People of all ages should take various vitamin complexes . If you have transferred the 30s , we suggest you adhere to the following rules . Otherwise , we have noted (see here ) what should be the rules for people between 20 and '40 :
vitamin C
It is necessary at this age for the production of collagen, which is responsible for the formation of healthy connective tissue.
Vitamin C helps absorb iron and promotes healing of wounds . It is a wonderful antioxidant that reduces the risk of heart disease and some studies even prevent the formation of cancer .
The recommended minimum dose is 40-60 mg daily.
Vitamin C is found in most citrus fruits, blueberries , apples in many vegetables.
Deficiency could lead to bleeding and the opposite option - wounds heal too long due to insufficient blood supply.
vitamin D
It is necessary for the absorption of calcium in the body and the health of bones and teeth. The recommended dose is 10 micrograms per day.
Vitamin D is produced in our bodies when sunbathing . Also it is contained in large quantities in margarine , oily fish , eggs, meat , dairy products.
Shortage of this vitamin as a rule are people who eat uniform or rarely go out in the sun.
Vitamin D deficiency can lead to muscle weakness and the occurrence of pain .
zinc
It is necessary for wound healing and for the normal functioning of the immune system.
The recommended dose is 7 mg daily.
Zinc is found in milk, cheese , meat (pork and beef ) , eggs , fish, bread.
A deficiency of zinc in the body affects the immune system - the resistivity of the body to various infections is greatly reduced .
vitamin B12
It is required for the growth of normal cells and the formation of blood cells ...
The recommended dose is 2-3 mg.
Vitamin B12 is found in meat, fish , milk, eggs , nuts , legumes .
B12 deficiency leads to anemia and disorders of the nervous system. As a result, it can be seen even a partial loss of consciousness , or numbness in the arms and legs.
