Unfortunately, over the years we are not getting younger … However, you should not be upset, because to maintain the elasticity of the skin and fresh complexion while observing proper nutrition and training, it is enough to drink vitamin supplements. The sooner you begin to monitor the balance of macro- and micronutrients in the body, the faster you will see the effect and save it longer. At the doctor’s appointment, take a blood test to understand what is missing to maintain health, and which vitamins should be discarded.
Vitamins need to be taken additionally
With age, the body requires more vitamins to maintain functioning. Lifebuoy – Vitamin-rich foods. We will tell you what to drink and eat to always be in bloom
We offer a list of vitamins with an explanation of why each of them is important:
With a deficiency: dryness and peeling of the skin, brittle hair and nails, decreased visual acuity, weak immunity.
Where it contains: red meat, liver (especially beef), sea fish, caviar, butter, egg yolk, dairy products, beans, green and yellow vegetables, fruits – peach, apricot, apple.
A group of fat-soluble antioxidant vitamins. They are responsible for the regeneration of new cells in the body, protein synthesis – muscle growth, strengthening bones and teeth, the fight against infections. Thanks to vitamin A, damaged tissues are restored faster, which is especially important with age – usually this process slows down after 30 years. Vitamin A also supports thyroid health, where some of the hormones responsible for your reproductive health “accumulate”.
With a lack: dryness and peeling of the skin, brittle hair and nails, nervous tic, muscle weakness, fatigue, slow memorization of information and memory lapses.
Where it contains: any kinds of meat, poultry and fish, offal – liver, heart, kidneys, etc., seafood, caviar, dairy products, wholemeal bread, nuts, green vegetables, mushrooms, cereals.
During aging, the metabolism in the body slows down – proteins are absorbed worse, a significant part of carbohydrates is deposited in fat, water stagnates in cells. The group of water-soluble B vitamins plays a large role in cellular metabolism – they are able to accelerate the metabolism. Also, B vitamins are responsible for the work of the liver, kidneys and, most importantly, the heart – these organs are gradually covered with fat, which is why they perform their functions in the body more slowly.
With a deficiency: weak immunity, weak vessel walls – bleeding gums, nosebleeds, bruises, fatigue, irritability, joint pain.
Where it contains: rose hip, sea buckthorn, currant, cranberry, kiwi, citrus fruits, red fruits.
It’s no secret that the older we are, the faster we get tired. Vitamin C, or ascorbic acid, energizes the body and also helps strengthen bones, teeth and blood vessels. Vitamin is responsible for the metabolic rate and accelerates the formation of new connective tissue cells.
With a deficiency: pallor of the skin, an abundance of wrinkles, muscle weakness, fatigue, irritability.
Where it contains: red meat, fish, seafood, citrus fruits, dairy products, eggs, greens.
Beauticians advise to limit exposure to the sun to avoid age spots, dryness and premature skin aging. The adult body does not fight well with the harmful effects of solar radiation, therefore, as a preventive measure, it is better not to sunbathe for longer than 15-20 minutes a day, and to replenish vitamin D reserves all year round, take it in the form of vitamins or drops, also with food and drinks. Vitamin D is responsible for our mood, the health of the reproductive system, and the strength of bones, teeth, and muscles. This is a fat-soluble vitamin, so it should be taken with a drop of vegetable or butter.
With a lack: low skin elasticity, stretch marks, an abundance of wrinkles, dull skin color.
Where it contains: red meat, seafood, eggs, dairy products, green vegetables, greens.
Collagen is a protein responsible for the formation of tissue. The elasticity of our skin directly depends on it, it is especially important if you are losing weight, then getting fat. For those who play sports and want to have strong muscles and good stretching, we recommend taking collagen additionally – in the form of powders and capsules. This element will not be superfluous – everything will go to the health of the skin, hair and nails.