What vitamins should a person take? Vitamins and minerals necessary for the body. Contains: sardines and tuna, salmon, fish oil, milk

Even if you eat a healthy, balanced and varied diet, you can still talk about the harmful effects of the environment acting on your body every minute. There is a need to use additional elements to improve health.

Try to determine for yourself what additional auxiliary substances you need. Consult your doctor. Get a blood test if necessary.

Check out this table. She will draw your attention to the vitamins and minerals the body needs.

Vitamin A

Strengthens resistance to infections, improves vision, is good for the skin, a cancer prevention factor, protects against toxins, and therefore prolongs youth.

Products: green and yellow vegetables, herbs, broccoli, spinach, pumpkin, carrots, apricots.

Vitamin B12

Prevents anemia, strengthens the nervous system.

Products: vegetables, fruits.

Vitamin B6

Necessary for the thymus gland, relieves stress, helps against toxicosis of pregnancy.

Products: grains, legumes, vegetables, fruits.

Vitamin C

Supports adrenal function, strengthens the immune system, promotes hematopoiesis.

Products: fresh green vegetables, fruits.

Vitamin E

Strengthens the heart, promotes hematopoiesis, antioxidant.

Products: fresh green vegetables, fruits, grains, nuts, seeds.

Calcium

Strengthens bones, is important for the nervous system, fights stress.

Products: fresh green vegetables, fruits, legumes, nuts.

Products: seafood, seaweed, fish, vegetables.

Iron

Component of hemoglobin, increases resistance.

Products: vegetables, grains, nuts, liver.

Magnesium

Carbohydrate and protein metabolism, pH support

Foods: Vegetables, whole grains, nuts and seeds.

Potassium

Promotes the penetration of nutrients through the cell membrane, regulates the activity of the heart, kidneys and skeletal muscles.

Products: legumes, vegetables.

Chromium

Maintains blood sugar levels, balances carbohydrate metabolism

Products: grains, vegetables

Selenium

Powerful antioxidant. This means it prolongs youth.

Products: fish, seafood, garlic, vegetables.

Zinc

Growth and restoration of tissues, support of mental abilities.

Products: grains, vegetables, nuts, seeds.

To be healthy and beautiful, you need to eat healthy food that is full of vitamins. To prevent a lack of valuable substances in the body, vitamin complexes should be used. Every woman wonders what vitamins are best to take to stay beautiful and healthy even in the off-season?

The amount of vitamins that each woman needs depends on the following factors: weight, height, genetics, age, presence of diseases, smoking, drinking alcohol, level of activity. It is impossible to take into account all these nuances. Therefore, nutritionists advise eating fresh fruits and vegetables of different colors every day to get a variety of natural vitamins.

What vitamins are best to take first?

Let us list the vitamins that women need first of all, since both the general condition of the body and a beautiful appearance depend on them.

1. Vitamin A - for beautiful skin and healthy eyes

It can be purchased in capsules. This substance maintains healthy skin, improves the condition of nails and hair, and also has a beneficial effect on the eyes. Natural vitamin A is found in carrots, tomatoes, red fish, lettuce and many other foods.

2. Vitamin B - to strengthen blood vessels and nerves

All B vitamins strengthen blood vessels, the immune system and nerves. They help normalize sleep and eliminate the effects of stress. Such substances are found in green vegetables, cottage cheese, beans, etc.

3. Vitamin C - prevents early aging

It prevents the aging of skin cells and removes free radicals from them. This substance activates the production of natural collagen and strengthens the body. It also benefits your hair, making it strong and shiny. If you smoke, you need more of this vitamin. Higher doses are also needed for those who suffer from diabetes and hypertension.

4. Vitamin D - for strong bones and beautiful nails

The substance prevents osteoporosis. This vitamin strengthens bones, nails and hair. It eliminates dry skin. The vitamin is produced naturally in the skin when it is exposed to sunlight. Walk outdoors more often! It can also be obtained from dairy products.

5. Vitamin E - for eternal youth

This is a powerful antioxidant. Doctors confirm its rejuvenating effect. It makes the skin more elastic. Vitamin E supports the health of the reproductive system. It can be obtained from nuts, vegetable oils, and soybeans. It is also sold in oil form.

6. Vitamin K - eliminates swelling

It reduces swelling, prevents heart disease and improves bone health.

7. Vitamin P, or rutin - against skin aging

Prevents early aging, improves hair and nail growth.

There are no products in nature that would contain the complex of these substances in the required quantity. That is why your menu should be varied and balanced. The most important vitamins for female beauty are E, C and A. They determine the good condition of the skin, teeth, hair and nails.

If the body lacks some substance, then the girl begins to have problems: brittle nails, bad teeth, hair falling out, etc. To avoid such negative effects, take vitamin complexes.

What vitamins are best taken in combination?

Manufacturers produce a huge variety of drugs and dietary supplements. To make the right choice, carefully study the product label. The best option would be to purchase a complex that contains the entire above list of important substances. You should pay attention to the content of vitamins in 1 tablet. This indicator is indicated as a percentage. The vitamin content in each tablet should approach 100%.

The complexes should be used in courses. After drinking one course, take a break. During this period, the level of vitamins in your body will reach normal levels. After this, you can purchase another complex with a lower dosage of active substances. Now there are preparations on sale that contain not only vitamins, but also microelements. It is better to give preference to such a complex, since minerals are very important for women's health.

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To function normally, the body needs vitamins. If he does not receive enough of them, then various disorders occur and diseases develop. Despite the fact that winter is on the doorstep, it is not difficult to replenish the lack of vitamins. The main thing is to know which products will help you.

Vitamin D is an important factor influencing metabolic processes in the body. It is also important for bone health and has the ability to boost the body's defenses. In winter, when people lack sunlight, it is very important to get enough of this vitamin to protect against colds and flu. Additionally, numerous studies have linked vitamin D to a reduced risk of colorectal, skin, breast, and prostate cancer. With the help of calcium and magnesium, vitamin D strengthens bone tissue and protects against cardiovascular disease.

This vitamin is contained in the following foods: herring, salmon, halibut, cod liver, catfish, mackerel, oysters, sardines, tuna, shrimp, eggs, shiitake mushrooms.

The properties of omega-3 fatty acids have been studied by specialists for a long time. Fatty acids are the building blocks of fats, which are vitally needed by the body as nutrients. They also regulate blood clotting, the construction of cell membranes and cell health. Omega-3 fatty acids are polyunsaturated fats that promote the health of the body's cardiovascular system by reducing blood triglycerides and cholesterol. The body does not produce omega-3s, so it is important that we get them from food. Unfortunately, in most cases people do not get enough of them, but knowing what products contain them, the situation can be corrected.

Omega-3 fatty acids are found in: fatty fish such as salmon, tuna, sardines, mackerel, walnuts, flaxseeds, wild rice and, of course, dairy products.

Vitamin E

As an antioxidant, vitamin E protects our cells from free radicals and may protect against cancer and Alzheimer's disease. It is one of four fat-soluble vitamins that our bodies require to function optimally. However, many people do not get enough vitamin E from their diet.

Vitamin E is present in: sunflower seeds, wheat germ, almonds, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwi, mango, and tomatoes.

Calcium

Calcium is a mineral that is essential for healthy bones, as well as maintaining nervous system function and normal blood pressure. It is best to avoid supplements and instead consume foods that are a source of calcium. The recommended daily dose is 1000 mg per day for adults 19 to 50 years of age and 1,200 mg for those over 50 years of age. Pregnant women and nursing mothers may need more.

So what foods contain calcium? In dark green leafy vegetables, oranges, sardines, broccoli, nuts, seeds, salmon, apricots, currants, tofu, figs, and low-fat dairy products. If your diet does not include enough calcium, you can take 1000 mg of calcium daily in the form of a supplement.

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Another protector of our bones is magnesium. It also supports blood circulation, cardiovascular health, and helps muscles and nerves relax. Magnesium is present in: nuts, beets, dark leafy greens, seeds, dark chocolate, zucchini, pumpkin, cucumbers, black beans, bran cereals. The recommended dose for men is 420 mg / day, and for women - 320 mg / day.

Vitamin C

This vitamin is very important for increasing the body's defenses, it helps heal wounds, protects against cancer and fights free radicals. The daily dose for men is 75 mg, and women need 90 mg of this vitamin.

Where to look for vitamin C: Broccoli, red peppers, cauliflower, parsley, lemon juice, strawberries, lettuce, tomatoes, kiwi, papaya, guava, almost all fruits and vegetables have some amount of vitamin C.

This vitamin is necessary for good vision, it is involved in the regulation of cellular processes and is needed for skin renewal. In addition, retinol stimulates the body's protective functions and protects the liver.

In its pure form, vitamin A is found only in products of animal origin: chicken egg yolks, liver (beef and pork), butter, sour cream, fish oil. However, plant foods contain carotene, which is converted into vitamin A in the human body under the influence of enzymes.

Carotene is present in many vegetables and fruits, so all nutritionists recommend including them in the diet. Particular attention should be paid to sorrel and spinach, tomatoes, green salad and onions, carrots, red peppers, pumpkin, peaches and apricots, sea buckthorn, rose hips and rowan.

A sufficient amount of vitamin A is 1.5 mg per day and 4.5-5 mg of carotene. But, this vitamin has the ability to accumulate in the body and be stored for up to 2-3 years.

Vitamin B1 - thiamine

Participates in the process of absorption of carbohydrates by the body, as well as in metabolism and water balance. In addition, thiamine reduces the need for insulin and enhances its effect, normalizes blood circulation and stomach function, and prevents the development of atherosclerosis.

Contained in potatoes and tomatoes, cabbage, carrots, pork meat and liver, egg yolks, bran and cereal grains.

In order for the body to function normally, the daily dose of vitamin B1 is 2-3 mg, but with frequent physical and mental stress, as well as certain diseases (for example, diabetes), the need for vitamin B1 increases.

Vitamin B2 - ribo- and lactoflavin

Necessary for the growth of body tissues and oxidative processes in carbohydrate metabolism. Positively affects vision and ensures rapid healing of wounds.

Contained in meat, kidneys and liver, mushrooms, legumes, nuts, root vegetables, rye and wheat sprouts, buckwheat, pickled vegetables and kombucha.

The daily requirement of vitamin B2 for a person is 2.5-3.5 mg.

Vitamin B6 - pyridoxine hydrochloride

Involved in the metabolic processes of the body, namely the metabolism of carbohydrates, fats and amino acids. Vitamin B6 is needed for the functioning of the liver, heart and hematopoiesis in general. In addition, it participates in the process of regeneration and renewal of the skin, and prevents the supradermal secretion of the sebaceous glands.

You will find it in products such as lamb and veal, liver and fish, brewer's yeast, corn, millet and buckwheat, beans and nuts.

You need to consume 1.5-3 mg of this vitamin per day, but keep in mind that it is contained in foods in the form of pyridoxine and it takes time to be synthesized in the body into a pure vitamin.

Vitamin B9 - folic acid

Takes an active part in the growth and development of the whole organism, is responsible for the composition and quality of blood, carbohydrate and fat metabolism, appetite and normal digestion. In addition, folic acid promotes the production of serotonin, the hormone of joy, therefore, with a deficiency of vitamin B9, people are more susceptible to stress, neurosis and depression.

Contained in green salad, nettle, parsley, cabbage, mint, leaves of black currant, linden, raspberry, rose hip, birch, as well as in vegetables and fruits such as carrots, cucumbers, beets, legumes, pumpkin, oranges, bananas and apricots.

You need to consume 200 mcg of vitamin B9 per day. Pregnant women are prescribed a double dose of folic acid, as it is necessary for the normal development of the fetus.

Vitamin B12 - cyanocobalamin

This vitamin performs a huge number of functions in the body: participates in hematopoietic processes and normalizes blood pressure, prevents fatty infiltration of the liver, participates in the functioning of the nervous system and brain (reduces irritability and improves memory, prevents depression and senile dementia), participates in DNA formation reactions, essential for the reproductive health of men and women.

Products: beef and pork, liver, chicken eggs, shellfish and fish, cheese and dairy products, legumes (lentils, peas), nuts.

Adults need to consume 2-3 mcg of the vitamin per day, but pregnant and nursing mothers need up to 4 mcg.

Vitamin B15 - pangamic acid

Responsible for the exchange of oxygen in cells, regenerates kidney tissue and normalizes the function of the adrenal glands and pituitary gland, reduces cholesterol levels in the blood, protects the liver from obesity and cirrhosis, has anti-inflammatory properties, reduces cravings for alcohol, reduces the need for alcohol and prevents hangovers.

It can be found in sunflower seeds, pumpkin seeds, sesame seeds, apricot kernels, almonds, as well as in brown rice, brewer's yeast, watermelon and melons, beef and pork liver. The daily norm is 2-3 mg.

Vitamin C - ascorbic acid

As people call it, “ascorbic acid” is the main protector against infections, it perfectly strengthens the immune system and removes toxins. In addition, vitamin C increases blood clotting, restores bones and prevents the appearance of wrinkles.

Where to look: cabbage, sea buckthorn, citrus fruits, rose hips, strawberries and black currants, rowan berries, wild strawberries, apples, dill, red peppers and Brussels sprouts.

Vitamin C is continuously consumed in the body, so the daily requirement for an adult is up to 100 mg.

Vitamin D - calciferol, viosterol, ergosterol

Vitamin D is synthesized in the body under the influence of sunlight. In cold and cloudy seasons, it is recommended to get this vitamin from foods rich in it. After all, it is necessary for phosphorus-calcium metabolism, strengthening bones and teeth. In combination with vitamins C and A, vitamin D is an excellent prevention of colds and helps in the treatment of conjunctivitis.

Where it is contained: sardines and tuna, salmon, fish oil, milk.

Vitamin E - tocopherol

Acts as an antioxidant and slows down cell aging, therefore helping to maintain youth. In addition, it protects the lungs, promotes the resorption of blood clots, the healing of burns, and lowers blood pressure. It is also necessary for fertility in both men and women.

Look for it in: green and soybeans, broccoli and Brussels sprouts, spinach and leafy greens, corn, wheat and oats, whole grains, eggs.

A person needs vitamin E every day - 20-30 mg, but pregnant and lactating women, and those who take hormonal contraceptives definitely need to increase the amount of vitamin E consumed.

Vitamin K - phylloquinone

One of the main functions of vitamin K is to increase blood clotting and restore bone tissue in the body. Therefore, it must be taken to avoid bleeding and after injuries. Vitamin K also plays a role in the functioning of the kidneys and gastrointestinal tract, and has an antibacterial and analgesic effect.
Found in rose hips and spinach, tomatoes, cabbage and other green vegetables, asparagus, cereals, avocado and kiwi, bananas, seaweed, green tea and olive oil. Among animal products, liver, eggs, and milk are rich in vitamin K.

Vitamin F - unsaturated fatty acids

Reduces cholesterol levels in the blood, improves blood circulation and strengthens blood vessels, normalizes blood pressure. Vitamin F is also necessary for normal tissue nutrition and has a positive effect on fertility and lactation. In addition, it promotes the absorption of other vitamins (A, B, D and E), calcium and phosphorus.

Vitamin F is recommended for the prevention and treatment of bronchial asthma, skin diseases, atherosclerosis, hypertension and diabetes, cancer and immunodeficiency diseases. And also for healthy hair, skin and weight loss.

Look for it in flax seeds, sunflower seeds, almonds, avocados and soybeans.

The average person needs 1-2 g of vitamin F per day, but pregnant women, nursing mothers and athletes are advised to consume more of this vitamin.

Vitamin PP - nicotinic acid

Plays an important role in protection against thrombosis, diabetes and hypertension. Reduces the level of “bad” cholesterol, activates the functions of the liver and pancreas, and increases the speed of food movement through the intestines. A lack of this vitamin can lead to nervous system disorders and migraines.

Contained in pork, beef liver, fish and cheeses, white chicken meat, dairy products. But vitamin PP can be found in larger quantities in carrots, cabbage, broccoli, legumes, tomatoes, peanuts and dates. The daily requirement is 10-15 mg.

How to get more vitamins?

As you can see, the necessary vitamins are found in foods that we eat almost every day. If some of them are not yet included in your diet, you should pay attention to them. But, nevertheless, the absorption and functioning of vitamins inside the body is hampered by such negative factors as smoking, alcohol consumption, antibiotics and laxatives. In addition, we lose most of the vitamins during heat treatment of foods (especially vegetables).

So that you do not have to replenish your supply of vitamins with the help of vitamin complexes in tablets, try to consume fresh vegetables and fruits in large quantities. Add more types of fresh cabbage to your diet (it holds the record for vitamin content), drink rosehip infusions and don’t forget to watch what you eat - after all, it’s your health!