Do you often feel exhausted and irritable for no apparent reason? Do you also have skin problems, dry hair, and brittle nails? There are several reasons for this. Vitamin deficiency may be the main culprit. Change this and take care of your healthy appearance! We'll show you how to replenish deficiencies in three vitamins: A, C, and D, which are excellent for supporting feminine beauty and well-being.
In my opinion – Vitamin A
It occurs in the form of retinol (mainly in animal products) and beta-carotene (of plant origin). It is a fat-soluble vitamin. The body stores vitamin A, so it does not require daily supplementation. It is easily oxidized, which reduces its properties. To prevent this, use vitamin A with an antioxidant, preferably vitamin E.
What does it help with?
- It has a beneficial effect on the proper functioning of vision. It supports the treatment of many eye diseases, such as dry eye syndrome.
- Improves the appearance of skin, hair and nails.
- It's a common ingredient in cosmetics for dry and acne-prone skin. Regular use of creams with vitamin A has a regenerative effect. Skin becomes more elastic, and spots and discolorations are visibly reduced.
- Helps fight the signs of aging.
- Destroys the action of free radicals.
- It protects the skin from UV rays. Products with vitamin A are especially recommended for people whose skin is frequently exposed to sunlight.
Where to find vitamin A?
In carrot juice, spinach, broccoli, tomatoes, liver, cod liver oil, tuna, mango, turnips, beets.
A quick dose of health:
Just eat one carrot a day, to supplement the average requirement for vitamin A.
If you have more time, make a salad. Use 500g fresh spinach, 2 tomatoes, a can of tuna, half a can of corn, 1 onion, and the vinaigrette dressing. Wash, chop, and mix the vegetables thoroughly.
Skin lifting with Vitamin C
Also called ascorbic acid, it's the queen of vitamins. It's a glucose derivative and belongs to the group of water-soluble vitamins. It oxidizes very quickly under the influence of oxygen and high temperatures, so choose cosmetics containing it only in sealed, opaque packaging, preferably with a pump. Vitamin C is damaged by any thermal processing, such as drying, salting, or heating.
What does it help with?
- It strengthens the immune system. It's hard to do without it when dealing with colds and infections.
- It is a powerful antioxidant. It protects against free radicals.
- It stimulates the activity of collagen, which is responsible for skin elasticity and the structure of connective tissues, such as muscles. Cosmetics with vitamin C They are therefore ideal for people who smoke cigarettes, for example.
- Improves physical fitness.
- Refreshes the complexion and improves its color.
- Neutralizes the effects of photoaging. Smoothes and reduces discoloration caused by sun exposure.
- Facilitates the absorption of iron.
- Enhances the effect of sunscreen creams.
- Helps lower blood cholesterol.
Where to look for vitamin C?
In currants, rosehips, citrus fruits, red peppers, Brussels sprouts, kiwi, strawberries, pineapples.
A quick dose of health
A ripe orange covers 100% of the daily requirement for vitamin C.
If you have more time, make a fruit shake. You'll need: 2 kiwis, 2 pineapple slices, ½ cup orange juice, ½ cup grapefruit juice.Place all ingredients in the fridge for 2-3 hours, chop the fruit, put it in a blender and mix.
Spring Fuel – Vitamin D
It is produced in the skin by exposure to sunlight, but can also be obtained through diet and supplementation. It is fat-soluble, which facilitates its storage. To take full advantage of vitamin D, You need to expose your body to the sun for 15-20 minutes three times a week. While this may seem like a short time, the absorption of the vitamin is minimal during the fall and winter months.
What does it help with?
- Improves mood. Vitamin D deficiency can lead to depression.
- Strengthens the body's immunity.
- Soothes and prevents skin inflammation.
- Regulates blood pressure.
- It has a beneficial effect on the nervous and muscular systems.
- Reduces the risk of heart attack.
- Supports the absorption of calcium and phosphorus.
- Increases epidermal tension and accelerates wound regeneration.
- Helps maintain a healthy weight.
Where to look for vitamin D?
A 15-minute walk with bare skin on a sunny day is enough. It can also be found in mackerel, sardines, salmon, eggs, milk, cheese, and fortified cereal products.
A quick dose of health
The daily requirement for vitamin D is covered one tablespoon of cod liver oil.
If you have more time, make a mackerel and egg spread. You'll need 3 eggs, 1 mackerel in oil (herring is fine), 1 onion, a tablespoon of horseradish, a tablespoon of mustard, chives, and seasonings to taste. Boil and finely chop the eggs. Mash the mackerel with a fork. Peel and chop the onion. Chop the chives and combine the ingredients. Mix everything well. Season to taste.
