Cold weather is the most stressful for our body. Little sun, little heat, much less available sources of vitamins, as reported by the Internet publication for girls and women from 14 to 35 years Pannochka. net.

Nevertheless, in any season you can keep perfect health, maintain excellent physical shape and stay in a sunny mood. And it is very cheap, due to the simplest natural products.

Vitamin A The most important vitamins of this season are A, B, C and D. They are important all year round, but now especially. So, vitamin A helps to fight seasonal colds. In addition, it strengthens the eyesight, heart, is useful for hair, normalizes metabolism.

Vitamin A can be in two main forms: retinol, which is contained in animal sources, and plant beta-carotene. Animal A is a liver, eggs, fish oil.

The most famous vegetable beta-carotene - of course, carrots, although there are much more rich in this vitamin products. For example, an ordinary pumpkin, which can now be bought in every supermarket or on the market. Harder to find sweet potato, sweet potato, which contains twice as much beta-carotene and retinol than half a cup of carrots.

Extremely rich in vitamin A and curly cabbage kale. In addition, it also has a lot of vitamin C necessary in winter.

An excellent source of beta-carotene is also a common dried apricot. It can be used instead of harmful, flavored with taste enhancers and trans fats of industrial sweets. But in the cold season, the sweet one wants more than usual: the lack of serotonin.

Vitamin B One of the main representatives of group B, which we especially need in the winter - vitamin B10. It stimulates the synthesis of interferon - a protein that strengthens the immune system. B10 also provides elasticity of the skin, strengthens and nourishes the hair, which is especially important in the cold season, when the hair and skin overdry batteries and heaters.

Vegetable products, rich in vitamin B10, are carrots, nuts and seeds, cereals. Animal products, of which it is best to get this vitamin: white pickle cheese, kidney, liver, seafood and egg yolk.

Another important winter vitamin B - B1, or thiamin, which is also called a vitamin of good mood. It regulates the metabolism of carbohydrates and fats, that is, it is important for weight loss, strengthens the cardiovascular and nervous system, slows down the aging process, improves memory, concentrates attention. It is important that B1 helps to eliminate alcohol and nicotine toxins from the body. So this is the number one vitamin for dealing with a hangover.

Thiamine is rich in whole grains, beans, asparagus, raisins, prunes, Brussels sprouts, nuts. Also useful are broths of mint, nettle, chamomile. Sources of animal origin: fish, beef and pork (especially the liver). Important point: thiamin is destroyed by the action of salt. Therefore, dishes with B1 must be salted just before they are consumed. Also vitamin B1 does not absorb. In order to maintain emotional stability, B12 is needed. It gives strength, increases immunity, energy level. B12 is fundamentally important for mental balance: it strengthens the nervous system, reduces irritability, is considered the best medicine for depression and insomnia. And this vitamin is useful for the brain: it improves memory, concentration of attention. Like B1, B12 plays an important role in the metabolism of fats and carbohydrates.

The best sources of B12: kidney, liver, brain, heart, as well as meat, fish, seafood, eggs. Unfortunately, we can not take B12 plants, so vegetarians will have to take a chemist's vitamin.

Vitamin C The main protector of our immune system in the season of colds is vitamin C, or ascorbic acid. But, in fact, it is vitally important in any season, because it is considered to be the strongest antioxidant: quickly removes from the body all toxic compounds, rejuvenates and protects against bacteria and various viruses. Also vitamin C participates in the synthesis of hormones, strengthens blood vessels and capillaries, synthesizes collagen, irreplaceable for the skin, bones and cartilage.

As you know, a lot of ascorbic in all citrus, especially in lemons, so they are so useful for colds, as well as in sauerkraut, kiwi, black currant. The latter should be frozen in the summer, because in the winter it can not be found fresh. Keep in mind that you can not boil berries - all vitamins will be destroyed, including C. Therefore, home-made frozen fruit curries should be cooked either in a water bath or simply pour hot water.

Vitamin D Vitamin D is synthesized in the body mainly when exposed to sunlight, so it is also called a "sunny" vitamin. This vitamin is necessary for the assimilation of calcium and magnesium. Everyone knows that calcium is needed for bones, teeth, hair, as well as the normal functioning of all organs and systems. And magnesium, among other things, stabilizes the work of the nervous system, relieves stress, reduces fatigue, irritability, struggles with insomnia, relaxes muscles and removes spasms.

Of products of animal origin rich in vitamin D eggs, dairy products, fish oil, liver. Vegetable sources of vitamin D are not so much: oats, parsley, you can also eat decoctions of nettle and horsetail. The body also produces vitamin D perfectly under the influence of ultraviolet rays, therefore, as soon as it is given a fine day, walk more in the fresh air.

As you can see, in order to replenish the stock of vitally important "winter" vitamins, to be healthy, energetic and cheerful, it is enough to include in the daily menu affordable and inexpensive natural products. Do not forget also that vitamins are destroyed under the influence of salt, coffee, nicotine and alcohol, so their use should be minimized.

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