Vitamins: what, at what age and why

With age, much is changing in our lives.

We eat less, sleep less, and the activity noticeably decreases.

UP TO 35 YEARS;

Few in his youth will calculate by milligram each vitamin. But which ones are worth paying attention to?

Vitamin E.

It is extremely important for the development of spermatozoa in men and for conception and gestation in women.

Where to get?

Vitamin E is found in vegetable fats. For example, in 100 g of sunflower oil - 42-56 mg, soy - 114 mg, peanut and mustard - 33-34 mg, and in 100 g of olive oil - only 13 mg. There is it in the source - seeds from which this oil is squeezed, as well as in sprouts and leafy greens.

Vitamin B9 (folic acid, folacin, vitamin Bc)

It is extremely important for the development of the brain and the nervous system of the embryo. If a nursing woman does not consume the necessary amount of folic acid (500 mcg), the newborn will not receive this vitamin with milk, which means that there is a high probability of disturbances in the development of the nervous system of the child.

OLDER 45;

This is the time when we begin to appreciate health in particular. So, you need an additional intake of vitamins.

Vitamin D

It is necessary for the assimilation of calcium in the body and to ensure the density of bones. After 65 years, regular intake of vitamin D by 29% reduces the risk of death from cardiovascular disease.

Where to get?

Vitamin D is produced in the skin under the influence of sunlight. Therefore, if the weather permits, you have to put your face and hands every day for 5-15 minutes a day.

Of the products in a more or less acceptable amount of vitamin D is contained only in fish oil and egg yolks.