Tells Irina Russ,
nutritionist, endocrinologist
In the spring, you can hear complaints from friends that your skin has become dull and dry, your hair is brittle, and a few extra pounds have been deposited somewhere in the wrong place. All this is a manifestation of vitamin imbalance. Their deficiency can be easily compensated with a special multivitamin complex. However, it is best to develop a spring nutrition plan, including foods rich in natural vitamins. And it is better to drink pills with synthesized elements as an addition to the diet and on the recommendation of a doctor. Such a diet will not only have a positive effect on the figure, but also restore the balance of nutrients and trace elements in the body.
What are we missing and where can we get it?
Vitamin A or retinol has a powerful antioxidant property, it participates in the normalization of metabolism and proper fat deposition, and is also beneficial for vision. In addition, vitamin A increases the efficiency of the immune system, prevents the accumulation of harmful cholesterol, supports and repairs the skin. Retinol is found in carrots, pumpkins, beets, liver, egg yolks, corn, apricots, and natural butter.
Vitamin B1 (thiamine) helps the nervous system function normally, prevents brain cells from aging, and supports memory. Thiamine also helps neutralize toxins, protects the body from fatty liver and normalizes metabolic processes. Buckwheat, rice, oats, nuts, legumes, beef and pork will help to make up for the lack of vitamin B1.
Vitamin B2, also known as riboflavin, not only normalizes metabolism, but also promotes the proper distribution of protein in the muscles. Vitamin B2 helps our cells breathe and grow normally, and removes toxic substances from the respiratory system. Quite a lot of riboflavin is found in meat and dairy products, as well as in fish, cereals, leafy vegetables, mushrooms and peanuts.
Vitamin C or ascorbic acid. Everyone knows that vitamin C helps our body fight infections. However, ascorbic acid is also a stabilizer of normal weight, as vitamin C is actively involved in bringing fats into an digestible form. In addition, ascorbic acid promotes the formation of collagen, which makes the skin supple and youthful. Of course, everyone knows that vitamin C is found in citrus fruits, but it can be found in almost all vegetables, fruits and herbs. Apples, kiwis, apricots and peaches, strawberries, black currants, melons, persimmons, mountain ash, raspberries, blackberries, rosehips, sea buckthorn; cabbage, peas, bell peppers and tomatoes – this is not a complete list of foods containing vitamin C.
Vitamin D (calciferol). It is responsible for the absorption of calcium in the body, and also helps the muscles to withstand the loads exerted on them. Calciferol is found in fermented dairy products, fish oil, butter and vegetable oils, liver, potatoes and parsley. Vitamin D is able to be synthesized in the body under the influence of sunlight, so you should walk more in good weather. Vitamin E or tocopherol helps protect cell membranes from the effects of free radicals, ensures the normal functioning of muscles and sex glands. In animal products, tocopherol is found only in milk, liver, and egg yolks. But vitamin E is rich in spinach, broccoli, cereals, nuts, vegetable oils, radishes, rose hips, onions and carrots. Remember that many vitamins are destroyed during heat treatment. It is better to eat vegetables and fruits raw, and steamed meat, poultry and fish. Be slim and healthy!
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
