Vitamin A (retinol). It is necessary to maintain protective functions of the skin, improves its elasticity and color. Promotes normal growth and tissue regeneration, and increases the body’s resistance to various infections. Retinol has beneficial effects on sleep and blood pressure, improves liver and thyroid. It is particularly necessary for the normal functioning of the visual organs. The lack of this vitamin can lead to damage to the cornea and even to blindness. Vitamin A is found in carrots, green onions, pumpkin, yolk, marine animal liver and fish.
B vitamins Promote energy recovery, help to reduce weight, and also positively affect the work of the heart muscle. Vitamin B1 improves blood circulation, has a beneficial effect on blood processes. Vitamin B2 plays a significant role in the metabolic process. Vitamin B3 (PR) normalizes the processes of biological oxidation in the body, has a positive effect on digestive organs. Vitamin B5 increases stress resistance. Vitamin B6 regulates the liver and maintains sodium-potassium balance. Vitamin B12 has a positive effect on the work of the nervous system. Sources of this group of vitamins are eggs, liver, milk, peas, rye bread.
Vitamin C. It is very important for the body, being quite a potent antioxidant. Participates in iron assimilation and regulation of blood sugar levels, contributes to increased immunity, thus shortening the time of recovery. Eating vitamin C significantly reduces the risk of many diseases. These include physical and mental fatigue, stress conditions, colds and flu, angina, cirrhosis of the liver and other ailments. Large amounts of this vitamin contain sea buckthorn, blackcurrant, rosehip and red pepper.
Vitamin D. It is mainly produced by the skin under the action of ultraviolet rays. With age, the production of this vitamin decreases significantly, so there is a need to eat animal products. It is involved in the assimilation of calcium and phosphorus, and plays a significant role in magnesium and iron metabolism, prevents the development of rickets. The main products containing vitamin D are fish oil, fish, cod, mackerel and fish liver.
Vitamin E. Provides normal functioning of the genital glands and endocrine system, prevents cell aging, protects and strengthens the heart. Also helps with the treatment of diabetes mellitus, increases the rate of growth of the genitals during puberty. In addition, this vitamin has the ability to protect blood vessels as well as lungs and liver in chronic hepatitis. It has been proven that drinking reduces the risk of miscarriage during pregnancy, is useful for painful menstruations and even has an anticancer effect. Vitamin E are rich: liver, meat, milk, vegetable oils, green vegetable leaves and sunflower seeds.