We all know that the state of human health is determined, first of all, by the way of life, and, last but not least, nutrition - a source of energy for supporting life and ensuring full development. And, of course, not only health, but also external attractiveness is directly connected with proper nutrition.
In order to eat properly, just follow a few simple rules.
The diet should be balanced in protein, fat, carbohydrates, vitamins and minerals. For an optimal ratio of all nutrients, try to include products of both animal and vegetable origin in your daily menu.
Vitamins are very important for the full work of our body. They allow you to replenish nutritional deficiencies, provide skin hydration and have a smoothing effect (for example, vitamin B5 gives skin elasticity), stimulate cell growth and metabolism (vitamin C), promote cell repair and tissue regeneration (vitamin D). Very useful for humans, especially for the skin, vitamins A, E, F, PP.
However, only a few vitamins are synthesized in the body itself, most of them we get with food.
Vitamin A is only found in animal products: the liver of animals and fish, caviar and fish oil, butter and ghee, cheese, cream, milk, egg yolk. In plant foods, vitamin A is found in the form of provitamins that are present in carrots, red pepper, tomato fruits, spinach leaves, sorrel, lettuce, rosehips, apricots, mountain ash, sea buckthorn, parsley, celery, green onions, pumpkin and other vegetables.
Vitamins of group B are present in brewer's yeast, legumes and cereals, yeast, liver, milk and dairy products, fish.
There is a lot of vitamin C in lemons, tomatoes, pumpkin, radish, beets, cucumbers, eggplants, zucchini, potatoes, cabbage, carrots, and also in red currants.
Sources of vitamin D are cow oil, tuna liver oil, cod and other fish, some fruits and vegetables.
Vitamin E , which moisturizes the skin well, is found in many legumes, cereals, lettuce, celery, spinach, carrots and other vegetables.
Vitamin F is found in olive, almond and linseed oils, lard, in a small amount is also present in other fats.
Vitamin P is found in the fruits of tomato and pepper, various types of cabbage, beetroot, sorrel, carrots, potatoes, parsley and celery. In addition, vitamin P can be found in tea (especially green), wild rose, lemon, persimmon, black currant and black chokeberry, plums, chilli peppers, buckwheat.
Vitamin PP is present in sufficient amounts in kidneys, liver, yeast, meat, milk, as well as in peas, beans, and wheat flour. It is best absorbed with animal products.
Do not forget that the lack of sufficient vitamins in combination with the effects of other adverse external environmental factors significantly weakens the body's defenses. Therefore, malnutrition can cause allergies, which in the second half of the 20th century became one of the most common chronic diseases among urban residents.
To replenish essential vitamins and minerals, you can take multivitamin complexes with minerals.
Try to make your daily diet varied, include healthy and high-quality products. Combining them, you can create a balanced menu without changing radically your own preferences in food choices, cooking and eating. Do not avoid the consumption of the necessary body substances, adhering to a strict diet. Instead of excluding products from your menu, just use them in moderation.