The best vitamins for spring. Healthy sources of vitamins and minerals in food

The long, cold winter is finally over! Spring brings with it warmth, sunshine and, alas, vitamin deficiency... It is in the spring that you should try to structure your diet so that the body receives as many vitamins as possible. And for those who fast, this is especially important.

Everyone needs vitamins in spring. Therefore, you need to eat varied. This is an axiom that, unfortunately, many people neglect. A lot has already been said about vitamins on our website. But it never hurts to review the “material covered” in order to meet spring vitamin deficiency fully armed. Let's start in order.

- This fat-soluble vitamin, the absorption of which requires a balanced amount of fat, protein and minerals. It tends to accumulate in the liver, so the body does not need to replenish its reserves every day. Vitamin A is good for vision and skin, increases the body's resistance to infections, promotes growth and strengthening of bones, and has an anti-cancer effect. Vitamin A of animal origin is found in the liver (especially in the liver of marine animals and fish), in fish oil, butter, cream and egg yolk. The plant modification of vitamin A - carotene - is found in the highest concentrations in carrots, pumpkin, apricots, parsley and spinach. By the way, there is almost no carotene in canned vegetables.

found mainly in products of animal origin, and is also formed in human skin under the influence ultraviolet rays. Vitamin D regulates the metabolism of calcium and phosphorus in the body, provides normal height and bone integrity. It is necessary for blood clotting, regulation of excitability nerve cells, For normal operation hearts. This vitamin is fat soluble. This means that if you take additional doses of this vitamin in the form of medications, the amount may reach dangerous level. Most vitamin D is found in fatty foods sea fish, fish oil, in milk and dairy products.

It is also fat-soluble, but, unlike others, it does not remain in the body for long. Vitamin E is a powerful antioxidant and free radical killer. It preserves the immune system, prevents the development of cataracts, prevents the development of atherosclerosis and heart disease, and also promotes the accumulation of vitamin A in the body. In addition, a lack of vitamin E is fraught with hypervitaminosis D. Everything in nature is interconnected! Vitamin E is found in vegetable oils, eggs, animal liver, legumes, cereals, broccoli and Brussels sprouts, greens, rose hips, sea buckthorn, cherries, rowan, apple and pear seeds. Sunflower seeds, almonds and peanuts also contain quite a lot of vitamin E.

- a vitamin responsible for blood clotting. It also increases the strength of the walls of blood vessels. Vitamin K accelerates wound healing, enhances muscle contraction, and provides the body with energy. This vitamin is synthesized intestinal microflora. In addition, there is a lot of vitamin K in both plant and animal products. But, nevertheless, due to improper, unbalanced nutrition, vitamin K deficiency is quite real. For example, when receiving excess quantity calcium, the internal synthesis of vitamin K is disrupted, which can lead to internal bleeding. Excess vitamin E impairs the absorption of vitamin K and reduces its effectiveness. Vitamin K is found in green leafy vegetables, tomatoes, pumpkin, green peas, soybean oil, egg yolks, animal liver, fish oil.

B vitamins are water-soluble, which means that the body cannot accumulate these vitamins, and therefore their supply must be constantly replenished.

plays important role in metabolism, in particular in carbohydrate metabolism. It normalizes acidity gastric juice and increases motor activity stomach, increases the body's resistance to infections and adverse factors environment and is extremely important for cardiovascular and endocrine systems. Vitamin B1 stimulates brain function, promotes body growth, helps with “ seasickness"and motion sickness. There is especially a lot of vitamin B1 in dry yeast, whole grain bread, peas, cereals, bran, walnuts, peanuts, animal liver and heart, egg yolk and milk.

synthesized by human intestinal microflora. But, like all water-soluble vitamins, it cannot accumulate in the body, so you need to regularly eat foods rich in this vitamin. Vitamin B2 is involved in redox processes, increases visual acuity, provides better adaptation to darkness, and protects the retina from excessive exposure to ultraviolet radiation. Vitamin B2 takes part in the formation of red blood cells, is necessary for the growth and renewal of tissues, and plays an important role in the breakdown and absorption of proteins, fats and carbohydrates. This vitamin is very important for healthy skin, hair and nails. Most vitamin B2 is found in products of animal origin: eggs, meat, liver, kidneys, fish, dairy products. It is also found in plant products. There is especially a lot of vitamin B2 in green leafy vegetables and yeast.

Vitamin B3 , perhaps the most common vitamin in nature. It is found in almost all food products, and, in addition, is synthesized by intestinal microflora. Vitamin B3 is necessary for normal development central nervous system, for the synthesis of antibodies, normal functioning of the adrenal glands. Vitamin B3 is involved in metabolism, actively participates in the neutralization of alcohol, “drains” excess water and prevents rapid fatigue. The main sources of vitamin B3 are liver, kidneys, heart, meat, eggs, brewer's yeast, nuts, seeds, and green vegetables.

participates in protein and fat metabolism, ensures the normal operation of a huge number of enzymatic systems, necessary for synthesis nucleic acids and antibodies, helps increase the acidity of gastric juice, is needed for the normal functioning of the central nervous system... The range of uses of this vitamin is incredibly wide. Vitamin B6 is found in green peppers, cabbage, carrots, melon, as well as in eggs, liver, kidneys, heart, beef and milk.

Vitamin B9 participates in the formation of red blood cells and hemoglobin, in the regulation of cell division. This vitamin is important for growth and development, it plays an important role in protein metabolism, the formation of certain amino acids, and stimulates the immune system. Vitamin B9 has beneficial influence on fat metabolism in liver cells, cholesterol metabolism, provides a healthy appearance to the skin. Vitamin B9 is found in dark green leafy vegetables, onions, carrots, cauliflower, melon, avocado, apricots, brewer's yeast, mushrooms, egg yolk, liver, and kidneys.

necessary for hematopoiesis. It stimulates growth, affects fat metabolism in the liver, is important for protein metabolism, reduces cholesterol in the blood, and also ensures the formation of the myelin sheath that covers the nerves. Sources of vitamin B12 are only products of animal origin, and the largest amount is found in offal. There is a lot of vitamin B12 in cheese and seafood.

Vitamin C - the most famous of vitamins. It protects the body from many infectious and viral diseases, increases the strength and elasticity of blood vessels, helps cleanse the body of all kinds of poisons, helps reduce cholesterol in the blood, accelerates the healing of wounds and burns, helps synthesize and preserve a special protein - collagen, which serves as the basis for the formation of connective tissues. This powerful antioxidant, counteracting the destructive effects of free radicals. Animal products practically do not contain vitamin C. But there is a lot of it in fresh fruits, vegetables and herbs. There is especially a lot of vitamin C in rose hips, sea buckthorn, black currant, red pepper.

is part of the enzymes that ensure cellular respiration. Vitamin PP affects the cardiovascular and nervous systems, supports the skin and mucous membranes in healthy condition, normalizes the functioning of the stomach and pancreas. This vitamin is necessary for carbohydrate and protein metabolism, reduces cholesterol levels in the blood, improves blood circulation and reduces hypertension. blood pressure. Vitamin PP is found in brewer's yeast, whole grain bread, dried mushrooms, sunflower seeds, sesame seeds, prunes, dates, beans, as well as lean meat, white poultry, fish, eggs, liver, kidneys, and cheese.

is one of the so-called bioflavonoids - substances without which the absorption of vitamin C cannot be complete. These substances have a powerful capillary-strengthening effect and reduce permeability vascular walls, prevent bleeding gums. Vitamin P is necessary for the normal absorption and metabolism of vitamin C, protects it from destruction and promotes its accumulation in the body. This vitamin has a beneficial effect on work thyroid gland, increases the body's resistance to infections. Vitamin P is found in citrus fruits, and in their white peel and interlobular film, in apricots, blackberries, cherries, black currants, chokeberry, buckwheat, parsley, salad. Interestingly, quite a significant amount of bioflavonoids are found in wine, beer, tea and coffee.

Vitamin H participates in metabolism, it is necessary for immune system, skin and nervous system. Vitamin H is necessary for normal functioning gastrointestinal tract and is a growth factor. This vitamin is partially synthesized by intestinal microflora. The most vitamin H is found in beef liver, egg yolk, milk, fruits and nuts.

Vitamin H helps with various forms atherosclerosis, reduces cholesterol levels in the blood, prevents the oxidation of vitamins E and C, and removes toxic substances from the body. Vegetables and fruits are low in vitamin N, but beef and milk contain a lot of it.

To summarize this a short excursion in biochemistry, we can draw some conclusions regarding our nutrition in the spring and what vitamins we need in the spring. Most vitamins are destroyed by exposure to light, heat, contact with metals, or when taken medicines, alcohol and nicotine. We won’t talk about the dangers of smoking and alcohol, this is already clear, but we should mention how to properly prepare food in order to preserve precious vitamins and other useful substances as much as possible in the spring.

Cooking has different effects on the vitamin content of foods. Therefore, you need to learn how to cook in the most gentle ways possible. This includes baking, stewing over low heat, and steaming. All these methods allow you to prepare dishes with the least loss of vitamins. Here are some more tips on how to prevent spring vitamin deficiency:

When vegetables are cooked, quite a lot of vitamins go into the broth. Therefore, do not pour out the vegetable broth, use it to prepare sauces and gravies.

Fry less! If you cannot do without frying, then try not to use vegetable oil. The point is that when high temperature Carcinogens are formed in vegetable oil, especially refined oil.

. You can only stew in vegetable oil. To do this, pour a little water into the pan with the food, then add oil and simmer at low temperature.

Use clarified butter for frying. High Quality. Do not buy ready-made ghee; it is a mixture of vegetable fats, flavors and dyes. Make your own ghee, it's easy.

Whenever possible, add greens to prepared dishes. It will enrich your dishes with “live” vitamins.

If you don’t yet have the habit of preparing a salad from fresh vegetables every day, be sure to develop it. This is very good habit! In addition to vitamins, fresh vegetables contain special substances - phytonutrients, without which it is impossible to normal process digestion.

Add wheat sprouts to salads. Each sprout is a little vitamin bomb!

Eat at least one fresh fruit every day. Or make a smoothie with some greens! A green smoothie is a very healthy breakfast.

. Eat sauerkraut more often - it will not only saturate your body with vitamin C, but also help cleanse it of toxins accumulated over the winter.

Add bran to baked goods and porridges - this is an excellent supplier of vitamin B1.

Buy dried seaweed and grind it in a coffee grinder. Mix the powder with salt to create a healthy seasoning. The same can be done with sesame seeds.

To prevent spring vitamin deficiency, prepare very healthy treat: grind dried fruits and nuts, taken in arbitrary proportions, through a meat grinder and mix with honey. Take this “medicine” 1 tsp. three times a day.

Eat varied and healthy and be healthy!

Larisa Shuftaykina

What vitamins to take in spring? When winter ends, the reserves of vitamins in our body are depleted.

By spring, we forgot what a warm, gentle sun was, the days were short, we moved little, we dressed warmly and the body did not breathe, we ate nourishing, high-calorie food and gained 3–5 kg of excess weight over the winter.

The body is weakened and it is necessary to replenish vitamin reserves. What vitamins to take in spring? There are a lot of them on pharmacy shelves, but they are all synthetic.

And I really want natural vitamins!

Let's name the 10 best, natural sources of vitamins. In early spring, while there are no fresh greens, vegetables, berries and summer fruits, they will help us maintain health and activity.

WHAT VITAMINS TO DRINK IN SPRING?

GROWN SEEDS

When we eat regular grains or legumes, for example, we cook millet, buckwheat, barley or any other porridge, the main thing we get is the energy of carbohydrates and starch. The same applies to bread, which is made from wheat and rye flour.

Seed sprouts are another matter. This is a treasure trove vegetable proteins, amino acids, polyunsaturated fatty acids, vitamins B, C, E, many minerals and others useful substances. After all, this is the emerging life of ears of corn! At the moment of germination, grain germs are maximally enriched with valuable nutrients.

We just have to put a tablespoon of seeds on a saucer, cover with gauze and wet with water. In 2 days natural vitamins ready. Finely chop them and add to salads, soup, and side dishes.

BREWER'S YEAST

Many people have forgotten about such an excellent source of natural vitamins as yeast. I would like to remind you that you can strengthen your immune system, reduce symptoms of fatigue, increase hemoglobin, improve metabolism, increase the intake of proteins, vitamins B, D, E, K and many other biologically valuable micronutrients using simple brewer's yeast.

Buy brewer's yeast at the pharmacy with additives that increase its nutritional and medicinal properties. Additives include minerals: selenium, iron, calcium, zinc. Vitamin C and succinic acid are added to the yeast.

Why is it better to drink pharmaceutical yeast? Fresh brewer's yeast is a unicellular fungus with a complex structure. They are used in brewing and baking. Digestion and assimilation of fresh yeast for the human intestine causes difficulties and in many cases this will lead to allergies and dysbiosis. Pharmacy drugs is a yeast autolysate. All nutrients are in free form and are absorbed much easier.

LINSEED OIL

ABOUT beneficial properties linseed oil You can make up legends. Since time immemorial in Rus', flax seeds and flaxseed oil have been the daily food of the Russian people.

Now flaxseed oil is sold in pharmacies! And the seeds are in a zoological store to feed canaries. Horror! We are deprived most valuable product– polyunsaturated fatty acids Omega 3. To be more precise, flaxseed oil contains alpha-linolenic acid, which is converted into Omega 3 in our body.

Who needs ? For older people to reduce blood sugar and cholesterol levels, reduce coagulation, and increase vascular elasticity. For all people to strengthen joints and spine. It is mandatory to take flaxseed oil if you want to improve the condition of your hair and rejuvenate your facial skin. Finally, to increase immunity, your performance, and improve memory. For schoolchildren to study well. We can list them further. The fact is that a huge number of biochemical processes in the body actually require alpha-linolenic acid. This has been proven by scientific research.

SESAME SEEDS

Friends! In a short summary I will not be able to fit everything that sesame seeds are famous for. Therefore, I will only say one thing. Sesame is an amazing source of calcium for our body. In fact, the calcium content in it is 800 mg per 100 g of product! This is higher than in any other type of food, be it dairy products, or vegetables, herbs. Even nuts don't have that much calcium. Perhaps only hard cheeses contain as much calcium.

Therefore, add sesame seeds to any type of food you eat throughout the day. Of course, you won’t eat 100 grams per day, but be sure to consume 2 teaspoons a day. Get the rest of your calcium from other foods.

FOOD RICH IN IRON

If you want to experience a surge of strength in the spring, have a high ability to work, and look great, take care of your blood. Red blood cells or erythrocytes are known to contain hemoglobin. Hemoglobin, in turn, is a carrier of oxygen, which gives life to all cells of our body.

Did you have to stay for a long time? stuffy room? How do you feel after this? Headache, feeling exhausted, lethargy and weakness, nightmare! And all because there was very little oxygen in the room!

You will have the same condition if the level of hemoglobin in your blood decreases. Even if there is enough oxygen in the surrounding air, you will still feel disgusting. In spring, hemoglobin drops slightly for many people. The reason for this is hypovitaminosis, a lack of iron in the body.

Therefore, use more products which are rich in iron. Don't forget that iron is better absorbed when vitamin C and folic acid are present in food. There will be a lot of iron in the food, which means hemoglobin will be better synthesized and the cells of our body will be saturated with oxygen.

BEET JUICE

Beet juice– in spring it is an indispensable root vegetable for health. How to prepare and take it? The root crop must be bright burgundy, without whitish veins. At one time you need to prepare only a tablespoon of juice. Therefore, grate the root vegetable on a fine grater and squeeze out the juice through gauze.

Beetroot juice, unlike all others, needs to be allowed to stand for two hours in the refrigerator. If there is sediment, remove it. When using, dilute with water. Drink 2 - 3 spoons a day.

Beetroot juice contains a lot of vitamins, folic acid, iron, iodine, potassium and sodium. Who is it especially suitable for? For anemia, hypertension, to cleanse the liver, increase the activity of the thyroid gland. And, of course, to strengthen the immune system. Beet juice – potent remedy and it is contraindicated for gastric ulcers and diabetes mellitus.

MUMIE

– this is, one might say, a mountain balm. It is formed in rock crevices and consists of organic residue (insect shells, plant particles, seeds, mummified animal waste products) and mineral salts, which include almost the entire periodic table.

First, it is cleaned in a special way and then used. The most affordable way to buy mumiyo tablets at a pharmacy. They contain about 100 different biologically active compounds that are very beneficial for our body.

The main thing is its general strengthening qualities, increasing immunity, and anti-inflammatory properties. Therefore, it can be used by everyone in the spring healthy people to prevent loss of strength and hypovitaminosis.

SEAWEED

How many names does this useful product have? Kelp, seaweed! Of course, in early spring it should be used as a natural vitamin remedy.

Using it, you will support the function of the thyroid gland, as you will receive a large amount of iodine. It is very good to use for those people who have high cholesterol.

Due to alginic acid salts, kelp is a powerful anticancer agent; it removes strontium salts and other heavy metals. It contains many vitamins, minerals, amino acids.

Kelp is sold in grocery stores as a spicy salad in jars or by weight. But the trouble is that our people are not accustomed to seaweed. Therefore, you can buy seaweed in dried form. It is sold in pharmacies.

It can be ground in a coffee grinder and added to any dish during cooking. But it is better to soak it in water overnight. Boil it for tomorrow until it becomes soft. After this, you can make a salad from it, adding various vegetables to taste, olive oil or delicious sauces.

WITHEARFRUIT AND NUTS

Why did I combine these two very useful product? Only because it is very tasty to eat them together. You need to rinse the dried fruits thoroughly, dry them on a paper towel and place them on a small dish. Place a plate with any peeled nuts nearby.

Let this delicacy be constantly on the table. For adults, this is a great snack between meals. From childhood, children need to get used not to candy, but to dried fruits and nuts.

Dried fruits retain all the properties of fresh fruits and berries and are rich in vitamins, minerals, and contain a lot of dietary fiber and fruit acids. And nuts contain polyunsaturated fatty acid, protein. It’s true that they contain a lot of calories, so you shouldn’t eat a lot of them. But supporting your body in the spring with dried fruits and nuts is very useful.

PINE NEEDLES

You can become saturated with vitamins in early spring by preparing healthy drink from pine needles. Along with vitamins, your body will receive support from salts of many minerals. The needles contain very useful essential oils, phytoncides, resins and tannins.

And most importantly, how simply and absolutely free you can strengthen your immunity with natural substances. Go out of town, cut pine or spruce branches.

Collect the needles and chop them finely. Take two tablespoons of chopped needles and add one liter of water. Place on the stove and bring to a boil. Then cover and let sit for about 3 hours. Strain. Squeeze lemon into the finished drink and add honey to taste. And that’s it – the pleasant pine drink is ready.

What vitamins to take in spring? You can use 10 of the simplest, natural and inexpensive recipes: pine needles, mumiyo, seaweed, dried fruits and nuts and others. This will help support protective forces body and strengthen the immune system with vitamins in early spring.

In spring, the body begins to experience an acute lack of vitamins and microelements. This is natural, because we spent most of the nutrients accumulated over the summer in winter period. Therefore, in the spring the body is weakened, exacerbations of chronic diseases occur. We are increasingly complaining about fatigue, drowsiness, depression or irritability.

The reason for this is most often spring hypovitaminosis. Yes, yes, it’s hypovitaminosis. What we call vitamin deficiency is not such. After all, this complete absence intake of vitamins into the body. We still experience their insufficiency. Therefore, it is more correct to talk specifically about spring hypovitaminosis.

To avoid loss of strength after winter, I will tell you more about this condition, and we will also find out where to get vitamins in the spring and what foods contain them.

Symptoms of hypovitaminosis

This condition usually occurs with an unbalanced, vitamin-poor diet. For example, when a person, instead of fresh vegetables and fruits, is forced to eat “quick food,” canned food, and carbohydrate foods. The body begins to experience a lack of vitamins and minerals, which are simply necessary to maintain immunity, renew tissues and normal exchange substances. In addition, they are catalysts for various enzyme systems. Children, pregnant women and people with poor health especially suffer from a lack of nutrients.

The main signs of hypovitaminosis are:

- “Breakness” in the morning, difficult awakening;

Daytime drowsiness, lethargy, fatigue;

Absent-mindedness, inability to concentrate on something, inability long time retain information in memory;

Irritability, depression;

Excessive dryness of the skin;

Frequent headaches.

Is it possible to prevent vitamin deficiency in spring?

To avoid this, it is necessary to fully balanced diet. The body must receive the right amount of nutrients all year round, including in the spring. To do this, it is useful to eat vegetables every day all winter and spring. Very useful, especially its pickle. This is just a whole storehouse of vitamins, especially vitamin C. In addition, with its help you will cleanse your body of toxins.

Do not ignore fresh frozen fruits, vegetables and berries. They still have vitamins left in them.

When cooking meat, poultry and fish, bake them using foil. This way, more nutrients are retained in food. About what vitamins are contained in what foods, I will tell you in more detail:

A – fresh butter, chicken egg yolk, fish fat(buy at the pharmacy), cream, fresh carrots, parsley, pumpkin and apricots.

B1 - legumes, especially peas, cereal porridges, wheat bran, kernels walnuts, peanuts, Flour bread coarse or with bran, beef liver, whole milk, yeast, chicken eggs.

B 2 – beef, lean pork, liver, kidneys, chicken and quail eggs, fish, any dairy products and yeast.

In 3 - animal and poultry meat, liver, kidneys, animal hearts, chicken eggs, green vegetables, all nuts, brewer's yeast.

In 6 - animal and poultry meat, liver, kidneys, animal hearts, eggs, dairy products, all types of cabbage, fresh carrots, green bell peppers and melon.

B 9 – liver, animal kidneys, chicken egg yolk, dried mushrooms, brewer’s yeast, garden herbs, onion, fresh carrots, cauliflower.

At 12 – liver, kidneys, animal hearts, all types of cheese, seafood.

C – fresh fruits and vegetables, sauerkraut, garden greens, black currants (you can buy frozen ones), rose hips, sea buckthorn, sweet red peppers, citrus fruits, kiwi.

E – chicken eggs, unrefined vegetable oil, animal liver, fresh herbs, broccoli, and Brussels sprouts, rose hips, sunflower seeds, nuts.

P - This vitamin is found in dry red wine, beer, black and green tea, coffee, black currants, dried chokeberries, dried fruits, parsley, green salad.

RR – lean meat (beef, veal), white poultry meat, liver, kidneys of animals. Ocean fish, chicken eggs, hard cheese, brewer's yeast. This vitamin is found in whole grain bread, prunes, dates, legumes, especially beans and dried mushrooms.

Complex of vitamins and minerals

In addition, we should not forget about vitamin complexes, which can be bought at any pharmacy. They are recommended to be taken twice a year: in spring and autumn. When choosing such a complex, be sure to pay attention to its contents. It is best if it contains the majority necessary for a person vitamins and microelements. But before you buy, consult your doctor. He will tell you the right drug for you based on your health condition.

Here are a few more advice:

When purchasing frozen vegetables, fruits and berries, be sure to defrost them immediately before eating or cooking. It is best to steam or stew them. When boiled in water, most of vitamins are lost.

Don't forget to add fresh herbs to your prepared foods. It can be grown on a windowsill. For example, plant an onion in a water-filled plastic bottle from milk or kefir. After a week, you can cut fresh green onions. Cook dried fruit compotes regularly. Be healthy!

Anna Mironova

Reading time: 10 minutes

A A

For beauty and preserving youth, a woman needs not only positive emotions And good mood. Vitamins are indispensable in this matter. With their deficiency, problems appear such as dry lips, brittle nails, peeling skin, and this list can be continued endlessly. Natural sources of vitamins are fresh foods, fruits, vegetables, meat and fish products.

But the vitamins they contain are not always enough to maintain internal forces body. Therefore, doctors around the world advise periodically doing and taking vitamin complexes for beauty, health and youth.

What vitamins are necessary for a woman’s health and beauty?

It has been scientifically proven that there is several main vitamins that ensure the beauty of hair, nails and skin elasticity.

Vitamin E is an antioxidant - it is involved in the aging process and the development of malignant tumors. This substance supports the functioning of the female reproductive glands, increasing the amount of estrogen hormones. Without tocopherol female figure gradually becomes masculine.
Vitamin C - beauty vitamin. It also has antioxidant effects. Besides, ascorbic acid regulates the formation and destruction of melanin. Therefore, if there is a lack of it in large quantities freckles appear dark spots and moles.
Vitamin A found in carrots, apricots, pumpkins, as well as fish meat, animal by-products and chicken eggs. The lack of this substance leads to the formation of cracks on the feet and palms. At the same time, the skin of the hands becomes as if parchment-like, and ulcers appear in the corners of the lips - jams.
B vitamins affect the functioning of the nervous system. With their deficiency, fatigue, drowsiness, frequent depression and nervous breakdowns. Vision deteriorates, burning sensation in the eyes and redness of the skin of the eyelids appear. Vitamin B5 prevents hair loss, and vitamin B9 is necessary for normal functioning reproductive system.
Vitamin H necessary for beautiful skin and health of mucous membranes. This vitamin is found in brewer's yeast, peanut kernels and liver.
Vitamin D is responsible for the hardness of bones, whiteness and health of teeth, as well as the beauty of nails and hair.

9 best vitamin complexes for a woman’s health and youth – choosing beauty vitamins

You can avoid taking vitamins at all and use only natural sources of life substances. Can you periodically take a course of vitamin supplementation? complex vitamins. Such prevention will allow the body to be in full “combat” readiness to resist dangerous viruses and bacteria, as well as aggressive environmental conditions.

But modern pharmacies are oversaturated with various vitamin complexes. And how to choose the best one in such a variety?

Vitamin complex Velnatal. Every day a woman faces different situations, in which she needs the support of the body. These situations can be called, in one word, “stress”. We are not talking about emotional shock, but about what can happen day after day! We play sports, go on a diet, submit reports, get sick. In all these situations, we need vitamin support for the body. And sometimes it’s quite difficult to find. Why is the confusion around the shelves with vitamins worth it? Some are for hair and nails, the second are for mood, for vigor, for
leather, etc. As a result, every time there is a complete torment of choice, or even worse - the first one that comes along, or even nothing at all.
With Velnatal you do not have to select a vitamin complex for each situation. This complex is balanced in such a way as to support a woman with vitamin deficiency associated with absolutely different situations, from diet to pregnancy. Which, of course, speaks not only about the correct combination of components in the composition, but also the selection of dosages. Velnatal contains two types of omega 3, biotin, 400 mcg of folic acid, selenium 55 mcg, iron, B vitamins, which, being in balance with other vitamins and minerals, will support the female body and you won’t have to think again about which complex is better to choose Now.
Anti-aging complex Famvital. Due to the “smart” capsules it active ingredients enter the woman’s body taking into account daily biorhythms.
The 16 components included in the complex - antioxidants, microelements and vitamins - are optimally combined with each other and help prevent premature aging, help improve the structure and appearance skin, hair and nails, help slow the appearance of wrinkles, increase thermogenesis and enhance calorie burning, helping to maintain normal body weight.
Imedin. This is not just one of many vitamin complexes that are primarily needed by other organs - the heart, lungs, and nervous system. This is a complex containing biologically active substances that work directly in skin cells.
IMEDIN® complexes include the exclusive Biomarine Complex®. It is rich in proteins similar in composition to the components of human skin, and biologically active substances that stimulate the production of collagen, the main protein that maintains skin elasticity.
Supradin . Comes in many forms: gummies, water-soluble tablets, regular tablets and syrup. This complex contains the necessary vitamin C, vitamin A, B6, B12, B9, Vitamin E and C, as well as coenzyme Q10. Supradin should be taken 1 tablet or candy twice a day for 1 month. Prevention should be repeated no more than twice a year. Preferably in spring and autumn. The price of 10 tablets is 250 rubles. 25 candies – 200 rubles
Alphabet Cosmetics - a series designed to care for female beauty. Contains everything essential vitamins for healthy skin, eyes, hair, nails - vitamin A, E, C, vitamin D and coenzyme Q10. Features of the intake are that all substances are divided into three groups. Pills different color, which need to be taken one after another in the morning, lunch and evening. This sequence will allow prevention to be more effective. The course of taking Alphabet is no more than two weeks. The dose should be repeated no more than twice a year. The price for a package of 60 tablets is 320 rubles.
Vitamin complex Vitrum Beauty is a popular brand among modern consumers. It is recommended by about 57% of therapists, which reinforces confidence in the Vitrum brand. In its composition great amount necessary vitamins and microelements: vitamin C, A, E, D, K, H, B vitamins, as well as bioflavonoids and antioxidants. This list is supplemented by iodine, potassium, calcium, magnesium, phosphorus, zinc, manganese, iron, boron, selenium. This complex is suitable only for young women. For more mature ladies, Vitrum produces Antioxidant, Beauty Lusk and Beauty Elite complexes. The price of a package of 30 tablets is 610 rubles.
Complivit. This brand produces a huge number of vitamin complexes. For female beauty The “Shine” formula was specially invented. It contains beauty vitamins A, E, C, B vitamins, folic acid, nicotinamide, copper, zinc, selenium, magnesium and flavone glycosides. This composition allows you to support collagen production, regeneration of skin cells, and protect them from harmful effects. UV rays, increase the body’s resistance to aggressive environmental influences. Complivit should be taken one tablet per day for a month. The price of a package of 30 tablets is 271 rubles.
Laura from Evalar company . It's biological active additive to food. It contains a minimum of all the essential vitamins that are needed for beauty. The main trump card of this drug is hyaluronic acid, which is supplemented with vitamins E and C. Thanks to this composition, skin hydration and collagen production are improved, as a result of which the facial skin acquires an even color and a natural blush, wrinkles disappear and are reduced. The price of such a product in 36 tablets is 271 rubles.
Perfectil from the English company Vitabiotics . This product serves as a powerful prevention of aging. It is also prescribed for dermatological diseases in order to improve the body's resistance to viruses or bacteria. The gelatin capsule of Profektil contains vitamins A, E, C, B5, B6, B12, biotin, as well as iron, zinc, magnesium, manganese, silicon and chromium. The price for a package containing 30 capsules is 420 rubles.
Elite Spanish product Revidox does not contain pure synthetic vitamins. It consists of a squeeze plant extracts– sources of vitamins: grape extract and pomegranate seeds. This composition can boast loading dose antioxidants that slow down aging, improve complexion and skin elasticity. The price of this complex of 30 tablets is about 2100 rubles.

9. Biocomplex Lady’s formula “Menopause Strengthened Formula”

Problem hormonal changes tender female body ceased to be a problem with the advent of the biocomplex Lady’s formula “Menopause Strengthened Formula”. This drug has already gained the trust of the fair half of humanity, since it is designed to have a comprehensive effect on the entire body as a whole without any side effects.

All doctors in the world warn that you should not take vitamin complexes constantly. Also, before each course you need to consult a doctor for any contraindications. In this case, you will not harm your health and will successfully increase your beauty.

Winter is over and the human body needs vitamins more than ever, days are shorter in winter, there are very few sunny days, there are few products in stores that contain “live” vitamins, nutrition in winter is less varied than in summer, the body wears out, immunity and colds decrease. become constant life companions. The body needs support, especially women, what vitamins should be taken in the spring, so that all the necessary vitamins are present?

Women and seasonal spring vitamin deficiency

Vitamin deficiency occurs when the body experiences a lack of vitamins for a long time. Hypovitaminosis is an extreme degree of vitamin deficiency.

Women react to vitamin deficiency much more acutely than men, because menstruation, which occurs every month, is a loss of blood that must be replenished. It is for this reason that women more often suffer from anemia, a lack of iron in the blood. Women need to take vitamin and mineral complexes in the spring.

In fact, a person needs few vitamins per day, but their constant lack of them in food leads to disastrous consequences. The woman looks bad, is constantly tired, her hair falls out, her skin becomes too dry. Such manifestations of vitamin deficiency are unlikely to please a woman.

Vitamins can be classified: macro- and microelements, water-soluble and fat-soluble.

Water-soluble vitamins

These vitamins easily dissolve in water and are quickly eliminated from the body. Water-soluble vitamins: vitamin C, vitamin PP, B vitamins and some others. Now we will talk about vital vitamins.

B1 - is responsible for the normal functioning of metabolism. A lack of vitamin leads to rapid fatigue, disruption of the nervous system, loss of appetite, and the skin loses its healthy appearance. In order to replenish vitamin losses. It is necessary to eat: oatmeal, black bread, liver, egg yolks.

B2 - is responsible for the functioning of the nervous system, as well as for the condition of the mucous membranes. Contained in fish products, animal liver, buckwheat, milk.

B6 - responsible for nervous system and skin condition. Deficiency leads to the appearance of dermatitis.

B15 - is responsible for oxygen metabolism, controls the functioning of the cardiovascular system.

Vitamin C is the most famous vitamin, responsible for the absorption of iron, and is involved in the functioning of almost all body systems. Contained in many products, for example, lemons, currants, kiwi, sweet peppers, rose hips. You need to know that there is almost no it in “not the first freshness” fruits.

Fat-soluble vitamins

This class includes vitamins A, D, E and F. For the normal functioning of the female body, a normal level of vitamins A, D, E in the blood is necessary. Vitamins that are classified as fat-soluble tend to accumulate in the body, so it is worth monitoring to prevent an overdose.

Vitamin A is a growth vitamin, if of this vitamin not enough in the body, the immune system decreases, the condition of the skin suffers greatly and vision is impaired. The vitamin is found, for example, in butter, eggs, milk, fish, and foods orange color: pumpkin, carrots, apricots.

Vitamin D is a unique vitamin; it is called “sunshine” because the synthesis of this vitamin occurs under the influence of ultraviolet radiation. This vitamin is important for older women, it is responsible for the condition of bones, and it is responsible for the absorption of calcium by the body.

Vitamin E is a beauty vitamin, responsible for the functioning of the reproductive system, affects the smoothness and condition of the skin, and is responsible for hair health. In the spring it must be taken additionally.

Minerals

Don't forget about minerals, which are also very necessary for the body. The first place is occupied by magnesium, calcium and iron.

Lack of iron, as already mentioned, leads to anemia, calcium is necessary for the good condition of bones and teeth, magnesium affects mood stability, this is especially important before the onset of menstruation.

The “Golden Rule” of Nutrition in Spring

Is it possible to do without vitamin tablets in spring? Of course, natural vitamins are better absorbed, but sometimes their quantity in food is insufficient. In order to get all the necessary vitamins from food, you need to think through your diet very carefully.

To ensure that vitamins are well absorbed, avoid alcohol, coffee, etc. of course, smoking. Take walks more often fresh air and, nevertheless, in the spring it is better to use vitamin-mineral complexes.