4 vitamins to be taken after 30 years

Vitamins should always be taken - both from food and vitamin complexes (as prescribed by the doctor). But after 30 you should pay special attention to some nutrients. They are able to maintain health and make your life better.

Ideally, a person should receive all the necessary vitamins from food, but in some cases, useful substances should be obtained additionally. This helps keep the bones strong, reduce the risk of chronic diseases and protect the baby in case of pregnancy.

So that the lack of certain vitamins does not become fatal, you need to understand which of them are important at the age of thirty. But before you start taking any vitamins, we recommend that you consult your doctor.

4 vitamins to be taken after 30 years

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Vitamin D helps the body absorb calcium - the main mineral component of bone tissue. At the same time, the risk of acquiring osteoporosis is higher in women - especially during menopause - than in men.

Caring for bone condition at the age of thirty helps prevent fractures in old age. Between the ages of 30 and 70, the body needs 600 international units of vitamin D, after 70 this amount increases to 800 units. In addition to pharmaceutical supplements, freshly squeezed orange juice and sunlight will help increase vitamin D levels. It is believed that 15 minutes in the bright sun is enough to get the daily intake of vitamin.

4 vitamins to be taken after 30 years

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Folic acid is a type of vitamin B that women need during pregnancy to prevent fetal neural tube defects. Getting the recommended amount of folic acid is necessary every day: defects form in the first weeks after conception - often when you still do not know that you are pregnant. The recommended dose of folic acid is 400 micrograms per day. During pregnancy, it is necessary to increase consumption to 600 micrograms, and then take 500 during breastfeeding. Among foods rich in folic acid, spinach, lentils, avocados and asparagus are distinguished.

4 vitamins to be taken after 30 years

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Vitamin C is essential for healthy skin: it is involved in the production of collagen, which is responsible for skin regeneration. To keep it healthy and supple, you need to get 75 milligrams of vitamin C daily. During pregnancy, the body needs 80 milligrams, and if you smoke - 110: smoking increases damage to skin cells due to oxidative stress. In addition to additives, you should pay attention to products such as broccoli, spinach, red pepper and strawberries.

4 vitamins to be taken after 30 years

Photo: shutterstock. com

With age, the risk of chronic diseases increases. The antioxidant vitamin E neutralizes free radicals that damage healthy cells. As free radicals grow, the risk of cancer and cardiovascular disease increases. At 30, you need to consume 15 milligrams of vitamin E - it can be obtained from olive, rapeseed or corn oil.

But remember that excessive consumption of oils increases the amount of fat in the diet, so carefully calculate the portions. In addition to oils, vitamin E is rich in nuts and avocados.

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