We all know that vitamins are not only beneficial for the body, but also necessary for its normal functioning and health. Can multivitamin complexes containing artificial vitamins purchased in pharmacies fully replace natural ones contained in animal products and vegetable origin?

It has now been proven that only vitamins donated by nature are fully absorbed by the body, since each product contains a whole vitamin complex, and biologically active substances - vitamins and microelements, are in balanced proportions.

If the body is deficient in one of the vitamins or minerals, others will be absorbed in insufficient quantities. It is very difficult to maintain these proportions in chemically created vitamin complexes, therefore, only 25-30% of what is contained in each dragee or capsule is beneficial to the body.

But for a weakened organism, even this amount is enough for a more successful recovery. So give up vitamin complexes not worth it, but it is still better to get vitamins and minerals, necessary for youth, health and beauty, from natural products. Most of them are found in fresh vegetables and fruits, seeds and vegetable oils, cold pressed or unrefined.

What vitamins do we need for health and beauty?

In order to avoid early aging of the skin of the face and body, to restore healthy shine and thickness to the hair, it is necessary to have a healthy and balanced diet so that the products that make up the menu contain all the necessary vitamins and minerals.

In order for the skin to be young and elastic, and our women's health to be strong, vitamins A, E, C and B2 are needed, which is considered the vitamin responsible for skin condition. Vitamin H (biotin) and vitamin B5 are also needed, which increases life expectancy, and vitamin B6, which improves the condition of the skin and, in particular, the scalp.

And it is very important, especially for women after 40, that folic acid - vitamin B9 is present in the body in sufficient quantities. In products, its amount is not enough, so my client, a doctor, advised every 3 months, in a course, to take within 10 days, pharmacy preparations of folic acid and ascorutin, to improve the condition blood vessels and veins,. And the complex "Aevit". But I prefer to get vitamins A and E natural, especially since it is not difficult at all - the products in which they are contained will be written below.

Of the microelements, silicon is the most essential, especially for acne, selenium and zinc, iron and iodine.

Vitamin A.

This vitamin helps to regulate the condition of the skin and eyes, the elasticity of the veins and blood vessels, urinary tract and biliary, i.e. influences the state of the liver and genitourinary system, strengthens the immune system, providing anti-inflammatory and antiviral effects.

The lack of vitamin A in the body is indicated by deterioration of vision in the dark, "night blindness", dryness and peeling of the skin, especially on the elbows and knees, cracks in the heels and thin dry, "parchment" skin on the hands. As well as frequent skin rashes and the appearance of acne.

Retinol, actually vitamin A, is synthesized from carotene in our body and in the body of animals, and is present in an approximate ratio of 1: 3. Contained in butter, egg yolks, sour cream and cream, fish liver, kidneys and liver of animals.

Provitamin A, beta carotene, is found in all yellow and orange fruits and vegetables: carrots and apricots, and is preserved in dried apricots, red and yellow sweet peppers, pumpkin and pumpkin seeds, in sunflower seeds.

And also in peas, beans, cabbage of all kinds, but the highest content is in broccoli when they are just ripe. Therefore, it is important to use the youngest plants for salads.

Vitamin B2.

B vitamins are all important for the body, but vitamin B2 (riboflavin) is a vitamin of beauty and youth, it provides skin elasticity, slows down the aging process, and also helps to fully absorb food. All vitamins of this group are interconnected, which is why a complete and healthy diet is so important.

Lack of vitamin B2 leads to skin problems, blurred vision, depression and frequent nervous breakdowns, decreased immunity. It is especially important to increase the amount of this vitamin supplied with food if the herpes virus often appears, abscesses or even boils, barley appear.

Symptoms of a lack of vitamin B2 are also: wrinkles above the upper lip, wrinkles or cracks in the corners of the lips, redness of the eyelids, burning sensation eyeballs, peeling of the skin at the tip of the nose, increased oily hair. The work of the brain is impaired and the concentration of attention and memory decreases.

Like all B vitamins, vitamin B2 is found in greatest quantities in brewer's yeast, liver of fish and animals, beef, egg yolks, wheat germs, cottage cheese, and hard cheese. But green peas, tomatoes, turnips and leeks also contain this vitamin, albeit in smaller quantities.

Vitamin N.

Biotin is necessary for our body to maintain normal and healthy state the skin. It is found in large quantities in liver, brewer's yeast, peanuts and dark chocolate. To a lesser extent - in green peas, spinach and tomatoes.

Vitamin B5.

Pantothenic acid prevents skin aging and sagging, allergic reactions, accelerates hair growth and improves condition hair follicles... Signs of vitamin B5 deficiency in the body are dullness of eye color, early gray hair, the appearance of white spots on the body, skin rashes, metabolic disorders.

Contained in kidneys and liver, brewer's yeast, yolk, sour cream, kefir, hard cheeses and cottage cheese, peanuts. In spring, it is recommended to add fresh radish and carrot tops to salads, and from lettuce and Chinese cabbage, green onions, parsley and dill, you can prepare salads daily. Whole grain cereals, wheat and rye bran, oat muesli are also useful.

Vitamin B6.

Whether or not there is enough of this vitamin (pyridoxine) in the body depends not only on the condition of the skin of the body and scalp, but also on how much weight you have. Vitamin B6 helps to fight overweight, promotes intense fat burning in the body, and metabolism regulation.

In order for your weight to become optimal, American nutritionists recommend drinking half a glass of water with 1 tsp every morning. natural apple cider vinegar and eat 3-4 tablespoons. flaxseed steamed overnight. And a small portion of fresh vegetable salad seasoned with 1 tbsp. soybean oil. This breakfast contains increased amount pyridoxine. You can cook such breakfasts for several months, alternating with cottage cheese-fruit breakfasts or yolk-cheese breakfasts.

Vitamin B9.

Folic acid, or "female vitamin" is necessary for us not only for beauty, but also for our women's health... Vitamin B9 participates in the synthesis of protein molecules, helps to prolong the youthfulness of not only the skin of the face and body, but also the hair.

Found in brewer's yeast, dark green leafy vegetables, cabbage and broccoli, avocados, oranges and strawberries. Therefore, in my winter collection of herbs, which I prefer instead of tea, I add dried strawberries and strawberry leaves.

Vitamin E.

Tocopherol has a complex effect on the body, provides us with energy and positive mood. But the most important function of vitamin E on our body, on which the beauty and youth of our skin depend, is to ensure the normal state of cell membranes, because the functioning of the cells and tissues of the body depends on them.

Contained in vegetable oils: unrefined sunflower, olive, soy, flaxseed. The largest amount is in the yolks and liver, whole grains cereals and sprouts, peanuts, bran, broccoli. In small quantities - in carrot tops and celery greens, asparagus.

To ensure the full assimilation of vitamin E, it is necessary to combine foods that contain it with foods containing vitamins C and A: carrots, cabbage, leafy greens, butter, lemon juice.

Vitamin C.

Everyone already knows that vitamins C, A and E are powerful antioxidants. Scientists have proven that the aging process is associated, in particular, with the fact that free radicals accumulate in the body, the action of which is destructive for the body. The residual amount of antioxidant vitamins in food binds free radicals and prevents the appearance of new ones.

Daily dose vitamin C - about 200 mg, but the amount required for health and beauty increases in case of illness, if you smoke or like coffee and drink more than 3 cups a day, if the body is forced to fight viral infection... Vitamin C is responsible for the body's metabolism, maintains the elasticity of blood vessels, and prevents intoxication of the body.

Sources of vitamin C are also familiar to you: citrus fruits and all fresh vegetables and fruits, berries, medicinal herbs.

Healing herbs- sources of vitamin C and trace elements.

Multivitamin herbs that also contain a significant amount of vitamin C include: rose hips, stinging nettle, which also helps to regulate metabolism and contains useful trace elements: copper, manganese and iron, as well as phytoncides that have a detrimental effect on pathogenic microflora.

With hypovitaminosis of vitamin C, infusions from the leaves and roots of dandelion, large plantain, goose cinquefoil are taken - indispensable for diseases thyroid gland, horsetail, which contains a significant amount of vitamin C, micro and macro elements, in particular - silicon, and has a tonic effect, helps to reduce edema of the heart and kidney origin, regulates metabolism.

But the largest amount of natural vitamin C contains an inconspicuous herb - knotweed or bird knotweed, the content of ascorbic acid in spore is even higher than in lemons. In addition, it contains carotene and silicic acid. Bird knotweed helps to regulate metabolism in the body, due to the content of silicon and vitamin C, strengthens the walls of blood vessels and capillaries, and has an anti-inflammatory effect.

Infusion of highlander bird with vitamin deficiency and general fatigue and weakness:

2 tbsp dry grass or 3-4 stalks of fresh grass plucked during the flowering period, steam 0.5 l. boiling water for 1 hour. Strain and take 0.5 cups 3 times a day, half an hour after meals.

Infusion of horsetail field fortifying action:

2 tbsp steamed chopped herbs 1 liter. boiling water, leave for 40-50 minutes, strain and take a quarter cup 3-4 times a day.

Vitamin drink for vitamin deficiency from medicinal herbs.

3 tbsp chopped dry rose hips or slightly crushed fresh fruits, 1 tbsp. knotweed bird, dry grass or 2-3 stalks of fresh, 1 tbsp. dry nettle leaves or 3-4 fresh leaves, a little oregano or mint.

Brew the mixture of herbs in a 1.5 liter thermos overnight. Drink instead of tea during the day for a glass after meals, 3-4 times a day. The course is 10 days, a break for a week and you can repeat 3-4 courses.

Infusion of dandelion roots and leaves as a prophylactic agent.

Grind dry dandelion roots and leaves, pour 1 tablespoon overnight. 0,5 l cold water... In the morning, bring to a boil and boil for 2-3 minutes. Cool and strain, take a quarter of a tbsp. 3-4 times a day. Dandelion contains vitamins C and B2, A and P, bitterness. The infusion has a tonic effect, acts as a choleretic and mild laxative, regulates blood sugar levels.

Trace elements for beauty and health.

Iron is a part of hemoglobin, its insufficient amount negatively affects the whole body as a whole, causing fatigue and general weakness, pallor of the skin, and on the composition of the blood: all blood diseases are associated with a deficiency of iron in the body.

For girls and women, this is especially true: during menstruation, you need to increase the amount of products containing this macronutrient in your menu. Prolonged hard diets also lead to iron deficiency in the body.

Sources are kidneys and yolks, beef and veal, liver, all green vegetables and herbs, beet and carrot tops, watercress, spinach, dried fruits, beans, sprouted cereal seeds, pumpkin and sunflower seeds. Pomegranates and whole grain cereals are also recommended, especially buckwheat and bran. Hematogen and special syrups containing iron in an easily digestible form will help restore the level of iron. But it is better to prefer natural sources of the element.

Recipe for buckwheat lightly fried in a dry frying pan:

sort a glass of buckwheat, rinse and dry on a wide plate. Fry in a dry frying pan to destroy pathogenic microorganisms. Cool and grind on a coffee grinder. Take a teaspoon with each meal with water. Before or after meals. The course is 3-4 weeks. After a week, if you feel well, you can repeat it.

Important: iron is not absorbed without vitamins, in particular, without vitamins C and B2. Therefore, it is imperative to add onions, parsley and dill, cottage cheese and cheese, brewer's yeast in capsules to your menu.

If you have problems with your skin: dryness, cracks, flaking, dermatitis or eczema, acne and rashes, then before taking medications and using cortisone ointments, include in your menu foods rich in zinc and vitamin A.

With dry and brittle hair, you will be helped to stop hair loss and strengthen, not only homemade masks, but also the same products containing zinc, because this trace element is necessary for our body for beauty, youth and health.

Sources of Zinc: Apples, all citrus fruits, dates, green vegetables, kidneys, oysters, pumpkin and sunflower seeds, wheat germ, sea fish, beef, milk, raspberries and black currants, beets, asparagus and celery, onions and garlic, brown rice, yolks and bran, honey.

Iodine deficiency is quite common. A deficiency of this trace element in the body disrupts the functioning of the thyroid gland, since it is necessary for the synthesis of thyroxine, the thyroid hormone. Graves' disease (bulging) or goiter may develop.

There is also a metabolic disorder, and this leads to excess weight. And the number of phagocytes - the cells responsible for the destruction of pathogenic microorganisms and the purification of the blood - decreases.

Iodized salt does not solve the problem, it must be included in your daily menu seaweed (kelp), spirulina in dragees or briquettes, sea fish and shellfish. Of the usual products, iodine contains milk and eggs, apple seeds.

Our health and beauty depend on many factors, but we can well provide our body with the necessary vitamins and minerals. Be healthy and beautiful!

• Why are vitamins so important?
• Beauty vitamins for women
  • Vitamins for female beauty
• B vitamins for women's beauty
• Vitamin complexes for women
  • Other complexes for beautiful ladies
  • Active anti-aging formulas

If a woman wants to have healthy skin, strong nails and thick hair, she needs to take vitamins for beauty. You can saturate the body with them both through food and with the help of pharmacy vitamin complexes.

Why are vitamins so important?

What woman doesn't want to be beautiful and young? But only a healthy woman can look good, have smooth and firm skin, shiny hair and long strong nails. If the body is not very healthy, then it is simply impossible to look young: the nails will exfoliate and break, the hair will be dull and lifeless, the skin will lose its tone, peel off or shine. Often the reason lies not in some kind of internal disease, but in a deficiency of vitamins. That is why it is so important for every woman to saturate the body with useful substances.

Vitamins and microelements are sources of youth, health, energy and vigor. They can be obtained in two ways:

• from food products, in particular fresh berries, fruits, vegetables, as well as meat, poultry, fish;
• from the complexes of beauty vitamins for women, which are sold in pharmacies.

The most correct thing is to combine both options.

You should not completely abandon pharmacy drugs, since they will allow you to avoid vitamin deficiency and are an excellent prevention of it.

It is quite enough to drink such a course once a year, and the rest of the time to try to get the most useful substances from food.

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Beauty vitamins for women

There are many vitamins, but there are vitamins that transform the appearance of every woman. These vitamins are:

E. It is a powerful antioxidant that slows down the aging process of the body, including the skin of the face and body. In addition, it prevents the formation of cancerous tumors, increases the content of estrogen in the female body and contributes to the optimal functioning of the female reproductive system. If the body lacks tocopherol, this is manifested in a change in figure - it acquires the characteristics of a male physique.

Vitamin E can be obtained by consuming vegetable oils - olive, corn, sunflower. Oil is best seasoned with fresh vegetable salads. There is a lot of it in sea buckthorn and peas.

Vitamin C. It not only strengthens the immune system and fights viruses. This is a real vitamin of youth, because it has an antioxidant effect. If a woman wants her skin to always be clean, and not appear on her dark spots, moles, freckles and other elements, she needs to saturate the body with ascorbic acid.

Its sources are citrus fruits, berries (especially black currants), fresh vegetables (especially red bell pepper) and fruits, any greens. In winter, you can get a vitamin from sea buckthorn and rose hips by brewing herbal tea.

Vitamin A. Perfectly solves the problem of dry and very thin skin, including on the hands. If a woman has constant bumps in the corners of her lips, cracked skin on the heels, elbows and palms, this is a sure sign of vitamin A deficiency.

You can get it from carrots, apricots, pumpkin, fish, offal, raw chicken eggs. It must be remembered that carrots must be consumed together with vegetable oil, otherwise the microelement will not be absorbed.

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Vitamins for female beauty

There are two more vitamins that are necessary to maintain excellent appearance, these are H and D.

The first of them will make the skin well-groomed, smooth and glowing from the inside, as well as take care of the health of the mucous membranes. The body can get it from brewer's yeast, peanuts, yolk chicken eggs, offal (kidney and liver).

Vitamin D will strengthen skeletal system and nails, will allow you to grow hair, prevent delamination nail plate... With a sufficient amount of this vitamin in the body, growing long hair or nails is not a problem. Besides, healthy, strong and white teeth are also a "merit" of vitamin D!

It is found in sufficient quantities in raw eggs and milk, fish oil, cod liver, and fatty fish.

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B vitamins for the beauty of women

This is an incredibly important group of vitamins as they strengthen nervous system, increase stress resistance, prevent depressive and nervous conditions. If a woman gets tired quickly, is in a sleepy state, notes a decrease in visual acuity, these are symptoms of a deficiency of B vitamins.

In addition, it is these beauty vitamins that make hair luxurious - shiny, smooth, thick, accelerate their growth, strengthen hair follicles... Vitamin B5 has a particularly strong effect, while B9 improves the functioning of the reproductive system. Vitamins can be obtained from following products vegetable and animal origin:

• В1: brewer's yeast (dry), hazelnuts, oatmeal, wheat germ, pork;
• B2: brewer's yeast, wheat germ, wheat bran, soy, broccoli, hard cheese, liver, raw chicken egg yolk;
• B5: brewer's yeast, mushrooms, rice groats, liver, offal, soy, lentils, mung bean, chickpeas, peas, beans;
• В6: sprouted wheat, wheat bran, all types of cabbage, liver, meat, fish, chicken and quail eggs, fresh milk;
• Q9: all kinds of nuts, beans, oranges, bananas, wheat germ, raw eggs, offal;
• B12: brewer's yeast, meat, offal (kidney, liver), fish, red and black caviar, raw eggs, cottage cheese, hard cheese, milk.

Dairy products - milk, eggs, cottage cheese - are best bought on the market, since the value of homemade dairy products is much higher than their industrial counterparts, which are sold in stores.

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Vitamin complexes for women

The pharmacies have a good range of vitamins that are exclusively for women. Their formulations are tailored to the needs female body... Many of them are universal and suitable for all ages, but there are some that are designed for specific age groups. But it should be borne in mind that it is better not to take such vitamins for pregnant women - they have their own complexes. So, which complexes deserve attention? Here is some of them:

1. "Supradin". Produced in different forms- syrup, sweets, tablets. Enriched with vitamins A, B6, B9, B12, C, E and Q10 (coenzyme).
2. "Alphabet Cosmetics". This is a whole program for maintaining beauty, health and youth. Thanks to vitamins A, E, C and D, coenzyme, the drug improves skin condition, strengthens nails and heals hair, improves vision. The package contains pills of different colors, which must be taken one after another according to a special scheme three times a day.
3. Vitrum Beauty. A full complex of vitamins and minerals, in particular it contains:

• vitamins: A, groups B, C, E, D, H, K;
• antioxidants;
• trace elements: calcium, iodine, zinc, selenium, magnesium, boron, phosphorus, iron.

Despite such a rich composition, this complex is suitable exclusively for young women. And older women can choose "Beauty Lux", "Beauty Elite" or "Antioxidant", which are designed with a mature age in mind.