Even as children, our parents taught us how important vitamins are for the body and growth. Nowadays, this awareness has increased even more – the evidence of this is a number of healthy nutritional and fitness trends. However, many people suffer from a deficiency. According to a survey in Austria on sufficient vitamin intake in 2015, 33 percent of those surveyed stated that they felt that they were rather not consuming enough vitamins. Women in particular are increasingly deficient in vitamin D, vitamin C and folate.
From the age of 30, women are also under enormous pressure. Some are mothers, others return to work after a short break. But even without a child it can be hectic and nerve-wracking during this time. Especially when you are at a personal turning point, want to start over and ask yourself: Am I happy? How could I change my life situation? Stress is pre-programmed – which increases the vitamin requirement. Because as soon as it starts, the body releases the stress hormone cortisol and slows down the metabolism. The appetite increases, the fat deposits can no longer be burned as well. The result: weight gain, sleep disorders, cycle disorders and Co.
1. Vitamin C.
To lower the cortisol level again, your body needs vitamin C. At the same time, vitamin C strengthens the immune system. It is found in apples, red peppers, broccoli and spinach, for example. If you are unable to cover all of the nutritional requirements, you should take vitamin tablets after consulting your doctor.
2. Vitamin D
Vitamin D is a mood enhancer, strengthens the immune system and contributes significantly to bone health. With the diet, the body can only absorb a very small amount of vitamin D (about 10 to 20 percent). The rest produces the body itself – but only with sufficient sunlight. A dietary supplement can be useful if you spend most of the day indoors.
3. Magnesium, B vitamins and zinc
These three vitmains are boosters for the nervous system. Magnesium is found in legumes, nuts and whole grains as well as most B vitamins. Zinc is found in seeds, cheese and beef.
4. Folic acid (vitamin B9)
Folic acid is particularly important for those who plan to have children. If you are planning to become pregnant, you should take folic acid tablets at least four weeks before the onset of pregnancy and for the first three months. Folic acid has been shown to reduce the likelihood of a neural tube defect in an unborn baby. Iodine tablets are also useful for pregnant women if they do not get enough trace elements from fish or milk products.
5.Vitamin A, E and Q10
The best way to combat the first signs of aging of the skin is with vitamin A (retinol) and E and the coenzyme Q10. Vitamin A is found in carrots, sweet potatoes and sea fish. Vitamin E in nuts, seeds and oils. The coenzyme Q10 can be found in oily fish and cold-pressed vegetable oils.
>>> Retinol: 5 reasons why you need the miracle cure
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