The female body has its own characteristics and needs. Depending on the lifestyle, age, health status, a woman needs a certain portion of vitamins and minerals every day. Let's take a closer look: what vitamins and what role they play to keep the female body in good shape.
Skin Health Vitamins
To make your skin shine with health, youth and velvety, make sure that vegetables, fruits , vegetable oils and other foods rich in vitamins A, E, C are present in your diet every day. It is known that vitamin A improves immunity, promotes healing of mucous membranes , its deficiency is expressed in dryness of the skin on the hands , elbows , heels . Vitamin A is also necessary for the proper functioning of the thyroid gland and improves visual acuity. Contained in products of animal origin: cod liver and pork liver, a little less in butter, cream, sour cream, granular caviar.
Vitamin C is good for the prevention of diseases of the cardiovascular system, stimulates metabolic processes, so eat citrus fruits, grapes, parsley, dill daily.
Vitamin E (tocopherol) - non-starin, for those who want to maintain youthful skin. Vitamin E is an excellent antioxidant that protects cell membranes from damage. To provide the body with this vitamin, you need to eat nuts (almonds), sunflower seeds, cereals , vegetable oils, especially olive oil. Also remember that for good absorption of vitamin E, the body needs zinc and selenium, so eat tomatoes, oysters, eggs and other foods containing these elements.
Vitamins for strong bones
Women over forty need to pay attention to the intake of vitamin D, as it affects the absorption of calcium in the body, which is so necessary for bone strength. Women over 50 are at risk of osteoporosis (a decrease in bone mass) when bones become brittle. It is known that vitamin D is found in raw egg yolk, fermented milk and seafood. Vitamin D is synthesized in the body by exposure to sunlight, which is why sun exposure is essential. If you're planning a vacation , keep that in mind.
Vitamins for blood and nerves
Vitamin B12 is involved in the regulation of carbohydrate and fat metabolism in the body, and is also important for hematopoiesis. It is found in offal, dairy products, eggs. Vegetarians are at risk of not getting enough of this valuable vitamin. Its deficiency leads to the occurrence of anemia, to disorders of the central nervous system.
Prenatal vitamins
In addition to vitamins specially designed for pregnant women, folic acid is indispensable, which is necessary for cell division, for the normal development of organs and tissues of the fetus, in the latter it reduces the risk of developing heart disease and other defects. The source of folates are greens, beans, tomatoes, liver, kidneys, egg yolk, cheese, as well as buckwheat and oatmeal .
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Sergey63 18/03/2016
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Yes, it is not always possible to get the necessary dose of vitamins from food ... During pregnancy, she tried to eat right, more fruits and vegetables, but she still took vitamins in addition. The genecologist also prescribed fish oil for me, as there was a slight threat, tone.
Great article - well explained and clear. You could write a little more about the role of vitamins in preparing for pregnancy. A very important vitamin for a baby of the future!
An excellent article, but for pregnant women, no way without vitamins)) And, of course, I reviewed my diet, gave birth to a healthy toddler))