And why you should be taking them -.-
• Vitamin A : Aids in the formation and over all health of soft tissues, bones, mucous membranes, teeth and skin.
• Vitamin B6 : A.K.A pyridoxine. Lends a hand in forming red blood cells and also maintaining brain function. This vitamin is important in maintaining proteins that are part of many chemical reactions in the body. The more you eat protein, the more pyridoxine your body needs.
Vitamin B12 : Plays a big role in metabolization, while also helping form red blood cells and maintaining the central nervous system.
Vitamin C : A.K.A ascorbic acid, an antioxidant that improves the health of teeth and gums. Aids the body in absorbing iron and maintaining healthy tissue. It is essential for healing wounds.
Vitamin D : Known as the "sun vitamin," because it is created by the body from being in the sun. For most people - You only need 10 to 15 minutes of sunlight 3x a week to produce the right amount of vitamin D. It is hard to get the right amount of vitamin D from food. Vitamin D makes it easier for the body to absorb calcium. Calcium is essential for normal development and maintenance of healthy bones and teeth. Also it helps in maintaining the right amount of blood levels of calcium and phosphorus in the body.
Vitamin E : An antioxidant known as tocopherol that aids the body in forming red blood cells and boosting the effects of vitamin K.
Vitamin K : Helps with bruising . Some studies found it is important for bone health.
Biotin : Assists in metabolizing proteins and carbohydrates/ the production of hormones and cholesterol.
Niacin : A B vitamin. Helps in the up keep of healthy skin and nerves. At high doses it has cholesterol-lowering effects.
Folate : Works with vitamin B12 to aid in the formation of red blood cells. Needed for the production of DNA that manages tissue growth and cell function. Pregnant women should be sure to get enough folate or it can cause birth defects like spina bifida. A lot of food is now fortified with folic acid.
Pantothenic acid : Essential for the metabolism of food. It also plays a role in making hormones and cholesterol.
Riboflavin : Vitamin B2 , teams up with the other B vitamins. Important for growing and regeneration of skin and the making of red blood cells.
Thiamine : Vitamin B1, helps cells change carbohydrates into energy. Having the right amount of carbohydrates is extremely essential while pregnant and breastfeeding, and for heart function and exquisite nerve cells.👌
Choline : Aids in the function of the brain and nervous system. Having a choline deficiency will cause swelling in liver.
Carnitine: helps the body to change fatty acids into energy.
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How to improve your self-esteem
If you tend to:
Compare yourself to others
Call yourself loser, stupid, ugly and other similar things
Downplay your skills
Not realize your worth
Think basic human decency is something you don't deserve
Overthinking every situation
This post is especially for you.
Self-esteem isn't just "confidence". It's being aware of your skills, traits, achievements but most importantly, it's having trust in yourself so you don't question your abilities and it's the realization that you can take care of yourself so no need to worry.
Some exercises I've read and tried that help with your self-esteem:
Avoid negations in your speech, especially when you refer to yourself. Using too many not, don't won't, etc can make you think negatively. Use affirmations. "I am stunning" has a bigger impact than "I'm not ugly".
Compliment yourself daily for 1 thing. It can be about anything. You can also write them down if you have a planner.
Say affirmations like: i am confident, i am capable, i am smart etc. You don't have to believe them, you'll believe them with time but just saying it out loud or whispering them it's enough.
Acknowledge your skills and achievements. Write them down actually, so you see that you're accomplished in quite a lot of areas. Reminder: achievements doesn't have to be "i won a national competition", it can also be "i learned to cook by myself", "i read 2 pages of a book during a very busy day", "i finally brushed my teeth after a week of depression" etc.
Your clothes and your environment will influence your feelings. Think a little bit, do you have a favorite hoodie, t-shirt, shoes? They make you feel good, right? Now, when you get anything new for your self, make sure every item makes you feel like royalty. Same for your environment, you want to have a space that you love being in.
Invest in yourself. Learn new languages, read new books, pick up coding, crochet a bag, volunteer at a shelter, gave a herb garden etc. The point is, get new skills and experiences so 1) you enjoy life, 2) you get out of your comfort zone, 3) you get new skills and views.
Take yourself on a date every once in a while. It's important to spend time with yourself and relax but also ponder what you'd enjoy to experience next. Being alone seems to be scary for many people but you can discover many new sides of yourself in solitude so have a break from the world every once in a while.
Your self-esteem is important because if you have trust in yourself, nothing can shake that. No one's opinion, thoughts or actions can influence your love for you.
The mountain just doesn't bow in front of a blow of wind.
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