Over time, little by little, many things change in our lives.. We eat less, sleep less, and activity is noticeably reduced.. What about vitamins? Does the need change over the years And if so, which way
VITAMIN REQUIREMENTS FOR EVERY AGE UNTIL 35.
Few people in their youth will calculate each vitamin in milligrams.. However, which ones are worth paying attention to * VITAMIN E.
Essential for sperm production in men and for conception and pregnancy in women. In addition, vitamin E is a powerful antioxidant..
Studies have shown that 400-800 IU natural (t. from foods) vitamin E per day reduces the risk of cardiovascular disease by 25-30% and improves mental activity by 36%.. Men who take vitamin E supplements are 32% less likely to get prostate cancer.
WHERE TO GET?
Vitamin E is found in vegetable fats. For example, in 100 g of sunflower oil - 42-56 mg, soybean - 114 mg, peanut and mustard - 33-34 mg, and in 100 g of olive - only 13 mg. It is also in the source code - the seeds from which this oil is squeezed out, as well as in seedlings and leafy greens.. * VITAMIN B9. (FOLIC ACID, FOLACIN, VITAMIN BC).
It is extremely important for the development of the brain and nervous system of the fetus. If a nursing woman does not consume the required amount of folic acid (500 mcg), then the newborn will not receive this vitamin with milk, which means that there is a high probability of violations in the development of the child's nervous system.
However, vitamin B9 is also necessary for adults.. Folacin is very important for the normal functioning of the hematopoietic, digestive and nervous systems..
WHERE TO GET?
They are rich in leaves of green plants. About 500 g of any lettuce leaves will provide the daily requirement.. Spinach, Brussels sprouts, broccoli, asparagus are also good..
There is also a lot of folic acid in organ meats: 150 g of beef or pork liver or 350 g of cod liver will provide the right amount per day. Cottage cheese will have to eat as much as 1 kg per day. There is folic acid in whole grains, legumes and yeast.
35–45 YEARS A period of stability and prosperity, but at the same time the time of the first wrinkles and the onset of health problems. Therefore, in addition to the above vitamins, it is necessary to pay attention to other.
VITAMIN A (RETINOL) AND ITS PRECURSOR BETA-CAROTINE.
Essential for normal cell division, eye, skin, hair and nail health. Eating enough beta-carotene reduces the risk of cardiovascular disease, and 3 servings of beta-carotene-containing vegetables a day almost halves the risk of coronary heart disease. There is evidence that taking vitamin A increases the activity of immune cells by 27%..
WHERE TO GET?
Vitamin A is found only in animal products, high-calorie and not suitable for everyone: egg yolk, butter, offal. In addition, it is one of the few vitamins whose overdose is dangerous..
So, exceeding the recommended daily dose of 900 mcg by 2 times leads to disruption of the digestive and nervous systems.. For the same reason, you should not take higher doses of vitamin A without consulting a doctor..
But beta-carotene, which turns into retinol already in the body, is devoid of such disadvantages.. It is found in most yellow and orange vegetables, as well as in greens.. In addition to 900 micrograms of vitamin A, we also need 5 mg of beta-carotene per day.
VITAMIN C (ASCORBIC ACID).
The older we are, the more we need it.. This vitamin increases the level of “good” cholesterol in the blood by 13% and reduces “bad” cholesterol by 17%.. People who lack it have a 2.4 times higher risk of stroke. There is evidence that the maximum daily intake of vitamin C improves the production of collagen fibers..
Due to this, the formation of wrinkles slows down by 19% and bones become denser by 15%.. Those who regularly consumed this vitamin for 10 years had a 77% lower risk of cataracts.
WHERE TO GET?
Most vitamin C in raw cabbage. The daily dose can be obtained from 150 g of white and from 100 g of colored. When stewing or boiling, vitamin C is destroyed, so you have to eat 300 or 250 g, respectively..
But in sauerkraut, despite popular belief, there is less vitamin - you need to eat at least 300 g of it.
OVER 45 This is the time when we begin to especially appreciate health. This means you need to take extra vitamins.. Vitamin D.
Essential for calcium absorption in the body and bone density. After the age of 65, regular intake of vitamin D reduces the risk of death from cardiovascular disease by 29%.. In recent years, scientists have paid special attention to this vitamin, and there is evidence that it reduces the risk of atherosclerosis and certain types of cancer..
WHERE TO GET?
Vitamin D is produced in the skin by exposure to sunlight.. Therefore, if the weather permits, it is necessary to expose your face and hands to the sun every day for 5–15 minutes a day.. Of the products in a more or less acceptable amount, vitamin D is found only in fish oil and egg yolks.. Therefore, it does not hurt to take it at 200-400 IU daily in the form of dietary supplements..
VITAMIN K.
Very important for blood clotting and mineralization of bones and teeth. In addition, its deficiency is manifested by bags and bruises under the eyes..
WHERE TO GET?
Normally, it is synthesized by intestinal bacteria.. However, with age, this process slows down, plus absorption into the blood worsens.. To get the daily allowance, doctors recommend eating more spinach, veal, liver - at least 2 servings every day.
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