For the liver Meet inositol in a hurry to help! This substance (inositol - another name of vitamin B8) is extremely necessary for a modern person. It protects the liver from a variety of harmful effects - from alcohol to the effects of taking medications (antibiotics, hormones). Also, inositol prevents the growth of adipose tissue around the liver, that is, the development of fatty hepatosis (in the opinion of gastroenterologists to varying degrees, up to 70% of adult Europeans now suffer because of low mobility and chronic overeating).

And to replenish the reserves of this super-useful substance for New Year's festivals, God himself ordered, our livers are already in the "anticipation" of corporate parties and home-made feasts.

Deficiency of inositol is fraught with an increase in blood pressure, digestive disorders, constipation.

Where to get inositol: cabbage - white cabbage and broccoli, grapefruits, chia seeds, dried fruits, halibut caviar, pike and cod.

For the skin Vitamin B10 or paraaminobenzoic acid (PABA) protects us from the harmful effects of ozone, and other adverse effects of the environment. And, which is especially important during the cold season, it stimulates the formation of interferon in the body, a protective protein that gives our body the strength to protect itself from infections. Responsible for the smoothness and elasticity of the skin, and also protects the hair from excessive dryness. And this is very, very important when the central heating and the heaters are switched on, which terribly dry the air in the premises in winter.

Where to get vitamin B10: hazelnuts, young goats and sheep's cheeses, egg yolks.

For mood In the winter, when the street is dark and cold, we often feel frustrated for no apparent reason. Just the mood is bad, and all. At work, everything falls from the hands, we close down on close quarters on close quarters. It is possible that the problem is the lack of B vitamins, especially vitamin B1 (thiamine). This vitamin does not accumulate in the body, it is required to constantly replenish its reserves from the outside. In addition, he is a very fragile creature: it disintegrates under the influence of a variety of factors. For example, it is destroyed by the most common table salt.

Therefore advice: when preparing foods rich in thiamine (for example, stew beans) prisalivayte already prepared dish, and do not add salt during cooking. Also, vitamin B1 completely decomposes under the influence of coffee (and in the cold time to keep warm and cheer, we drink coffee more and more often than in summer). So inveterate coffee lovers should pay special attention to this vitamin and often have products containing it. Disrupts the absorption of thiamine and the predominance of canned foods.

There is an observation that most often from a lack of thiamine, young women under 40.

Where to get vitamin B1: peas, beans, chickpeas, spinach, buckwheat, beef and pork liver, chicken eggs.

For the vitality of the mind and body This vitamin has the most difficult-to-pronounce name - cyanocobalamin (excellent test for the degree of intoxication!). But its functions are simple and understandable - it is responsible for the saturation of our blood with oxygen and saves from anemia. In winter, the air is more rarefied, which leads to a thickening of blood even in healthy people. A shortage in the diet of fresh vegetables and fruits leads to a decrease in hemoglobin and signs of anemia - weakness, pallor, memory loss. So you give cyanocobalamin!.

By the way, when there is a lack of vitamin B12 in the diet, this leads to a vitamin B1 deficiency in a good mood (in general, this group B is very friendly).

Where to get vitamin B12: green onions, turnips, dairy products, pates from natural duck liver and liver sausage of good quality.

For cloudy short days In our body, vitamin D is synthesized mainly when exposed to sunlight. And with a short daylight with him, he strained all the northerners, and among us. Without this vitamin, calcium is not absorbed, the bones become brittle, the hair and nails are brittle, the teeth are crumbled.

And here is the problem, the food from which it is digested is very specific - the liver of cod, mackerel - you do not eat every day. In chicken yolks he too is, but very little. Therefore, in winter, it makes sense to take multivitamins, including vitamin D. But only within reasonable limits, without any shock doses, says pharmacologist Natalia Opyhtina. Now the norm of vitamin D intake is 300-400ME (7.

5-10 mcg) per day for children of all ages and adults under 50, at the age of 50, it increases to 800 IU (18-20 mg) per day.

An excess of vitamin D can lead to problems with the kidneys, pressure, cause loss of appetite, weakness and nausea.

Where to get vitamin D: basically it is produced in our skin under the influence of ultraviolet. But it also contains products: mackerel, flounder, cod liver, chicken yolks, vegetable oils, enriched with vitamins.

nedug. en.