Top 5 vitamins that will take care of your health in the fall

General nutritional advice

The diet is the first source from which it is worth drawing the necessary vitamins and minerals. Try to balance your diet and include as many vegetables as possible: they are rich in vitamins, minerals and valuable fiber.

For example, pumpkin contains a huge amount of vitamins: vitamins A, C, E, D, PP, K, group B and rare vitamin T. In addition, pumpkin contains many minerals: calcium, fluorine, copper, phosphorus, iodine, magnesium and other. Pumpkin is very rich in protein and contains much more carotene than carrots. Eating pumpkin speeds up metabolism, reduces the risk of hypertension, and has a beneficial effect on the gastrointestinal tract.

Onions and garlic have high levels of anti-inflammatory, antiviral, and antioxidant activity. These are natural antiseptics that will increase the level of immunity, and their regular use will strengthen your health.

Another useful product for autumn is potatoes. It contains a lot of vitamin C, phosphorus, potassium. If you are worried that potatoes contribute to weight gain, then we can assure you: it is not! Nutritionists say that the potato itself is completely harmless. The root of evil lies in the use of accompanying products with which it is consumed: sauces, butter, sour cream, etc.

Do not forget about dairy products. They protect our body from dysbacteriosis, which in turn contributes to the deterioration of immunity from the inside. Diversify your diet with cottage cheese, natural yogurt. kefir. curdled milk, cheese — there are a lot of options.

Whole grains such as bread, pasta, etc. are high in fiber. And fiber contributes to the effective cleansing of the body, improves metabolism and the digestive system. Nuts and cereals also have beneficial trace elements. Nuts are good for the brain, and cereals saturate the body for a long time and give a feeling of satiety.

In autumn, we recommend reducing the consumption of fried foods. Due to the fact that in the cold season the body begins to «storage» fat, the consumption of high-calorie foods can increase this process. It is also worth reducing the amount of sugar and flour. Replace them with dried fruits, fruits, dates, berries, honey. This is a healthy alternative that also has vitamins.

Vitamin C

This important vitamin is responsible for the regeneration and functioning of blood vessels, their restoration. Helps reduce the risk of developing blood clots in the vessels, protects DNA from the effects of free radicals. In addition, vitamin C has an anti-stress effect, protects our body from external negative environmental factors, and prevents the development of bacterial and viral infections. Pregnant and lactating mothers, as well as smokers, need an increased dose of vitamin C.

Symptoms that you have a vitamin C deficiency:

1. 1. Very dry, rough skin.

1. 1. The appearance of bruises even with minor bruises.

1. 1. Bleeding gums.

1. 1. Weakness and constant fatigue.

1. 1. Weight gain.

What foods contain vitamin C? In rose hips (daily dose — 12 g), in sea buckthorn, parsley, paprika (daily dose — 60 g), in black and red currants (80 and 200 g, respectively), in swede and gooseberries (from 230 g).

This product strengthens the walls of blood vessels and is necessary for wound healing. It is a powerful antioxidant that blocks damage caused by free radicals, substances that damage DNA. The accumulation of free radicals in the body contributes to the accelerated aging process and the development of complex diseases such as arthritis and/or heart disease. Signs of vitamin C deficiency appear in seemingly insignificant moments, such as brittle hair, bleeding gums, dry skin. Lack of this important vitamin leads to a decrease in immunity and the inability to defend against infections and viruses.

Vitamin A

Vitamin A is a powerful antioxidant that has an anti-inflammatory, antiseptic effect. In addition, this vitamin fights cancer, has an analgesic effect, neutralizes destructive processes in the body, and acts as a general strengthening component. It has long been known that it is an important trace element for vision, for the growth and development of cells in our body.

Vitamin A is found in large quantities in carrots, pumpkins, liver, sweet potatoes, boiled eggs and butter, it can also be found in oranges, papayas, persimmons.

Vitamin A deficiency symptoms:

1. 1. Loss of firmness, elasticity of the skin, the appearance of wrinkles, dryness and flaking.

1. 1. Hair loss, brittleness.

1. 1. SARS.

1. 1. Decreased visual acuity.

1. 1. Apathy and depression.

1. 1. Decreased libido.

An excess of vitamin A (retinol) leads to a deterioration in bone tissue, liver problems, and migraine manifestations.

Nature’s Plus Super Anti-Oxidants combines essential natural antioxidants sourced from foods such as carrots, broccoli, spinach and other greens, Super Anti-Oxidants are fortified with antioxidant vitamins and minerals. The natural extended release system ensures that Super Anti-Oxidants continue to work for a long time. As part of the product: vitamins A, E, C, chromium and selenium.

The main role of antioxidants is to protect the body from the action of free radicals, which contribute to accelerated aging. This complex will help all the main vital organs in your body to stay healthy and young for as long as possible.

Vitamin E

Vitamin E is considered to be one of the most powerful natural antioxidants. It tends to accumulate poorly in the body, which requires constant replenishment. Vitamin E is involved in the removal of toxins and carcinogens from the body. It strengthens the walls of blood vessels, has a positive effect on the entire circulatory system, and ensures the resistance of red blood cells to the effects of bacteria and viruses.

Vitamin E deficiency symptoms:

1. 1. Decrease in muscle mass.

1. 1. Muscle weakness.

1. 1. Reproductive dysfunction.

1. 1. Deterioration of the fibers of the diaphragm.

Vitamin E deficiency is fraught with the development of cardiovascular diseases, anemia, cataracts, spinocerebellar ataxia and a decrease in immunity.

To protect yourself from the undesirable consequences of vitamin E deficiency, be sure to eat sunflower, linseed, corn and olive oils — they are a real storehouse of vitamin E. It is also rich in vitamin E and vegetable oil, it is recommended to consume at least 1 tsp. in a day. Nuts and eggs, potatoes, corn and green vegetables are also very rich in vitamin E.

Vitamin B6

Vitamin #1 for immunity. It is indispensable in the process of creating blood cells (lymphocytes). It is thanks to him that antibodies are produced in our body, hemoglobin molecules are created. It is synthesized in the intestines and speeds up metabolic processes, helps to lose weight. Participates in maintaining the functioning of the nervous system, the condition of hair, nails, skin. Improves liver function and helps it remove toxins.

A deficiency of this vitamin inevitably leads to poor health and the impossibility of forming the body’s immune defenses.

The main symptoms of B6 deficiency:

1. 1. Chronic Fatigue Syndrome.

1. 1. Irritability, depression, poor sleep.

1. 1. Decreased immunity.

1. 1. Skin dysfunction: dermatitis, seborrhea, dryness.

1. 1. Poor functioning of the digestive tract.

Vitamin B6 is found in many vegetables: potatoes, carrots, cabbage, beans, beans, peas. In addition, celery and walnuts, as well as buckwheat and oatmeal crepes, milk and egg yolks are high in B6.

Ultra Source of Life is an advanced multivitamin formula that combines many beneficial substances. Lutein has been added to this particular formulation to support vision. Product contains: Vitamin A (Beta-carotene), Vitamin E (Alpha-tocopherol), Iodine, Manganese, Chromium, Calcium, Vitamin K, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6, Vitamin B12 (Methylcobalamin) and many others.

Multivitamins are able to support optimal health of the entire body throughout the year. They are especially needed during transitional weather periods to strengthen the immune system and help the body to endure changes in weather, pressure and temperature asymptomatically. Lutein has been added to this formula, which emphasizes the maintenance of visual functions.

Folic acid

It is also important for maintaining immunity. This important component affects the proper functioning of the circulatory system. Its reserves must be constantly replenished because it is quickly washed out of the body with water. Plays an important role in the formation of red blood cells.

Folic acid is actively involved in the reproductive functions of the body. Its reception is obligatory for pregnant women and those who are just preparing to become a mother.

Folic acid is found in liver, spinach, rye flour and cocoa powder. Consumption of large amounts of cabbage and cauliflower, parsley, tomatoes, carrots significantly reduces the risk of folic acid deficiency.

Folic acid deficiency symptoms:

1. 1. Violation of the production of serotonin (as a result of a decrease in mood, depression).

1. 1. Decreased reproductive function (both in men and women).

1. 1. Anemia.

1. 1. Focal lesions of the mucous membrane of the oral cavity, intestines and stomach.

Vitamin B9 affects the production of purines, which make up the cells of our body. He is also involved in the process of producing nucleic acids, which are responsible for the transfer of genetic information. Thus, this substance is essential for pregnant women. Vitamin B9 reduces the risk of having a child with a defect in the brain or spinal cord. Folic acid promotes the production of serotonin and norepinephrine, the main hormones of happiness and joy. Therefore, it can be taken as an antidepressant.

Finally, we want to note that in the fall you need to devote enough time for sports and walking. Movement will save you from autumn depression and improve your well-being. Go for a walk, arrange a small picnic for yourself and your loved ones in the park. Moreover, walking in the fresh air perfectly strengthens health and improves mood.

We would like to note that this article is for informational purposes only. We recommend that you consult your doctor before taking any vitamin or supplement.