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What vitamins are needed in the summer

Summer is a season of a lot of fresh vegetables, fruits and berries. However, doctors warn that in the summer hypovitaminosis is as real as in the winter. What vitamins should you take and useful items to be taken extra? GoBeauty Blog learned about it.


Vitamin C


Although in the summer this vitamin enters the body to a greater extent than in winter, however, to meet the daily need for it, you need to eat 15 oranges. In addition, vitamin C is destroyed when stored. Therefore, very fresh products should be eaten and additional ascorbic acid or multivitamins containing it should be taken.


Vitamins A and E


In the summer, these vitamins are in deficit, because they are contained in products that we use in insufficient quantities – liver, caviar, butter and vegetable oil, porridges, nuts, and eggs. Lack of these important vitamins leads to deterioration of the skin, which is also suffering from sunlight.


Magnesium


Due to the fact that in the summer we eat more fruits and vegetables and less meat, there is little magnesium. Normally, an adult’s body contains only 21-28 grams of magnesium (about one tablespoon). In this case, magnesium refers to substances that are not synthesized in the body and must come from the outside. And with its participation, proteins are formed, it is needed to work the muscles and the nervous system, it regulates blood sugar and pressure.


Iron


Its deficiency instantly affects our well-being and can lead to serious consequences. He has a lot of functions: the delivery of oxygen to tissues, the removal of carbon dioxide; maintenance of metabolism, fight against aggressors. Lack of iron affects the appearance, health and well-being. With the lack of this element, the skin becomes pale and dry, the hair – dim and weak, and nails – soft. Little wounds are formed in the corners of the lips, and on the hands and feet – very painful cracks appear.


Phosphorus


This element is present in DNA and RNA, that is, without it, life on Earth (in the forms familiar to us) is impossible. In addition, it is part of ATP – adenosine triphosphate, which serves as a source of energy for a multitude of biochemical and physiological processes in the body. In addition, phosphorus provides growth and restoration of the body. It is a basic element of bones and teeth, participates in cell division, energy synthesis and metabolism. Also, without phosphorus, the transmission of nerve impulses is not dispelled.


But you should avoid vitamin D: it is enough because of the large amount of the sun.




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