diet. The best willpower will not help you if you eat only the vitamin water for a day or two and then return to your original eating habits in the next few days. Ideally, you should follow a diet that will help you lose weight along with the flavoured water recipes.
It is important that you drink your detox water throughout the day. Moreover, the fluid requirement is higher with all diets than with a normal diet. It is not advisable to follow this diet for longer than a week to avoid a lack of nutrients in your diet, even with daily vitamin water. Through this nutrition plan for one week, and the recipes for your aroma water, you are now able to thoroughly purify your body and relieve the organism. It is advisable to do such a detox cure several times a year, because even with a really strict fasting cure it is not guaranteed that in several days, so easily, all toxins that have accumulated over the years can be eliminated. Also strict fasting cures, without medical supervision or instruction, are not recommended anyway. Otherwise, please make sure you offer your body sufficient peace and relaxation. The less respect you give your mobile phone these days, the better. Stress should be avoided as much as possible.
Sauna sessions relax very well and also provide for even more sweating. Take your vitamin water with you to compensate for the loss of fluid. Of course you should also get some fresh air during walks and sleep at least six hours in the night. You will see how fit and healthy you will feel after this detox cure. So that you will certainly consciously avoid unhealthy food afterwards.
Vitamin water especially for the athlete
Athletes naturally have a completely different nutritional requirement than people who move very little. For our organism, sport is comparable to stressful situations, as the body has to adapt to these circumstances. The processes, for the entire metabolism, usually take place in a strongly accelerated form. They are therefore dependent on large amounts of carbohydrates, fat and proteins, as well as vitamins and minerals.
Most professional athletes have nutrition experts work out their dietary plan to add all nutrients to their body in the right amounts. In many cases they are even dependent on special dietary supplements, such as proteins, for muscle building or for an optimal energy supply. For most athletes, a lack of nutrients also means a restriction of their performance. Although the nutrient requirements can usually be covered by a balanced diet, this is unfortunately not always the case. A good example of this are women who suffer from heavy menstrual bleeding. As a result, many women also have a clear iron deficiency. It is therefore quite logical that a high calorie consumption also requires many more vitamins and nutrients. Since many vitamins can only be stored in small quantities or in part in general not in our organism, a sufficient supply of vitamin C and also vitamin B must be ensured in any case. Water-soluble vitamins can hardly be stored at all. Fat-soluble vitamins, such as vitamin A, vitamin D, as well as vitamins E and K, can be deposited in body fat for later use.
The water-soluble vitamins are excreted more through sweat and urine. If the vitamin supply is neglected, then this can lead not only to a vitamin deficiency over a longer period of time, but also to a deficit with regard to antioxidants, since thereby more and more free radicals spread in our body. The lack of vitamins or nutrients is expressed by rapid fatigue, lack of appetite, performance deficits and attacks of weakness. High susceptibility to infection can also be a clear sign of vitamin deficiency and a weakened immune system.
Vitamin B is basically composed of eight different vitamins of the B group. These include thiamine, vitamin B1, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin, vitamin B12, which are particularly important for energy production, blood formation, skin and nails as well as for thyroid function. Vitamin B also influences nerve strength and our sensitivity to stress. These vitamins are found in cereals and pulses, in meat, soy, dairy products and also in germs. Vitamin B12, however, is almost completely absent from plant foods, but can be stored in our bodies. Frequent tingling in arms and legs may be an indication of a deficiency of these vitamins, as well as dropsy and indigestion, fatigue and cramps. An increased need is not only the case with athletes, but also with diets, as well as with the taking of medicines such as antibiotics or the birth control pill. Since UV light and prolonged cooking have a negative effect on these vitamins, the vegetables should only be steamed so that their nutritional values are not lost. For your vitamin water you can use leaves from lamb's lettuce, which contains a lot of folic acid. But also sesame seeds or sunflower seeds. The alga Chlorella contains large amounts of vitamin B12.
As has already been mentioned several times, vitamin C is not only found in fruit but also in some vegetables. According to the DGE, the German Society for Nutrition, our body is dependent on around 100 milligrams of vitamin C daily in order to function normally. Vitamin C is important for the energy metabolism, for our immune system, as well as for the formation of collagen. Vitamin C is an excellent antioxidant that can protect our body cells from oxidative stress. Especially during sports or other physical exertion it is important to cover the need for this vitamin well, so that our immune system can remain intact through the efforts. Athletes may need 200 milligrams per day, depending on their activity. Higher quantities are generally not recommended, as otherwise they are excreted unprocessed. A lot of vitamin C is found in citrus fruits, berries and kiwi, as well as in spinach, garlic and garden cress. The need for ascorbic acid or vitamin C can therefore also be met relatively easily by athletes if they ensure a balanced diet with plenty of fruit and vegetables and additionally enrich their vitamin water with these ingredients. So it's not just a question of taste, but of covering the higher demand. The skin contains many more antioxidant compounds, which is why the fruit for the flavoured water should not be peeled, but only divided.
Vitamin D or pantothenic acid is present in meat, fish and wheat. It has a supporting effect on our energy metabolism, on the muscle functions, the immune system, as well as for the teeth and bones. Vitamin D is often also called sun vitamin, as we can absorb a large part of our requirements through solar radiation. However, this ability decreases with increasing age, which increases the risk of osteoporosis from the age of 65. This fat-soluble vitamin is especially important for vegans, as well as for people who live mainly in dark rooms. On average, only two to four micrograms of vitamin D are absorbed through food. However, the recommended daily requirement is 20 micrograms. Large amounts of pantothenic acid are found in fatty fish, but small amounts may also be found in mushrooms, avocados and eggs. Depending on the sport, it may be advisable to use dietary supplements to prevent deficiency symptoms. Vitamin D is also available in powder form, which is of course ideal for the preparation of vitamin water.
Vitamin E is contained in many skin care products, which is why it is often referred to as a vitamin for beauty. In addition, this vitamin is important for almost all cells, as it has an important influence on cell division and also strengthens and protects it very well. Vitamin E is also a good antioxidant as it can neutralize the free radicals in our body. As athletes are exposed to heavy stress during intensive training, vitamin E is particularly important for cell protection. The recommended daily requirement for adults is between 12 and 14 milligrams. Depending on the activities, athletes may need twice as much. This fat-soluble vitamin is found in wholemeal products, vegetable oils, as well as in almonds and nuts. A lack of vitamin E can lead to nervousness and significant mood swings, joint pain, delayed wound healing and a complete loss of physical and mental performance. Vitamin E is therefore absolutely necessary, as a deficit can also lead to sensory disorders and coordination problems. This clearly shows that this vitamin is much more than just a beauty vitamin. Vegetables such as parsnips, pumpkin, spinach, cabbage and paprika are suitable for vitamin water.
Vitamin K can protect us from many diseases, including cancer. It regulates blood coagulation and is involved in bone formation. This fat-soluble vitamin also keeps our blood vessels clean, as it prevents the available calcium from settling in the arteries as plaque, which leads to calcification of the artery walls. A deficiency of vitamin K can adversely affect blood coagulation. Vitamin K is present in most green plants, leaves, but also in liver and eggs. According to the German Society for Nutrition, the recommended dose is between 60 and 70 micrograms for adults, or about twice that for competitive athletes. The leaves of beetroot, parsley, chives and avocados are suitable for the vitamin water of athletes. But grass