какие витамины лучше принимать осеньюIn summer and early autumn, the body usually is not lacking in vitamins. But the more winter, the more the risk of avitaminosis. How to prepare for the cold weather? What vitamins are best taken in the autumn to winter is not a serious stress to the body? Do in autumn to drink vitamins in tablets, or simply change the diet?

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The first acquaintance

Vitamins – organic substances that activates physiological processes in the body, strengthen the immune system. Depending on whether you have enough of them in the body, or over-saturated, there are three States:

  • Vitamin deficiencies vitamin deficiencies;
  • Beriberi is virtually complete absence of a particular vitamin in the body (rare);
  • Hypervitaminosis – a surplus of some vitamin.

There are water-soluble (C, B) and fat-soluble (A, E, D, K, F) group vitamins. First do not accumulate in tissues (except B12), and their excess is rapidly broken down and excreted in the urine.

Fat-soluble vitamins maintain cell structure, are responsible for the breakdown of dietary fats, some are antioxidantsthat protect the body from free radicals. To avoid excessive accumulation in the adipose layer and liver, do not exceed the recommended dose.

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Vitamins in autumn

Vitamins the body needs all year round. If food is not sufficient, then come to the aid vitamins from the pharmacy, which will well complement a balanced and rich in vitamins diet.

Vitamin A should not be taken with liver cirrhosis, renal failure, B12 – by embolism, erythrocytosis, strokes, various tumors, pregnancy and lactation. Vitamin C in large doses is contraindicated in diabetes, increased blood clotting and the tendency to form blood clots. Vitamin D cannot be used when hypercalcemia, organic lesions of the heart, kidney and liver, stomach ulcer. Vitamin E should not be taken with hypervitaminosis A and E, and hypersensitivity.

With the arrival of autumn and the gradual approach of winter it is possible offensive deficiencies.

This is due to changes in solar activity and, consequently, the lack of synthesis of vitamin D. Seasonal cooling also requires the presence in the body of substances that strengthen the immune system. These include, first and foremost, antioxidants: A, C, E, and B12.

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Characteristics of vitamins, especially needed in the fall

Vitamin C. Daily dose of 70 mg of This vitamin promotes blood formation and improves the functioning of the Central nervous system and protect against infections. Its lack causes chronic fatigue, swelling and joint pain, dental problems, high cholesterol levels in the blood, slowing growth. Foods with a high content of this vitamin include:

  • Legumes, nuts, sesame seeds and poppy;
  • Sauerkraut;
  • Fresh herbs: parsley, spinach, sorrel;
  • Citrus fruits;
  • Kiwi;
  • Rosehip, sea buckthorn and black currant.

It is important to consider the fact that vitamin C is easily destroyed by prolonged heat treatment, especially when cooking, because it is preferable to prepare its containing products for a couple.

Vitamin d is Necessary dose of 10-mg/day. Enters the body with food, and is also synthesized by the action of ultraviolet light in the skin. Has a tendency to accumulate in the liver and consume it during the year. Helps to absorb calcium and phosphorus.

Vitamin D deficiency causes rickets and osteoporosis, weakening of muscle tone, General fatigue and irritability. An excess of this substance leads to high blood pressure, weakness and fatigue, weight loss, disorder of the heart and kidneys, headaches. Vitamin contains:

  • Dairy products, cheese, curd, butter;
  • Vegetable oil (mustard, sesame, soy);
  • Seafood and fish;
  • Oat groats;
  • The yolks of eggs.

Vitamin A. the Daily requirement is 1.5 – 2 mg Promotes tissue regeneration, growth, and affect vision and immunity. Lack of this vitamin leads to decreased visual acuity, aging of the skin, conjunctivitis. Excess vitamin causes headaches, drowsiness, menstrual irregularities.

Products with a high concentration of vitamin A and beta-carotene:

  • Liver;
  • Cheese, cheese, butter, sour cream, cheese;
  • Seaweed;
  • Broccoli, garlic, cranberry, carrot, sweet pepper, pumpkin, parsley, lettuce, spinach, celery.

Vitamin E. Daily dose of 20 mg. Antioxidant, fights free radicals, nourishes the development of various pathologies, prevents the formation of carcinogens. Promotes blood clotting, slow aging of the skin, prevents the formation of blood clots.

Lack of vitamin E can lead to infertility, diseases of the female reproductive system, muscle weakness, decreased visual acuity, and General malaise. When excess causes an increase in blood pressure, diarrhea, nausea, leads to a weakening of the immune system.

Vitamin E is contained in the following products:

  • Various nuts;
  • Salmon, pike, eel;
  • Barley and oat cereals;
  • Dried apricots and prunes;
  • Sea buckthorn, dog rose, guelder rose;
  • Spinach, sorrel.

The Vitamin B12. Daily dose of 2.5-mcg. Effect on the Central and peripheral nervous systems, protein metabolism, prevents fat accumulation in the liver, stimulates growth.

Deficiency of B12 can cause anemia, chronic fatigue syndrome, sleep disorders, depression, digestive problems. The vitamin is found in:

  • Seafood and fish;
  • Beef, pork and chicken liver, rabbit meat;
  • Greens and turnip vegetables, seaweed.

Maria Bykova

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