It has long been known that the body needs vitamins. Both appearance and health depend on them. Now in pharmacies there is a fairly large selection of multivitamin complexes, designed for different ages, different needs. But studies by scientists show that they do not fully satisfy the needs of the body. The vitamins in the foods that are in our diet are absorbed much better. Sometimes it’s enough to simply create an individual menu for yourself, which would take into account all the necessary components to improve health and increase vitality. To do this, you need to understand a little about what a particular element is for and what products contain it.
Vitamins in products - what is their effect and where to find them?
Provitamin A. Vitamin A.
- Responsible for healthy vision.
- Helps the body develop immunity.
- Necessary for various stresses and diseases, protect the body from the harmful effects of polluted air.
- Participate in the formation of new cells. If this vitamin is not enough, the skin becomes dry, begins to peel off.
Products with vitamin A: butter, liver, yolk, animal kidneys, with provitamin A - carrots known to everyone and all yellow fruits and vegetables, potatoes, green plants.
Vitamin C.
- Participates in the construction of cells and organs.
- Protects the body from infections.
- Regulates the liver.
- Promotes wound healing.
The richest source of vitamin C is rose hip. It can be consumed fresh or in the form of teas and tinctures. Then, in descending order - sea buckthorn, guava, strawberries, currants, lemons, oranges, cabbage, horseradish, parsley and dill. C-vitamins in foods are quite common, but not all of them are high in content.
Vitamin B1.
- Essential for converting nutrients to energy.
- Participates in the work of the nervous system.
Its main sources: sprouted wheat grains, liver, brewer's yeast, bran, sunflower and sesame seeds, buckwheat, pork, peanuts, hazelnuts.
Vitamin B2.
- It is necessary for the skin to remain supple, supple and healthy.
- Useful for vision.
- Participates in the work of the nervous system.
What foods contain it? Yeast, milk powder, mackerel, almonds, chicken eggs, cocoa, fatty pork, milk, cottage cheese, cabbage, tomatoes, cheese.
Vitamin B3.
Essential for maintaining brain function, protein and fat synthesis. It is found in the liver, poultry, sunflower seeds, unrefined grains, yeast (beer and bread), peanuts.
Vitamin B5.
It is necessary for normal metabolism, growth, maintenance of youth. Its sources are yeast, eggs, liver, dairy products, peanuts, turkey meat.
Vitamin B6.
It plays an important role in the exchange of proteins and fats, it is considered a pantry of enzymes. It is found in yeast, liver, unrefined grains, potatoes, pork, bananas.
Vitamin B12 in foods
It is not found very much in food, but it is necessary for growth, as well as for normalizing the functions of the nervous system. It can be found in liver, yeast, fish, dairy products, cheese.
Vitamin D.
Essential for healthy bones, as well as hair and skin. It is formed in the body in the sun, and the products containing it are the liver of fish, seafood, egg yolk, dairy products.
Vitamin E.
Strong antioxidant involved in the formation and protection of red blood cells, muscles, and other tissues. Its peculiarity is that it is found only in plants - corn, soy, sprouted wheat, bran, parsley, lettuce, peas. But to get the required amount from food is almost impossible. Therefore, with its lack, it is recommended to use capsules.
Do not neglect healthy eating tips . Vitamins in products are much more effective than pharmacy, and the menu of them can be made so that you lick your fingers.