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Our bodies need vitamins for it to function well and defeat diseases. Different vitamins have different benefits. But where can we get them? What are the natural sources of vitamins B C and D specifically, which are essential for the body? You don’t need to look far. Natural Sources of Vitamins B C and D Vitamin B There are 8 B vitamins commonly known as B complex. B1, B2, B3, B5, B6, B7, B9, B12 all are vital in for our health. B1 (Thiamine) Thiamine is important in treating people with heart disease, glaucoma, and cataracts. A research done by Vietnamese American Medical Research Foundation also shows that thiamine improve the cognitive function of patients with Alzheimer’s disease. It is also called the anti-stress vitamin because it strengthens the immune system and improves the ability to control mood. You can get Vitamin B1 or Thiamine from beef, liver, dried milk, whole grains, nuts, oats, oranges, spinach, kale, pork, eggs, seeds, legumes, peas, wheat germ and yeast. B2 (Riboflavin) Vitamin B2 or Riboflavin can be sourced from almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach, soybeans, nuts, dairy products, meats, broccoli, brewer’s yeast, wheat germ, mushrooms, green leafy vegetables and whole grain. Riboflavin is an antioxidant so is used for anti-aging purposes. It also prevents development of heart disease and an important element in red blood cells production. B3 (Niacin) Niacin plays an important role in boosting the good cholesterol in the body so it can significantly lower the risk of heart disease. It makes the nervous system and digestive system healthier. Niacin is abundant in green beans, asparagus, lettuce, tomatoes, squash, broccoli and potatoes. It can also be found in dairy products such as milk, egg, and yogurt. B5 (Pantothenic Acid) Primarily used for the breakdown of fats and energy as well as promoting healthier skin, Vitamin B5 can be found in almost all food groups. Mushrooms, broccoli, cheese, eggs, avocados, oily fish, pork, chicken, turkey, sweet potatoes and sunflower seeds are rich in vitamin B5. B6 (Pyridoxine) Vitamin B6 can be found in salmons, beef liver and other organ meats, potatoes and other starchy vegetables. They can also be sourced from sunflower seeds, pistachio nuts, cheese, chicken, lean pork, and prunes. It protects the immune system and helps in metabolism, premenstrual syndrome, hormone control, emotional disorders and kidney disorders. It helps the body produce serotonin and melatonin which are important parts in sleep patterns. B7 (Biotin) Biotin or “beauty vitamin” helps in making hair, skin and nails healthy, thus the name. It helps in metabolism, tissue maintenance, and weight loss, relief from heart problems, alopecia, Parkinson’s disease, Rett syndrome and even vaginal candidias. They are commonly found in egg yolk, liver, yeast, pork, chicken, fish, potatoes, cauliflower, barley and nuts. B9 (Folate) The human body needs Vitamin B9 for DNA synthesis and repair, cell division, and cell growth. It is especially needed for proper fetal development so it is highly prescribed for pregnant women. Folate are naturally found in beans, lentils, spinach, asparagus, avocado, tropical fruits as well as oranges. B12 (Cobalamin) Cobalamin works with folate to produce red blood cells helping patients suffering from anemia. Fish, shellfish, liver, dairy, eggs, beef and pork are some of the sources of Vitamin B12. Vitamin C Vitamin C is known for boosting the immune system and is best known to be found in citrus fruits. Aside from the citrus fruits though, it can also be found in bell peppers, kale, guavas, broccoli, tomatoes, papaya, and berries. Vitamin C is an antioxidant that helps maintain skin elasticity, speeds up healing in wounds and scurvy. It can also help treat lead toxicity, cataract, and even lower the risk of cancer. Vitamin D Vitamin D is essential for stronger bones and teeth as it regulates calcium and phosphorus absorption. It also helps boost the immune system to help body resist diseases, and boosts mood. Naturally sourced from the sun, this fat soluble vitamin can also be found in fatty fish such as mackerel and tuna, Portobello mushrooms, milk, egg yolks, and beef liver. Your body is like a machine that needs fuel to keep going. Vitamins and minerals are these fuels that help maintain the body’s normal function and also aid in proper growth and development, as well as fight diseases. Get your body in the right condition by loading up these essentials from the natural sources of Vitamins B, C and D. If you’re looking for some help with prioritizing your health so you can live a happier, healthier, more joy-filled life, I highly recommend checking out Crystal Paine’s new course, 15 Days to a Healthier You. In this course, Crystal shares all of her proven strategies that have helped her rebuild her own health! After making some life-altering changes in her self-care regimen, Crystal found herself recharged and refueled in a way she never thought possible. And because these changes made such an enormous impact on her personal life, she decided to compile all of her tips and strategies into a full-length 15-day course to help those of us who want to overhaul our health and grab hold of that vibrant, healthy life we’re all dreaming of. When you buy this 15-day course, you’ll get immediate access to … - 15 daily videos lessons — one for each day of the course. - Daily projects to help you on your own journey to live a healthier life. - Some of my favorite recommended resources (links, books, podcasts) to go along with each day’s lesson. - A PDF workbook including the entire course lessons that you can download and print. - Access to the 15 Days to a Healthier You Facebook group! - BONUS access to the original 15 Days to a Healthier You video series! Get the help you need to live a stronger, healthier, more joy-filled life today by signing up for 15 Days to a Healthier You today! Click on the image to find sign up: Image Credits: Shutterstock, Shutterstock
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Vitamini za lijepu i sjajnu kosu Često zbog obaveza i današnjeg načina života ne unosimo dovoljno hranjivih tvari u organizam, pa čak ni 13 esencijalnih vitamina, potrebnih za održavanje normalne funkcije organizma. Vitamini su nužni za naše zdravlje, ali isto tako i za zdravlje kose. Nedostatak vitamina i minerala često rezultira usporenim rastom i opadanjem kose, a nerijetko ostavlja trag i na našu kožu i nokte. Premda brojni proizvodi ističu kao svoju prednost pravilan omjer vitamina u svom sastavu, njih je najbolje unositi prehranom, odnosno pravilno odabranim namirnicama. U nastavku pročitajte koji su vitamini i minerali potrebni za optimalan rast kose. Vitamin A Vitamin A kao snažan antioksidans može biti izuzetno pogodan za osobe sa suhom kosom jer stimulira tjeme na proizvodnju ulja. Osim što pomaže suhoj kosi, vitamin A se uspješno bori protiv kožnih problema kao što su akne, smanjuje sitne bore, a pozitivno djeluje i na nokte tako da povećava njihovu snagu. Vitamin A možete pronaći u špinatu, slatkom krumpiru, mrkvi, dinji i jajima. Vitamin B Svi vitamini B skupine se obično drže zajedno i svakako ih je potrebno unijeti sve u organizam no oni najvažniji su vitamin B12, B3, B7. Nedostatak vitamina B obično rezultira umorom i lako zadobivenim modricama, a ostavlja veliki trag i na rast kose pa tako ona raste čak duplo sporije ako ne unosimo dovoljno vitamina B. Vitamin B također stimulira proizvodnju melanina pa tako kosa dulje zadržava postojanost boje, koža postojanost ujednačenog tena, a kod noktiju sprječava diskoloraciju. Vitamin B možemo pronaći u žumanjku, ribi, piletini, povrću i mlijeku. Vitamin C Vitamin C je jedan od najvažnijih vitamina za optimalnu funkciju imunološkog sustava kao i za zdravlje kose i kože. Vitamin C smanjuje pucanje kose i održava kosu jakom, a djeluje i kao antioksidans pa tako štiti organizam od prehlada i gripa. Koži pomaže tako da jača njen imunitet, a kod noktiju stimulira rast i održava zdravu boju. Vitamin C možemo pronaći u citrusnom voću, jagodama, krumpiru, rajčicama i nekom zelenom povrću. Vitamin D Vitamin D je nužan za zdrav rast folikula kao i za održavanje elastičnosti kose, dok koži pomaže tako da sprječava nastajanje mrlja. Glavni izvor vitamina D je Sunce no možete ga pronaći i u namirnicama kao što su riba i riblje ulje, mlijeko, prirodni sokovi te u nekim vrstama gljiva. Vitamin E Vitamin E igra veliku ulogu u održavanju zdravlja kose kao što je stimuliranje cirkulacije vlasišta. On samostalno pruža kosi mnoge beneficije, a u kombinaciji s drugim vitaminima doprinosi i zdravlju kože. Nedostatak vitamina E nerijetko rezultira brzim pucanjem vrhova kao i usporenim rastom kose. Vitamin E možemo pronaći u zelenom povrću, orašastim plodovima te u ulju lana i suncokreta. Željezo Iako željezo nije vitamin, on spada u minerale potrebne ljudskom organizmu za mnoge zdravstvene beneficije kao i za rast kose. Istraživanja su pokazala kako većina ljudi gubi kosu upravo zbog manjka željeza u organizmu. Željezo možete pronaći u grožđicama, borovnicama, sjemenkama bundeve, crvenom mesu i grahu. Cink Nedostatak cinka u organizmu jedan je od glavnih uzroka peruti u kosi. Cink nam također pomaže u sprječavanju gubitka kose tako da kosi daje čvrstoću i podatnost. Cink možemo pronaći u mliječnim proizvodima, ribi i školjkama, mesu, integralnim žitaricama, mahunarkama, bijelom luku i korjenastom povrću. Protein Protein dubinski prodire u vlas kose, obnavlja oštećenja u strukturi kose i daje joj prirodnu svilenkastost. On djeluje tako da popunjava neravnine u oštećenom djelu kutikule pa tako jača kosu i daje joj zdrav izgled. Protein možete pronaći u kvinoji, špinatu, brokuli, piletini i puretini, mliječnim proizvodima, jajima, orašastim plodovima, sjemenkama i cjelovitim žitaricama. Magnezij Magnezij je neophodan u sintezi keratina pa tako njegov nedostatak može uzrokovati pojačano ispadanje kose. Magnezij možemo pronaći u smokvama, limunu, kukuruzu, bademima, jabukama, sjemenkama, mesu, grahu i pšeničnim klicama. Saznajte više o tome kako njegovati kosu i kožu tijekom jeseni u našem vodiču - Njega kože i kose tijekom jeseni - Kako uspješno oporaviti kožu nakon ljeta? - Ispucali vrhovi – kako ih spriječiti i što sa oštećenom kosom? - Bundevom do blistavog tena – isprobajte prirodnu masku za lice od bundeve - Kako koristiti kokosovo ulje za ljepotu i njegu? - Trenutno otvoreni članak: Vitamini za lijepu i sjajnu kosu - Shea maslac – univerzalni melem za ljepotu - Kako se relaksirati i dubinski nahraniti kožu toplom kupkom? - Savjeti za njegu suhe kože - Aloe vera – 5 načina kako pomladiti kožu i kosu