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The benefits of these vitamins are numerous. Vitamin C is important for the immune system. This vitamin protects cells from oxidative stress caused by free radicals. It stimulates the absorption of iron, boosts wound healing, reduces fatigue and stress. It is important for the synthesis of collagen, a protein that is essential for building blood vessels, bones, joints, ligaments, skin. Also, participates in cholesterol metabolism.

The body is not able to produce this vitamin on its own, so it needs to be taken through food or supplements. The largest amounts of vitamin C are in fruits – citrus fruits (oranges, lemons, tangerines, grapefruit), strawberries, kiwis, cherries, raspberries, and blueberries. It is mostly found in vegetables – cabbage, potatoes, paprika and other green vegetables. As for animal meat, the liver is the main depot of vitamin C.

Recommended daily doses: men and women 60 mg, pregnant and lactating women 100 mg. Vitamin C in the body is destroyed by tobacco, which is why smokers should take up to 200 mg of vitamin C a day.

In combination with vitamin C, Zink participates in the body’s defense, and acting positively on the immune system. It is also known as an antioxidant. Zink maintains reproductive health and fertility. In addition, zinc is part of a number of enzymes involved in protein formation, transport and metabolic processes. It has a positive effect on the skin, hair and nails.

The largest amounts of zinc are present in shellfish, beef, spinach, pork, pumpkin seeds, sunflower, lentils, chickpeas (Cicer arietinum), chicken, cheese, dark chocolate, oatmeal, milk.

The daily dose that needs to be entered is from 12 to 15 mg. If we do not get it enough from food, it is necessary to be taken through the supplements.

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