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 Advertising vitamins and some articles about them have convinced many people that you can stay healthy by simply taking vitamins. However, new studies are not so optimistic. For example, one of the last, which summarizes 78 tests and studies showed that antioxidant supplements do not reduce the risk of death from disease, and in some cases, raise it. Same thing with calcium, which many of us dutifully delivered by the well-known advertising "Calcium D3". Adoption of calcium for several years linked in some studies to an increased risk of heart attacks.
That's why there comes a time when you want to learn objective information about vitamins, not marketing.
Vitamins are not substitutes for healthy habits
Wrong to think that vitamins - that's what will save you from the consequences of smoking, drinking alcohol or overeating. Vitamins also do not eliminate the risks associated with environmental pollution, obesity, a sedentary lifestyle.
Large doses of vitamins are useless and even harmful
The body of any person has certain individual requirements in each nutrient. But if we get more than we need, from food or supplements, it does not bring any additional benefit to the body. And even on the contrary. For example, taking too much calcium, we increase the risk of kidney stones and heart attacks.
The main vitamins - food
Supplements and vitamin complexes are not a substitute nutrients that enter the body through food. Vitamins can not eat. It supplements - the meaning of the very title. In addition, getting the vitamins from the food you provide yourself a full range of essential vitamins. For example, consuming spinach as a source of iron at the same time, you get more vitamins and minerals, because spinach contains not only iron, and hundreds of useful. A vitamin complex with iron, contains only the component. Maybe a couple. A diverse diet is much richer vitamin composition than vitamin tablets.
The need for daily intake of certain vitamins exaggerated
If you eat good food and varied, the best organic, you probably already get everything you need for health. For example, in the US, this problem is solved in the following manner. There are studies that suggest that up to 90% of Americans already receive the required amount of nutrients such as vitamins A and D, folic acid. This is due to the fact that the US Department of Food and Drug Administration made it mandatory for products to enrich their products with folic acid, calcium, vitamin D. These vitamins are found in cereals, bread, pasta, milk, orange juice - that is, products that everyone eats American daily. But this step was aimed at Americans, to ensure that women of childbearing age adequate levels of folic acid to prevent defects in the unborn child.
Many of our manufacturers have also followed this practice. Now you can see on food labeling about the content of vitamins, omega-3 fatty acids. If you buy just such products, the additional consumption of vitamins is not required, it is said the American study.
But there are vitamins that we lack
The concern of doctors associated not with all the vitamins. Vitamin C and E are now enough for everyone. However, to completely ignore the vitamins you should not, you only need to pay attention to some.
For example, iodine. Women from 20 to 39 years to have it in sufficient quantities, because it is essential for embryonic development of the brain during pregnancy. Women over 40 need extra attention to vitamin D, which may help prevent osteoporosis, colds and flu. In these cases, the additives may play a positive role.
Vitamin tablets are also needed in cases where you do not get any specific foods. This is true for veganok, vegetarian, those who are on a diet or allergic to some foods.
What vitamins are needed?
We have found that vitamins need to be treated very carefully. Therefore, brief instructions, like what vitamins to take, can not hurt.
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For women of childbearing age.
We need to take a multivitamin complex containing folic acid (400 micrograms) and iodine (150 mcg). This is important because more than half of all pregnancies are unplanned, and having a steady level of folic acid and iodine, you allow the fetus will develop correctly.
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For women on low-calorie diet.
It is necessary to buy any multi-vitamin complex. If you consume less than 1400 calories per day, then you can drop the overall level of vitamins and minerals in the body.
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For veganok and vegetarian.
Take vitamin B12 (2, 4 g) and zinc (8 mg). By limiting the meat, seafood and dairy products you may be lacking these nutrients to produce red blood cells.
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For those who are lactose intolerant and veganok.
It is necessary to take calcium (500 mcg twice daily). Calcium is essential for bone health, and it is mainly found in dairy products. To supplement its reserves of calcium can be by eating broccoli. In this case, you can alternate the vitamin complex and vegetables such as broccoli. Be sure to take and vitamin D, because it helps the body absorb calcium. A vitamin is a vitamin D2 plant origin is information to veganok.
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For women with painful menstrual periods.
You need iron (18 mg). The body uses iron to make hemoglobin, a blood protein, which may be lacking in the critical days. Up to 20% of women experience iron deficiency anemia, a rather high percentage. Among the symptoms - painful periods, fatigue, shortness of breath, difficulty concentrating.
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For women who live in the northern regions.
Mandatory vitamin complex with vitamin D (1000 IU). Due to lack of sun skin is not able to produce vitamin D from 4 to 6 months of the year.
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Women who eat fish less than once a week.
Take omega-3 fatty acids. In the absence of fish in the diet you do not have enough omega-3, it is necessary for the health of the brain, and recent research suggests that it is important to relieve depression and pain in the muscles.
All mentioned in the article the results of research are taken from the site fitnessmagazine.com
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