On the role of vitamins in the diet

“Do you often get sick? And because vitamins must be taken, the immune system should be strengthened! ” “You need to eat a lot of vegetables and fruits to avoid vitamin deficiency!” Familiar phrases? Let’s figure out how things really are, what vitamins our body really needs at certain times and where they can be obtained from!

Too busy work schedule, important meetings and events, delivery of an annual report or just a tense relationship with superiors … All this can become a source of constant stress, which can negatively affect not only mood, but also the general condition of the body.

Of course, during such a period, the body as a whole and the nervous system in particular need special support and care. Let’s see what vitamins and minerals are especially important for normal functioning under increased stress!

First of all, you should pay attention to the vitamins of group B. After all, they are responsible for the transformation of food entering the body into energy (vitamins B1 and B3), the correct functioning of metabolic processes (vitamin B2), the normal functioning of the nervous system – in particular, sound sleep and the ability to concentration (vitamin B12).

Vitamin B6, which is involved in more than 100 reactions in the body, should be singled out separately. In particular, it is he who helps to regulate the excitability of the central nervous system, and also participates in the reactions of iron metabolism and promotes its delivery to the bone marrow and other organs and tissues.

The optimal source of B vitamins is beef liver, tuna, salmon, rye flour, cereals, eggs (a source of vitamin B3) and dairy products (they contain vitamin B2).

Magnesium plays an equally important role in maintaining general calmness and stable functioning of the nervous system. He participates in a huge number of processes in the body, and, most importantly, acts as a regulator of the nervous system. That is, it has a calming and relaxing effect, reducing the activity and increased excitability of the nervous system.

In addition, magnesium plays an important role in metabolic processes, helps regulate the functioning of the cardiovascular system, intestines and gallbladder. Nuts (especially almonds, cashews, and peanuts), spinach, whole grain breads, avocados, potatoes, rice, and bananas are known for good magnesium.

The season of colds and viral diseases is a stressful period for the body’s immune system and a kind of test for its strength. Modern living conditions – constant collective activity in closed spaces, public transport, lack of the habit of airing offices and shops – create all conditions for a comfortable existence and the spread of viruses and infections.

Of course, when it comes to strengthening the immune system, vitamin C first comes to mind. In fact, this is true. Vitamin C is indeed a powerful antioxidant that increases the body’s resistance to infections, regulates the responses of the immune system, protects blood vessels and capillaries, and participates in various metabolic processes.

Vitamin C is not formed in the human body, but comes only from external sources – food or special vitamin preparations, so the popular opinion that you need to eat a lot of vegetables and fruits in any season has every reason. After all, these products are primarily just an excellent source of vitamin C.

The largest amount of this vitamin is found in sweet red peppers, citrus fruits and juices from them, kiwi, broccoli, strawberries, Brussels sprouts, tomato juice and zucchini. It is best to eat these foods raw, with steaming or steaming preferred over cooking.

Vitamin A plays an equally important role in maintaining immunity during the SARS season. It also has a good antioxidant effect, participates in the regulation of the immune and reproductive systems, and also contributes to the normal growth and development of cells of all organs and tissues. Vitamin A can be obtained from sweet potatoes, beef liver, spinach, carrots, pumpkin, bell peppers, and mangoes.

Vitamin A is usually paired with vitamin E to enhance its antioxidant effects. Vitamin E protects the cells of the body from the harmful effects of free radicals, stimulates the immune system, helping it fight viruses and infections. In addition, vitamin E is responsible for the regeneration (repair) of skin and tissue cells.

Excellent sources of vitamin E are wheatgrass oil, sunflower seeds and sunflower oil, almonds, hazelnuts, peanuts, and peanut butter. However, it should be noted that these foods can be difficult to digest.

Basic support for the whole family

Even a reasonable and thoughtful approach to nutrition and competent family diet planning do not guarantee that all family members will receive the vitamins and minerals they need in the right doses. Unfortunately, there is no such universal food product in the world that would meet all the body’s needs for the elements and nutrients it needs.

Basic vitamin and mineral complexes broad spectrum of activity – for example, Multi-tabs® Classic Plus… It contains 13 essential vitamins and 8 minerals in doses that meet the physiological norms of consumption.