To live, we must supply our body with all the necessary nutrients. They are used in our cells, from which our body receives the necessary energy. All these substances we receive daily from food.
Such essential substances include proteins, fats and carbohydrates. However, there is another class of chemical compounds, without which we can not exist. It's vitamins. They are needed by the body in scant amounts( hundredths of a gram), but they perform such important functions that, in case of their lack, serious disorders and diseases quickly appear.
Vitamins belong to different classes of chemicals, they differ in their structure and perform very important functions within our body. The need for vitamins in each person is individual, it depends on lifestyle, age and other characteristics. Sex also affects this need. There are vitamins that are especially necessary for women. The lack of certain vitamins greatly affects the appearance, to which the weaker sex is particularly trepid.
Wrinkles appear, hair loses its shine, the skin begins to crack. Although, it should be noted that all vitamins are necessary for health and the lack of any of them can cause a serious illness. We have prepared a list, which included the best vitamins for women .Make sure that they are present in your diet, reward you will be a compelling look and feel.
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Vitamin A( retinol)
This substance is extremely important for the normal functioning of our body. It is part of the visual pigment of rhodopsin, with its lack of visual impairment begins. This vitamin is involved in carbohydrate metabolism, it is needed for the growth and multiplication of cells.
Vitamin A is important for the skin. If you want your skin to look great, and also have healthy teeth and nails, then you should consume enough of this vitamin. With its lack of skin becomes rough, hair and nails become dull. Often a sign of a lack of this vitamin is dandruff and brittle hair. With its lack of immunity decreases. It is a powerful antioxidant.
A large amount of retinol is found in carrots, liver, dairy products.
Vitamin B is very important for our health. Their deficiency leads to serious disorders and immediately affects the appearance of a person. All these substances play an important role in metabolic processes and their role is hard to overestimate. Without them, protein synthesis is impossible.
These vitamins are better absorbed in the complex. Do not forget this when you choose vitamins in the pharmacy.
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Vitamin B1( thiamine)
This vitamin is necessary for women for normal health and attractive appearance. It participates in energy metabolism, it is necessary for the exchange of fats, proteins and carbohydrates. Thiamine is also called a "vitality", with its lack we feel broken and inhibited.
This vitamin is very important for the preservation of skin beauty. In large quantities, this vitamin is found in cereals, wheat, liver, sunflower seeds.
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Vitamin B2( riboflavin)
It is involved in the metabolism of fats and carbohydrates. Especially important is riboflavin in energy metabolism. This vitamin is necessary for the health of the skin and mucous membranes, it protects our skin from ultraviolet radiation. With its lack of facial skin can become oily and in the corners of the mouth to form wounds.
This vitamin is involved in the metabolism of iron in the body, in the synthesis of hemoglobin and the formation of new erythrocytes. With a deficiency of riboflavin, anemia can develop, in women it is associated with a violation of the menstrual cycle.
Its a lot in meat, liver, sea fish, nuts and grain.
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Vitamin B6( pyridoxine)
This vitamin plays an important role in metabolic processes, especially in the metabolism of carbohydrates. It also participates in the processes of erythrocyte formation and promotes the assimilation of iron. It is necessary for the work of the immune system.
Its deficiency can lead to weight gain, the appearance of gray hair and the development of dermatitis. The skin becomes oily and flakes. Pyridoxine is needed for the health of hair and nails. This substance softens the course of PMS.B6 is especially necessary for pregnant women. It is required for the development of a future child, and also reduces toxicosis.
Vitamin B6 strengthens the walls of blood vessels. It is plentiful in cereals, nuts, milk and dairy products, as well as in meat and liver.
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Vitamin B9( folic acid)
This substance is involved in the multiplication and growth of our cells. It is needed for the synthesis of nucleic acids, takes part in the synthesis of erythrocytes. With a lack of folic acid, anemia may occur.
It is necessary for the normal development of the embryo, promotes the normal course of pregnancy, greatly reduces the possibility of developing pathologies in the child. Also, folic acid reduces postpartum depression.
In large quantities, this vitamin is found in the liver, in citrus, in grain, nuts, cereals and eggs.
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Vitamin B12( cobalamin)
This vitamin is involved in metabolic processes, it is necessary for the normal functioning of the nervous system. If it is small, the skin becomes pale, numerous sores appear on it, the mucous membranes are affected. There is rapid fatigue, frequent dizziness, there may be convulsions.
This vitamin is very important for pregnant women. It supports the normal state of female genital organs, prevents the development of anemia and depression in pregnant women. In large quantities, cobalamin is found in foods of animal origin.
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Vitamin H( biotin)
This vitamin is involved in the energy metabolism of the body. When this substance is deficient, fatigue, depression, loss of appetite, insomnia are observed. Dermatitis appears on the skin. This vitamin is found in the liver, vegetables, nuts, eggs and beans.
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Vitamin D( ergocalciferol)
This substance is necessary for the normal exchange of minerals. Vitamin is involved in the exchange of magnesium and calcium, it is necessary for normal growth of bones, good dental health and prevention of diseases of the musculoskeletal system. Also, vitamin D regulates the development of bone cells.
To fill the need for this vitamin, eat liver, meat, fish oil and seafood.
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Vitamin C( ascorbic acid)
This most famous and most affordable vitamin performs many of the most important functions in our body. It is a powerful antioxidant that protects our cells and helps them to recover. This vitamin is involved in all types of metabolism, it is responsible for the assimilation of iron by our body and the synthesis of hemoglobin.
Vitamin C is very important for the normal condition of connective tissue, for the health of gums and teeth. It strengthens the blood vessels. With its lack, the skin becomes pale, covered with sores, blood vessels burst.
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Vitamin E( tocopherol)
This is the most powerful antioxidant in our body, it protects our tissues from destruction by free radicals. It is this process that provokes premature aging and the development of serious diseases, including cancer. Also, this substance participates in the work of female gonads, it is necessary for the formation of connective tissue. It keeps moisture in our skin.
This vitamin protects our red blood cells and blood vessels. It is needed for the synthesis of female sex hormones. Participates in all kinds of exchanges, as well as in the exchange of vitamin A. When this vitamin deficiency is often observed, increased fatigue, depression, decreased sexual desire, violation of the menstrual cycle.
This substance is very much in vegetable oils: sunflower, linseed, olive. There is also egg yolk, dog rose, dairy products.
It should be recalled that vitamins are more effective in combination with mineral substances. For example, vitamin C is much more effective in combining with magnesium and calcium.
