Vitamins for women in winter. What vitamins should you take in winter?

Usually in the cold season we switch to monotonous and not always healthy diet. As a result, the body begins to lack certain substances, in particular vitamins. Because of this, immunity decreases, the condition of the skin deteriorates, and hair begins to fall out. To prevent similar phenomena you need to either pay maximum attention to your diet or start taking vitamins.

Vitamins for immunity

It is very difficult to get vitamins in sufficient quantities from food alone in winter. This partly depends on the rhythm of life, which does not provide the opportunity to use proper food. A considerable percentage of vitamins are lost from fruits and vegetables during long-term storage, most destroys valuable components and heat treatment, to which we subject many products.

One of the main symptoms of vitamin deficiency is decreased immunity. To restore it, you need to replenish your reserves of vitamins A, E, K, D, B6, PP. If you find it difficult to compose proper diet To provide everything the body needs, you can resort to pharmacy vitamins. What vitamins to take in winter for immunity? Many different complexes will do.

Popular ones include:

• Alphabet;
• Vitrum;
• Duovit;
• Multitabs;
• Immunal;
• Multifit;
• Supradin.

Vitamins for women

For many girls and women, external attractiveness comes first. To maintain its beauty in the cold, the body needs to be provided with the substances it needs. To find out which vitamins are best for women to take in winter, you should pay attention to specific “indicators” - nails, skin, hair.

Flaky red skin and dull complexion indicate that you are lacking vitamin E, C, A, as well as vitamins belonging to the B group.

Frequent dermatitis, for a long time non-healing wounds may be a sign of a lack of vitamin K, D, C.
Intense hair loss, dullness, and peeling nails indicate that the body needs vitamins B and C, and in addition, iron, copper, and magnesium.
All of the above vitamins can be purchased separately or you can choose a vitamin complex that contains them.

Winter is the time of year when nature goes to sleep and prepares for spring renewal. But people continue to lead active life all year round, that’s why we need vitamins in winter too. A person needs less of those that can accumulate in the body, and more of those that are quickly washed out of the body. But, in any case, in order to be cheerful and full of energy in the spring, a person must carefully monitor his winter diet . What vitamins are missing in winter?

In the cold season, it may appear, since its main source is, under the influence of which calciferol is produced in the skin. This substance belongs to and is capable of accumulating in the body of those who did not miss the opportunity to be in the sun in the summer. Daily intake sunbathing for half an hour in summer daytime It will be enough to not feel a lack of calciferol in winter.

For those who have not had the opportunity to be in the sun so often, solariums can help in winter. These devices use ultra-violet rays with a wavelength of approximately equal to length sunbeam waves. So this is a good opportunity to stimulate production in winter. But the required part of the spectrum does not pass through glass, so even those who spend a lot of time near the window will have to be in the sun.

Another option is to eat foods rich in calciferol. But there are some difficulties here. It is found in fairly high concentrations only in cod liver and chicken eggs, and the latter, in order to achieve the daily intake, you need to eat a lot. Sometimes manufacturers bakery products a synthesized element is added to flour; there are also dairy products irradiated with UV rays. But this practice is not yet widespread in Russia.

Most affordable way To compensate for the lack of vitamin D in winter - take pharmaceutical drugs. Keep in mind that you should not overuse vitamin complexes. may lead to no less serious consequences than its disadvantage.

Ascorbic acid

When choosing which vitamins to take in winter, we must not forget about vitamin C) This substance is responsible for the body’s resistance to infections, is involved in the synthesis of collagen, and has a moderate anti-inflammatory effect. All these functions are very necessary for a person in winter time when the risk of getting sick increases viral disease and when the skin of the face is exposed to the destructive effects of frost.

Natural is found only in fruits and vegetables. Moreover, cutting, slow heating and elements of iron, copper and magnesium that fall from the walls of the dishes very quickly destroy this substance useful for the body. You can preserve it in products by consuming them fresh, or subjecting them to rapid thermal effects(fry or put in already boiled water).

If necessary, you can drink one of the many vitamin complexes containing this element. It is eliminated from the body very quickly, so it can cause hypervitaminosis ascorbic acid unlikely.

Tocopherol

Often called the fountain of youth, . This substance makes it easier premenstrual syndrome, menopause, controls breast health, prevents the appearance dry skin . It also participates in cell renewal processes, thereby counteracting aging. Getting enough tocopherol is important not only for the fair sex. This vitamin is needed for immunity, it improves the absorption of retinol and has antioxidant properties. That's why it's so important to receive vitamin E in winter in sufficient quantities.

Among food products, the richest in tocopherols are derivatives of grain crops, vegetable oils, eggs, sea ​​fish and nuts. All these products are not seasonal; they are equally easy to eat in both winter and summer. To avoid vitamin deficiency, it is enough to monitor their appearance in the diet.

In winter, vitamin complexes containing tocopherol should be taken with caution, since it is a fat-soluble substance and has the ability to accumulate in all tissues of the body, causing hypervitaminosis.

Retinol

This substance can be found either in animal products (liver and fatty meat of animals and fish, eggs, butter) or in plant products, which have a bright red-orange color. This substance is responsible for vision in poor lighting conditions, the formation of skin (dry skin often indicates its deficiency), and regulation of the immune system.

Thus, in order to get sick less during the cold season and not expose the skin to unnecessary danger, it is necessary to either maintain sufficient quantity, or take vitamin complexes that contain retinol in winter. Please note that it is better to drink this substance with tocopherol and zinc.

When preparing dishes from products containing retinol in any form, no additional rules it is not necessary to comply. It tolerates all types of influences well. By overusing it, it is quite possible to get hypervitaminosis, so do not drink it in too large quantities.

Zinc

Zinc is not a vitamin, but is one of the substances necessary for the human body. It is especially important to take it in sufficient quantities in winter, since zinc is involved in the functioning of the immune system and in forming a response to the viral threat. This microelement is necessary for skin health and the healing of small wounds on it. In addition, zinc is an indispensable participant in the metabolism of tocopherol and its maintenance in the body. normal level. Therefore, when choosing which vitamins are best to take during winter, we must not forget about this “minor” (contained in the body in small quantities) microelement.

The richest foods in zinc are grains and their derivatives, nuts, seeds, oysters and squid, dairy products, and legumes. Please note that this substance must be in the body in extremely small quantities. Abuse of drugs containing zinc can lead to the development of hypervitaminosis.

To summarize, it should be noted that good sources vitamins in winter - vegetables, fruits and berries, subjected to shock freezing and defrosted immediately before cooking. Select view heat treatment costs based on what vitamins are in the product used.

If necessary, adults and children can take poly- and multivitamin complexes and similar drugs, carefully following the instructions. And do not forget that any list, including this list of what vitamins are needed in winter, is advisory in nature. You can accurately identify substances that are missing in the body either by taking tests or carefully monitoring your well-being.

Vitamins for skin in winter

The question of what vitamins should be taken for the face in winter occupies every girl and an adult woman always trying to look good. Even if you eat right all year round, get plenty of sun exposure in summer and spring, and use carefully selected skin care products, you may experience dry and chapped skin during the cold season.

In addition to inclusion in the diet healthy products and taking pharmaceutical medications, vitamins can be delivered directly to the skin. For this, a variety of masks are used, to which solutions of tocopherol and retinol are added. One of classic recipes, deserved good feedback- a mixture consisting of equal amounts of vitamins A, E and olive oil. Suitable for both dry and oily skin. You can add solutions of these vitamins purchased at the pharmacy to any other masks used in winter.

In order not to hastily decide the question of where to get vitamins in winter, you need to prepare for the cold season in advance: eat right, strengthen your immune systems body, spend more time in the sun. Get enough useful substances It is also necessary because when they are deficient, the body begins to use reserves accumulated in the tissues of the body, mainly in bones, muscles and teeth. And, if bones and muscles are restored, then teeth do not have this opportunity. So, a person who neglects systematic support of the body in winter has every chance of welcoming spring or summer with systematic visits to the dental office.

Remember also that a lack of vitamins in winter is no worse than an excess of some of them. Therefore, choosing for the winter pharmaceuticals, follow the instructions carefully. But the wisest thing to do if you discover it is to consult a specialist.

In spring, summer and autumn we consume a lot of vegetables and fruits from the beds and branches, which means we get enough vitamins from our food. We alternate cereals, meat, fish, pasta. But in winter they make up the bulk of our diet, so a lack of vitamins immediately begins. But it’s impossible to live the winter on vegetables and fruits; you won’t stay warm with such food, because it’s not for nothing that our country is considered almost the coldest in the world - its average annual temperature, if we take the entire territory, is minus five degrees. Therefore, in winter we all need additional doses of vitamins, and significant ones. But what exactly vitamins are needed in winter to maintain health and beauty?

VITAMIN A

FOR GOOD HEALTH

Increases the body's resistance to infections and colds, has an anti-inflammatory effect, controls hormone levels, increases protective function liver.

FOR BEAUTY

It fights drying, roughening and flaking of the skin, removes dryness of the mucous membranes of the eyes, and without this vitamin the skin loses moisture and accumulates toxins that it cannot remove.

SIGNS OF DEFICIENCY

Poor vision at dusk, huge pupils, spasms, muscle cramps, insomnia.

VITAMIN C

FOR GOOD HEALTH

Increases immunity, promotes the production of the “hormone of happiness” in the body, helps the absorption of iron; if it is deficient, permeability is impaired vascular walls, the body stops absorbing other vitamins.

FOR BEAUTY

Smoothes, brightens the skin, adds radiance to it, helps fight dark circles under the eyes and age spots.

SIGNS OF DEFICIENCY

Decreased immunity, prolonged wound healing, bleeding gums, drowsiness, fast fatiguability, sudden weight loss.

VITAMIN D

FOR GOOD HEALTH

It is especially needed in winter, since due to a lack of ultraviolet radiation, the body stops producing it. Vitamin D ensures bone growth and strength, serves to prevent rickets and osteoporosis, regulates mineral metabolism and metabolism, prevents the development of arthritis, atherosclerosis, diabetes, improves immunity.

FOR BEAUTY

Prevents drying and flaking of the skin.

SIGNS OF DEFICIENCY

Deterioration of immunity, loss of appetite, weight loss, burning sensation in the mouth and throat, insomnia, blurred vision, depression.

ATTENTION!
Children especially need vitamin D: without it, they lag behind physically and mental development, and vegetarians, since it is practically absent from plant foods.

VITAMIN E

FOR GOOD HEALTH

Supports the immune system, improves the supply of oxygen to cells, helps cope with high mental stress, protects the body from nervous breakdowns and stress.

FOR BEAUTY
Improves blood flow, protein and fat metabolism, accelerates skin regeneration, without it it becomes flabby, sharp and deep wrinkles form on the skin.

SIGNS OF DEFICIENCY

Weakness throughout the body, tingling in the extremities, numbness, poor coordination, increased fatigue and irritability, blurred vision.

GROUP B VITAMINS

FOR GOOD HEALTH

Responsible for the absorption of iron, normalizes carbohydrate metabolism, give energy, keep in order nervous system, suppress irritability and reduce the effects of stress.

FOR BEAUTY

Maintains health and hydration of the skin and mucous membranes, adds strength to hair and teeth.

SIGNS OF DEFICIENCY Lethargy, drowsiness, anemia, loss of strength, dark circles under the eyes, thinning nails and hair loss, cracks in the corners of the lips. The appearance of styes, boils, herpes.

WHAT TO REPLACE

Our body needs vitamins every day, so we need to constantly replenish them. But in winter even the most healthy eating will not help. It is impossible to fill your diet with such a variety of foods. But the body demands it. Then we just start eating more. The body tries to collect at least some useful substances from “empty” food. As a result, you gain excess weight.

However, it is believed that the body should receive 2/3 of vitamins from food and only 1/3 from vitamin complexes - you can’t do without them in winter. Based on this rule, pharmacy vitamins, which contains daily dose, should be drunk once every three days.

VITAMINS IN FOOD

When it comes to heavy, high-calorie foods in winter, it is better to choose not meat, potatoes and pasta, but cereals, fish and offal. But the main quantity necessary substances can only be obtained from vegetables, fruits and herbs. Of course, now you can buy any product from gardens and fields all year round, but is it really that useful?

• According to experts, in winter it is still better to get vitamins from summer berries and vegetables frozen during the season. The main thing is to defrost them correctly - not hot water or microwave, and naturally on the refrigerator shelf, then all the benefits will be preserved.
• We also need dried fruits. Of course, they contain slightly less vitamins than frozen fruits, but they are enough for winter needs. You just need to remember that dried fruits are very high in calories.
• The next most useful vegetables and fruits are those grown in warm countries, where they ripen in natural conditions. However, when exposed to light and air during transportation, they may lose some of their benefits. To prevent this from happening, manufacturers treat the fruits with wax, which gives them a characteristic shine. Be sure to rinse it off thoroughly before eating.
• A high content of vitamins and minerals is also characteristic of Caucasian and Central Asian lemons, tangerines, pomegranates and persimmons that ripen in winter. Don’t pass them by at the market or in the store, they are healthier for us than African or Latin American fruits.
• Don't forget about traditional Russian vitamin winter products: sauerkraut and pickled apples.
• Unfortunately, neither jam nor canned fruits and vegetables are a source of vitamins.
• Try to get used to ginger drink- tea made from pieces of fresh ginger (you can add lemon and sugar). Not only is it full of vitamins and microelements, it also warms, tones and protects against colds.

NO NATURE? LET THERE BE CHEMISTRY

To get all the vitamins you need in winter from foods, you need to eat 4,000 kilocalories worth of various fruits and chew all day long, so you can’t do without pharmacy vitamin complexes. The most common of them:

"Aevit" - increases protective forces body, normalizes the nervous system and smoothes the skin.

“Multitabs” is indispensable for those who work a lot, it helps to cope with mood swings, stress, and improves immunity.

“Complivit” is indicated for those who have digestive problems; vitamin B12 is included in it for better absorption. It is well balanced and suitable for everyone.

"Vitrum" is great for restoring strength after a serious illness, but not for prevention.

OUTDOOR RECEPTION

In winter, the need for vitamins is so high that the body does not have any left for hair, skin and nails. And since we cannot provide beauty with vitamins from the inside, we will have to apply them from the outside. Use care products, creams and masks in winter that contain vitamins A, E, C and group B to prevent aging, soften the skin, restore hair, nails, skin, remove winter pallor and dark circles under the eyes.

Make sure that vitamins are in the first lines of the components that make up cosmetical tools, then their quantity is enough for effective action.

DRAGEES OR TABLETS?

In what forms are vitamins sold in pharmacies: tablets, dragees, lozenges, capsules, powders, liquid, marmalade! Which ones to choose? Experts recommend pills. In it, vitamins are layered in a certain sequence and separated from each other by soluble shells of small thickness, so they practically do not come into contact with each other, which means that the likelihood of their mutual neutralization is reduced. IN gastrointestinal tract The dragees gradually dissolve layer by layer, and the vitamins are absorbed one by one.

WHEN TO TAKE?

Try not to skip your morning vitamin intake. They give you a boost of energy, which is of no use in the evening unless you work in the evenings. But vitamins will come in handy for daytime activity.

ADMISSION RULES

• In the morning, vitamins should be taken with food, and a nutritious one - breakfast should be more substantial than coffee and toast.
• Take medications with water only. Milk, soda, juice, tea and coffee can interfere with their absorption.
• Try not to interrupt the course and not take several vitamin complexes at the same time to avoid overdose and allergies.
• Swallow vitamins in the form of pills, tablets and capsules whole without chewing.

MANY VITAMINS... IT HAPPENS

Many people believe that there is no such thing as too many vitamins and begin to take them uncontrollably in unlimited quantities. No need to abuse it. An overdose of vitamins is akin to a drug.

• Excess vitamin E gives headache, weakness, intestinal dysfunction, serious disruptions in the immune system.
• An overdose of vitamin A leads to insomnia, flaking and dry skin, and headaches.
• A dose of vitamin B6 greater than 50 mg per day may cause nervous breakdown, anxiety and unreasonable suspicion.
• Many people, when they feel sick, take a large dose of vitamin C, and this makes the cold or flu easier. But chronically taking superdoses of vitamin C can lead to the formation of kidney stones.

CHECKING FOR VITAMINS

The availability of fruits and vegetables throughout the year is very attractive and tempting. But how do you know if they are stuffed with chemicals? Buy yourself a nitrate meter, or install a special application for smartphones, which will show whether the content of chemical impurities in products exceeds the permissible values.

HOW MUCH IS REQUIRED IN MG

For the average adult, experts have calculated the norm daily consumption vitamins:

vitamin A - 1 mg,

vitamin B 1 - 2 mg,

vitamin B 2 - 3 mg,

vitamin B 3 - 15 mg,

vitamin B 9 - 1.5 mg,

vitamin B 12 - 3 mcg,

vitamin C - 100 mg,

vitamin D - 10 mcg,

How good are winter days, when everything sparkles and sparkles, and the air is invigorating! But, unfortunately, there is a feeling of dissatisfaction with oneself, apathy, fatigue, a desire to lie down, decreased performance, and worsened appetite. And in addition to this, lovely ladies and girls’ nails begin to break, the condition of their skin and hair worsens, and bruises appear under their eyes. And the lack of vitamins is to blame for all these troubles.

How to solve the problem of winter vitamin deficiency? This article will answer your questions and give advice on what vitamins you need in winter to solve all the problems listed above.

What vitamins are responsible for what?

As a rule, in winter period The amount of vegetables and fruits in the diet decreases, since in winter a person mainly eats heavy and high-calorie foods. For this reason, the supply is sharply reduced necessary for the body vitamins

Vitamin C is a major antioxidant and is responsible for many biological functions occurring in the body. With its deficiency, iron absorption deteriorates, which leads to anemia and, as a consequence, an increase in diseases of cardio-vascular system. Lack of ascorbic acid affects the condition of blood vessels and human health in general.
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Vitamin A performs biochemical functions in combination with other components, strengthening and supplementing them. Beta-carotene, along with vitamin C, is essential for maintaining vision. Vitamin A strengthens the body's resistance to various infections, being a strong antioxidant.

B vitamins are needed for procreation, play important role in the process of metabolism of fats and proteins, are responsible for the nervous system and mental activity. Necessary for the growth of nails and hair, responsible for the condition skin, gastrointestinal tract, liver and kidney functions.

Vitamin E protects cell membranes from oxidative processes, synthesizes collagen in subcutaneous tissue, accelerates the process of skin regeneration.

With a lack of vitamin D in children, rickets develops, in other people the immune system weakens, and the likelihood of cancer increases.

What nutrition to give the body

Of course, balanced diet extremely important for humans, because they enter the body with food necessary vitamins, necessary for normal life.

There are products in which greatest content a certain group of vitamins. Nutritionists recommend, adhering to these features, creating a menu to replenish the body with the necessary substances.

In addition, compotes from frozen and dried berries and fruits, rosehip syrup, vitamin teas, to which it is very useful to add honey.

Unfortunately, not everyone has the opportunity or desire to cook. healthy food. The female part of the population is most susceptible to vitamin deficiency. In conditions of endless rush, when you need to do everything at home, at work, with children, there is very little time left for yourself, and, as a result, fatigue, irritation and other troubles. But still, this problem can be solved, especially if you know what vitamins to take in winter.

What vitamins are best to take in winter?

In winter, due to the lack of fresh herbs and vegetables, it is difficult to fill the body with the necessary vitamins with just nutrition, and then vitamin preparations come to the rescue. Our pharmaceutical industry produces them in a fairly wide range.

In order to find out what vitamins you need in winter, just go to the pharmacy, where competent pharmacists will always help you choose the necessary complex of vitamins. The most popular today are:

• The alphabet is complex drug, which is taken in the morning, lunch and evening.
• Vitrum is a fairly strong complex of vitamins in its composition; it is better to use it if vitamin deficiency is at the stage of the disease, and not for prophylactic purposes. As a rule, it is used as prescribed by a doctor.
• Multitabs - great for high physical and mental stress.
• Complivit is a universal vitamin. Perfect for people with different activity modes due to its balance.

When helping the body replenish missing vitamins, you need to remember that everything should be in moderation. Therefore, before use vitamin preparations It is better to consult a doctor.

Video on the topic of the article

Vitamins- like regulators on the way to assimilate nutrients. They speed and direct metabolic processes. For example, if you ate a piece of chocolate, glucose entered your body. If there is enough vitamin B1 in it, then its combustion will occur and energy will be released. As a result, you will feel cheerful and energized. But if the body lacks this vitamin, then glucose will turn into fat. The situation is similar in the absence of other vitamins. That is why it is so important to have them in the diet all year round. And if in the summer they ask to be put into your mouth in the form of juicy apples, delicious watermelons, aromatic peaches and other fruits, it is more difficult to obtain useful substances in winter. It is their deficiency that in most cases explains weakness, fatigue, and a tendency to disease. To prevent the symptoms of vitamin deficiency from affecting you, adjust your diet for the winter.

Partially useful substances are stored by the body in reserve. Eg, fat soluble vitamins- A, D, E. He himself can synthesize some of them in small quantities. Liver cells produce vitamin B-12, some of the vitamins are synthesized in the intestines. But most enter the body only with food. First of all, this is vitamin C. In winter, it is especially lacking. Therefore, actively lean on citrus fruits and red peppers. There is a lot of this element in . By the way, it also contains substances that are beneficial for the intestinal microflora. In winter, there is also a deficiency of B vitamins, especially among those who abuse sweets or refined foods. The amount of vitamin D, which is synthesized by the skin in summer under the influence of sun rays. You can replenish your reserves of these vitamins from animal products - meat, liver, eggs.

The body reacts sensitively to a lack of nutrients and immediately sends an SOS signal. For example, without vitamin E, the skin becomes dry, with a lack of B-2, cracks appear in the corners of the lips, a lack of vitamin A leads to roughening of the skin, a deficiency of vitamin C leads to weakness and bleeding gums. Agree, there is no point in bringing yourself to such a state if you can do everything just diversify the menu. Introduce beets into your diet (both boiled and raw), carrots, cauliflower, broccoli, greens, olive and vegetable oil, nuts. Use regularly dairy products, seafood, various types porridge. Treat yourself to nutritious vegetable fresh juices. Reduce the amount of baked goods, pasta, and sweets. And don’t get carried away with diets - they further reduce the amount of vitamins in your diet. Take a complex of vitamins and minerals for several months. Choose the one that contains the daily norm of substances necessary for the body. This is definitely worth doing if you are fasting. In this case, also make sure that plant food was varied.

Winter period is fraught not only with a lack of vitamins, but also extra pounds. Weight gain occurs due to changes in metabolism. Previously, there were no heating devices, and in order to stay warm, the body learned to release more energy in winter. When you sit near the radiator and wrap yourself in warm clothes, calories are not consumed, but stored as fat. Spices will help activate their combustion. For example, chili pepper increases metabolism by 50 percent. Also regularly replenish your body's water reserves, although in winter you want to drink less than in summer. Water helps remove toxins. Daily norm liquids - 1.5-2 l. No matter how much you want to hibernate, remember physical activity. Do exercises regularly and walk in the fresh air.