Vitamins for Women

Each person, to feelalert, you need to follow a few simple rules: to spend time in the fresh air, eat healthy, active lifestyle and taking vitamins. The female body especially needs vitamins.

In order to replenish your body with all theessential vitamins, a woman should eat a lot of vegetables and fruits, to ten servings a day! It's impossible. And if a woman wants to be beautiful and healthy, you need to take vitamins. With our website we will talk about what vitamins should be a fine half of mankind.

The benefits of vitamins

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We, women, vitamins are essential! We want to always look at 100, so we can not do without little helpers. That vitamins help our bodies cope with many illnesses, have a shiny, silky hair, clear skin and be charming regardless of age. But you need to know about what vitamins each age own. As a child, the future of women need vitamins, which will contribute to the proper growth of the child, the formation of bone of the skeleton. The childbearing years are needed vitamins which are beneficial to krovetvoritelnuyu system in advanced age - those vitamins, which are able to support the body and strengthen the skeletal system. But we must remember that there are a number of vitamins, regardless of the period in which there is a woman who always need to be taken in any period.

Vitamin-mineral complex

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vitamin D

It helps the body's absorption of calcium and phosphorus. Fat-soluble vitamin. It reduces the development of diseases such as arthritisMultiple sclerosis or even prevent the development of cancerous cells. Vitamin D can protect our eyesight. vitamin deficiency leads to bone fragility, osteoporosis. What to do? Each day for a few minutes in the sun, it will be sufficient to provide the daily requirement of vitamin required. vitamin D indispensable in childhood. All kiddies under the age of one year in order to prevent doctors prescribe this vitamin. Rich in vitamin D products such as eggs, liver, milk and fatty fish.

Vitamin K

This vitamin is essential for strengthening the immune system,to saturate the body with energy. Playing a major role in strengthening bones and blood clotting in the elderly. It reduces the risk of heart disease. Present in fish oil, Soybean oil and green tomatoes.

Vitamin B6

Essential vitamins, strengthens the immune system. In the complex treatment helps fight depression. Treats heart disease. It supports blood sugar levels. Pregnant women just need to use this vitamin. Lack of vitamin B6, leading to anemia. Contained in foods such as bananas, avocados, fish, beans, oatmeal.

vitamin E

The irreplaceable assistant in cosmetics, hasanti-aging properties. Included in the many cosmetic products for skin and hair care. Slows down the process of skin aging, prevent heart disease, memory loss, struggling with cancer. Through use of vitamin E skin your skin and hair will look healthy and radiant. In large quantities of vitamin E found in hazelnuts, spinach, peanut oil, fish oil, sunflower seeds, and wheat germ.

cyanocobalamin

Treats depression and memory disorder. An essential vitamin for women, as is necessary for normal metabolism. It is used for the prevention of cardiovascular diseases, anemia. vitamin deficiency causes depression and irritability, as well as oral inflammation. Found in eggs, fish, meat, milk and hard cheese.

Vitamin C

It requires every person, regardless ofsex and age, especially in the off season and in times of outbreaks of colds. It strengthens the immune system, it helps rapid healing of wounds, in combination with other vitamins helps to cope with heart disease, certain types of cancer. Rich in this vitamin broccoli and cabbage, grapefruit, oranges, peppers, strawberries, tomatoes, kiwi.

Folic acid (vitamin B9)

It is important for the health of every woman, and especially forthose who are planning a pregnancy. It prevents heart disease, lowers blood pressure, stimulates the brain. Contained in green vegetables, cabbage, parsley, peanuts, melon, strawberries, beans, eggs and nutritional yeast.

Biotin (vitamin B7)

Indispensable in the period of active growth of bones. It supports optimal level of cholesterol in the blood. Vitamin health of hair and skin. Biotin deficiency causes disorders of the cardiovascular system depression, anemia. It is necessary to use such products: potatoes, bananas, fish, melon, yellow fruits, peppers, nuts, cheese, milk, oatmeal, egg yolk.

Riboflavin (Vitamin B2)

It has a tonic effect on the body, provides metabolism. Riboflavin - vitamin growth. Strengthens the immune system, fights fatigue and mild nervous disorders. Lack of vitamin B2 leads to deterioration of appearance, and itching skin dullness, wrinkles earlier. To avoid this, eat meat, milk, cheese, vegetables, nuts and cereals.

especially vitamin

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Iron (Fe)

If you do not replenish your body with iron, it maybe quite severe consequences - namely, anemia. This trace mineral is a must for every woman, because it is women who suffer from the lack of it more than men.

That's how the female body that monthlyduring menstruation the body loses a certain amount of iron and always need to replenish iron stores. Unfortunately, using the products daily eating "metal" products, it is impossible to fill in a highly depleted iron stores. But if you eat high-grade, not to "sit" on a rigid diet, will be sufficient to use products such as herbs, chicken liver, nuts, apples and pomegranates. Do not forget that the iron from food to digest only 10%.

Lack of iron in the body. Symptoms: dizziness, tinnitus, memory loss, frequent colds. With a lack of iron in the body, a person feels tired, lacking in energy, feel muscle weakness.

Iron deficiency during pregnancy is dangerous and can lead to complications of pregnancy and childbirth difficult.

The hair becomes brittle, dull, "whipped" on the tips, nails exfoliate, and the skin becomes dry and appears pale and peeling.

How to replenish iron stores. Take drugs that are quickly absorbed by the body, food additives, complex vitamins. With proper treatment of all of the above symptoms of iron deficiency are gradually. But do not forget that this is not enough, take iron supplements should be courses with an interval of one to two months. The daily requirement for women - 20 mg.

Zinc (Zn)

Excellent immunomodulator. An important trace mineral. It helps fight colds. Reduces allergic reactions on the skin, struggling with acne, it prevents the appearance of early wrinkles. Zinc regulates the oiliness of the skin and is often included in the composition of cosmetic products for skin care. It is useful for vision. Zinc - Vitamin mood, especially the female body can deal with PMS. We need people with diabetes.

Zinc deficiency can lead to hair loss and brittle nails, infertility, bleeding during pregnancy, lethargy, colds.

Zinc is found in lentils, soybeans, buckwheat, mushrooms, pumpkin seeds, blueberries, fish, corn, fish, cocoa. The daily requirement of 12-15 mg zinc.

Magnesium (Mg)

The main mineral of female beauty. It is necessary for the maintenance of normal menstrual function, conception, pregnancy and childbirth. This magnesium helps to cope with fatigue and irritability during PMS. An essential mineral during pregnancy. It can lead to a lack of premature birth.

Magnesium deficiency. Hair loss, brittle nails, cramps, muscle spasms, irritability, fatigue, memory loss, insomnia.

Present in nuts, seeds, green apples, beans, green peppers, wheat bran. Take magnesium combined with vitamin B6. The daily rate of consumption of magnesium - 300-400 mg.

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Vitamins for hair

To make your hair silky always been, take vitamins A, EC and Group B. Vitamin A: The hair will be shiny and strong. Vitamin C improves circulation. Vitamin E will accelerate the growth of hair. B vitamins prevent the appearance of gray hair.

Vitamins for nails

Vitamins A, C, E and H. Vitamins A, C and E contribute to the rapid growth of nails. Vitamin H - makes strong nails.

Vitamins for Skin

Vitamins K, E, B and C. Vitamin C makes the skin supple female.

So, to us, to women, to lookalways beautiful, fresh and full of energy, you must be outdoors, eat right and take vitamins, and trace elements. But do not forget that you need to properly take vitamins to prevent the development of hypervitaminosis.

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