Vitamin P has many names - citrine, rutin, hesperidin. It is a complex of bioflavonoids - substances of plant origin, which are incredibly important for human health.
How are the vitamins of group P?
The main feature of vitamin P - when ingested, it strengthens blood vessels and capillaries, reduces their permeability. This is a natural defender of cells, which is absolutely necessary for every person.
In addition, bioflavonoids provide comprehensive support to the body:
- neutralize free radicals;
- increase immune defense;
- prevent early aging;
- normalize the structure of capillaries;
- prevent the occurrence of edema;
- improve blood circulation;
- help to keep hyaluronic acid, which strengthens the intercellular communication;
- protect the body from the accumulation of harmful cholesterol;
- fight bacteria;
- help to defeat oncology;
- produce an analgesic effect;
- help in the treatment of hemorrhoids;
- help in the fight against allergies.
Even this is by no means a complete list of the positive effects of vitamin P on the body. Regularly including in your menu products in which there are many, you will quickly improve your overall health.
Where is vitamin P?
Foods rich in vitamin P are various berries and fruits: citrus, dog rose , raspberry, mountain ash, grapes, currants, blackberries, blueberries, apricots, cherries. In addition, a sufficient amount of bioflavonoids can be obtained from vegetables - cabbage, tomatoes, pepper, dill, coriander, etc. Valuable source of vitamin P is buckwheat - this is the first dish with varicose veins, because it is able to significantly strengthen the vessels. In addition, you can get bioflavonoids with tea, coffee and wine.
Vitamin P in food is very fragile, and does not persist after freezing. Therefore, for its replenishment in the body in the cold season, it is best to focus on buckwheat, cabbage and beverages.
If you are deficient in vitamin P
If you eat properly, eat well, eat vegetables, fruits and greens, there will be no need for additional vitamin P supplementation. If the following symptoms appear, you need bioflavonoids:
- at the slightest pressing on the skin a bruise appears;
- bleeding gums;
- general weakness, lethargy;
- pain in the legs after walking and in hands after the slightest work;
- any symptoms of varicose veins.
In addition to a lack of vitamin P, this can also speak of a lack of vitamin C, due to the lack of which bioflavonoids can not effectively affect the body. That's why these drugs are usually prescribed together.
How to eat so that the body has enough vitamin P?
In order to provide a sufficient amount of vitamin P and necessary for its assimilation of vitamin C, it is enough to simply use the standard schemes of proper nutrition. Not only will they help your body get more nutrients and fewer empty calories, additionally you will get rid of the problem of excess weight and
Consider the appropriate menu option for the example:
- Breakfast : a portion of cottage cheese with fruits and dressing from yogurt, green tea.
- The second breakfast : a glass of berries or any fruit.
- Lunch : a salad of fresh vegetables and greens, a serving of soup, a piece of grain bread.
- Afternoon snack : a glass of yogurt.
- Dinner : meat, chicken or fish with a side dish of vegetables and greens.
Note - in this menu there is no place for fried, fatty, floury and sweet dishes, but much attention is paid to natural, vitamin and mineral-filled products.