of food and experience significant stress. These factors increase the need for B vitamins, vitamin C, and especially iron.
19. Oral contraceptives – weaken the absorption of folic acid and increase the need for vitamins B6 and C, zinc, and riboflavin.
20. Premenstrual Syndrome (PMS) – studies have shown that taking vitamin B6 helps 60% of those suffering from PMS.
21. Pregnancy – Pregnancy causes increased nutritional requirements to ensure the child’s normal development and not deplete the mother’s body.
22. Old age – in old age, as a rule, they receive little vitamins and minerals, especially iron, calcium, and zinc.
As seen from the above, vitamins fully justify their name (vita – lat. life), and their constant intake in one dose or another is necessary for a healthy, full life.
