Vitamins for all family members
Each age needs its own vitamins to help support the body and internal organs. What is more suitable for adults, and what for children or adolescents?
- Vitamin complexes aimed at maintaining youth and beauty, at restoring skin, hair and nails, and at normalizing the nervous system is suitable for women.
- For men, complexes will be optimal for supporting male strength, for arranging the work of internal organs, for male health and beauty, for the functionality of the body and maintaining the work of the genitals.
- Elderly people need drugs that slow down the ageing process, restore bone strength (calcium and vitamin D) and joints, improve heart, and blood vessels.
- Children need pills to grow and strengthen bones to restore the amount of iron in the body. For children and adolescents, complexes for immunity are especially relevant, which contain many vitamins and minerals.
A few tips on how to choose the right complex of vitamins
What vitamins to choose? The choice of tablets depends on the goals:
If this is prevention, give preference to complex preparations, which contain the main vitamins and minerals. With the support of the body, multivitamins are better, but they will be ineffective with a deep lack of specific minerals, such as iron, iodine or calcium. Therefore, during treatment, and restoration of certain body functions, it is better to prefer monovitamins.
Effective vitamin complexes should properly affect the body, and not exacerbate its condition. To do this, you should first determine your symptoms and only then choose supplements.
- Vitamin A will help maintain the beauty of hair and nails, accelerate their growth and strengthen. He is good for the eyes.
- Group B vitamins are good for the nervous system.
- Vitamin D protects the immune system.
- Vitamin E will improve the reproductive system.
Selection of vitamins by composition is the most comfortable way to choose pills that are really useful for you. If you do not know which drug to purchase, we are ready to provide you with a recommendation based on a test designed for the individual selection of vitamins and minerals for daily use.
What vitamins are needed for the skin?
Vitamin therapy plays a huge role in the prevention of ageing. Here are the most basic vitamins our skin needs:
Vitamin A: for sun protection. This vitamin has antioxidant properties, and is also able to withstand photoaging, strengthen capillaries and maintain skin tone.
Vitamin C: To counter free radicals. One of the most effective antioxidants that block the effects of free radicals. In addition, vitamin C is necessary to maintain a normal level of vitamin E. vitamin C is not synthesized in the human body, we can only get it from the outside – with food, medicine or dietary supplements. Being a water-soluble vitamin, it does not accumulate in the tissues, and its supply needs to be replenished daily.
Vitamin E: to eliminate dry skin. It is a fat-soluble vitamin that helps maintain the lipid mantle and prevent dehydration of the skin. In addition, vitamin E is an antioxidant.
Vitamin B1: for skin elasticity. It is necessary to prevent dryness and peeling, effectively combats fine wrinkles and irritations.
Vitamin B2: for skin regeneration. It improves cellular metabolism and relieves inflammation, improves skin recovery after microtrauma, and maintains a healthy color and radiance.
Vitamin B9: for skin beauty. Vitamin B9, better known as folic acid, is one of the most important vitamins for preserving the beauty of the skin: it has antioxidant effect, protects the skin from the effects of ultraviolet radiation, promotes the accelerated synthesis of amino acids necessary for the formation of the collagen fibers, prevents the appearance of pigmentation and accelerates the healing of microtrauma, and also relieves inflammation.
Vitamin F: against pigmentation. Deficiency of this vitamin leads to the appearance of age spots.
Vitamin PP: for skin firmness. This vitamin takes part in the removal of excess fluid and prevents the appearance of edema and swelling, improves blood microcirculation and has a lifting effect, smoothing out fine wrinkles.
Vitamin D: for youthful skin. This fat-soluble vitamin is a essential for collagen synthesis. During menopause, its amount in the body decreases sharply – by 75%. An additional intake of vitamin D can slow down the process of skin ageing, maintain its healthy color, smoothness, and radiance.
Vitamin K: from spider veins. Vitamin K is necessary for the health of blood vessels and capillaries, it strengthens their walls and prevents the appearance of dark circles under the eyes, vascular networks and asterisks on the cheeks and nose. Our body synthesizes a very small amount of this vitamin, so it is better to take it additionally.
Seven essential vitamins for urban residents in winter.
1. FOR IMMUNITY.
The main defender of our immune system during the cold season is vitamin C. When prepared (that is, in pills, powders, or effervescent tablets), doctors recommend up to one gram of ascorbic acid per day. No more – it’s still an acid, a reaction in the form of urticaria, similar to an allergic one can go on.
The best sources of vitamin C: most of all ascorbines are not in citrus fruits (lemon-oranges), as we used to think, but in sauerkraut, kiwi (and in the skin), fresh bell pepper and black currant. It is important that the vitamin is preserved in frozen berries, but is destroyed by boiling, so prepare homemade fruit drinks in a water bath – without bringing the berries to a boil.
2. FROM COLD.
Special substances protect us from seasonal infections – carotenoids, from which vitamin A is synthesized. The higher their concentration, the more successfully our immune system works.
The best sources of carotenoids: tomatoes and tomato juice, persimmons, pumpkin.
3. FOR LIVER.
Inositol (vitamin B8) protects the liver from a wide variety of harmful effects – from alcohol to the effects of medications (antibiotics, hormones). And it prevents the growth of adipose tissue in the liver that is, the development of fatty hepatosis (according to gastroenterologists, up to 70% of adult Europeans now suffer from it to varying degrees for reasons of low mobility and chronic overeating). Deficiency of vitamin B8 is fraught with an increase in blood pressure, indigestion, constipation.
The best sources of vitamin B8 are white cabbage and broccoli, grapefruits, chia seeds, dried fruits, halibut caviar, pike, and cod.
4. FOR SKIN.
Vitamin B10 or para-aminobenzoic acid ( PABA ) protects us from the negative effects of the external environment. And, which is especially important during the cold season, it stimulates the formation of the interferon in the body – a protective protein that gives us the strength to defend against infections. It is responsible for the smoothness and elasticity of the skin, and also saves the skin, and hair from excessive dryness. And this is very, very relevant when the central heating and heaters are turned on, which terribly dry the air in the rooms in winter.
The best sources of vitamin B10 are: hazelnuts, young goat and sheep cheeses, egg yolks.
5. FOR MOOD.
When it is dark and cold outside, we often feel upset for no reason. It’s just that the mood is bad, that’s all. At work, everything falls out of hand, breaks down on loving ones out of the blue. It is possible that the problem is a lack of vitamin B1 (thiamine). It does not accumulate in the body, it is required to constantly replenish its reserves from the outside. In addition, thiamine breaks down when exposed to a variety of factors. For example, it is destroyed by the most common table salt. Therefore, the advice: when cooking foods rich in thiamine (for example, beans), salt the already prepared dish, and do not add salt during cooking.
Vitamin B1 is also completely decomposed by coffee (and in cold weather, we drink coffee more and more often than in summer to keep warm and invigorate). So inveterate coffee lovers should pay special attention to this vitamin.
The best sources of vitamin B1: peas, beans, chickpeas, spinach, buckwheat, beef and pork liver, chicken eggs.
6. FOR PERFECTION OF Minds and bodies
Vitamin B12 has the most difficult name – cyanocobalamin. But its functions are simple, and understandable – it is responsible for oxygen saturation of the blood and saves from anemia, which is very important for those who stay longer in traffic jam than walk on foot. In winter, air is more rarefied, which leads to a thickening of blood even in the healthy people. A lack of fresh vegetables and fruits in the diet leads to a decrease in hemoglobin and signs of anemia – weakness, pallor, and memory loss.
The best sources of B12: green onions, turnips, dairy products, pastes from natural duck or chicken liver.
7. FOR HORMONES AND GOOD SLEEP.
In our body, vitamin D is synthesized mainly by exposure to sunlight. And with a short daylight with him, a lot of stress was exerted by all northerners, including ours. Without this vitamin, calcium is not absorbed, bones become brittle, hair and nails become brittle, teeth crumble, and vitamins D2 and D3 are important for hormonal metabolism, and good sleep.
But here’s the problem, the food from which vitamin D is absorbed is very specific – cod liver, mackerel – you don’t eat every day. In chicken yolks it is also there, but very little. Therefore, in winter it makes sense to take multivitamins, including vitamins D. But only within reasonable limits, without any shock doses, says pharmacologist Natalya Opykhtina . Now the intake of vitamin D is 300-400 IU (7.5-10 μg) per day for children of all ages and adults under 50 years old, over the age of 50 years it increases to 800 IU (18-20 mg) per day.
The best sources of vitamin D are vitamin complexes, some foods (mackerel, flounder, cod liver, chicken yolks, vegetable oils enriched with vitamins).