Vitamins necessary for a person every day

To function properly, the body needs vitamins. If he receives less, then various disorders develop and diseases develop. Despite the fact that it's winter at the doorstep, it's easy to make up for the lack of vitamins. The main thing is to know what products will be your helpers.

Vitamin D

Vitamin D is an important factor affecting the metabolic processes in the body. It is also important for the health of bones and has the ability to enhance the defenses of the body. In winter, when people lack sunlight, it is very important to get enough of this vitamin to protect against colds and flu. In addition, numerous studies link vitamin D and reduce the risk of developing colorectal cancer, skin, breast and prostate cancer. With the help of calcium and magnesium, vitamin D strengthens bone tissue and protects against cardiovascular diseases.

And this vitamin is contained in the following products: herring, salmon, halibut, cod liver, catfish, mackerel, oysters, sardines, tuna, shrimps, eggs, shiitake mushrooms.

Omega-3 fatty acids

The properties of omega-3 fatty acids have long been studied by specialists. Fatty acids are the building blocks for fats, which are vital to the body as nutrients. They also regulate blood coagulability, cell membrane building and cell health. Omega-3 fatty acids are polyunsaturated fats, which contribute to the health of the cardiovascular system of the body by lowering the level of triglycerides in the blood, cholesterol. The body does not produce omega-3, so it's very important that we get them with food. Unfortunately, in most cases people get insufficient quantity, but knowing what products they contain, the situation can be corrected.

Omega-3 fatty acids are found in: oily fish such as salmon, tuna, sardines, mackerel and, walnuts, flaxseed, wild rice and, of course, dairy products.

Vitamin E

As an antioxidant, vitamin E protects our cells from free radicals, and can serve as a defense against cancer and Alzheimer's disease. It is one of the four fat-soluble vitamins that our body needs for optimal functioning. However, many do not receive enough vitamin E from their food.

Vitamin E is present in: sunflower seeds, wheat germs, almonds, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwi, mango, and tomatoes.

Calcium

Calcium is a mineral that is essential for the health of bones, as well as for maintaining the functioning of the nervous system and normal blood pressure. It is best to do without additives, and lean on foods that are a source of calcium. The recommended daily dose is 1000 mg per day for adults from 19 to 50 years and 1200 mg for those over the age of 50 years. Pregnant women and breastfeeding mothers may need more.

So in what products is calcium? In dark green leafy vegetables, oranges, sardines, broccoli, nuts, seeds, salmon, apricots, currants, tofu, figs, and in dairy products with a low fat content. If your diet does not include enough calcium, you can take 1000 mg of calcium daily in the form of supplements.

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Magnesium

Another defender of our bones is magnesium. It also supports blood circulation, cardiovascular health, and also helps the muscles and nerves relax. Magnesium is present in: nuts, beets, dark foliage, seeds, dark chocolate, zucchini, pumpkin, cucumber, black beans, bran cereals. The recommended dose for men is 420 mg / day, and for women 320 mg / day.

Vitamin C

This vitamin is very important for increasing the body's defenses, it helps to heal wounds, protects against cancer and fights free radicals. The daily dose for men is 75 mg, and women need 90 mg of this vitamin.

Where to look for vitamin C: broccoli, red pepper, cauliflower, parsley, lemon juice, strawberry, lettuce, tomatoes, kiwi, papaya, guava, almost all fruits and vegetables have some amount of vitamin C.