Proper nutrition – the key tone, attractiveness and harmony. However, even the stars, which is the power established through personal nutritionists and chefs: JENNIFER ANISTON , Charlize Theron, Salma Hayek, Madonna, Cameron Diaz and other famous Hollywood divas – regularly take a variety of vitamins and dietary supplements. “Prescription pills doctor before I tried anyhow – shared Diaz in an interview – until took up the mind, and then almost immediately noticed that the condition of my skin has become much better, in particular acne – my eternal problem! – Began to take positions. Rah-rah! “.
Experts say that even the most balanced diet for the majority of vitamins and minerals is deficient by 30%. Objective reason for that – in food contains insufficient for the human body of vitamins and minerals. For example, to obtain the desired rate of vitamin D, you need to drink daily 10 liters of milk, and to provide the daily requirement of vitamin A or E – eat 1.5 kilograms of carrots or peanuts. Therefore, a balanced diet is impossible without supplementation “pills health and beauty.”
What vitamins are particularly important for the health and beauty of women? How to choose and take a multivitamin? We have given you a regular beauty-investigation, and helped us in this nutritionist Ekaterina Belova.
Basic “female” vitamins
Vitamin E (tocopherol)
This is the number one vitamin for women. It supports a woman’s ability to bear children, protects youthful skin because it is a powerful antioxidant, is involved in the formation of fibers, allowing the skin to remain supple.
Where to look: in pumpkin seeds, sunflower seeds, flax, vegetable oils, leafy greens, wheat germ, soybeans, broccoli, Brussels sprouts, spinach, beef liver, chicken and quail eggs, milk, peanuts, almonds.
Deficiency symptoms: dry skin, weakening of visual acuity, brittle nails, decreased LIBIDO , etc.
Vitamin A (retinol)
It is also a powerful antioxidant, stimulating new cell division, that is, skin rejuvenation. Important for healthy vision, bones, nails and hair, promotes immunity, reduces age PIGMENTATION .
Vitamin A is found in animal products. His floral “precursor” – provitamin A (beta-carotene), which is converted to vitamin A in the process of METABOLISM .
Where to look: Vitamin A – in dairy products, eggs, oily fish, red caviar, pork liver; provitamin A – greenery, fruits and vegetables orange, and yellow.
Deficiency symptoms: dry and peeling skin roughening, etc.
Vitamin C (ascorbic acid)
Necessary for the formation of collagen, responsible for skin elasticity, restoring and strengthening tissue cells of blood vessels, gums, teeth and bones. Improves complexion, promotes iron absorption, boosts immunity, and acts as an anti-allergen antikantserogen.
Where to look: rose hips, citrus fruits, green vegetables, tomatoes, red peppers, cauliflower, zucchini, berries (black currant, sea buckthorn), sauerkraut.
Deficiency symptoms: dry and pale skin, exfoliating nails, general weakness and chronic fatigue syndrome, etc.
Daily must have – vitamins B1, B2, B3 (also known as vitamin PP), B6 (pyridoxine), B9 (folic acid) and B12 (cyanocobalamin). They help resist stress, strengthen hair and nails, prevent the appearance of early gray hair, provide a healthy color and elasticity of the skin, support the immune, nervous and cardiovascular systems.
Where to look: dry yeast, cereals, peanuts, pork, beef, liver, fish, mushrooms, eggs, carrots, celery, spinach, brussels sprouts, broccoli, asparagus, tomatoes, peppers, turnips, beets, pumpkin, melon, apricot, avocado , banana, wheat germ, vegetable oils, milk and dairy products.
Deficiency symptoms: insomnia, lethargy, frequent stress, irritability, memory loss, weakened immunity, dandruff, hair loss, etc.
“Sunny” vitamin is essential for healthy bones and teeth, storage elastic and hydrated skin, hair loss prevention.Recall that this micronutrient is produced by ultraviolet light, which is enough for 10 minutes of daily sun exposure.
Where to look: cod liver oil, butter, milk, egg yolks, sardines, herring, salmon, tuna.
Signs of deficiency: rapid salting hair, digestive problems, impaired vision in the twilight, burning in the mouth and throat, etc.
Support skin tone and blood vessels, helps to combat skin hyperpigmentation (gives whitening effect) is important for healthy bones and teeth, normal kidney function.
Where to look: green vegetables, olives, peppers, nettles, carrots, tomatoes, potatoes.
Signs of deficiency: bruises under his eyes, nosebleeds, etc.
Ensures the health of skin and hair (normalize lipid metabolism, improves regeneration and nutrition of the cells), reduces blood cholesterol, helps burn subcutaneous fat, which means that weight loss, support reproductive function, prevents edema.
Where to look: vegetable oils, sunflower seed, fish oil, avocados.
Signs of deficiency: dull brittle hair, early gray hair, dry skin, puffiness.
Vitamin H (biotin)
Biotin is necessary for normal functioning of the tummy, immune and nervous systems, healthy hair and nails.
Where to look: cauliflower, green onion, young beans, kidney beans, soybeans, peas, potatoes, kidney, liver, egg yolk, dairy products, brewer’s yeast.
Deficiency symptoms: high blood sugar and cholesterol in the blood, pale skin, increased dryness or oiliness, insomnia, loss of appetite, depression, fatigue, nervousness, muscle aches, etc.
Multivitamins: Myths and Facts
Select vitamins can be independently or after consultation with the pharmacist
Fact: before taking vitamin complexes, or dietary supplements you should consult with your doctor. No assessment of the state of your health, age, lifestyle features and work, and special tests may not accurately set the lack of certain vitamins.
Summer from taking vitamins can be waived
Fact: The peak of vitamin deficiency in the body falls on the last month of winter – February. Spring to prevent beriberi take vitamins recommended almost everything. In agreement with the doctor to undergo “fortification” and can in the summer, especially if there is a need to consolidate the effect OF BEAUTY TREATMENTS , tanning preserving, protecting skin and hair from UV rays, salt water, etc.
“Synthetic” vitamins and dietary supplements – it’s bad
Fact: many useful nutrients absorbed by the body with quality food supplements and multivitamin complexes even better than natural products. Manufacturers develop special formulas that allow to maximize the bioavailability of the active components, for example, combined with the nutrients milk protein, pay attention to the compatibility of vitamins.
Application multivitamins and dietary supplements can quickly fill the shortage of necessary nutrients; regulate caloric intake and appetite, affecting body weight; improve the metabolism; increase the body’s resistance to adverse environmental factors; safely regulate and maintain the function of individual organs and systems.
Contraindications for receiving various pills and dietary supplements are components idiosyncrasy, allergic reactions, in some cases – pregnancy and lactation, as well as other individual characteristics of health.
Nutrikosmetika and multivitamins – the same
Fact: No multivitamins flavonoids, amino acids, phytoestrogens, proteins and many other useful for skin, hair and nails bioactive components that are present in the “beauty pills.”
Nutrikosmetika helps solve many problems of beauty: to cope with CELLULITE , preserve youth, have a detox effect, strengthen hair and nails, etc. – as its ingredients are able to penetrate into the deeper layers of the skin and hair follicles. Such drugs are recommended to select with a beautician, dermatologist.by