Vitamin A It is important for growth and normal condition of the skin, mucous membranes and eyes. Responsible for the smooth operation of the sebaceous glands and sweat glands, which retain moisture, protect the skin from dryness, flaking and education unwanted wrinkles.
Daily rate For the adult it is 1.5 mg per day. If the job is associated with high loads on the eyes (pilots, editors, drivers), the daily requirement for vitamin A increases up to 2.5-3 mg.
The main sources of Beef liver, milk, cottage cheese, sour cream, cheese, egg yolk, carrots, tomatoes, apricots, mango, red pepper, parsley.
Vitamin C Ctimuliruet formation of a special protein collagen, which largely depends on elasticity of the skin, revitalizes the blood vessels. Daily rate On average - 70-100 mg per day. The need for askorbinki increases during intense physical and mental work, sports.
The main sources of Rose hips, blackcurrants, lemons, oranges, grapefruit, kiwi fruit, tangerines, walnuts, sea buckthorn, sauerkraut. Vitamin E Delivers food and oxygen to tissues and cells, plays an important role in the prevention of cardiovascular disease, improves performance and endurance, so it is necessary for those who want to keep myself in good shape. Daily rate 10-20 mg per day.
As we age, our need for vitamin E increases. The main sources of Vegetable oils (sunflower, corn, olive, flaxseed), egg yolk, peas, nuts, beans, lentils, and germinated wheat. Selenium Protects against cancer, a positive effect on the cardiovascular and nervous system.
Daily rate Women - 55 micrograms for men - 75 micrograms per day. For vegetarians, exclude from the diet of meat and fish dishes, the dose will be slightly higher.
The main sources of Fish, shellfish, meat (especially chicken and pork), cheese, eggs, onions, tomatoes, broccoli, citrus fruits, avocados, pears, cauliflower, soybeans, peanuts, cashews, walnuts, whole grains.
Zinc With anti-inflammatory and healing properties, mineral successfully heals wounds, strengthens the immune system. Daily rate 15-20 mg per day. The main sources of Beef, pork, chicken, almonds, walnuts, peanuts, garlic, sweet peppers, carrots, cabbage, oats, and mushrooms." -
Daily rate For the adult it is 1.5 mg per day. If the job is associated with high loads on the eyes (pilots, editors, drivers), the daily requirement for vitamin A increases up to 2.5-3 mg.
The main sources of Beef liver, milk, cottage cheese, sour cream, cheese, egg yolk, carrots, tomatoes, apricots, mango, red pepper, parsley.
Vitamin C Ctimuliruet formation of a special protein collagen, which largely depends on elasticity of the skin, revitalizes the blood vessels. Daily rate On average - 70-100 mg per day. The need for askorbinki increases during intense physical and mental work, sports.
The main sources of Rose hips, blackcurrants, lemons, oranges, grapefruit, kiwi fruit, tangerines, walnuts, sea buckthorn, sauerkraut. Vitamin E Delivers food and oxygen to tissues and cells, plays an important role in the prevention of cardiovascular disease, improves performance and endurance, so it is necessary for those who want to keep myself in good shape. Daily rate 10-20 mg per day.
As we age, our need for vitamin E increases. The main sources of Vegetable oils (sunflower, corn, olive, flaxseed), egg yolk, peas, nuts, beans, lentils, and germinated wheat. Selenium Protects against cancer, a positive effect on the cardiovascular and nervous system.
Daily rate Women - 55 micrograms for men - 75 micrograms per day. For vegetarians, exclude from the diet of meat and fish dishes, the dose will be slightly higher.
The main sources of Fish, shellfish, meat (especially chicken and pork), cheese, eggs, onions, tomatoes, broccoli, citrus fruits, avocados, pears, cauliflower, soybeans, peanuts, cashews, walnuts, whole grains.
Zinc With anti-inflammatory and healing properties, mineral successfully heals wounds, strengthens the immune system. Daily rate 15-20 mg per day. The main sources of Beef, pork, chicken, almonds, walnuts, peanuts, garlic, sweet peppers, carrots, cabbage, oats, and mushrooms." -
