We all know that vitamins are very useful and necessary for health, beauty and youth. Vitamins for women are extremely important! After all, if You want to stop getting sick, have healthy teeth, good hair, strong nails and beautiful skin, you need to provide your body with sufficient and regular intake of vitamins.
Best vitamins for women
The best vitamins for women are e-vitamins, which are the main antioxidants. Vitamin E prevents cells from aging prematurely, strengthens blood vessels, prevents blood clots from forming, and improves the condition of the skin and hair. Vitamin E is found in leafy vegetables, vegetable oil, bran, asparagus, sprouted wheat, whole grains, broccoli, and green peas.
Retinol or vitamin A
This vitamin is necessary for healthy teeth and bones, good vision, normal functioning of the immune system, and cell regeneration. Most of all, retinol in its pure form is found in fish liver and fat. Also, in order to get vitamin A, you need to eat egg yolks, butter, whole milk, cream.
Beta-carotene is a precursor of vitamin A and is a powerful antioxidant, in addition, it has an immunostimulating and adaptogenic effect. Contains beta-karatin in red bell peppers, carrots, spinach, tomatoes, broccoli, pumpkin, gooseberries, grapefruit.
These include a complex of substances, each of them has its own biological value(B1, B2, B3, B6, B7, B9, B12) in natural foods, B vitamins are present together. B-complex is able to strengthen the cardiovascular and nervous system, regulate energy exchange in cells. Natural sources of these vitamins include cottage cheese, brewer’s yeast, liver, legumes, buckwheat, sprouted wheat, turnip tops, carrots, radishes, green onions, spinach, fish, pumpkin, milk, and cheese.
Among the vitamins in this group, vitamin B9, which is usually called folic acid, requires special attention. For women, this vitamin is one of the most important, especially if a representative of the fair sex wants to get pregnant soon. Regular use of folic acid should be not only during pregnancy, but also during preparation for conception.
Ascorbic acid-vitamin C
Ascorbic acid perfectly strengthens the immune system, helps to absorb vitamin E, reduces vascular permeability, and participates in various biochemical processes. A large amount of this vitamin is found in rose hips, citrus fruits, kiwi, tomatoes, black currants, green onions, cabbage, sweet peppers, spinach, sorrel.
This vitamin is also very important for the fairer sex, as it helps to absorb phosphorus and calcium, it is necessary for teeth and bones to remain healthy. In addition, this vitamin protects against diabetes and colds, regulates the nervous system, heart. Vitamin D is synthesized in the body if a person stays in the sun for a long time. You can also get it together with food products-egg yolks, dairy products, halibut and cod liver, mushrooms, parsley, fish oil.
This vitamin is necessary in order for calcium to be absorbed and blood to clot normally. It can prevent certain diseases of the lungs and heart. There are two types of vitamin K: vitamins R1 and K2. If a woman does not have dysbiosis, then most likely she does not have a lack of vitamin K, since it is well synthesized by the human body. Among the products containing this vitamin, there are: leafy vegetables, dairy products, soy and olive oils, cabbage, eggs, kiwi, cereals, avocado, bananas.
Omega-acids or vitamin F
The term vitamin F combines a whole complex of fatty acids-omega-6 and omega-3. The human body is able to convert one type of omega-acids into another, but it cannot synthesize it from simple substances. Omega-acids are necessary for the cardiovascular system to function properly. Omega-acids are found in vegetable oils, shellfish, and oily sea fish.
Flavonoids or vitamin P
This vitamin is also called rutin, although this group of phenolic compounds combines approximately 150 substances. This vitamin keeps blood vessels elastic, prevents sclerotic changes from forming in them, and regulates pressure. Contains vitamin P in buckwheat, black currant, grapes, cabbage, oranges, apricots, lemons, tomatoes, rose hips, blueberries, green tea.
Eat vitamins, be healthy and beautiful!