Being physically active is one of these things that everybody wants but only a few of us dare to achieve. It seems that the excuses against staying physically active outweigh significantly the reason for performing at our best. Long working hours, endless commutes, and an over-pouring agendas, are just a fraction of the examples in that aspect.
Whatever the reason that keeps you away from being physically active, you’d better drop it now and make the steps that will get you close to the body that you desire and the productivity that you have always strived for. In the following lines we are going to share with you 3 of the top tips on staying physically active.
1. To stay physically active, adopt the right nutrition plan
The food we eat is more than just a way of filling out our stomachs. It gives us vital nutrients and the energy our bodies need in order to get by and function properly. Vitamins, minerals, antioxidants, carbs, and proteins, are just some of the most common examples in this matter. If we don’t get these in optimal amounts, we risk feeling de-energised, sleepy, and even depressed.
That’s right. You should realise that we are what we eat. This is why, if you want to stay physically active, you’d better change your eating habits right now. That means getting more fruits, vegetables, nuts, seeds, pulses, wholegrains, and natural nutritional supplements, and reducing the consumption of fried foods, highly processed ingredients, and sweets. Drink at least 2 litres of water a day.
2. Change your lifestyle
There is no doubt the 21st century is the century of obesity and sedentary lifestyle. It seems that modern-day people are way more comfortable sitting on the sofa and watching their favourite programme, as opposed to going for a walk or hitting the gym. What is the result of this unfortunate fact. Yes – it is an obesogenic environment and a drastic rise of illnesses.
According to NHS UK, more than a quarter of the population in the United Kingdom is obese. And that’s not all! Diabetes type 2 is on the rise, accompanied by other conditions, such as osteoporosis and high blood pressure. So what can be done in order to tackle this unfortunate fact?
For starters, quit smoking, reduce your alcohol intake, and engage in regular physical activity. Dig the car and jump on your bike. If using the public transport, get off 2 stops earlier and walk off the rest of the distance. Take the stairs instead of the lift. Get a good night sleep of at least 8 hours.
3. To stay physically active, get the right dietary supplements
Improving your eating pattern and lifestyle are great steps towards staying physically active. However they are no longer enough. To complete the process, we need a little bit of help from nature. A help that comes in the form of natural supplements for increasing our physical abilities.
There are numerous brands and products on the UK health and beauty market, however not all will give you the desired outcomes. Unfortunately, lots of these are a pure waste of money. This is why, before you hit the “Buy Now” button you should do your thorough research and only purchase from reputable online sellers like Natural Herbs Market. Stay healthy!
Tapsell, L. C., Neale, E. P., Satija, A., & Hu, F. B. (2016). Foods, Nutrients, and Dietary Patterns: Interconnections and Implications for Dietary Guidelines. Advances in nutrition (Bethesda, Md.), 7(3), 445–454.
Just like vitamins, minerals play an integral part of our overall health. In order for our bodily cells, tissues, and organs to function properly, we need to get enough minerals on a daily or weekly basis. Failure to do so might result in the development of various deficiencies and unpleasant pathological conditions.
From a nutritional point of view, minerals can be divided into major minerals and trace minerals. The former category represents nutrients that are needed in larger quantities, whereas the latter covers minerals which are needed only in small amounts.
In the following lines we are going to make you acquainted with the various minerals and will offer you tips on how best to get them.
What are the minerals?
As previously mentioned, minerals can be categorised as major and trace minerals. Both types are important for human health, and differ only in the amounts needed by the body. Unfortunately, a large number of the UK population suffers from various mineral deficiencies. These are mainly caused by poor nutrition, unhealthy lifestyle and inadequate mineral supplements intake.
How to get the minerals our body needs?
In order to make sure you get all the minerals your body needs, you need to pay closer attention to your eating habits, way of living, and supplementation. For instance, diets high in salt, sugar, and saturated fats have been linked to a higher percentage of mineral deficiency among the population of the United Kingdom. The same is true for those who engage in smoking or alcohol overconsumption.
Below are 3 tips on how to easily get the minerals your body needs:
3 tips on getting enough mineral nutrients
- Healthy nutrition – make sure you eat plenty of fruits, vegetables, wholegrains, pulses, nuts and seeds. Avoid junk foods, sweets, and heavily processed products. Drink enough water during the day – at least 2 litres. Wherever possible, eat the food in a raw or lightly processed state.
- Healthy lifestyle – make sure you fit in enough physical activity into your weekly schedule. According to the World Health Organisation (WHO) we need to exercise for at least 30 – 60 minutes a day, 4 – 5 days a week. Quit smoking and drink alcohol in moderation. Get enough sleep – at least 8 hours a night.
- Supplementation – taking mineral supplements is vital for the maintenance of an adequate mineral balance in our bodies. The dosage varies, depending on various factors, such as age, gender, and lifestyle. For instance, women and vegans are more prone to iron deficiencies, whereas elderly individuals might need to increase their calcium intake to prevent age-related bone loss.
MInerals are important for the maintenance of optimal health. This is why you should make sure you get enough of them on a daily basis. To achieve that, you need to improve your eating patterns, make healthier lifestyle choices, and get adequate mineral supplementation, according to your personal circumstances.
Before you consider taking any supplements, make sure you seek advice from a specialist and only purchase from a reputable distributor, such as Natural Herbs Market. Stay healthy and enjoy life!
The look of our nails reveal much about our personality, health and hygiene. After all, who would not want to have perfectly shaped and healthy nails? Nails that speak about self-respect and high levels of hygiene. To achieve that however, you need to give your nails the necessary care. Otherwise, you will easily end up having brittle and repulsive nails which is a big no-no.
In the following article we are going to make you acquainted with several proven tips for healthy nails. Follow our advice and you will soon be a proud owner of beautifully looking nails which will attract the attention of your friends and will gain their admiration. Without further ado, let’s get started.
How to maintain strong and healthy nails?
Providing your nails with regular care, including the right cosmetic products for healthy nails, will inevitably result in strong and nicely looking nails, which you will be proud to take to your work or out for a dinner. Having an adequate nail care regime is actually more simple and more inexpensive than you might think. How you may ask?!
Below are 3 tips for healthy nails that will equip you with all the needed information for a glamorous hand look. Make these tips part of your weekly care and we promise you that you will not need much of a professional intervention or frequent expensive manicures.
1. For healthy nails use a brush
Cleaning your nails rigorously with long or pointy tools is a sure way for catching an infection or causing an unpleasant damage. Often, this incorrect way of care has been found to be a prerequisite for developing a gap between the nail and the nail bed underneath. This in turn further contributes to an unappealing look and scruffy nails.
And this is not all. Such an aggressive intervention could lead to the formation of various bacteria or fungi. As you can imagine, this is a real nightmare for every self respecting lady. This is why, if you wish to enjoy strong and healthy nails, you should scrub them gently using an old-fashioned brush.
2. Keep the dishwashing gloves close by
The frequent immersion of your nails in hot or soapy water during dishwashing can lead to weak and brittle nails. The main reason being is the drying nature of the process which could be particularly damaging to your lovely nails.
Therefore, the specialists in the field recommend the constant use of dishwashing gloves, whenever you need to engage in such activities. This way, you will not only maintain healthy nails, but you will also protect the skin of your hands. As simple as that!
3. Use the right cosmetic care for healthy nails
As much as our nails look strong, they are actually quite tender and require adequate maintenance. That includes appropriate cosmetic products and supplements for healthy nails, that are friendly to our nails.
The nail beauty market is full of products for healthy nails, but not all will do the job they are supposed to. For that reason, before you opt in for one, make sure you do your homework and do it well. Always buy from an established online seller that has long-lasting traditions in the field. Never settle for less!
Natural Herbs Market
You can browse all types of health and beauty products, made of high quality ingredients and offering unbeatable prices, on our UK flagship store Natural Herbs Market. Stay healthy! Be attractive!
What is rosacea and how to treat it?
If you happen to find your face blushing and getting covered into reddish bumps that look like acne, you might be suffering from a condition known as rosacea. The symptoms may stay for weeks and then disappear for a while, but it is strongly recommended you take action straight away.
Luckily, there are a number of treatment options at your disposal that you can take advantage of. However in most cases you should see a dermatologist first. Your medical provider can suggest a certain pharmaceutical or a cosmetic cream for managing the redness.
What is rosacea?
Rosacea is a widely spread pathological condition of the skin that is associated with face blushing and the appearance of blood vessels in the facial area. Depending on the type and severity of rosacea, it may also lead to the production of small bumps that are filled with pus. Every year, the illness affects about 5% of the population in the United Kingdom.
It is not uncommon for the condition to be mistaken for acne, or other skin abnormalities, such as naturally occurring redness. This is why, if in doubt, you should see a specialist straight away. Rosacea can affect pretty much everyone, however scientists have indicated that middle-aged women are at biggest risk.
What are the symptoms of rosacea?
The first and foremost symptom you will notice due to rosacea is a strongly expressed redness in the area of your face, including nose, cheeks, and forehead. Sometimes the redness can spread to your neck, and other body parts like the ears, head, or chest.
Here are some of the most common symptoms of rosacea:
- Persistent blushing or flushing in the facial area
- Visible blood vessels around your nose or cheeks similar to spider veins
- Swollen and pus-filled bumps or pimples around the face, resembling acne
- Tender, burning, or hot sensations in the affected area
- Dry, swollen, or irritated eyes, including eyelids – a condition that is referred to as ocular rosacea
How to treat rosacea?
Unfortunately, at this point there is no known cure for rosacea. However, scientists have discovered several useful treatments that will help you manage the disease and keep the symptoms at bay. Among the most common treatment methods for rosacea are:
- Cosmetic remedies, such as creams for rosacea
- Gels and foams that help tighten the blood vessels in the facial skin
- Antibiotics that help kill the bacteria on your facial skin, such as metronidazole or doxycycline
- Acne medicines that clear up the bumps on your skin like isotretinoin or amnesteem
- Topicals for rosacea, such as ivermectin or oxymetazoline
- Various procedures like lasers with intense light, dermabrasion for sanding off the top skin layer, or electrocautery for zapping off damaged blood vessels.
Rosacea is an unpleasant skin condition which may affect more or less everyone, regardless of age or gender. It is most commonly expressed in persistent redness around the facial area, although it could impact other body areas like the head or chest.
Unfortunately, at this point of time there is no cure for the illness. Luckily, scientists have come up with various treatment methods that will help you manage the illness. Before you opt in for a treatment remedy, make sure you seek advice from your doctor and always purchase from a well respected distributor like Natural Herbs Market.
3 scientifically proven ways to lose weight
Did you know that over 50% of the population in the United Kingdom is overweight? What is even more worrying is the fact that over third of them are obese, being in a need to lose weight. There is no doubt that we live in an obesogenic world and it seems that there is no way back. Or does it?
In order to stay healthy, live longer, and enjoy a normal lifestyle, we should maintain an optimal weight. According to Public Health England, that means a Body mass index (BMI) between 18.5 – 24.9 kg/m2. But what are the best ways to achieve a healthy weight? In the following lines we are going to make you acquainted with 3 of them.
To lose weight, increase your physical activity
One of the best ways to lose weight is by implementing a regular physical activity in your weekly schedule. That means exercising for at least 30 to 60 minutes a day, 4 – 5 days a week. You can choose from walking, running, cycling, weight-lifting, or any other form of physical activity that you enjoy.
For those of you who struggle to maintain adequate energy levels, specialists recommend the intake of sports supplements for best results. Just make sure you combine these with a wholesome diet and sufficient rest. If new to sports, start slowly and progress gradually.
Eat a healthy diet
Food provides our bodies with essential vitamins, minerals, and fibre. All of them are vital for the maintenance of healthy weight. Fibre has been found to be particularly helpful for people who want to lose weight, as it keeps us satiated for longer and reduces appetite.
If you need to lose weight, make sure you eat plenty of foods high in fibre. Among the best examples of high-fibre foods are wholegrains, pulses, fruits, vegetables, nuts, and seeds. Make sure you drink plenty of water too, as the fibre takes in a lot of liquids once in our bodies.
- Women should take 25 – 30 grams of fibre per day
- Men should take 35 – 40 grams of fibre per day
To lose weight, take the right supplements
It is no secret that losing weight could be a difficult and time-consuming task. It requires a lot of commitment, strong will, and the right approach. Being physically active, and eating a healthy diet are great ways to start. However, in order to achieve best results, specialists recommend combining them with the right supplements for weight loss.
Natural and high quality supplements offer a great means for bridging the gap between your current weight, and the weight you strive for. Just make sure you adhere to the manufacturer’s recommendations and take these as part of a healthy eating plan and exercise regime.
If we want to enjoy a healthy body, be energised and perform at our best, we must make sure we keep our weight within the healthy limits. If you happen to put on some extra pounds and want to lose weight, increase your physical activity, improve your eating pattern, and consider taking supplements for weight loss.
Before you choose a product do your homework well and make sure you only purchase from reputed and well established distributors, such as Natural Herbs Market. If unsure which supplement is best for you, speak with a nutritionist or seek advice from your personal trainer. Stay healthy!
What are the best nutrients for hair loss prevention?
Did you know that your diet may be affecting the way your hair grows? That’s right! If you are not getting sufficient amounts of certain vitamins, minerals, and antioxidants, you may be putting yourself at a greater risk of hair loss.
In the following lines we are going to make you acquainted with some of the best nutrients for hair loss prevention, and will offer you tips on how best to obtain those nutrients. Without further ado, let’s get started!
What is hair loss?
It has been estimated that people lose about 50 – 100 hairs a day. In most cases this is not noticeable due to the fact that new hair grows in at the same time, replacing the lost one. However, in some circumstances, the lost hairs cannot be replaced by new ones, in which case we are talking about hair loss.
Hair loss, better known within the medical setting as alopecia, can affect only certain areas like your scalp, or could impact the whole body. Furthermore, the condition can be temporary (over a specific time period) or permanent (for life). According to scientific evidence, hair loss could be caused by heredity factors, changes in the hormonal levels, various pathological conditions, or it could be a normal part of ageing.
What are the best nutrients for hair loss prevention?
Eating a wholesome and well-balanced diet, containing all essential vitamins, minerals, and antioxidants, can definitely help maintain optimal hair growth. Unfortunately, due to busy agendas, stressful work, and time constraints, it is excessively difficult to get all the vital nutrients from our diet alone.
For that reason, specialists recommend the regular implementation of dietary supplements for hair loss, which have been proven useful over the years. But what are the best nutrients for hair loss prevention? What should we look for when purchasing a hair loss supplement? Let’s find out!
Here are some of the most important nutrients you should look for in a natural product for hair loss:
- Wheat Germ
- Vitamin B
What are the best dietary supplements for hair loss prevention?
As you can imagine, the best dietary supplements for hair loss prevention would contain most of the above mentioned nutrients, combined in a unique formula that will benefit the optimal growth of your hair.
Furthermore, the supplements would contain only natural ingredients in their highest purity, and be absent from unwanted chemicals, so that they ensure your safety.
Two of the most popular dietary supplements for hair loss prevention currently on the market are:
The more you wait, the worse it becomes! This is why you should address the symptoms of hair loss in a timely manner and take all necessary steps towards their improvement. Otherwise you risk facing irreversible damage.
Dietary supplements offer one of the best means for acquiring all the needed nutrients for preventing further hair loss and maintaining an optimal growth and development of your hair. Just make sure you always purchase from a well trusted and reputed distributor such as Natural Herbs Market UK. Stay healthy!
Skin Care – How to take care of facial skin. Everyday!
Skin Care – Daily cleansing and good hydrating care help keep your skin healthy. Quality skin care products should suit your specific skin type and possible skin problems, can protect facial skin from harmful external influences such as the sun, hot or cold climates, and polluted air. They can also help soothe irritated skin, restore its health and prevent the development of skin diseases.
A few basic steps like, cleansing, toning, skin care and protection.
Thorough cleansing is the first step in effective skin care. Cleansing removes dirt, sweat, sebum and makeup, thus preparing the skin for the application of cosmetics. Cleansed skin better absorbs the active ingredients in skin care products.
1. Toning removes all traces of the cleansing product, refreshes the skin and restores its natural pH value.
2. Skin care products hydrate and nourish the skin. Also, many of them are specifically designed to treat specific skin problems, which we will mention below.
3. Sun protection is important for the days when your skin will be exposed to harmful ultraviolet rays: the main cause of premature skin aging. Most day creams are now available with SPF 15 sunscreen.
Care products should hydrate and restore the skin. Hydration not only increases the water content in it, but also provides protection, a feeling of smoothness, softness and comfort of facial skin. Many of the products are specifically designed to treat specific problems such as rosacea, pigmented skin, acne skin, dry skin, skin aging and more.
To choose products for your skin, read carefully how the products work or consult a professional.
We can recommend the Italian brand Synchroline, here you can find the full range of products for different solutions to skin problems.
Men 25-50 years old are also interested in aesthetic products and services have a good self-esteem about their appearance. The global market for men’s aesthetic procedures will grow at a high annual rate of more than 7%, according to data from the Technavio Analytical Agency. As of 2016, its volume is estimated at $ 2.3 billion, and is expected to grow by another $ 961.4 million or more than 40% over the next 5 years, InfoGraffiti reports. The most popular treatments for men are laser hair removal and cosmetic facial care or a specialized procedure such as acne, enlarged capillaries, fine lines and wrinkles.
Tips for vitamins and trace elements.
Trace elements and nutrients (such as vitamins and minerals) are essential for tone and daily vitality.
Each type of food we eat differs from the others with the specific microelements it contains. Each of them plays an essential role in our health and the overall condition of the body. That is why it is especially important to eat a variety of foods and not to starve in order to provide your body with everything it needs!
Since our body is not able to synthesize most of them, it must obtain them daily through the food it eats. If there is a deficiency of even one vitamin, the body is not able to “work” properly. The same goes for minerals, which are involved in many chemical reactions in the body. For its normal functioning it is especially important to get basic minerals such as: calcium, magnesium, chlorine, phosphorus, potassium and sodium – they are an integral part of every organism. Trace elements such as zinc, manganese, copper and selenium are present in very small amounts, but even so they are essential for the proper functioning of the body.
That is why it is extremely important to ensure the necessary intake of microelements and nutrients on a daily basis in order to be healthy and vital!
It is extremely important to take lactoenzymes, which are useful microorganisms. They contribute to the balance of intestinal flora, digestive function and immunity.
We should not forget the plant extracts, which are no less useful. The most famous of these are ginseng, maca and guarana. They contribute to better mental and physical health.
Vitamin K .
Vitamin K is a fat-soluble vitamin common in foods. Nevertheless, 80% of it is produced directly in the body. There are two types of vitamin K: vitamin K1, which is found mainly in green vegetables, and vitamin K2, which is produced by bacteria in our intestinal flora.
Main natural sources of vitamin K:
Plant sources: Vitamin K1 is found mainly in green vegetables – broccoli, cabbage, cauliflower, spinach, artichokes, lettuce, watercress, asparagus, beans, parsley, leeks and peas. Smaller quantities can be found in some fruits (tomatoes, grapefruit, bananas, oranges, etc.). It is also found in some cereals (oats, corn and alfalfa), legumes and potatoes.
Animal sources: Small amounts of this vitamin can also be obtained through meat, liver, eggs, dairy products.
Other sources: Vitamin K2 is produced mainly by bacteria in the colon, but is present in some foods that are produced by fermentation – fermented soybean paste or soy, cheese, yogurt, fish oil.
Vitamin K benefits:
Vitamin K (also known as menaquinone) helps normal blood clotting and helps maintain a healthy bone system.
Vitamin K recommended daily intake:
As the body only synthesizes the vitamin, it is not known what the exact recommended daily intake is. However, the fixed guide intake is 75 µg daily. After studies of bone mineralization, it became clear that an additional daily intake of 45 µg has a beneficial effect on the body.
Main natural sources of vitamin E:
Vegetable sources: It can be found mainly in vegetable oils (wheat, sunflower, olive, soybean, etc.), as well as in wheat germ, oilseeds and fruits (nuts, hazelnuts, almonds, etc.), cereals and some green vegetables (spinach, watercress, Brussels sprouts).
Animal sources: It is found in small amounts in the liver, eggs, milk, butter and oily fish.
Benefits of vitamin E:
It is a powerful antioxidant that protects red blood cells as well as other cells in the body. It also protects the skin from aging.
Recommended daily intake:
The recommended intake is 10-15 mg per day. In athletes and the elderly it can reach up to 20 mg.
Vulnerable groups who need to monitor their daily intake:
The body’s daily needs for vitamin E are determined not only by age but also by lifestyle. When following a high-fat diet, it is necessary to take vitamin E to prevent polyunsaturated fat cells from staying in the body.
Vitamin D .
Vitamin D is a fat-soluble vitamin that is stored in the body. A small part of it, which is necessary for its normal functioning, is obtained through food, but most of it is produced directly by the body, with the help of sunlight.
Main natural sources of vitamin D:
Animal sources: Vitamin D3 (cholecalficerol) is found in fish oils (flounder and cod), egg yolk, liver, oily fish (including mackerel, salmon and sardines), fortified milk (whole milk and soy milk), butter and some cheeses.
Plant sources: Vitamin D2 (ergocalciferol) is found in mushrooms, yeast, grains, raw green vegetables and vegetable oils.
Vitamin D2 can also be obtained by synthesis. Vitamin D3 is the most bioavailable form.
Benefits of vitamin D:
Its main role is to maintain bone and muscle health. The benefits of vitamin D do not stop there! Interestingly, vitamin D plays a role in skeletal mineralization by helping calcium and phosphorus reach it.
Along with these benefits, vitamin D3 strengthens the immune system and reduces the risk of infections, as well as supports the brain and nervous system.
Recommended daily intake:
The recommended daily intake is fixed at 5 µg. However, scientists are unanimous that it must be up to 4 times higher in order for the health benefits of its intake to be real. This is especially true for certain vulnerable groups of the population – adolescents and the elderly.
Vulnerable groups who need to monitor their daily intake:
According to studies conducted in France, 80% of the population there is deficient in vitamin D.
The recommended daily intake of this vital vitamin varies and is individual to each. It depends on age, the presence of skin pigmentation and the frequency of sun exposure.
Vitamin D needs increase during pregnancy and lactation, as well as in adolescents. An increase in vitamin D intake by people with darker skin should not be missed, as they absorb less of it.
It is accepted that in the summer season 15 minutes in the sun are enough to cover the daily needs of the body. People who live in areas with limited sunshine or those who are not exposed to sunlight often suffer from vitamin D deficiency.
In people over the age of 60, vitamin D supplements will reduce the risk of bone mineral loss in order to prevent osteoporosis.
Vitamin A .
Vitamin A is a fat-soluble vitamin found in two different forms in nature.
Main natural sources of vitamin A:
Animal Sources: The active form of vitamin A, also known as retinol, is found in fish oil, liver, egg yolk, butter, whole milk and cheese.
Plant sources: It is found here as beta-carotene or provitamin A – in some fruits (melon, apricot and raspberry) and in some leafy vegetables (spinach and broccoli), carrots, pumpkin, zucchini, cabbage, potatoes and palm oil.
It should be remembered that the content of beta-carotene is proportional to the intensity of the color. Therefore, more carotene is found in yellow and orange fruits and vegetables, as well as those with a dark green color in which it is disguised as chlorophyll.
Benefits of vitamin A:
Vitamin A is an antioxidant that plays a significant role in normalizing the functions of the immune system and protects the body from harmful external influences. In addition, vitamin A contributes to the metabolism of iron in the body, helps maintain good vision and healthy and radiant skin.
Recommended daily intake:
The recommended daily intake varies between 300 µg per day for babies and 1.4 mg for people with increased needs such as: breastfeeding women, athletes and smokers.
The average recommended daily intake is 800 µg in the form of retinol, which is equivalent to 2.4 mg of beta-carotene. This amount can also be obtained through 100 g of fish or 400 g of carrots.
Vulnerable groups who need to monitor their daily intake:
Vitamin A deficiency can be caused by insufficient nutrient intake due to a heavy diet, as well as digestive disorders.
Vitamin C is a water-soluble vitamin. All animals and plants are capable of producing it, except humans. For this reason, each of us must get it every day, as the body’s stores of vitamin C are extremely low.
Main natural sources of vitamin C:
Vitamin C can be obtained through the food we eat. The main natural sources of vitamin C are mainly in plants and fresh fruits and vegetables.
In fresh fruits, vitamin C with the highest content can be found in acerola and kiwi – they are also the most affordable fruits on the market. They are followed by citrus fruits – oranges, lemons, grapefruit and tangerine, as well as red fruits such as strawberries, raspberries, blackcurrants and cherries. Vitamin C is also found in melons, guavas, apricots and mangoes.
Among the fresh vegetables in the first place are greens: spinach, watercress, parsley, green beans and peas. Vitamin C is also found in tomatoes, red and green peppers, asparagus, eggplant, turnips, radishes, onions, artichokes, as well as in various leafy vegetables – cauliflower, Brussels sprouts, cabbage and broccoli.
Smaller amounts of vitamin C can also be found in foods of animal origin: liver, meat (pork and beef), fish (salmon, tuna), game birds (duck), oysters and milk.
Vitamin C in small quantities can be obtained through potatoes and cereals (seeds).
Benefits of vitamin C:
Vitamin C (also known as ascorbic acid) has a number of benefits for the human body:
Helps reduce fatigue
Helps to normalize metabolism
Strengthens the body’s natural defenses
Protects cells from aging and damage, thanks to its powerful antioxidant action
It is known to help both the absorption of nutrients and iron, which helps in the formation of red blood cells. Vitamin C promotes the formation of collagen – a protein needed for building and repairing tissues such as cartilage, bones, teeth, muscles and blood vessels.
Recommended daily intake:
The recommended daily intake varies between 30 and 100 mg per day, depending on age, but can reach up to 1000 mg (10 times more) per day in athletes and smokers who produce excessive amounts of free radicals that deplete vitamin C stores. By comparison, a smoked cigarette can consume up to 25% of vitamin C intake.
In addition to these specific cases, the set average recommended intake is 80 mg per day!
Vulnerable groups who need to monitor their daily intake:
Pregnant and lactating women, smokers, athletes; People whose diet is poor in vitamins; People under stress. Babies – the content of vitamin C in breast milk is ¾ more than that in cow’s milk. Elderly.