What vitamins are needed for fitness.
Vitamins A and B1 are crucial for normal cell growth and protein synthesis. You can usually get them by adding cereals, beans, dairy products, and carrots to your diet.
Of great importance is vitamin B13 (also known as orthic acid), which is responsible for tissue regeneration. None of those involved in fitness need to explain how important this is for muscle growth and recovery after hard training. The best source of B13 from common foods is milk and yeast.
If you are working on a mass, then vitamin B3 is essential for you, which helps transport food to the cells. B3 can be obtained by adding eggs and dairy products to your diet, but tuna meat is especially rich in them.
Vitamins B7 and H are important for metabolism in your body. They can be obtained from cereals and eggs, as well as the liver.
One cannot but mention vitamin B9, better known as folic acid. Without it, muscles cannot receive enough oxygen, and blood circulation also suffers. Folic acid is found in beans and vegetables, but in such small quantities that it is almost impossible to get a daily intake for an athlete. This is just the case when you cannot do without vitamin supplements.
And of course, the “banal” vitamins C, D, K, which are necessary for the health of any person, are especially needed for those who experience regular physical activity.
Vitamins C and K improve blood coagulation, help the formation of connective tissues, strengthen bones. Vitamin D is especially strong in the latter – you cannot build a strong bone system without it.
Vitamin C, as well as B4, which is found in fish and meat, are needed for the regeneration of membranes in muscle cells.
We also mention vitamin B12, which improves the conductivity of the nervous system, and improves the transmission of signals from the brain to muscles. Milk, fish and meat are the main sources of B12, however, experienced fitness trainers recommend taking it additionally.
You need to be careful when choosing vitamin complexes rich in iron. Iron in large quantities is necessary for women. And in men, an excess of this trace element can lead to heart problems. Up to a heart attack.
What vitamins are good for skin.
Anti-aging enthusiasts will find their number one ally there! Vitamin A – also known as retinol – helps to quickly renew skin cells while giving it a younger, firmer and more plump appearance.
In addition to being antioxidant, vitamin B2 also protects cells while strengthening the skin. It is already found in most of our foods, but why not benefit the skin as well?
If you want to sing loudly I woke up like this while being proud of your skin, go for vitamin B3. It is the key ingredient to smooth the grain of the skin while maintaining its hydration .
We are more often used to have about vitamin B12 in diets. Indeed, it is especially vegans and vegans who consume it daily. But in serums, this vitamin also helps firm the skin by boosting its metabolism.
The madness around vitamin C takes its roots when we realized that it is a cocktail of youth alone. Anti-aging, antioxidant, rejuvenating but also protective against UV rays. What more ?
If you are prone to acne, eczema, or another skin discomfort that causes damage, vitamin D is your number one solution. Its anti-inflammatory properties will relieve your skin in no time.
Vitamin E is the last on our list, but not the least. In the cosmetic market right now it’s the best antioxidant you can get your hands on. A true best friend of a sensitive and dry skin, it gives a long-lasting rebound effect to the skin.
not “hopeful” but “necessary”?
13 vitamins help your body function
Why do we need vitamins in the first place? That is, despite the fact that vitamins are the nutrients necessary to maintain the normal functioning of the body in our lives, they cannot or cannot produce enough in our bodies. It is not possible 1,2). To say that vitamin bite, vitamin A, B group, C, D, E, K, etc, are 13 kind in total and the number of 1), nine of which (vitamin B 1 , vitamin B 2 , vitamin B 6 , vitamin B 12 , niacin, pantothenic acid, folic acid, biotin, vitamin C) is dissolved into the blood or body fluids in the body “water-soluble vitamin,” the remaining four (vitamin A, vitamin D, vitamin E, vitamin K) Is insoluble in water and is called “fat-soluble vitamin,” which is mainly stored in adipose tissue and liver2) .
So why are vitamins essential to our survival? For example, imagine the body functions that you usually take for granted, such as the nutrients your body eats from what you eat and the abrasions heal naturally. These functions are based on many chemical reactions (biological reactions) taking place in the body. “Enzymes” are indispensable for various biological reactions to proceed efficiently, but many vitamins play a very important role as “coenzymes” that help enzymes3) . If you are worried about rough skin and take vitamin C, you tend to try to improve on the symptoms and take only certain vitamins. Considering that it is indispensable to maintain, it seems that it is important to Maintaining good health to consume all vitamins in a sufficient amount evenly.
Many vitamins are necessary to maintain the normal functioning of our body, but if there are 13 types, it seems difficult to take them all properly every day. In fact, some vitamins have an average daily intake that is lower than the “recommended intake” of the dietary standard set to maintain health on a daily diet alone4,5). The Ministry of Health, Labor and Welfare of the survey, in the men, and women of more than 50 generations vitamin A, vitamin B 1 , vitamin B 6 , vitamin B in more than 50 generations of men 2 found that, vitamin C at 50-something men, tend to lack I am. If there are missing vitamins, it is also good to consciously incorporate foods rich in them into the diet menu, or take supplements, etc. for vitamins that cannot be supplemented by meals alone.
Vitamins are essential for building a healthy body
Believe it or not is become now, it has been said to be the history of mankind was the history of the fight against vitamin deficiency over a long 3). In today’s world and life-threatening vitamin deficiencies have been completely forgotten due to food and nutrient sufficiency. It seems to be increasing. Take this opportunity to review your daily diet and nutritional status. If all vitamins are taken in a well-balanced manner, the base of “health” is in place, and the mind and body are likely to become more active.