{"id":78831,"date":"2021-12-21T13:58:03","date_gmt":"2021-12-21T13:58:03","guid":{"rendered":"https:\/\/drgraft.com\/?p=76916"},"modified":"2026-06-11T15:16:52","modified_gmt":"2026-06-11T13:16:52","slug":"en-iyi-5-sac-vitamini-nedir-nasil-tuketilir","status":"publish","type":"post","link":"https:\/\/elithair.com\/tr\/en-iyi-5-sac-vitamini-nedir-nasil-tuketilir\/","title":{"rendered":"En iyi 5 Sa\u00e7 Vitamini Nedir, Nas\u0131l T\u00fcketilir?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Sa\u011fl\u0131kl\u0131 ve dengeli beslenme, sa\u00e7lara herkesin, \u00f6zellikle de kad\u0131nlar\u0131n arad\u0131\u011f\u0131 g\u00fcc\u00fc, canl\u0131l\u0131\u011f\u0131 ve parlakl\u0131\u011f\u0131 vermede b\u00fcy\u00fck rol oynar. G\u00fczel sa\u00e7lar, g\u00fc\u00e7l\u00fc t\u0131rnaklar, taze cilt ve di\u011ferleri, dinlenmenin ve do\u011fru beslenmenin i\u015faretleridir ve bunun tersi de ge\u00e7erlidir. <a href=\"https:\/\/elithair.com\/tr\/prp-tedavisi\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sa\u00e7 b\u00fcy\u00fcmesini <\/a>te\u015fvik etmek&nbsp; ve g\u00fc\u00e7lendirmek i\u00e7in d\u00fczenli bir beslenmeye ihtiya\u00e7 duyulsa da, \u00f6zellikle \u00fczerinde durulmas\u0131 gereken baz\u0131 unsurlar vard\u0131r. Bu nedenle daha fazla bilgi i\u00e7in, en iyi 5 sa\u00e7 vitamini hakk\u0131nda bu makaleyi okuyun.<\/p>\n\n\n<h3 id=\"A-vitamini\">A Vitamini<\/h3>\n\n\n<p class=\"wp-block-paragraph\">A vitamini v\u00fccudun ihtiya\u00e7 duydu\u011fu en \u00f6nemli multifonksiyonel vitaminlerden biridir. V\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131 destekler, g\u00fc\u00e7lendirir, h\u00fccreler aras\u0131 ileti\u015fim kurar ve onlar\u0131 \u00e7o\u011falt\u0131r. \u0130nsan v\u00fccudunun t\u00fcm h\u00fccreleri A vitaminine ihtiya\u00e7 duyar. Sa\u00e7 h\u00fccreleri de bunlardan biridir.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A vitamini cilt bezlerinin sa\u00e7 derisini nemli ve sa\u011fl\u0131kl\u0131 tutan <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21914489\/\" target=\"_blank\" rel=\"noreferrer noopener\">sebum salg\u0131lamas\u0131na<\/a> yard\u0131mc\u0131 olur. A vitamini eksikli\u011fi sa\u00e7 d\u00f6k\u00fclmesinin nedenlerinden biri olabilir ve a\u015f\u0131r\u0131 al\u0131m\u0131 da ayn\u0131 sonuca yol a\u00e7abilir.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130ki tip A vitamini vard\u0131r: Birinci tip \u00f6nceden olu\u015fturulmu\u015f A vitamini veya retinol, ikincisi ise en \u00f6nemlisi beta-karoten olan provitamin A karotenoidleridir.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Birinci tip esas olarak hayvansal g\u0131dalarda yani bal\u0131k, et (\u00f6zellikle karaci\u011fer) ve genel olarak s\u00fct \u00fcr\u00fcnleri gibi t\u00fcrevlerinde bulunur.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A Vitamininin En \u00d6nemli Kaynaklar\u0131<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En \u00f6nemli A vitamini kaynaklar\u0131 i\u00e7in a\u015fa\u011f\u0131daki tabloya dikkat edin:<\/p>\n\n\n\n<figure class=\"wp-block-table alignleft is-style-stripes\"><table><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Et ve t\u00fcrevleri<\/strong><\/td><td><strong>Sebzeler<\/strong><\/td><td><strong>Meyveler ve daha fazlas\u0131<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Kuzu ci\u011feri, tavuk g\u00f6\u011fs\u00fc, somon, ton bal\u0131\u011f\u0131, peynir, s\u00fct, yo\u011furt, yumurta.<\/td><td>Tatl\u0131 patates, \u0131spanak, kabak, havu\u00e7, brokoli<\/td><td>Kavun, mango, kay\u0131s\u0131, f\u0131st\u0131k, baklagiller&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yeterli Miktarda A Vitamini T\u00fcketimi<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/\">Amerikan Ulusal Sa\u011fl\u0131k Enstit\u00fcleri<\/a>\u2019ne g\u00f6re alman\u0131z gereken uygun A vitamini miktar\u0131 a\u015fa\u011f\u0131daki tabloda g\u00f6sterildi\u011fi gibidir:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-black-color has-white-background-color has-text-color has-background\"><tbody><tr><td><strong>Ya\u015f<\/strong><\/td><td><strong>Erkek<\/strong><\/td><td><strong>Kad\u0131n<\/strong><\/td><td><strong>Hamileyken<\/strong><\/td><td><strong>Emzirirken<\/strong><\/td><\/tr><tr><td><strong>0-6 ay<\/strong><\/td><td>400 mcg<\/td><td>400 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>7-12 ay<\/strong><\/td><td>500 mcg<\/td><td>500 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>1-3 ya\u015f<\/strong><\/td><td>500 mcg<\/td><td>500 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>4-8 ya\u015f<\/strong><\/td><td>400 mcg<\/td><td>400 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>9-13 ya\u015f<\/strong><\/td><td>600 mcg<\/td><td>600 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>14-18 ya\u015f<\/strong><\/td><td>900 mcg<\/td><td>700 mcg<\/td><td>750 mcg<\/td><td>1200 mcg<\/td><\/tr><tr><td><strong>19-50 ya\u015f<\/strong><\/td><td>900 mcg<\/td><td>700 mcg<\/td><td>770 mcg<\/td><td>1300 mcg<\/td><\/tr><tr><td><strong>51+ ya\u015f<\/strong><\/td><td>900 mcg<\/td><td>700 mcg<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h3 id=\"B-vitamini\">B Vitamini<\/h3>\n\n\n<p class=\"wp-block-paragraph\">B12 vitamini gibi \u00e7o\u011fu B vitamini t\u00fcrevlerinin ortak eylemi, oksijen ve besinlerin v\u00fccuda ta\u015f\u0131nd\u0131\u011f\u0131 k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin \u00fcretilmesine yard\u0131mc\u0131 olmakt\u0131r. Bu sebepten sa\u00e7lar i\u00e7in de \u00f6nemlidir, \u00e7\u00fcnk\u00fc besinler i\u00e7inden ge\u00e7er ve b\u00f6ylece sa\u00e7 b\u00fcy\u00fcmesini destekler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7 d\u00f6k\u00fclmesi ve yo\u011funlu\u011fu d\u00fcnyas\u0131nda \u00e7ok \u00fcnl\u00fc olan B7 vitamini veya biotin olarak bilinen ba\u015fka bir B vitamini t\u00fcrevi vard\u0131r. Bir\u00e7ok insan, biotinin \u00f6neminin ve eksikli\u011finin sa\u00e7 d\u00f6k\u00fclmesine neden olmas\u0131 ger\u00e7e\u011finde yatt\u0131\u011f\u0131n\u0131 ve buna g\u00f6re besin takviyesi \u015feklinde harici olarak al\u0131nmas\u0131 gerekti\u011fini savunur.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2016 y\u0131l\u0131nda sa\u00e7 d\u00f6k\u00fclmesi olan 541 kad\u0131n \u00fczerinde yap\u0131lan bir <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4989391\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fmada<\/a>, bunlar\u0131n %38&#8217;inde&nbsp; B7 vitamini olan biotinin eksik oldu\u011fu bulundu. Biotin eksikli\u011fi olan ki\u015filerde etkili oldu\u011fu s\u00f6ylenebilirken, normal biotin seviyelerine sahip ki\u015filerde etkili oldu\u011funu do\u011frulayan hi\u00e7bir \u00e7al\u0131\u015fma yoktur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>B Vitamininin En \u00d6nemli Kaynaklar\u0131<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7 i\u00e7in en iyi vitaminlerden biri olan B vitamininin en \u00f6nemli kaynaklar\u0131n\u0131 \u00f6\u011frenmek i\u00e7in a\u015fa\u011f\u0131daki tabloya dikkat edin:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Et ve t\u00fcrevleri<\/strong><\/td><td><strong>Sebzeler<\/strong><\/td><td><strong>Meyveler ve daha fazlas\u0131<\/strong><\/td><\/tr><tr><td>Somon, ci\u011fer, yumurta, s\u00fct, s\u00fct, kuzu eti, istiridye, yumu\u015fak\u00e7alar, midye, tavuk g\u00f6\u011fs\u00fc ve hindi.<\/td><td>Ispanak, lahana, \u015falgam, marul, brokoli, siyah fasulye, mercimek, bezelye, barbunya, ye\u015fil fasulye, nohut a\u015fk\u0131.<\/td><td>Narenciye, muz, avokado, ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi, g\u00fc\u00e7lendirilmi\u015f tah\u0131llar.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h3 id=\"C-vitamini\">C Vitamini<\/h3>\n\n\n<p class=\"wp-block-paragraph\">Kozmetik end\u00fcstrisinde b\u00fcy\u00fck reklam kampanyalar\u0131n\u0131n temel olarak C vitaminine dayand\u0131\u011f\u0131n\u0131 s\u00f6ylemek abart\u0131 olmaz. Bunun nedeni, C vitamininin serbest radikallerin neden oldu\u011fu oksidatif strese kar\u015f\u0131 koruma sa\u011flayan bir antioksidan g\u00f6revi g\u00f6rmesidir. Yani yeni k\u0131r\u0131\u015f\u0131kl\u0131klar\u0131n olu\u015fumunu engelleyerek cilde do\u011frudan fayda sa\u011flar.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7\u0131n ana bile\u015fenlerinden biri olan kolajen proteinini yapmak i\u00e7in C vitaminine ihtiyac\u0131 vard\u0131r. C vitamini epidermal dokuya n\u00fcfuz eder ve h\u00fccrelerin onar\u0131lmas\u0131na yard\u0131mc\u0131 olur ve sa\u00e7\u0131n g\u00fc\u00e7lenmesine ve b\u00fcy\u00fcmesine katk\u0131da bulunan kolajen \u00fcretimini destekler.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nazik\u00e7e sa\u00e7\u0131 temizler<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C vitamini, sa\u00e7 u\u00e7lar\u0131nda biriken mineralleri temizlemeye yarayan askorbik asit i\u00e7erdi\u011finden bir\u00e7ok \u015fampuanda bulunur. Bu i\u015flem elbette sa\u00e7\u0131n nemi daha iyi emmesine yol a\u00e7arak daha yumu\u015fak, daha esnek ve d\u00fc\u015fmeye kar\u015f\u0131 diren\u00e7li g\u00f6r\u00fcnmesini sa\u011flar.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sa\u00e7a parlakl\u0131k verir<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C vitamini i\u00e7eren \u015fampuanlar sa\u00e7a parlakl\u0131k verir, \u00e7\u00fcnk\u00fc bu \u015fampuanlar sa\u00e7 derisini e\u015fit \u015fekilde d\u00fczle\u015ftirmeye ve s\u0131k\u0131la\u015ft\u0131rmaya \u00e7al\u0131\u015f\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sa\u00e7 d\u00f6k\u00fclmesine kar\u015f\u0131 g\u00fc\u00e7lendirir<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7 d\u00fczle\u015ftiricilere ve \u015fekillendirici \u00fcr\u00fcnlere (sa\u00e7 kremleri) dahil edilen C vitamini, k\u0131r\u0131k u\u00e7lara ve sa\u00e7 d\u00f6k\u00fclmesine neden olan serbest radikalleri onarmak i\u00e7in bir antioksidan g\u00f6revi g\u00f6r\u00fcr.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sa\u00e7a do\u011fal rengini geri verir<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C vitamini, h\u00fccrelerde bir denge durumu olu\u015fturmak i\u00e7in gereken pH&#8217;\u0131 n\u00f6tralize etti\u011fi i\u00e7in sa\u00e7 bak\u0131m \u00fcr\u00fcnlerine eklenir. Buna g\u00f6re C vitamini, sa\u00e7 korteksindeki do\u011fal melanin ile sentetik pigment molek\u00fclleri aras\u0131ndaki etkile\u015fimi engeller. Bu, sa\u00e7\u0131n do\u011fal rengine d\u00f6nmesine katk\u0131da bulunur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C Vitamininin En \u00d6nemli Kaynaklar\u0131<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7 i\u00e7in en iyi vitaminlerden biri olan C vitamininin en \u00f6nemli kaynaklar\u0131n\u0131 \u00f6\u011frenmek i\u00e7in a\u015fa\u011f\u0131daki tabloya dikkat edin:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Sebzeler<\/strong><\/td><td><strong>Meyveler ve daha fazlas\u0131<\/strong><\/td><\/tr><tr><td>Ac\u0131 biber, tatl\u0131 biber, kekik, maydanoz, \u0131spanak, kara lahana, brokoli, lahana, limon,<\/td><td>Erik, Acerola, Ku\u015fburnu, Guava, Siyah Kay\u0131s\u0131, Kivi, Li\u00e7i, Papaya, \u00c7ilek, Portakal.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yeterli Miktarda C Vitamini T\u00fcketimi<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-Consumer\/\">Amerikan Ulusal Sa\u011fl\u0131k Enstit\u00fcleri <\/a>\u2018ne g\u00f6re alman\u0131z gereken uygun C vitamini miktar\u0131 a\u015fa\u011f\u0131daki tabloda g\u00f6sterildi\u011fi gibidir:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-black-color has-cyan-bluish-gray-background-color has-text-color has-background\"><tbody><tr><td><strong>Ya\u015f<\/strong><\/td><td><strong>Miktar<\/strong><\/td><\/tr><tr><td><strong>0-12 ay<\/strong><\/td><td>&#8211;<\/td><\/tr><tr><td><strong>1-3 y\u0131l<\/strong><\/td><td>450 mcg<\/td><\/tr><tr><td><strong>4-8 y\u0131l<\/strong><\/td><td>650 mcg<\/td><\/tr><tr><td><strong>9-13 y\u0131l<\/strong><\/td><td>1200 mcg<\/td><\/tr><tr><td><strong>14-18 y\u0131l<\/strong><\/td><td>1800 mcg<\/td><\/tr><tr><td><strong>14+ y\u0131l<\/strong><\/td><td>2000 mcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h3 id=\"D-vitamini\">D Vitamini&nbsp;<\/h3>\n\n\n<p class=\"wp-block-paragraph\">D vitamininin bir\u00e7ok faydas\u0131 vard\u0131r. En \u00f6nemlileri ise v\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k sistemini ve kemikleri g\u00fc\u00e7lendirmek ve cilde canl\u0131l\u0131k kazand\u0131rmakt\u0131r. D vitamininin sa\u00e7la ilgili faydalar\u0131ndan biri de h\u00fccre b\u00fcy\u00fcmesini te\u015fvik etmesi ve yeni sa\u00e7 k\u00f6klerinin \u00fcretilmesine yard\u0131mc\u0131 olmas\u0131d\u0131r.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Buna g\u00f6re sa\u00e7 d\u00f6k\u00fclmesi, \u00f6zellikle alopesi ile D vitamini eksikli\u011fi aras\u0131nda do\u011frudan bir ili\u015fki vard\u0131r, \u00e7\u00fcnk\u00fc bu eksiklik sa\u00e7 k\u00f6klerinin \u00fcretimini engeller.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ya\u015f aral\u0131\u011f\u0131 olarak alopesi veya sa\u00e7 d\u00f6k\u00fclmesinden muzdarip, d\u00fc\u015f\u00fck D vitamini seviyelerine sahip deneysel bir kad\u0131n grubu \u00fczerinde yap\u0131lm\u0131\u015f bir <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23428658\/\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u015ft\u0131rma<\/a> yap\u0131lm\u0131\u015ft\u0131r. Elde edilen sonu\u00e7lara g\u00f6re D vitamini eksikli\u011finin en \u00f6nemli nedenlerinden biri, zaman\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131 kapal\u0131 mekanlarda ge\u00e7irilmesi sebebiyle en \u00f6nemli D vitamini \u00fcretim kaynaklar\u0131ndan biri ol g\u00fcne\u015ften eksik kal\u0131nmas\u0131d\u0131r.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Di\u011fer bir neden de \u00e7ok fazla g\u00fcne\u015f kremi s\u00fcrmek ve D vitamini i\u00e7eren yiyecekleri yeterince yememektir.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D Vitamininin En \u00d6nemli Kaynaklar\u0131<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En \u00f6nemli vitamin kaynaklar\u0131, genel olarak g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 almak ve et \u00fcr\u00fcnleri t\u00fcketmektir. Bu nedenle vegan bir diyet uyguluyorsan\u0131z, D vitamini takviyesi kullanman\u0131z\u0131 \u00f6neririz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7 i\u00e7in en iyi vitaminlerden biri olan D vitamininin en \u00f6nemli kaynaklar\u0131n\u0131 \u00f6\u011frenmek i\u00e7in a\u015fa\u011f\u0131daki tabloya dikkat edin:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Et ve t\u00fcrevleri<\/strong><\/td><td><strong>Di\u011fer<\/strong><\/td><\/tr><tr><td>Somon, sardalye, ringa bal\u0131\u011f\u0131 ve uskumru gibi bal\u0131k ya\u011flar\u0131. K\u0131rm\u0131z\u0131 et, ci\u011fer, yumurta sar\u0131s\u0131, zenginle\u015ftirilmi\u015f s\u00fct.<\/td><td>G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131, besin takviyeleri, baz\u0131 mantarlar, g\u00fc\u00e7lendirilmi\u015f tah\u0131llar, g\u00fc\u00e7lendirilmi\u015f portakal suyu.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yeterli Miktarda D Vitamini T\u00fcketimi<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7 d\u00f6k\u00fclmesi, yumu\u015fakl\u0131k, kemik erimesi, osteoartrit, kal\u0131c\u0131 yorgunluk, kas a\u011fr\u0131s\u0131 ve dayan\u0131kl\u0131l\u0131k azalmas\u0131 gibi D vitamini eksikli\u011fi belirtileri ya\u015f\u0131yorsan\u0131z, size uygun miktar\u0131 \u00f6\u011frenmek i\u00e7in doktorunuza ba\u015fvurman\u0131z\u0131 \u015fiddetle tavsiye ederiz.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\">Amerikan Ulusal Sa\u011fl\u0131k Enstit\u00fcleri<\/a>\u2019ne g\u00f6re alman\u0131z gereken uygun C vitamini miktar\u0131 a\u015fa\u011f\u0131daki tabloda g\u00f6sterildi\u011fi gibidir:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Ya\u015f<\/strong><\/td><td><strong>Erkek<\/strong><\/td><td><strong>Kad\u0131n<\/strong><\/td><td><strong>Emzirirken<\/strong><\/td><\/tr><tr><td><strong>0-12 ay<\/strong><\/td><td>10 mcg&nbsp;<\/td><td><\/td><\/tr><tr><td><strong>1-13 ya\u015f<\/strong><\/td><td>15 mcg<\/td><td><\/td><\/tr><tr><td><strong>14-18 ya\u015f<\/strong><\/td><td>15 mcg<\/td><\/tr><tr><td><strong>9-50 ya\u015f<\/strong><\/td><td>15 mcg<\/td><\/tr><tr><td><strong>51-70 ya\u015f<\/strong><\/td><td>15 mcg<\/td><td><\/td><\/tr><tr><td><strong>70 ya\u015f<\/strong><\/td><td>20 mcg<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h3 id=\"E-vitamini\">E Vitamini<\/h3>\n\n\n<p class=\"wp-block-paragraph\">E vitamini ve C vitamini, oksidatif strese kar\u015f\u0131 koruma sa\u011flayan, serbest radikal hasar\u0131n\u0131 azaltan ve v\u00fccut h\u00fccrelerini hasardan koruyan antioksidan \u00f6zellikleri ta\u015f\u0131r. Bu \u00f6nemli \u00f6zelliklere sahip oldu\u011fu i\u00e7in, ya\u015flanmayla m\u00fccadele etmeye, cilt tahri\u015fini tedavi etmeye ve cilde g\u00fcne\u015f hasar\u0131n\u0131 azaltmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131 i\u00e7in E vitamini a\u00e7\u0131s\u0131ndan zengin bir\u00e7ok kozmetik g\u00f6rebilirsiniz.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Son zamanlarda E vitamininin sa\u00e7a faydalar\u0131 hakk\u0131nda bir\u00e7ok haber ve ara\u015ft\u0131rma yap\u0131lmaktad\u0131r. 2010 y\u0131l\u0131nda yap\u0131lan bir <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24575202\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fmada<\/a> , 21 g\u00f6n\u00fcll\u00fc g\u00fcnl\u00fck olarak, 100 miligram E vitamini takviyesi ald\u0131. Bu takviyenin 8 ayl\u0131k g\u00fcnl\u00fck kullan\u0131m\u0131ndan sonra, bu grupta sa\u00e7 b\u00fcy\u00fcmesinde %34.5&#8217;lik bir iyile\u015fme g\u00f6zlenmi\u015ftir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sa\u00e7 vitamini<\/strong> <strong>Sa\u00e7 d\u00f6k\u00fclmesini azalt\u0131r<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Daha \u00f6nce de belirtildi\u011fi gibi, E Vitamini sa\u00e7 h\u00fccrelerini hasardan korur ve b\u00f6ylece sa\u00e7 d\u00f6k\u00fclmesini azalt\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kafa derisindeki kan dola\u015f\u0131m\u0131n\u0131 art\u0131r\u0131r<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">1999 y\u0131l\u0131nda yap\u0131lan bir <a href=\"https:\/\/diabetesjournals.org\/care\/article\/22\/8\/1245\/21552\/High-dose-vitamin-E-supplementation-normalizes\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u015ft\u0131rma<\/a> , E vitamininin v\u00fccutta kan ak\u0131\u015f\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur. B\u00f6ylece, sa\u00e7 k\u00f6klerinin daha iyi b\u00fcy\u00fcmesine yard\u0131mc\u0131 olan kafa derisine kan pompalamak i\u00e7in onu g\u00fc\u00e7lendirme olas\u0131l\u0131\u011f\u0131 vard\u0131r. Ancak, hen\u00fcz bu \u00f6nermeyi kan\u0131tlamak i\u00e7in daha fazla \u00e7al\u0131\u015fmaya ihtiya\u00e7 vard\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sebum \u00fcretimini dengeler<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">E vitamini, kuru sa\u00e7 ve sa\u00e7 derisi tahri\u015fini \u00f6nleyen sebum \u00fcretimine yard\u0131mc\u0131 olur. Bu nedenle avokado ya\u011f\u0131 gibi E vitamini i\u00e7eren ya\u011flar sa\u00e7\u0131 nemlendirdi\u011fi ve kabarmas\u0131n\u0131 engelledi\u011fi i\u00e7in faydal\u0131d\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sa\u00e7a parlakl\u0131k verir<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7,&nbsp; elbette, hasar g\u00f6rd\u00fc\u011f\u00fcnde donuk ve kuru g\u00f6r\u00fcn\u00fcr ve sa\u00e7 derisindeki koruyucu lipid tabakas\u0131n\u0131 kaybeder. Buna dayanarak, E vitamini ile doyurulmu\u015f ya\u011flar, bu tabakay\u0131 telafi etmek ve sa\u00e7\u0131n parlakl\u0131\u011f\u0131n\u0131 ve parlakl\u0131\u011f\u0131n\u0131 geri kazand\u0131rmak i\u00e7in \u00e7al\u0131\u015f\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>E Vitamininin En \u00d6nemli Kaynaklar\u0131<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa\u00e7 i\u00e7in en iyi vitaminlerden biri olan E vitamininin en \u00f6nemli kaynaklar\u0131n\u0131 \u00f6\u011frenmek i\u00e7in a\u015fa\u011f\u0131daki tabloya dikkat edin:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Et ve t\u00fcrevleri<\/strong><\/td><td><strong>Sebzeler<\/strong><\/td><td><strong>Meyveler ve daha fazlas\u0131<\/strong><\/td><td><strong>Ya\u011flar<\/strong><\/td><\/tr><tr><td>Abalone, kaz, somon, g\u00f6kku\u015fa\u011f\u0131 alabal\u0131\u011f\u0131, salyangoz, tatl\u0131 su kereviti, karaca, ahtapot, \u0131stakoz, morina&nbsp;<\/td><td>Ispanak, pancar, lahana, kabak, tatl\u0131 biber, ku\u015fkonmaz,&nbsp;<\/td><td>Ay\u00e7i\u00e7e\u011fi tohumlar\u0131, aspir, badem ve f\u0131nd\u0131k, f\u0131nd\u0131k ezmesi, mango, avokado, kivi ve genel olarak g\u00fc\u00e7lendirilmi\u015f g\u0131dalar<\/td><td>Bu\u011fday tohumu ya\u011f\u0131, soya fasulyesi ya\u011f\u0131, zeytinya\u011f\u0131<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yeterli Miktarda E Vitamini T\u00fcketimi<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-Consumer\/\">Amerikan Ulusal Sa\u011fl\u0131k Enstit\u00fcleri <\/a>\u2018ne g\u00f6re alman\u0131z gereken uygun C vitamini miktar\u0131 a\u015fa\u011f\u0131daki tabloda g\u00f6sterildi\u011fi gibidir:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><tbody><tr><td><strong>Ya\u015f<\/strong><\/td><td><strong>Erkek<\/strong><\/td><td><strong>Kad\u0131n<\/strong><\/td><td><strong>Hamileyken<\/strong><\/td><td><strong>Emzirirken<\/strong><\/td><\/tr><tr><td><strong>0-6 ay<\/strong><\/td><td>4 mg<\/td><td>4 mg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>7-12 ay<\/strong><\/td><td>5 mg<\/td><td>5 mg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>1-3 ya\u015f<\/strong><\/td><td>6 mg<\/td><td>6 mg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>4-8 ya\u015f<\/strong><\/td><td>7 mg<\/td><td>7 mg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>9-13 ya\u015f<\/strong><\/td><td>11 mg<\/td><td>11 mg<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>14-18 ya\u015f<\/strong><\/td><td>15 mg<\/td><td>19 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 id=\"Elithair-de-sa\u00e7-ekimi\">Elithair\u2019de Sa\u00e7 Ekimi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/elithair.com\/tr\/\" target=\"_blank\" rel=\"noreferrer noopener\">Elithair<\/a>, 2010 y\u0131l\u0131ndan bu yana 50.000&#8217;den fazla ba\u015far\u0131l\u0131 sa\u00e7 ekimi ger\u00e7ekle\u015ftirerek sa\u00e7 ekimi ve sa\u00e7 d\u00f6k\u00fclmesi tedavisi i\u00e7in entegre hizmetler sunmaktad\u0131r. Ayn\u0131 zamanda operasyon s\u0131ras\u0131nda ve sonras\u0131nda veya gerekli herhangi bir zamanda takibin yan\u0131 s\u0131ra, sa\u00e7 ekiminin sonu\u00e7lar\u0131na ili\u015fkin bir garanti belgesi de vermektedir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hemen bizimle ileti\u015fime ge\u00e7in ve sa\u00e7\u0131n\u0131z\u0131n durumu ve d\u00fcnyadaki en iyi sa\u011fl\u0131k ekibinin ve Dr. Balwi g\u00f6zetiminde sa\u00e7 ekimi tedavisi hakk\u0131nda \u00fccretsiz ve ayr\u0131nt\u0131l\u0131 <a href=\"https:\/\/elithair.com\/tr\/hairform\/\" target=\"_blank\" rel=\"noreferrer noopener\">dan\u0131\u015fmanl\u0131k al\u0131n<\/a>.&nbsp;&nbsp; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 ve dengeli beslenme, sa\u00e7lara herkesin, \u00f6zellikle de kad\u0131nlar\u0131n arad\u0131\u011f\u0131 g\u00fcc\u00fc, canl\u0131l\u0131\u011f\u0131 ve parlakl\u0131\u011f\u0131 vermede b\u00fcy\u00fck rol oynar. G\u00fczel sa\u00e7lar, g\u00fc\u00e7l\u00fc t\u0131rnaklar, taze cilt ve di\u011ferleri, dinlenmenin ve do\u011fru beslenmenin i\u015faretleridir ve bunun tersi de ge\u00e7erlidir. Sa\u00e7 b\u00fcy\u00fcmesini te\u015fvik etmek&nbsp; ve g\u00fc\u00e7lendirmek i\u00e7in d\u00fczenli bir beslenmeye ihtiya\u00e7 duyulsa da, \u00f6zellikle \u00fczerinde durulmas\u0131 gereken baz\u0131 unsurlar [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":79053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_meta-robots-adv":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","_yoast_wpseo_twitter-image":"","_hm_hreflang_map":[],"_hm_language_code":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-78831","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sac-ekimi-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>En iyi 5 Sa\u00e7 Vitamini Nedir, Nas\u0131l T\u00fcketilir? | Elithair Blog<\/title>\n<meta name=\"description\" content=\"En iyi sa\u00e7 vitaminleri; sa\u00e7 \u00fcretimini ve h\u0131z\u0131n\u0131 art\u0131ran Biotin, \u00c7inko, Demir, B12 ve Folik Asit gibi mikro besinlerdir. 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