Vitamins are needed by the body at any time of the year, and not just in winter and spring. They can be taken as purposefully by ignoring the necessary disadvantage and in preventive purposes to avoid diseases and problems associated with their lack. Fear by fruit, vegetables and other useful products, you will not be able to get all the vitamins fully, therefore it is recommended to take vitamin complexes. The composition of the complexes is varied and selected in several criteria: gender, age, physical exertion and various diseases and allergies. It is very important to know the necessary daily rate of vitamins to avoid an overdose, which may not affect your health. Here are some basic vitamins and their daily rate for an ordinary adult.
Vitamin A - Retinol affects metabolism, vision. The male body requires a day of 700-1000 μg of vitamin A, female - 600-800 μg, a pregnant women's body should receive vitamin A 100 μg more, and feeding - by 400 μg. Retinol A is contained in fruits and vegetables of red, milk, eggs, liver and fish oil.
- B1 - thiamine, improves the nervous and heart rate, helps muscle growth. The daily dosage of thiamine from 2000 to 2500 μg. Get it out of porridge, cabbage, potatoes, beer and legumes.
- B2 - Riboflavin, is useful for eyes, nerves, hearts and protects against harmful UV rays. On the day it takes about 1500-2000 μg per person. Find this vitamin in nuts, green peas, cheese and eggplant.
- B3 - Niacin, improves the exchange of proteins during digestion, improves the quality of the heart, eliminates depression. The daily dose for an adult is about 1400-1800 μg, pregnant and nursing can increase this level of consumption by 500 μg. Contained B3 in white meat, fish, mushrooms, green peas and peanuts.
- B6 - pyridoxine, reduces cholesterol, dilutes blood, strengthens immunity. The daily rate of this indispensable vitamin, on average, from 1500 to 2500 μg. Pyridoxine is present, most of all in spinach, germinated grain, berries, legumes, meat and fish products, liver.
Start with vitamins in front of important events in life, on vacation and summer, when a lot of fruits and vegetables are tight and balanced. Only harmony in the body and head will make you healthy and full of vital energy, and vitamins will help support this harmony at all levels.
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For me, it's all very difficult ... It is better either ready to feed vitamin complexes, or the same Kurkumin Evalarovsky (I ordered it in the online store "Fitomarket"). Sick rarely, the condition of the skin, hair and nails is also satisfied)
If you bother right like that and try to count everything, you can go crazy. No wonder there are multivitamin complexes. Especially even the quality can be found. Take for example the ice formula greater than multivitamins. It helps to maintain a hormonal balance, immunity at the expense of vitamins D, C and zinc, as well as the heart with vessels strengthens, there is rutin and quercetin in the composition. Everything already came up with us so to speak))