DETERMINE WHAT SUBSTANCES ARE NOT ENOUGH
There are several ways to detect a weak link. The most accurate is to pass a special analysis. Most often in the spring lacks magnesium and vitamins D and C. Deficiency of these substances leads to lethargy, loss of skin tone, to neurological and cardiovascular problems, and to a decrease in working capacity. A shortage of some trace elements can be determined by looking in the mirror. For example, a pale complexion (in the absence of problems with digestion) can talk about iron deficiency. You can replenish it, for example, by including the liver in the menu.
DO NOT WORK WITH SELF-USING
Go to the pharmacy and buy the first vitamin-mineral complex – a strategy that is doomed to failure in advance.
The biggest mistake is the wrong selection of vitamins, because many of them in combination with each other can not only be useless, but also harmful. For example, if the complex contains a lot of iron, then during its reception, do not abuse dairy products, because instead of strengthening bones, you will get kidney stones. And if you overdo it with vitamin E, you can hurt the liver. Also, doctors do not recommend taking more than 2-4 vitamins at a time, so multivitamin complexes – in principle, not the most useful option.
It’s also very easy to make a mistake with the form. So, taking collagen in capsules, we improve the skin condition, and when we drink it in tablets – we strengthen the bones.
CHOOSE LOCAL SUPERFUDES
Goji and chia, of course, are useful, but still cranberries and currants are absorbed better simply because they grow in our area. To receive from chia as much benefit as a resident of Latin America, you will have to live there for at least seven years. Therefore, in the supermarket, walk past the shelves with superfoods and go straight to the department of frozen foods in search of berries. Just make sure that the cranberries or cranberries you bought are quick-frozen. Such processing preserves useful substances in the products.
You can buy dried berries. For example, rosehip contains a lot of vitamin C, and also participates in the construction of collagen fibers that provide skin tone. Of rose hips make a useful decoction. It is better to drink before going to sleep – so ascorbic acid is quickly absorbed, and useful substances help the formation of collagen, which occurs in the evening and early night.
ADD FRESH GREEN TO YOUR RATION
Many fruits and some vegetables in supermarkets were collected six months ago and remain fresh only thanks to chemicals. There are practically no vitamins in them. Therefore, give preference to fresh greens – it is grown here and now, and it contains vitamins B, C, E, H, PP, K, as well as iron, calcium, magnesium, sodium, phosphorus. Moreover, in the green there is chlorophyll, responsible for good mood and performance. In order to get all the useful substances, prepare a green cocktail: a bunch of greens mix in a blender with any fruit and water. In addition to parsley, dill and lettuce, wild-growing edible plants can be used, such as pine, nettle, dandelion leaves, which can be especially useful in the spring.
Good metabolism has a positive effect not only on the figure, but also on sleep and overall health. If you have a slow metabolism, you can speed it up. For this, eat small portions every two to three hours (preferably at the same time), drink separately from food and include spices and spices in the diet – for example, chili. It contains about forty vitamins, including A, B, B, C, K, and twenty minerals, including essential zinc, iron, calcium, magnesium.
DRINK CORRECT WATER
Most of the micronutrients needed for good health are contained in the water. Moreover, being dissolved in it, they are better absorbed. But here, too, there are nuances. For example, the mineral composition of tap water often does not meet the standards of physiological usefulness, says expert of the company “BVT BARRIER Rus” Maria Kuleshova. But tap water can be enriched with useful substances, using, for example, a magnesium filter. It will not only purify the liquid from chlorine and heavy metals, but will also supplement with a trace element, the deficiency of which is a frequent cause of lethargy, apathy and chronic fatigue. By the way, spring vitamin drinks, for example, broth of wild rose, on magnesium water turn out to be especially soft and tasty. The main thing – do not forget to change the filter cartridges in time.
vitamin – определения
any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.
Not so long ago, most people would not have had an ideal regular intake of vitamin C, a vitamin the human body cannot synthesize.
vitamin: варианты перевода