The winter period for the body becomes a strong stress. This is due not only to a decrease in temperature, but also to the lack of a sufficient amount of micronutrients. As a result, a person feels increased fatigue, drowsiness, mood worsens, etc. However, these negative aspects are not the most dangerous for us. Against the background of microelement deficiency, the efficiency of the immune system decreases, which leads to an increased risk of developing colds and infectious diseases.
If you do not want unnecessary problems for yourself, then you should find out what vitamins to drink in winter. Preparations for winter should begin in the summer, when you can buy or grow berries and fruits in your backyard. Of course, to meet the body's need for micronutrients, you can also use vitamin complexes, which today are extremely easy to buy at a pharmacy.
What causes a lack of vitamins?
The lack of vitamins has a very significant effect on the appearance and health of a person. So, if their significant deficiency is noted, the hair loses its luster and becomes lifeless, the nails break and exfoliate, the skin acquires increased dryness, redness and acne appear on it. In addition, in this case, the skin acquires an earthy hue, becomes flabby and saggy. And against the background of winter beriberi, visual impairment develops, dark circles under the eyes and redness appear. If there is a lack of calcium in the body, then over time the bones will also begin to suffer: they will become excessively brittle.
Carefully!
Excessive self-activity in the use of synthetic vitamins is fraught with consequences. For example, if there are problems with the kidneys, an exacerbation may occur after a vitamin course. Or, let's say, "joints crunch - let's drink calcium" - an absolute delusion. Perhaps you lack completely different vitamins involved in the composition of the joint fluid. Moreover, if there are problems with blood clotting, and you start drinking calcium, everything can end with thrombosis. The same goes for potassium. If you get it from food, great. And in an additional form - a completely different conversation. Potassium preparations are usually prescribed for people with cardiovascular diseases. I remember my work in the emergency hospital, when we saw patients who were seriously ill as a result of hyperkalemia. After such a diagnosis, it takes a long time to restore the correct heart rhythm. So jokes with minerals and vitamins are bad.
Vitamin C also cannot be unlimited; in excess, it causes allergic reactions. Although with colds, we sometimes prescribe it 10-20 times more than the usual norm. But here, too, everything happens individually. As for vitamin D, in winter, when there is little sun, you can drink it and give it to your loved ones. But do not forget that if you switched to complex vitamin therapy, immediately remove those supplements that you took separately. Better yet, walk more on the street in the morning, vitamin D itself will appear in your body. Smile more at the sun. For our latitudes, the problem of iodine deficiency is also relevant. I do not advise taking it separately if you do not know everything about your hormonal balance. It is better to eat seaweed or any seafood every day, and no pills are needed.
Tags: tips fats proteins great health nutritionist vitamin C calcium vitamins
What should be taken in winter?
In winter, it is difficult to do without vitamin A, it is vital in cold weather. In addition to supporting vision, it also has anti-inflammatory properties, due to which it increases the body's resistance to viruses and bacteria. A sufficient amount of vitamin A provides an increase in immunity, normalizes the general condition of a person and gives him the opportunity to remain active. If you eat tomatoes, apricots, buckwheat, meat, dairy products and eggs in winter, it will be noted that the skin condition has improved. This simple method will also protect the liver.
Signs of vitamin A deficiency include disturbed sleep, seizures, muscle spasms, and enlarged pupils.
Another important winter element is vitamin C, a traditional immune stimulant. If it is not enough in the body, a person develops drowsiness and there is a decline in strength and immunity. Against the background of a lack of vitamin C, there is a constant feeling of fatigue, lethargy, depression, joint pain and even bleeding gums.
You can make up for the lack of this vitamin by eating blackcurrant, cabbage, rose hips and lemon.
What foods have the most vitamins? Infographic More
The human body also lacks vitamin D in winter. But without it, the absorption of calcium and phosphorus by the intestines is disrupted. In addition, it is responsible for the strength of bones and teeth. At the same time, in the cold season, people are especially in dire need of it, because there are noticeably fewer sunny days than in summer.
To correct the situation, it is worth supplementing your diet with fatty fish, eggs, butter and vegetable oils, seafood, sour-milk products.
The beauty vitamin, scientifically called vitamin E, is needed by the body to fight stress. It helps oxygenate the brain and provides a clear mind and nerves of steel. At the same time, it is found in fairly large quantities in broccoli, eggs, carrots, spinach, and liver.
You can not ignore the winter and vitamins of group B. They allow you to normalize carbohydrate metabolism, help bring the nervous system in order and help avoid depression. Group B is very important for the nervous system, preventing disturbances in its work and protecting the body from premature aging.
You can recognize the lack of these vitamins by the deteriorating condition of the skin, the appearance of tearing of the eyes, and cracks in the lips. To correct the situation, you should eat buckwheat, peas, nuts, beets, liver.
In winter, the supply of such an antioxidant as vitamin P should also be replenished. It helps to strengthen the walls of blood vessels, which improves blood circulation and protects the heart. The source of such a substance will be cabbage, rose hips, grapes, etc.
Also, doctors advise using industrial vitamin complexes that will provide the necessary level of beneficial trace elements in the blood and fill the body with the energy it needs.
What vitamins should women drink in winter?
As for the main vitamins responsible for strengthening immunity, normalizing metabolic processes and the stability of the organs and systems of the body, they are universal for both sexes.
, C and E.
They are antioxidants that remove free radicals from the body and slow down the aging process. Also, these vitamins provide a healthy complexion, moisturize the skin, smooth wrinkles, improve the condition of hair and nails, and normalize the water-salt balance.
It is also worth mentioning the restorative and cleansing effect of vitamin A, which prevents the development of gynecological pathologies and malignant neoplasms.
Vitamin E
participates in the production of collagen and elastin fibers, normalizes blood pressure and improves the functioning of the circulatory system.
Vitamin B6
stabilizes the condition during PMS, helps to endure stressful situations more easily, normalizes sleep.
Vitamin PP
(nicotinic acid) regulates the level of cholesterol in the blood, ensures the normal functioning of the cardiovascular system.
Vitamins B6, B12 and B9 (folic acid)
indispensable for maintaining women's reproductive health.
Special mention deserves the vitamins necessary for a woman for the normal course of pregnancy and lactation. In winter, these vitamins are difficult to obtain in sufficient quantities from natural products, and therefore they should be taken in a synthesized form.
During pregnancy, the needs of the female body for essential vitamins increase by 15-25%
, and here are the rules that are usually recommended to adhere to:
- A - 1 mg,
- B1 - 1.5 mg,
- B2 - 1.6 mg,
- B5 - 7 mg,
- B6 - 2.2 mg,
- B9 (folic acid) - 0.4 mg,
- B12 - 2.2 mcg,
- C - 100 mg,
- D - 10 mcg,
- E - 18 mg,
- K - 65 mcg,
- H - 100 mcg,
- F - 1 g,
- P - 150 mg,
- PP - 25 mg.
In the first trimester, it is especially important to get enough folic acid, the lack of which can provoke the development of serious pathologies in the fetus.
Equally important is the use of vitamin C, which is responsible for the absorption of iron and the production of hemoglobin. Hemoglobin deficiency provokes anemia, oxygen starvation and can lead to uterine hypertonicity.
Vitamin D in tandem with calcium ensures the normal formation of the bone apparatus, teeth, endocrine and urinary systems of the fetus.
During lactation, it is necessary to get enough vitamin D - in order to prevent rickets in a newborn baby. Usually it is prescribed by a doctor in the form of a monopreparation.
The best special male complexes for immunity
"Effeks": increased efficiency and sexual activity
Vitamins A, E, C, group B and others, along with minerals, biotin, have an excellent effect on the central nervous system, help to avoid insomnia, relieve headaches and manifestations of mental stress.
Advantages:
- high-quality Russian drug;
- 12 vitamins and 7 minerals;
- additionally in the formula extracts of Leuzea and Goryanka;
- a high concentration of vitamin C to provide a general strengthening effect;
- the ability to maintain prostate health for men over 40;
- improvement of sexual function.
Disadvantages:
- sometimes an individual reaction to the components.
We make blanks
Most people doubt the quality of store-bought fruits and vegetables in winter, as they often contain more chemicals than nutrients. Therefore, they are trying since the summer to prepare a number of products that will retain the maximum benefit. However, not everyone knows how to do it right.
So, the jams, marmalades and compotes familiar to us, which skillful housewives roll into jars, lose almost all their properties when exposed to high temperatures. Knowing this, many refuse heat treatment in favor of freezing. It really is able to save many nutritional components.
At the same time, in order to get the most beneficial effect, you need to learn how to correctly defrost fruit preparations. Frozen products should not be immediately brought under a hot stream of water and placed in a microwave oven. It is better to place it on a shelf in the refrigerator in advance. There, stocks will be able to unfreeze without haste and loss of properties.
The best women's special complexes for immunity
Health for many years with Duovit
At any age, a woman needs to take care of her body, not only from the outside, but also from the inside. The multivitamin remedy, which has received numerous positive reviews and can be easily found on sale, contains vitamins A, E, C, D, H, which provide metabolic processes, completely group B, as well as iron, magnesium, iodine, zinc, calcium.
This composition reliably protects tissue cells from the effects of oxidative processes and prevents the appearance of signs of aging.
Advantages:
- 12 vitamins and 5 trace elements;
- a special technology for combining components in a tablet;
- packing in plastic jars of 30 and 60 pcs. convenient for carrying in a handbag;
- the drug does not contain sugar;
- after consultation with a doctor, it can be prescribed to pregnant women;
- the cost of tablets number 30 from 350 rubles.
Disadvantages:
SYMPTOMS OF VITAMINS DEFICIENCY
Recognizing avitaminosis is not so easy. Often it is disguised as all sorts of disorders in the digestive tract, cardiovascular and nervous systems. Chronic fatigue due to vitamin deficiency is often explained by rush work and daily stress.
The most common vitamin deficiency symptoms are:
- loss of shine and hair loss;
- fragility and dullness of nails;
- dry skin and lips;
- bleeding gums;
- lethargy, irritability, apathy;
- sleep disorders.
In winter, it is not always possible to build a diet in such a way as to gain the required daily allowance of all the necessary vitamins and minerals along with food. In this case, synthesized monovitamins and balanced multivitamin complexes will come to the rescue.
A simple recipe for a healthy vitamin drink
There are many quick ways to prepare a healing liquid. One of them is apple tea. For a simple preparation, you will need 3-5 fruits and a liter of water.
- Wash the fruit thoroughly, divide into two parts and remove the core.
- Cut them into pieces of any size.
- Fill everything with water and bring to a boil. After that, reduce the heat and leave to simmer for another 5-8 minutes.
- Let the liquid cool and infuse for 4-5 hours.
You need to drink this remedy at least 2-3 times a day. It invigorates, gives strength and refreshes the skin.
Is it worth buying pharmacy products
Many people wonder what vitamins are better to take in winter? Ideally, the entire list of necessary components should come to a person along with food. But this happens extremely rarely, and then vitamin preparations act as assistants. The modern pharmaceutical market has a huge range of similar products and everyone, if necessary, can choose the best option for themselves.
complexes
The following names are the most popular:
| Name | Description |
| Vitamin C | Compensates for the lack of group C. |
| "Alphabet" | Perfectly balanced composition and a special form of reception. Every day you need to drink three different tablets, each of which enriches the body with a certain category of nutrients. |
| "Aevit" | Includes vitamins A and E. It has a good effect on the skin, improves the functioning of the nervous and immune systems. |
| "Complivit" | Vitamin complex, which is ideal for people with problems of the gastrointestinal tract. It has a well balanced composition. |
| "Dopel Hertz" | There are different lines: it is produced separately for the elderly, men, women and children. Produces the most effective enrichment of the body with the missing components. |
| "Vitrum" | Compensates for the lack of important micro and macro elements. Suitable for recovery after surgery and serious illnesses, the result of which is a weakening of the immune system. |
It is worth paying attention to domestic manufacturers, whose products are in no way inferior in quality to foreign counterparts. Healthy nutrition from the brand "Dolka", wellness balms and respiratory phyto-collections based on natural ingredients, herbal bases for bathing children from. You can buy all these goods on "Tovarik".
Types, forms and rating of drugs
There are several types of pharmaceutical nutrients:
- monovitamins (one component is active);
- multivitamins (they include a limited set of low molecular weight organic compounds);
- vitamin-mineral composition (contains all the complex of micro- and macroelements, minerals necessary for a person).
Healing products are most often produced in the form of:
- syrups, potions, balms and drops;
- soluble and chewable lozenges;
- capsules and classic tablets;
- intravenous or intramuscular injections.
If you are trying to figure out which vitamins are best for adults in the winter, pay attention to the rating of the following popular drugs:
| Name | Peculiarities | How are they accepted |
| "Revit" | Well strengthening immunity, a simple vitamin complex. It includes elements A, B and C. | 2-3 tablets per day, after meals. |
| Centrum | A rich composition, including A, B, C, D, K and a number of other elements. | One tablet every 24 hours. |
| "Sanovit" | An excellent remedy for avitaminosis. Contains a balanced set of nutrients. | 1 st. l. in a day. |
| Natrol | More than 20 types of minerals. | One tablet, once a day. |
| "Multitabs" | Increases the efficiency of the immune and nervous systems. | 1 capsule daily. |
Vegetarian vitamins
As mentioned above, fruits and vegetables are a storehouse of low molecular weight organic compounds. The only thing they cannot make up for is the lack of B12, which is found in meat. If the food is built exclusively on a plant basis, cabbage, corn, carrots, bell peppers, garlic, parsley, apples, onions, plums, kiwi, oranges should be used as often as possible. As a food supplement, it is worth purchasing a pharmacy product with a high concentration of the missing substance.
Vitamins that are preferable to take in the summer
With the onset of hot days, the risk of infection with intestinal invasions increases many times over. Therefore, in summer, to minimize the risk of food poisoning, it is important to strengthen the digestive tract. In addition, during this period, you should take care of the health of the vessels, because due to temperature fluctuations, the intensity of blood flow in the capillaries is constantly changing (to prevent heart attacks, strokes, thrombosis).
Summer vitamins:
- Vitamin C. Increases the elasticity of the venous wall, neutralizes oxidative stress (occurring in tissues due to heat), regulates perspiration, removes excess heat from the body.
Ascorbic acid is found in greens (parsley, spinach), rose hips, lemons, cranberries, lingonberries.
The daily portion for the summer is 1000 - 1500 milligrams.
- Vitamin A. Accelerates the regeneration of the gastric mucosa, improves digestion, increases the phagocytic activity of leukocytes (the ability to "kill" pathogenic flora), enhances the synthesis of protective skin pigment (melanin), and prevents the development of peptic ulcer (stress etiology). Vitamin A is obtained from fresh vegetables, fruits and orange-colored berries.
The daily requirement for the element is 3 - 5 milligrams.
- Vitamin E. Reduces the level of free radicals in the blood, protects the skin from ultraviolet radiation, maintains the integrity of cell membranes, and improves the functioning of the heart muscle.
The nutrient is found in cereals, vegetable oils, nuts, seeds.
For the full functioning of the body, it is important to consume at least 15 milligrams of the substance per day.
- Vitamin B6. Accelerates the removal of toxins from the digestive tract, increases the protective properties of the mucous lining of the stomach and intestines.
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Natural sources - cereals (rice, buckwheat), garlic, sunflower seeds, nuts. The daily norm is 5 milligrams.
Remember that in order to get a beautiful even tan (with minimal damage to health), they consume foods with vitamin A for breakfast, and for dinner - with vitamin E. To achieve the opposite effect and maintain whiteness of the skin, they act the other way around: in the morning they take food with tocopherol, in the evening - with retinol.
Given that the summer season is "rich" in vitamin food, it is advisable to get nutrients from food in the heat. The only exception is ascorbic acid, which is important to consume additionally, in the form of dietary supplements (due to the widespread decrease in the concentration of the vitamin in food).
Expert advice
Qualified doctors recommend that you follow the prescribed dosage when using drugs, as well as monitor the response of the body. If side effects are noticed, you should immediately stop taking it and see a doctor. An excess of vitamins can lead to intoxication and cause the development of serious chronic diseases. In addition to the above, professionals advise:
- Do not abuse junk food and alcoholic beverages.
- Exercise regularly.
- Avoid stressful situations.
- Keep a sleep schedule.
- Is in the open air and drink the daily rate of water.
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