Proper nutrition vitamins in foods. A complete vitamin and mineral diet. vitamins to include in your diet

Vitamins are organic substances, without which the normal functioning of the human body is simply impossible. Because some vitamins human body are not produced, and some are synthesized in insufficient quantities, which means that they must be supplied with food, and in sufficient quantity for the body. Studies show that 90% of all vitamins are in our body through food.

trust in pharmaceutical preparations should not - the human body treats vitamins selectively, despite the fact that the pharmacological industry offers them in large quantities and of all kinds. For the human body, the most useful vitamins are those that have entered the body naturally and only a small part of them is absorbed in the form of powders and tablets.

To date, about 20 types of vitamins and similar organic compounds are known. Their deficiency significantly affects the human body, for example, it causes, which will result in:

• decreased immunity;
• decrease in working capacity;
• increased fatigue;
• increased risk of infection of the body;
• development of diseases.

In general, a person needs not so many vitamins, these are hundredths of a gram, but the absence of even such a small amount can lead to serious diseases.

The optimal content of vitamins in the human body will save him from chronic fatigue, nervous exhaustion, depression and other "diseases of civilization". Of course, vitamins play an important role in maintaining female beauty and attractiveness. They are the key to blooming appearance, youth, good mood.

Vitamins contribute to the growth and regeneration of cells and tissues of the body. In addition, they improve complexion and smooth fine wrinkles, being a catalyst for regenerative processes directly in skin cells.

The content of vitamins in food

The presence of vitamins in food directly depends on the category of the product itself, the duration and method of its storage, the type of subsequent processing, the cooking process, and many other factors. We list the main vitamins that our body simply needs, as well as products containing them:

• (retinol) - found in the liver of fish and animals, fish oil, butter, egg yolks.
• Carotene(provitamin vitamin A) - there is a lot of it in carrots, parsley leaves and spinach, apricots, pumpkin.
• (calciferol, ergocalciferol is vitamin D2, cholecalciferol is vitamin D3) - is formed partially in skin cells under the direct influence of ultraviolet radiation. Their largest amount is found in milk and in all dairy products, tuna, fish oil, sardines, salmon, herring.
• (tocopherol) - found in vegetable oils, eggs, animal liver, legumes, cereals, peanuts, sunflower seeds, almonds, rose hips, broccoli, sea buckthorn, mountain ash, cherries, leafy vegetables.
• - somewhere half of the daily norm is synthesized by microorganisms in the human intestine. From the outside, the missing amount of them can be obtained from plant products: white and cauliflower, leafy green vegetables, cucumbers, broccoli, tomatoes, zucchini, green peas, potatoes, asparagus, pumpkin, cereal, olive and soybean oils, green tea, bananas, kiwi, avocados, as well as from animal products - milk, liver, fish oil, eggs.
• B vitamins(niacin, riboflavin, thiamine, etc.) are water-soluble vitamins. Home them distinguishing feature from others is that they do not accumulate in the body and must be supplied daily with the food consumed. Sources are: peas, brown rice, beans, pork, liver, kidneys, cereal bread, cheese, milk, oily fish, eggs, poultry, potatoes, nuts, cauliflower, all kinds of dried fruits.
• (bioflavonoids) - most of all it is found in citrus fruits: lemons, oranges, grapefruits, and also a lot of it in rose hips, blackberries, cherries, apricots, black currants, chokeberry, parsley, lettuce leaves. Also in drinks - tea, coffee, wine and beer.
• (biotin) - they are rich in beef liver, milk, nuts, egg yolk, fruits.

Vitamin C in food

• - is supplied to the body through food, the daily requirement for it in an adult is from 70 to 100 mg. His natural springs are: ascorbigen, ascorbic and dehydroascorbic acids.

Note important qualities vitamin C:

• participates in the respiratory processes of tissues, metabolic processes of amino acids;
• is a growth stimulator;
• strengthens the immune resistance of the human body to various intoxications, critical thermal effects, infectious lesions, oxygen deficiency;
• helps in the absorption of carbohydrates;
• promotes collagen synthesis and its preservation;
• normalizes blood cholesterol levels;
• improves the absorption of iron by the body, contributing to the process of hematopoiesis;
• helps the body absorb other vitamins;
• is a strong antioxidant that helps fight the toxic effects of free radicals on tissues and organs;
• Vitamin C produces adrenaline.

Note that under adverse external conditions, the body's need for vitamin C also increases significantly. Winterers in Antarctica, for example, require up to 250 mg per day. Also with nervous, physical stress, during pregnancy and breastfeeding, with diseases, the need for vitamin C increases.

Since the human body does not produce ascorbic acid, you should know what is the source of vitamin C. The main sources are fresh fruits, vegetables, greens, namely: citrus fruits, red bell peppers, rose hips, black currants, sea buckthorn, horseradish, strawberries. By the way, vitamin C is practically absent in animal products.

Many are interested in what the absence of a certain vitamin can actually affect. So, a lack of vitamin A can cause "night blindness", it is very important for visual functions. For normal fat and water-salt metabolism, it is necessary for the functioning of the nervous system. Shortness of breath, weakness, constant fatigue and even scurvy are associated with a lack of vitamin C in the body. Vitamin D is essential for prevention in children.

Preservation of vitamins in nutrition all year round

It is difficult to overestimate the importance of vitamins in human nutrition. Most of them the human body receives along with the consumption of food. Naturally, everyone should know what is the content of vitamins in the foods we consume. It is also necessary to be able to properly store them and process them with minimal loss of vitamins. The thing is that with various types of food processing, namely drying, boiling, freezing, exposure to light irradiation, there is also its own, different from another type, effect on the safety of vitamins.

The least persistent is vitamin C, which in the light, direct access to air and at high humidity, as well as at temperatures above 60 ° C, is destroyed.

More resistant to high temperature manifestations - vitamin A, but when exposed to air, it oxidizes quite easily and is destroyed under the influence of ultraviolet radiation.

Vitamin D in an alkaline environment is destroyed, at the same time, withstands prolonged boiling in an acidic environment.

Pretty stable when cooked B vitamins, only vitamin B1 does not withstand prolonged boiling, as well as heat treatments above 120 ° C.

Long-term boiling can withstand vitamin E

Vitamins C and B2 are destroyed when milk is stored in light-colored glassware. Meat products should be boiled in salt water and put them immediately after boiling water. A crust forms on the surface of the meat due to the coagulation of proteins, which prevents the loss of vitamins and nutrients. When roasting meat, the same crust is observed.

In meat, B vitamins can be stored for a long time by freezing at t-20 °C. Vitamins are preserved even when fish is frozen, after thawing it should be cooked immediately, otherwise it will quickly deteriorate. Eggs contain vitamins B1, B2, PP, D, A, which are preserved during cooking, as they are more resistant to heat treatment.

The most consumed foods are herbs and vegetables. The conditions of their growth, storage methods and further cooking directly affect the safety of vitamins in them. For example, tomatoes grown in shady areas contain more vitamin C than the same tomatoes that ripen in the sun.

Also, for the preservation of vitamins, it is necessary to process greens and vegetables correctly. So, they should be cleaned and cut shortly before cooking dishes from them. Vegetables intended for cooking should be immersed in boiling water, not cold. Thus, the loss of vitamin C will be significantly reduced. Potatoes dipped in boiling water lose about 20%, and 40% if they are dipped in cold water. Again, boiled potatoes lose less vitamin C than peeled ones. Nutritionists say that up to 75% of vitamin C is preserved in potatoes boiled in their skins.

A lot of it is lost when cooking green peas, legumes and mashed potatoes.

Fruits and vegetables should be steamed. Digesting dishes from fruits and vegetables should not be, this leads to a complete loss of vitamins. Of course, fresh vegetables and fruits are best consumed fresh. In this case, both vitamins and essential minerals will enter the body.

Dishes also play an important role in preserving vitamins when preparing certain dishes. For example, in enameled dishes, vitamin C is destroyed rather slowly. If the dishes are iron or copper, then the process of destruction of vitamins is accelerated at times. Vegetables should be cooked with minimal air access due to the fact that oxygen contributes to the destruction of vitamin C. As a result, the vegetables in the pot should be covered with water, and the pot itself should be covered with a lid.

For a long time, for 6 months or more, vitamin C is stored if oranges, lemons, black currants are stored. Of the berry infusions, the richest in vitamin C content is blackcurrant. When cooking jam from berries, the destruction of vitamin C occurs significantly. As for mushrooms, the presence of vitamins in them decreases during salting, drying, and pickling. There is a lot of vitamin B1 in nuts, but for better digestion, it is better to chop them first.

Once again, we will touch on the storage conditions of products, while the main one is the lack of access to air and light, a cool, dry place. Shelf life directly affects the safety of vitamins in products, so with an increase in their time, the vitamin value decreases significantly. Conclusion - only minimal contact with air, light, liquids and high temperature will allow vitamins to remain at the proper level and, accordingly, eating them will be beneficial.

Oddly enough, even the healthiest food is not always a complete source of all the vitamins and minerals needed by the body. Some vitamins, in principle, are poorly absorbed from food, some require compliance with strict storage or cooking conditions. Some foods, on the other hand, may contain easily digestible forms of nutrients, but you will have to eat a kilogram or two of them to get the recommended daily allowance.

Let's consider this situation on the example of the well-known vitamin C- one of the main friends of the immune system and defenders of the body. It is found in many foods, including sweet peppers, citrus fruits, broccoli, zucchini, potatoes, strawberries, and spinach.

But at the same time, it can be destroyed under the influence of temperature (during heat treatment) or during long-term storage of products. Now think about it: how many people do you know who can eat raw potatoes, broccoli, or zucchini? Yes, and you can find good sweet peppers, spinach, and even more so strawberries in our latitudes only 3-4 months a year ...

There are some nuances with the use of fat-soluble vitamin E- one of the powerful antioxidants responsible for the beauty and youth of the body. Firstly, in principle, it is not synthesized in the human body, it can only be obtained from the outside - from food saturated with fats or special vitamin complexes.

Secondly, the largest amount of vitamin E is found in unrefined vegetable oils and raw nuts - not the most frequent guests on our table. In addition, like vitamin C, vitamin E is destroyed by heat treatment - for example, if we are talking about vegetable oil, when frying it.

Similar difficulties can arise with extremely important for the body (especially for women!) B vitamins, which are responsible, among other things, for the stable operation of the nervous system. They are also very sensitive to heat treatment, exposure to oxygen and direct sunlight.

In addition, B vitamins are water-soluble and can be excreted from the body fairly quickly. Therefore, it is especially important to plan your daily diet so that B vitamins enter the body regularly and in the required amount.

Of course, a well-thought-out nutrition system, a competent approach to the choice of products and the method of their preparation should not allow a serious deficiency of certain vitamins and nutrients.

However, if there are doubts about the correctness of the diet or there are any symptoms that may indicate a lack of vitamins in the body, it is better to consult a doctor! Perhaps he considers it necessary to recommend an additional intake of vitamins as part of special complexes.

Of course, in the conditions of modern abundance, it is not always easy to choose a suitable complex and not make a mistake with its composition. The secret is simple: you need to make sure that the dosages of vitamins correspond to the recommended daily intake. This not only allows the body to receive the optimal dose of nutrients, but is also economically more profitable, allowing you not to overpay for an unnecessary excess of vitamins.

An excellent example of a well-calculated complex is, for example, the Serbian vitamin complex Multivita Plus. Not only does it contain the recommended daily allowance of 1 B vitamins, vitamins C and E, but it also comes in a convenient effervescent form!

The advantage of effervescent vitamins is that they have increased bioavailability (compared to conventional tablets), that is, they are better absorbed by the body and minimize the risk of negative reactions from the gastrointestinal tract.

In addition, the Multivita Plus vitamin complex has a pleasant taste of lemon or orange and does not contain sugar, that is, it is suitable for people with diabetes, and for those who simply monitor the balance of KBJU in the diet. This is a healthy and tasty dietary supplement that will help you get your daily vitamin requirement!

1 In accordance with MR 2.3.1.2432-08 "Norms of physiological needs for energy and nutrients for different population groups Russian Federation»

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Today, most nutritionists and ordinary people agree that the concept of " proper nutrition» is based on the principles of vegetarianism. It's no secret that the fundamental aspect of this nutrition system, which, by the way, is not just a refusal or the use of certain products, but a whole worldview, is a voluntary refusal to eat meat. The results of many studies have found that meat acts on our body as destructively as drinking alcohol or smoking. Meat is a conductor of animal fats into the human body, and as soon as they get inside, the cardiovascular system suffers, blood pressure surges occur. An excess of animal fats can also cause cancer.

In addition, the results of laboratory experiments have established the destructive effect of animal fats on the brain, as a result of which a person begins to experience neuroses, feel anger and irritability. All this affects the quality in the worst possible way. Everyday life, internal balance and harmony with the outside world are lost. So, with the fact that it is absolutely impossible to eat, we have decided, now we can consider a list for proper nutrition.

The proper nutrition system prescribes the use of more than three hundred types of vegetables and root crops, more than six hundred varieties of fruits, as well as about two hundred varieties of nuts. To fill the lack of protein will help: spinach, kohlrabi, cauliflower and wheat fruits, the use of nuts and legumes (soybeans, lentils, beans and peas) is especially effective in this sense. Animal fats replace various types of vegetable oils: olive, linseed, mustard, sunflower, hemp, coconut, corn, poppy, bean, nut, cotton, almond.

For clarity, the table below summarizes the percentage ratio of the proportions of the proper nutrition system, where 100% of the daily diet of an adult is taken as the basis:

Attention: completely exclude the use of any seasonings and vinegar from the diet!

Proper nutrition

It is very important not only to know what foods to eat, to take the path of the right and healthy eating, but also be able to combine them correctly:

1. Legumes and sesame are in perfect harmony with rice;
2. Wheat is combined with peanuts, soybeans, sesame seeds, and legumes;
3. Legumes are most beneficial when accompanied by corn or wheat;
4. The perfect trio: soy, rice and wheat;
5. Pairs: wheat - sesame, wheat - soy;
6. Tandem: peanuts - sesame seeds, sesame seeds - legumes, peanuts - soybeans, peanuts - sunflower seeds;

Only by learning how to use all these products correctly and refusing products that contain dyes, seasonings, various flavors based on chemical compounds, we can talk about observing the principles of a proper nutrition system.

In order to avoid the development of serious illnesses, as well as in order to raise the general tone, you need not go to the pharmacy for medicines and dietary supplements, but go to the store for healthy products:

1. Avocado: the calorie content of this fruit is about 240 kcal. It contains a large amount of polyunsaturated fats, which are simply necessary to maintain the beauty of the skin and hair. In addition, avocados are rich in proteins, which means they can easily replace meat. This is a unique fruit also because it absolutely does not cause allergic reactions, which means that it can be safely introduced into the diet of the child. Also, avocado boasts a high content of copper, iron, riboflavin (vitamin B2), vitamin A and trace elements. Since avocados are not a shortage in the domestic market, you should try to consume it at least a couple of times a week.
2. Flaxseed oil: not very pleasant in taste, but priceless in terms of benefits! With proper storage (only in the refrigerator, open for no more than thirty days), linseed oil saturates our body with fatty acids: Omega-3, Omega-9, Omega-6. Flaxseed oil is a great alternative to fish. To maintain the balance of these acids in the body, you need to consume one tablespoon of the product per day.
3. Sea kale, nori algae: an irreplaceable source of iodine, micro and macro elements, vitamins B and C, and selenium. Nori is a seaweed that is extremely rich in the above substances, which means that you simply have to treat yourself to rolls once a week!
4. Mushrooms: the purest protein, accompanied by a rare amino acid - valine. Mushrooms are unique in that the iron they contain is completely devoid of phytic acids. For example, 200 g of chanterelles easily replace the body's daily need for iron.
5. Tofu Cheese: Complete protein of the highest concentration (8.3 per 100 g). Tofu cheese can be a wonderful and savory ingredient for absolutely any dish.
6. Whole-grain types of bread: the purest fiber and magnesium, as well as B vitamins. Eating bread from whole-grain flour gives a huge charge of vivacity, strength and energy.
7. Different kinds cereals: oatmeal, pearl barley, brown rice, buckwheat, eggs and many others will help make up for the lack of fats, carbohydrates and fiber in the body. You can cook soups with their addition, make cereals and even cutlets.
8. Protein peas - chickpeas: the name speaks for itself. It is a leader in the content of proteins and micro and macro elements necessary for the body. All dishes with the addition of chickpeas are extremely satisfying.
9. Peanuts and walnuts: contain a high concentration of trace elements, fats and proteins. They can be used as a healthy snack, as well as an additional ingredient for main dishes and salads.
10. Beans, lentils, peas: contain easily digestible protein in large quantities, in addition, they are very rich in zinc.
11. Greens: celery, parsley, dill, basil, cilantro - a source of all types of trace elements, fiber, zinc, iron, amino acids. In addition to additional ingredients for main dishes, they will be an excellent basis for various smoothies.
12. Poppy, flax, sunflower and sesame seeds: pure vitamins, calcium, potassium and trace elements. The perfect accompaniment to all types of homemade cakes.
13. All types of vegetables: different varieties of cabbage, carrots, zucchini, pumpkin, eggplant, corn, tomato - all these are essential trace elements, fiber, vitamins for a complete and healthy diet.

proper nutrition

It is important to note that when it comes to greens, fruits and vegetables, you need to remember the principle of seasonality and be aware that proper nutrition is not just awareness of what foods you can eat, but also their competent combination!

Proper nutrition is healthy nutrition! Such nutrition can ensure full growth and development in childhood, support the vital activity at the proper level of an adult, improve health and become a full-fledged, effective, and most importantly, natural prevention. various diseases and deviations. If you strictly follow the rules and eat only natural and healthy foods while paying attention exercise, then you can reduce the risk of developing such chronic and complex diseases as hypertension, oncology, diabetes mellitus, obesity, diseases gastrointestinal tract and the cardiovascular system. With proper nutrition, you can eat:

• Legumes: beans, soybeans, chickpeas, lentils, peas;
• Cereal crops: rye, millet, buckwheat, wheat, rice, barley, couscous, bulgur;;
• Nuts: coconuts, pine nuts, pecans, pistachios, cashews, walnuts, peanuts, hazelnuts, almonds;
• All types of vegetable oils: linseed, sunflower, olive;
• Mushrooms;
• Marine products such as: brown algae (wakame, hijiki, kelp, lima), red algae (dals, rodimia, carrageenan, porphyra), green algae (monostroma, umi budo, spirulina, ulva);
• Non-gelatin sweets based on agar-agar or pectin;
• Vegetables: potatoes, zucchini, carrots, squash, celery, radishes, spinach;
• As spices you can use: ginger, cinnamon, marjoram, fennel, basil, coriander, cardamom, pepper, cumin, turmeric, anise, vanilla, barberry, oregano, mustard;
• For breakfast, cereals filled with cedar milk are very useful;
• Fruits/dried fruits;
• Bread made from coarse flour.

Be sure to pay attention not only to what you eat, but also to what you drink! Try to use as much pure water as possible, preferably of natural origin, make cranberry juice, lemon water, completely give up carbonated drinks. Drinking alcohol is out of the question! Watch your diet, it should be correct and balanced, only then you will be able to maintain order in your body, helping it cope with daily stress in a rather difficult environmental situation.

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Who doesn't want to stay healthy, energetic and lean? And as the experience of thousands of people shows, nothing is better than proper nutrition in combination with sports. For a beginner in the field of PP, it is very important not only to be theoretically savvy and catch a wave of decisiveness, but also to prepare in practice. And here the full and detailed list products for proper nutrition and weight loss.

It is clear that no list of the most best products for proper nutrition and healthy weight loss cannot be called universal Each organism is special, we all have individual preferences. Therefore, I recommend to act according to this scheme:

- make your own list of what you need to buy;

- we carry out an audit of household stocks, ruthlessly throwing out everything prohibited
(you can donate to charitable organizations if it doesn’t rise with your hands
throw away food)

- save your PP products-list (you can even print and hang on
fridge);

- we stomp to the store and buy for a start for the week.

Making a personal list is easy: write down from our article those products that you love, as well as those that are available in your region; cross out what you categorically do not like or are not suitable for health (allergies, intolerances); check to see if anything is forbidden.

After that, feel free to go shopping - now you will definitely not have any hazards and temptations in your refrigerator and on the shelves.

correct, healthy food- first of all, a source of energy, which is conditionally divided into 4 groups:

2. vegetable and animal proteins;

Water can also be attributed here, but everything is simple with it - drink only high-quality, purified and without any additives. Let's take a closer look at the products.

What is it, you probably know - these are carbohydrates, the absorption of which the body receives high-quality energy(no spikes in insulin levels).

In general, carbohydrates are found in almost all foods, but the easiest way to get them is from cereals (buckwheat, oatmeal, pearl barley, bulgur, brown rice, millet), legumes (peas, beans, lentils, chickpeas) and pasta from whole grain flour or flour durum wheat. The data table is here.

For athletes and just active people, protein is no less important - it helps to build muscle mass, feel young and cheerful. Therefore, any list of pp products - for a week, month or even a day must necessarily include a variety of protein-rich foods.

What foods contain a lot of protein, we already know. The best sources of protein are eggs, fermented milk products with a minimum amount of fat (kefir, cottage cheese, yogurt from a slow cooker with low-fat milk), lean meat (chicken, turkey, rabbit, veal), seafood and fish. Offal - liver, hearts will also not interfere. The data table is here.

When deciding what to eat on a weight loss program, often those individuals who want to lose weight, at best, cut down on fats, at worst, ignore them altogether. This is fundamentally wrong, and with a long-term exclusion of fats, one can not only see how the condition of hair, nails, and skin worsens, but also significantly undermine health. Especially the female without fat, the female hormonal system cannot function normally.

Nutritionists advise getting high-quality fats from unrefined vegetable oils, nuts and seeds, fatty sea fish. The data table is here.

The role of fiber is important and simple in healthy way life and weight loss it promotes long-term saturation, improves the functioning of the digestive tract and does a lot more so that we can enjoy life to the fullest.

The best sources of fiber are fresh vegetables, fruits and berries, herbs, dried fruits.

Remember! Your daily food list for proper nutrition must include all groups!

Vegetables and herbs, fruits, berries and dried fruits. The data table is here.

From all this variety, I would like to highlight 10 products that are simply ideal for both pp and weight loss:

1. ginger - both tasty and healthy, it also has a small fat burning
effect;

2. grapefruit - these are vitamins, protection against cholesterol, a minimum of calories;

3. oatmeal - saturates for a long time, easily compensates for the lack of carbohydrates. A portion
boiled oatmeal contains not so many calories already;

4. buckwheat - similar in its properties to oatmeal;

5. apples, raspberries, blueberries - tasty, low-calorie and very vitamin;

6. skim cheese - an ideal source of protein and many useful micro- and
macronutrients;

9. cabbage, including seaweed , contains so few calories and so many useful
substances that everyone should include it in their list of products on the pp for
losing weight or just maintaining weight.

10. dill, parsley, lettuce and any other greens useful as a source
vitamins, fiber, and just a great way to make any food taste better.

Green tea could also be included in the top 10 - its qualities are very useful for losing weight, but only without honey, sugar or other sweeteners.

Since we are talking about sugar, it's time to move on to products that are prohibited on paragraphs.

I think each of us already knows which products to exclude:

Anything that has sugar in it. Sweets, chocolates, purchased yoghurts with fillers
and even something tasty and so healthy raspberry jam from grandmother;

- flour products from premium flour, various snacks (chips, crackers, etc.);

- everything fried in fat, smoked and salted;

- any alcohol, including beer. Even brewed in private breweries
“natural and healthy”;

- any semi-finished products: dumplings, dumplings;

- all sorts of purchased juices, jams and in general any preservation with vinegar, salt,
sugar.

If your personal list is ready, let's go shopping!

Before that, I advise you to have a snack - with an empty stomach, you can break loose and put in the basket what you do not need.

Also it is better to lay a certain route, trying not to approach the candy departments, cakes, ice cream and cookies.

It is also better not to visit departments with ready-made food, especially at the beginning of the journey, while you are just learning to plan your diet.

Reading the ingredients! This is very important - often in a product that is useful and correct at first glance, there can be various taboo additives.

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Healthy can only be achieved through proper nutrition, when we get the maximum nutrition from fresh whole foods. The damage from fast and junk food cannot be compensated by taking vitamins in tablets - no one argues with this. Is it necessary to take vitamins with proper nutrition? Are there gaps in a typical city dweller's menu and how to fill them?

On the market you can find tablets and capsules with synthesized versions of any nutrient. But with them we get single elements, while fruits and vegetables contain many substances we need at once, thousands of vitamins and minerals plus antioxidants, enzymes, phytonutrients, coenzymes and much more, and everything has a certain biological effect on the body.

The goal is to try to get nearly all of your vitamins and minerals from food and drink. Nature understands some things better than us. Perhaps man will never be able to recreate what nature has already created. By isolating components in the laboratory, we always get unwanted side effects.

In addition, every supplement on the shelf in a pharmacy or store contains a different version of what it claims to be on the label, but there is no evidence that the body would consider it bioavailable. Eating, for example, an apple, we do not suffer from doubts. We know that this is a living creation of nature, just like us. All the ingredients are familiar to us, and there is no need to read the fine print on the label.

However, there are two exceptions to the rule “all vitamins are from natural products”.

Vitamin D- one of the strongest fighters against oncology, but in addition to this, he has an uncountable number of other properties that strengthen the immune system. As a rule, we replenish its reserves by walking in the sun. However, sunscreen deprives the body of the ability to produce this important vitamin. And even if sunlight does reach us, we'll probably still need to take vitamin D supplements - especially if you work within four walls or live in a cold climate.

The second vitamin we most likely need to take in supplement form is B12. It is very important for the formation of blood cells, support of the nervous system and energy production. Sources of this vitamin are animal products: meat, dairy products, eggs, whey. But they may not be enough, especially if you follow a predominantly vegetarian diet. Methyl-B12 is broken down more easily than any other form of this vitamin. During the day, it is worth consuming 10 micrograms of B12.

Enzymes are created from amino acids that we either produce ourselves or obtain from third-party sources. Enzymes are, in fact, catalysts responsible for all biochemical reactions in the body. And this means that without them nothing happens - neither the production of energy, nor the absorption of nutrients, nor the cleansing of cells. Life itself would stop without enzymes.

However, getting enough enzymes from natural sources is difficult. And upon reaching the age of 30, the production of enzymes in the body is significantly reduced.

Our body has three types of enzymes. The first is contained in whole fresh foods. These enzymes help process everything we eat. But enzymes die when heated to temperatures above 48 degrees. That is why it is so important to eat raw plant foods.

However, many fat-soluble vitamins and other nutrients become more bioavailable when heated. Cooked tomatoes provide more lycopene than raw ones. Vitamin A and carotenoids contained in carrots become more bioavailable when cooked. However, cooking destroys many other water-soluble nutrients, including vitamins B and C. So it's best to try to consume 75% of your vegetables raw.

The second type - digestive enzymes. Each of them takes part in the process of digestion and assimilation of a particular element. Amylase, for example, breaks down carbohydrates. It is present in saliva, where the process of digestion begins. Lipase deals with fats. A protease specializes in proteins. There are other enzymes working on fiber, dairy products, etc.

The third type, systemic or proteolytic enzymes, are catalysts for absolutely all biochemical reactions, like digestive ones. But they work throughout the body, performing many important tasks, such as fighting inflammation, controlling the immune system, purifying the blood, and more. Supplementation with systemic enzymes is one of the best non-toxic ways to eliminate inflammation of any kind.

Probiotics are live microorganisms that are beneficial to other living microorganisms. Single-celled inanimate organisms help break down and absorb what we eat.

Probiotics are found in fermented dairy products such as yogurt and kefir, and fermented foods such as kimchi, sauerkraut, miso, natto, kombucha. Please note that these products are not included in the standard diet of a villager. Western countries. Once upon a time, most of the world's population consumed some form of fermented food. Today, this practice is lost, as evidenced by the lack of fermented, probiotic-rich foods in the regular diet.

Our body needs fatty acids for a variety of reasons, such as being involved in the formation of cell membranes and tissues in the brain and nervous system. Two of these are essential, so we need to get both alpha-linolenic acid (better known as Omega-3) and linoleic acid (Omega-6) from the outside. They are found in greens and seeds, but oily fish like salmon, mackerel, and shellfish are the best source. We especially need omega-3 fatty acids to balance out omega-6s, which are usually in excess.

However, in last years fish and food supplements in the form of fish oil capsules - not the best option. It is not known what this fish ate, what toxins it absorbed. It is better to eat chia seeds, sesame seeds, sacha inchi oil and walnuts and additionally take docosahexaenoic and eicosapentaenoic acid supplements from algae, but not fish oil.

Some consume excess protein because of the love of meat, fish and eggs. Others - especially vegans and vegetarians - run the risk of not getting enough protein per day. During intensive training, proteins are especially necessary - for building, repairing and maintaining muscle mass.

For active people, I recommend a vegan protein powder. It is made from nuts, oats, spirulina, chlorella and other plants. It contains most of the amino acids we need, such as glutamine, leucine, isoleucine, arginine, and valine, in an easily digestible form.

And finally, we need to eat more greens. Green foods promote detoxification, normalize the acid-base balance, reduce inflammatory reactions and improve the functioning of the immune system.

Start by eating fresh, organic kale, romaine lettuce, spinach, dandelions, and arugula. Add in superfoods like moringa leaf, chlorella, spirulina and you'll get a lot more nutritional benefits.

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Overweight – a big problem, causing not only discomfort, but also many health problems. Sitting on a diet, a person is forced to limit himself to certain products, to actively exercise physically. With diet and exercise, the body is depleted. To cope with a vitamin deficiency, in the process of losing weight, you need to take pharmacy vitamins.

The benefits of vitamin preparations in the diet is not only in maintaining the health of the body. With a shortage of certain substances, the combustion of body fat in the body slows down. Vitamins stimulate the breakdown of fats, dull the feeling of hunger, maintain body tone and good emotional state. Therefore, drink vitamin complexes with diet food should definitely.

Vitamin deficiency not only slows down the process of burning fat cells, but can cause weight gain. An exhausted body in this way tries to prevent further loss of nutrients.

With a strict diet, the condition of the hair, epidermal tissues, nail plates inevitably suffers, blood circulation in the hair follicles and skin layers worsens. Vitamins are essential for maintaining a healthy appearance.

Particularly dangerous for the body are hunger strikes and rigid long-term diets. They quickly and significantly disrupt the vitamin balance, due to which hypovitaminosis develops. A few days after the development of hypovitaminosis, the following symptoms are manifested:

• decrease in physical and intellectual performance;
• nervous disorders;
• exacerbation of chronic diseases;
• deterioration in appearance.

Hypovitaminosis while dieting is prevented only by taking multivitamins.

Losing weight is a long-term process that takes several months, even years. Whatever diet a person chooses, prolonged exclusion from the diet of certain foods inevitably has Negative influence both physical and mental state.

The pharmacy network sells a lot of vitamin preparations designed for losing weight people. These pharmaceuticals not only saturate the body with important substances, but also accelerate the reactions of burning fat accumulations.

When losing weight, you should buy drugs that include:

1. Ascorbic acid (C). Converts carbohydrates ingested into energy. Prevents the active accumulation of fat.
2. Calciferol (D). Supports the strength of skeletal tissues. Breaks down fat molecules. Decreases the feeling of hunger.
3. Thiamine (B 1). Forms energy from carbohydrates.
4. Riboflavin (B 2). Supports thyroid function. Stimulates metabolism.
5. Nicotinic acid (B 3). Activates hormonal synthesis in the thyroid gland. Controls blood sugar levels. Decreases the feeling of hunger.
6. Pantothenic acid (B 5). Accelerates the burning of fats. Supports the work of the adrenal glands.
7. Pyridoxine (B 6). Activates hormonal synthesis in the thyroid gland. Regulates metabolic reactions.
8. Cobalamin (B 12). Accelerates lipid and carbohydrate metabolism. Increases mental performance and physical activity.
9. Biotin (H). Reduces the feeling of hunger.
10. Omega-3 fatty acids. Get rid of nervous disorders. Weaken appetite.
11. Calcium. Accelerates the burning of adipose tissue, prevents the accumulation of new layers of fat.
12. Zinc. Suppresses hunger. Participates in hormonal synthesis in the thyroid gland.
13. Magnesium. Stimulates metabolism.

It is better to buy vitamin preparations that contain not only the above components, but as much as possible complete list useful substances.

A low-carbohydrate diet is considered a strict diet for weight control. Therefore, with this type of diet, from the first days it is necessary to provide the body with vitamins and mineral elements from pharmaceutical sources.

You can buy any multivitamin and mineral complexes to improve the general condition of the body. But it is forbidden to take dietary supplements and herbal remedies for fat burning with a low-carbohydrate diet. These agents are able to suppress the reactions of splitting of fatty molecules.

With a protein diet, vitamin complexes should be taken regularly, and the intake should be started a few weeks before the start of weight loss.

With this type of nutrition, it is necessary to drink vitamin preparations, including retinol, tocopherol and ascorbic acid.

For fast weight loss need vitamin preparations that speed up metabolism. To select the optimally suitable pharmaceutical agent, you should contact a medical specialist. The doctor will advise an effective drug that stimulates the combustion of fats, while not harming the body.

Taking several vitamin preparations at the same time is contraindicated, otherwise an overdose may occur, accompanied by severe symptoms of intoxication. It is forbidden to take vitamins with diagnosed hypervitaminosis.

Below is a list of the best multivitamins for weight loss.

1. Diet alphabet. A high-quality complex of vitamins that supplies the body with a complete set of substances necessary for a diet. The components are divided into three tablets based on compatibility. The light brown morning tablet contains biotin, L-carnitine, caffeine for body toning, phylloquinone, compounds B 5 , B 9 and B 12 , succinic acid, calcium and calciferol. Daily yellow tablet includes ascorbic acid, tocopherol, retinol, compounds B 3 , B 6 and B 12, psyllium extract, lipoic acid and a large list of mineral elements. The evening gray tablet is based on retinol, ascorbic acid, carnitine, lemon balm extract, compounds B 1 and B 9 , iron and copper. The drug is recommended for long-term meager diet, depletion of the body after serious illness, high sports loads.
2. Additive Multivitamin with Minerals. The drug is indicated for use in vitamin and mineral deficiencies, provoked by a poor diet, long-term use of antibiotics, seasonal lack of nutrients in food. Tablets, including ascorbic acid, calciferol, tocopherol, group B, a large list of minerals, dissolve in water, are taken once a day. Active substances strengthen the body, activate metabolic reactions.
3. Vitrum. Vitamin and mineral preparation to support the functioning of the heart, blood vessels, nervous structures and the immune system. The composition contains retinol, tocopherol, vitamin C, group B, biotin, trace elements. Active substances stimulate lipid, protein and carbohydrate metabolism, accelerate energy production, increase resistance to stress. The complex is indicated for hypovitaminosis and beriberi, chronic fatigue syndrome, malnutrition, physical and mental overload, constant stress.
4. Centrum. One of the best dietary vitamins. Based on retinol, tocopherol, vitamins C and D, nicotinic acid, zinc, calcium and other important substances. Taking the drug is recommended for vitamin and mineral deficiency caused by an inadequate diet.
5. Duovit. High-quality and inexpensive Slovenian vitamins that eliminate the deficiency of nutrients. The active substances are divided into two tablets. The red tablet is a vitamin one, it contains vitamins A, C, E, group B. The blue tablet is a mineral one, it contains calcium, zinc, magnesium and other compounds. The active ingredients activate metabolic reactions and normalize the state of the body during dietary nutrition, pregnancy, breastfeeding, hard physical and intellectual work.
6. Selmevit. The complex is based on 20 substances important for the body. Active ingredients have a pronounced antioxidant effect, accelerate tissue regeneration, normalize the endocrine system, and reduce the likelihood of cancer. The drug is recommended for beriberi, physical and mental overload, poor nutrition, constant stress, chronic fatigue syndrome.
7. Alvitil. The drug is recommended for dietary diet, heavy physical and intellectual work. The composition contains retinol, tocopherol, ascorbic acid, biotin, calciferol, group B. The tablet form is indicated for adults, the syrup form is prescribed for children.
8. Vitamult. A drug containing the optimal amount of components that ensure normal metabolism, helping the body resist infectious agents and harmful factors. Tablets containing retinol, calciferol, group B compounds are taken once a day. Reception is recommended for vitamin deficiency, inadequate diet, childbearing and breastfeeding. The complex is often prescribed to children and elderly patients to prevent hypovitaminosis.
9. Triovit. A complex preparation based on vitamins A, C, E, also including trace elements. It is optimally suited for a protein diet, in which there is an acute shortage of the above vitamins. Also, the complex is suitable for taking with physical and mental overload, the effects of radiation and toxins on the body.
10. Turboslim express weight loss. A popular drug manufactured by the well-known Russian company Evalar. The complex, consisting of 4 parts, includes only natural ingredients. White morning capsules contain vitamin C, calcium, extracts of red algae, guarana nectar, dark grapes. Red lunch capsules are based on chromium, extracts of fennel, garcinia, corn silk, prickly pear and cassia. Blue evening capsules include L-carnitine, extracts of lemon balm, cassia, garcinia, fucus. The powder in the sachet, intended for the preparation of a vitamin solution, contains fructose, lemon juice, tea extract, extracts of prickly pear, artichoke and fennel. Through the drug, you can not only lose a kilogram of weight per day, but also eliminate puffiness.
11. Solgar for women. A high-quality American complex that normalizes the functioning of the digestive tract, strengthens the immune system, improves the structure of hair, epidermal tissues and nail plates, and supports the health of the heart and blood vessels. The composition contains a huge list of vitamins, mineral elements, biologically active substances and plant extracts.

It is forbidden to diet people:

• undergoing surgery;
• having chronic diseases;
• bearing a child;
• breastfeeding.

Sitting on a strict diet, supplemented by taking vitamins, you can not limit your water intake. Otherwise, dehydration is possible, as well as poisoning of the body with the components of the preparations.

It is undesirable to resort to diets in the spring months. After winter, the body is in a state of hypovitaminosis, and a limited diet can aggravate the situation and cause severe pathologies.

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Nutrition should be organized in such a way that the human body with food receives all the necessary vitamins. Then you can say that it proper nutrition. Vitamins are organic compounds of various chemical nature found in natural human food.

In minimal amounts, they are necessary to participate in a wide variety of metabolic processes in the body. Vitamins for the body necessary to prevent the so-called hypovitaminosis and avitaminosis - diseases resulting from a reduced content or absence of these substances in food.

The required amount of vitamins in food increases the body's ability to respond and adapt to a variety of changes in the external environment.

They determine the normal development of a growing organism, contribute to the normal functioning of the nervous system, improve the function of the sense organs, and increase the body's resistance in the fight against various infections. The role of vitamins in protein, fat, carbohydrate, mineral and water metabolism is great. Proper nutrition helps to ensure the health of a growing organism. The following vitamins should be included in the human diet:

The main source of this vitamin are animal products: animal liver and marine fish, butter, cream, sour cream, milk, eggs. There is a lot of vitamin A in fish oil. This vitamin is also formed in the body itself from carotene contained in some green and orange vegetables and fruits: red carrots, spinach, lettuce, red peppers, parsley leaves, tomatoes, apricots, green onions. Vitamin A ensures the normal condition of the skin and mucous membranes internal organs, prevents inflammation of the cornea of ​​\u200b\u200bthe eyes. The normal content of vitamin A in food promotes the growth of a young organism, improves the function of the gonads, and increases the body's resistance to infections.

The first sign of beriberi A is a decrease in visual acuity at dusk (night blindness). Prolonged absence of this vitamin in food leads to changes in the skin, mucous membranes of the respiratory tract, intestines, urinary tract, as well as to purulent inflammation of the cornea of ​​​​the eyes (xerophthalmia). The physiological need of the body for vitamin A is 1.5 mg per day, for carotene - 2 mg per day.

Plays an exceptional role in maintaining the normal function of the central and peripheral nervous system. Inadequate intake of vitamin B1 leads to mental and physical fatigue, insomnia, loss of appetite, and palpitations. A prolonged deficiency of this vitamin in the diet contributes to the development of polyneuritis.

Thiamine is found in rye and whole wheat bread, cereals, legumes, meat (especially pork), eggs, milk, liver, kidneys, heart. There is a lot of it in beer and baker's yeast. The daily requirement of vitamin B) for an adult is 2-3 mg.

Takes part in protein, carbohydrate and other exchanges. Its lack in food causes rapid visual fatigue, the absorption of protein and carbohydrates from food deteriorates, and oxidative processes in the body are disturbed. With insufficient content of vitamin B 2 in food, there are mainly disturbances in the activity of the nervous system and metabolism.

The main source of riboflavin is food of animal origin (liver, kidneys, heart), brewer's and baker's yeast, milk, as well as tea, coffee, cocoa. The daily requirement of an adult human body for vitamin B 2 is from 2.5 to 3.5 mg.

It stimulates the bone marrow, normalizes the activity of the nervous system, promotes digestion, takes part in the absorption of carbohydrates and proteins by the body.

Prolonged absence of nicotinic acid in food products leads to a chronic disease called pellagra. The disease is characterized by changes in the skin, gastrointestinal tract, and disorders of the nervous system. It begins with general weakness, fatigue, loss of appetite. Then diarrhea, inflammation of the mucous membrane of the oral cavity and tongue appear, inflammation of the skin (dermatitis) occurs.

The development of PP beriberi is facilitated by eating monotonous food, such as corn, which, as established, does not contain nicotinic acid. This vitamin is rich in meat, liver, kidneys, heart of cattle, brewer's and baker's yeast, peanuts. It is also contained in plant products - wheat, buckwheat, mushrooms, potatoes, legumes. The daily dose of nicotinic acid for an adult is 15-25 mg.

The importance of this vitamin for the life of the body is great. Pyridoxine contributes to the normalization of acidity gastric juice, prevents liver disease, the development of anemia and atherosclerosis. It is part of the enzymes involved in protein metabolism. Lack of vitamin B 6 leads to disruption of the normal functioning of the nervous system: irritability, drowsiness appear, appetite is lost.

Although vitamin B 6 is synthesized in the human body, its main source is food. Contains pyridoxine! in grains of cereals, nuts, beans, liver, kidneys, meat and fish products, yeast. On average, an adult needs 2 mg of this vitamin per day. The need for it increases in pregnant nursing mothers.

This vitamin is involved in the body's metabolism, especially in protein metabolism - it increases the biological value of vegetable proteins. Lack of it in food leads to malignant anemia and disorders of the nervous system. The composition of vitamin B 12 includes the trace element cobalt, hence the other name of the vitamin is cobalamin.

Insufficiency of vitamin B 12 in the body occurs most often when its absorption is disturbed, which happens with painful conditions of the stomach and intestines.

The source of this vitamin is animal products: kidneys, beef liver, cod liver, heart. The body's need for vitamin B 12 is very small - about 3 millionths of a gram. It increases with diseases of the digestive system and pregnancy. Recently, vitamin B 12 has been widely used as a therapeutic drug for anemia.

Folic acid also belongs to the B vitamins. This vitamin stimulates hematopoiesis, affects the formation of red blood cells and white blood cells, contributes to the normal functioning of the intestines and liver, and promotes better protein absorption. The main sources of folic acid are: liver, yeast, and green leafy vegetables (spinach, beets, etc.). A significant amount of this vitamin is produced by bacteria that live in the human intestine. The body's need for folic acid does not exceed 2-3 mg per day.

The body's need for vitamin C (ascorbic acid) is great. Since this vitamin is not formed in the human body, but is replenished only at the expense of food, its content in the diet should be given special meaning.

Prolonged absence of ascorbic acid in food leads to scurvy, the main symptom of which is inflammation and ulceration of the gums and mucous membranes of the oral cavity.

It is part of all green plants. The largest amount of it contains the fruits and leaves of wild rose, blackcurrant, horseradish (root), parsley (greens), sea buckthorn, dill.

The daily requirement for ascorbic acid for an adult with an average labor input is 70 mg.

Vitamin D is involved in the exchange of calcium and phosphorus salts in the body, regulates their deposition in the bones, contributing to the proper development of the bone apparatus, its timely ossification. Therefore, vitamin D is especially necessary for a growing body.

With prolonged deficiency of this vitamin in the body, disorders occur in the process of bone growth. In this case, the formed bone tissue begins to dissolve intensively. In children, the appearance of teeth is delayed, and lime salts are almost not deposited in the newly formed bone tissue - rickets develops.

The source of vitamin D is mainly animal products and mushrooms. The liver of fish, marine animals and cattle is very rich in this vitamin.

The human need for vitamin D is not well established. It is equal to approximately 500 IE. (IE (international unit) - the amount of a substance (vitamin, hormone) that has a certain biological effect on the body.)

There are several types of vitamin K. This vitamin is directly involved in the process of blood clotting. In the absence of it in food or in violation of its absorption, hemorrhages appear in various organs, as well as under the skin. A lack of vitamin K in the body can occur when taking certain antibiotics and sulfa drugs. The source of vitamin K is the green parts of plants (spinach, cabbage and cauliflower, stinging nettle). To a lesser extent, it is found in animal products (meat, fish, eggs).

The daily requirement for vitamin K is about 4 mg.

Synthetically obtained vitamin K 3, called vikasol, is used for injuries and wounds to stop bleeding, for gastric ulcers, and also for radiation sickness.

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Good day, Peekaboo.

After creating my first post with the recipe, it became obvious that in addition to basic knowledge about proteins, fats and carbohydrates from the first articles, you also need to add separate information about vitamins and other useful substances.

Since ancient times, people have known that there are certain foods that can cure or even prevent disease. For example, in Ancient China doctors knew that a decoction of brown rice and bran could help people suffering from pain in the legs, insomnia and lethargy (some of the symptoms of the disease, which in our time is known as "beri-beri"). And for 400 years BC. the ancient Greek physician Hippocrates was able to unravel the mystery of the disease, due to which people began to see worse in poor lighting (symptoms of night blindness). Since then, people have known that such a disease can be cured by eating the liver.

But not all mysteries were solved in antiquity. So, to cope with a terrible disease that regularly claimed the lives of sailors, known as scurvy, could only at the beginning of the 17th century, thanks to the famous corsair James Lancaster. In spite of positive results, which he was able to achieve in the prevention of the disease with the help of lemons and limes, his discovery was treated very skeptically, and only 100 years later, James Cook, adding spruce beer with citrus syrup to the diet, was able to avoid any victims, proving Lancaster's hypothesis.

Despite the obvious connection between the foods consumed and the occurrence or absence of certain diseases, one of the very first significant evidence of the presence in food of some other vital elements, in addition to proteins / fats / carbohydrates / water, was the doctoral dissertation of the Russian scientist Nikolai Lunin. At that time (1880), the research did not arouse approval, and Lunin himself, although he was confident in his research, modestly stated that it would be “interesting” to find these most mysterious useful substances. However, research continued, and soon the term "accessory food factors" (additional nutritional factors) appeared, which was intended to take into account auxiliary elements important for life. The last steps were taken by a scientist from Poland, who, while working in London, invented the medicine Vitamine (Vitamain from Latin vita - "life" and English amine - "amine"), from which vitamins got their name.

Now let's talk about the vitamins themselves and their purpose.

Vitamin A is fat soluble. This vitamin is able to accumulate in the liver and these reserves can be stored for a very long time, so there is no need for its daily use. If you go back to history and remember Hippocrates, who treated night blindness with a liver, then you can easily guess about the first appointment of this vitamin. It is even sometimes called “vitamin for the eyes”, because it perfectly prevents many diseases associated with visual impairment. In addition, vitamin A also helps our bones (including teeth), which is very important in childhood. If there are girls among my readers, then they might notice that in various means for skin care, this vitamin may also be present, as it helps keep the skin smooth and supple. In addition to the main, most obvious properties, vitamin A, although not directly, but indirectly helps our body fight diseases and improve immunity.

I really like vitamin A because it is part of many of my favorite foods: melons, watermelons, peaches, cherries, apples. In addition, vitamin A is found in legumes, which, among other things, are an excellent source of protein (hello vegans). From animal products, fish and dairy products such as milk, sour cream, and cottage cheese are good sources of vitamin A.

Despite the fact that vitamin B was discovered back in 1912, it soon became known that this is not one element, but a whole group. Each of the elements of this group has its own serial number from 1 to 20, some also have their own name, and all of them are water-soluble. Although all these vitamins have their purpose, together they are responsible for the functioning of our nervous system. This wonderful vitamin helps us fight stress and makes us more energetic by aiding in digestion and stabilizing sugar levels. Another great feature of B vitamins is that they Good friends and together they work much better than either of them individually. And, again, the good half of readers will be pleased to know that this vitamin helps skin and hair look better, as well as promotes weight loss and cholesterol regulation.

In terms of food, vitamin B is found in many standard foods such as bread, eggs, potatoes, beer, cereals, and many others.

This vitamin is similar to the previous one in that it is also water soluble, but it is a real loner, making up for it with diligence. This vitamin helps us by continuously improving our immune system, helping to heal wounds, regulating a huge number of processes in the body - from protein synthesis to bone growth. Improves the functioning of the thyroid and pancreas. After all, this vitamin helps us age more slowly. It is this vitamin that wants us all to be like Wolverine from the X-Men.

And another nice feature is its habitat. All citrus fruits, peppers, onions, cabbage, tomatoes, potatoes, currants, and liver contain this vitamin.

Well, here we got to the vitamin, on which I had to change the keyboard layout. This vitamin is fat soluble. The main property of vitamin D is its ability to regulate the body's metabolism, which is responsible for the growth and quality of our bones, especially in childhood. It was products containing this vitamin that were previously used to treat rickets in children. In addition, it is important for athletes to know that this vitamin regulates insulin production, which means it affects blood sugar levels.

Vitamin D is found in eggs, liver, and fish. In addition, this vitamin is synthesized in the body under the influence of ultraviolet rays.

There are a few more vitamins that are also worth noting, despite the lower requirement.

Vitamins E, K, N should be added to fat-soluble vitamins, and P, U should be added to water-soluble vitamins. These vitamins are likely to be passively ingested with the rest of the food, but they are also very important and often enhance or complement well effect from vitamins A, B, C, D.

Now, at the end of the article, I would like to remind you that, despite all the benefits of vitamins described in the article, their excessive use can also adversely affect the body. Almost all vitamins have a limit bar, showing how much they can be eaten during the day. This value depends largely on age and personal physical indicators, so be careful with this.

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Proper nutrition is the use of healthy foods in a certain system. It provides for 5 meals a day, which contributes to a comfortable state of a person and therefore reduces the risk of a breakdown. A harmonious combination of proteins, fats, carbohydrates, fiber, minerals and vitamins in the daily diet will certainly give positive results not only in losing weight, but in improving the body as a whole.

Changing the attitude to the intake and composition of food is the main task of a person who decides to improve his health or lose weight on proper nutrition. What foods are included in the list for proper nutrition?

Anyone who has firmly decided to lose weight or improve their health is interested in the question of what you can eat with proper nutrition.

For a normal metabolism, it is necessary to drink at least 1.5 liters of pure filtered water per day: the rest of the drinks have a different structure.
Insufficient water intake can cause dehydration, dry skin and slow weight loss.
Freshly squeezed juices, green tea, coffee with milk, fruit drinks should be an additional 1 liter.

They cleanse the stomach, stimulate protein metabolism, contain antioxidants, promote fat burning (for example, pineapple), lower insulin. But fruits such as bananas, dates, grapes and persimmons should be consumed with caution due to their high sugar content.

Like fruits, they are a valuable source of fiber, vitamins and trace elements, so they must be included in the daily set of products. Zucchini, pumpkin, potatoes and beets contain a lot of starch, so you need to eat them less often. The rest, in any form (but not fried), will only benefit.

Olive oil, unrefined sunflower oil, sesame, linseed. Used for salad dressing only.

Is meat healthy? Yes, of course, but it must be lean and cooked without oil - grilled, steamed, stewed or boiled.

This animal protein is very easily absorbed by the body. Like meat, these foods should be cooked without frying.

They are slow carbohydrates. After eating such food, the feeling of satiety remains for a long time, so cereals are useful for losing weight. They can be safely attributed to the main products for proper nutrition. Buckwheat contains a lot of protein, oatmeal contains fiber, it normalizes bowel function. But nutritionists do not recommend eating oatmeal every day: it can wash calcium out of the bones.
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Dairy and dairy products.

Given their low fat content, they are recognized throughout the world as dietary. A glass of low-fat kefir or fermented baked milk, drunk before bedtime, has a beneficial effect on the work of the gastrointestinal tract.

Mushrooms are rightfully included in the list of products for weight loss. They remove toxic substances and lower cholesterol levels. Mushrooms go very well with vegetables - such products for proper nutrition must certainly be included in the diet.

They must be made from durum wheat only. You can combine them with vegetables, but avoid animal fats. In this case, they will undoubtedly be useful.

They should also be included in the list of products for proper nutrition and weight loss: glucose is necessary for the normal functioning of the brain. What you can eat from sweets and what you can’t - it’s easy to figure it out. Sugar as such, of course, must be abandoned, but there are also permitted products that can replace it and even play a positive role in losing weight.

They satisfy hunger well and have a positive effect on the work of the gastrointestinal tract.

This is a low-calorie product that has a beneficial effect on liver function.

Although it is high-calorie, a piece of 20 g per day with proper nutrition will help speed up the metabolism and, accordingly, will contribute to weight loss.

It lowers cholesterol levels, removes toxins from the body, lowers arterial pressure. Low-calorie marshmallows are made on the basis of agar-agar or pectin, and on gelatin they are more caloric. But it is clear that this sweetness must be eaten with caution, without fanaticism.

It may well replace sugar. But, unfortunately, not everyone loves it, and there are people who are allergic to honey.

From the products listed in the table, each person who decides to switch to a healthy diet can choose for their diet what they need according to their taste preferences.

Protein products	Vegetables	complex carbohydrates	Berries and fruits
Fish, seafood, meat (lean pork, beef, liver, rabbit), poultry (chicken, turkey, game), soy products, low-fat dairy and sour-milk products, eggs.	Heat-treated and raw vegetables (cabbage of various varieties, cucumbers, carrots, tomatoes, beets, radishes, radishes, green beans, zucchini, zucchini, sweet peppers), heat-treated mushrooms, herbs (lettuce, onions, dill, parsley, sorrel, etc.) , frozen green peas and corn.	Cereals (rye bread, wholemeal flour, durum wheat pasta, baked potatoes, cereals (oatmeal, buckwheat, millet, barley, rice from unpolished cereals), lentils, beans, beans, etc.	Strawberries, gooseberries, sea buckthorn, blueberries, watermelon, melon, currants, apples, cherries, apricots, plums, citrus fruits, pineapple, etc.

The most important thing to refuse, and what you should not eat with proper nutrition in any case - various sausages, convenience foods, fast foods and junk street food. We must urgently part with them and not regret the act: after all, only manufacturers know what is included in this “food”. There are other prohibited products - they are indicated in the list.

• Fried, fatty and smoked;
• confectionery;
• alcohol;
• flour products;
• carbonated drinks;
• margarine;
• packaged juices;
• non-homemade yoghurts;
• cottage cheese and pasta;
• canned food, preserves, marinades;
• instant coffee;
• chips and similar "goodies".

Proper nutrition is a relative concept. Each person's body is unique due to different age, health, metabolism and so on. And what kind of nutrition is considered right specifically for you, the doctor will decide on the basis of a complete examination. It is very important to observe the principle "Do no harm!".

Essential vitamins for a healthy diet

Vitamins and nutrition are related to each other much more closely than it might seem at first glance. Our body cannot synthesize vitamins, so the only source of their intake is with food or concentrated products. At the same time, the body's daily need for vitamins is relatively small, however, the role of vitamins in human nutrition is very significant. Thus, the absence or deficiency of an essential trace element can seriously affect the health of the body as a whole.

Vitamins in human nutrition help to strengthen the immune system, normalize metabolism, and increase efficiency. The need for vitamins in human nutrition largely depends on the time of year, as well as the load that the body regularly experiences. For example, in children during the period of growth, the need for useful trace elements increases, and their deficiency can cause improper development of individual organs and the whole organism as a whole.

Vitamin A: The role of the vitamin in nutrition is inextricably linked to the function of vision. Its deficiency can cause deterioration of twilight vision. Vitamin A also has an effect on human growth, improves skin condition, as well as the body's resistance to infection.

Vitamin B1 has a positive effect on the nervous system and muscle function. In addition, this substance is part of enzymes that regulate important body functions, including carbohydrate metabolism and amino acid metabolism. Vitamin B1 is necessary for the normal functioning of the central and peripheral nervous systems.

Preparations of the vitamin B group are usually prescribed for radiculitis, neuritis, diseases of the liver and gastrointestinal tract, as well as in dermatology for itching and dermatoses of neurogenic origin.

Vitamin C (ascorbic acid) helps to increase the body's defenses, prevents the development of respiratory diseases, improves vascular elasticity, and also normalizes capillary permeability. This substance has a beneficial effect on the functioning of the central nervous system, activates the activity of the endocrine glands, provides better absorption of iron, as well as normal hematopoiesis, and prevents the formation of carcinogens.

This vitamin in the diet is necessary for patients with diabetes mellitus, heavy smokers, elderly people with a reduced ability of the digestive tract to absorb vitamins.

Vitamin D regulates phosphorus-calcium metabolism. This substance ensures the absorption of phosphorus and calcium in small intestine, reabsorption of phosphorus in the renal tubules, as well as the transport of phosphorus and calcium from the blood to bone tissue. Thus, vitamin D helps in the fight against rickets and provides an increase in the body's resistance.

Vitamin A is found in blackberries, apricots, cabbage, green vegetables, red rowan, gooseberries, red peppers, carrots, dried apricots, fish liver, sea buckthorn, tomatoes, vegetable oils, salads, cream, celery, butter, cheese, asparagus, apricots, wild garlic, citrus fruits, spinach, rose hips, egg yolk and sorrel.

Since vitamin A is fat-soluble, foods containing it are recommended to be consumed with vegetable and animal fats.

Vitamin B - the following content of vitamins in food products has been established: beer, green peas, wholemeal bread, vegetable oils.

Vitamin B1 is found in foods such as corn, buckwheat, sesame, brown rice, barley and oat groats, germinated grains of wheat, wheat bread from whole grains, wheat bran, wheat groats, sunflower seeds, pork, hazelnuts, dry brewer's yeast, barley groats.

Vitamin C is found in green peas, melons, cabbages, red bell peppers, kiwis, sea buckthorn, peaches, vegetable oils, citrus fruits, tomatoes, cherries, rose hips, blackcurrants, sorrel, and apples.

Foods rich in vitamin D include dairy products, caviar, parsley, vegetable oils, butter, fish oil, and egg yolk.

Side effects

In the process of following a diet, you need to take care not only about the organization right system nutrition, but also about the fact that the body receives all the substances necessary for harmonious functioning. Therefore, vitamins are quite appropriate for a diet that will help not only to find a beautiful figure, but also contribute to the health of the body.

During dietary restrictions, the intake of vitamin complexes is especially important, since during this period the intake of nutrients into the body is significantly reduced due to a decrease in the total caloric content of the diet. Vitamins are especially important for those who adhere to very strict restrictions, for example, follow a mono-diet.

The fact that the body does not receive the substances it needs is evidenced by the results of studies conducted by experts. They determined that to provide the body with the optimal amount of vitamins and minerals per day, you need to consume about 5,000 kilocalories. Most of this diet should be fruits, vegetables and cereals.

It is clear that such an amount of kilocalories consumed will not only not allow you to lose weight, but will also lead to weight gain. Since a healthy diet provides for a much more modest amount of food, multivitamins are a must during this period. Currently, manufacturers offer a huge number of a wide variety of complexes, which include vitamins, trace elements, minerals. What vitamins to take with a diet, what is better to choose from a huge variety of means - this will be discussed in this article.

• They will help to restore the lack of a number of substances necessary for the body, and, therefore, increase the rate of fat deposition and speed up metabolism.
• When they are taken, overall well-being improves due to the content of micro and macro elements in them.
• They make it possible to provide a person with a daily need for vitamins and minerals.
• Due to the presence of essential acids in the composition of such products, weight is reduced more intensively.
• Some products contain thermogenics that activate heat production, which contributes to more active burning of fat deposits.

It is very important to choose a complex of vitamins, taking into account those side effects, which it can produce when taken. Most often, in people prone to allergies, when taking multicomponent drugs, unwanted reactions appear. However, in most cases, if the correct dosage is observed, such drugs are normally perceived by the body.

Vitamins are able to increase the level of mental and physical performance, endurance and body resistance to influence. adverse factors environment, including infections and exposure to toxins. Consequently, vitamins are considered by modern nutriciology (the science of nutrition) as an important means of general primary prevention of diseases, increasing efficiency, and slowing down the aging process.

Vitamins and minerals are vital to ensure all processes occurring in the body. They help protect the body from the effects of negative factors - stress, environmental conditions, infections, etc. They also strengthen the immune system and improve performance. It is important for those who are losing weight to know that with a deficiency of a number of vitamins, the process of losing weight can slow down.

After all, they activate the burning of fat, reduce the feeling of hunger and reduce the desire to eat something sweet, improve mood. With a deficiency of vitamins, the reverse mechanism is “turned on”: with a decrease in the intake of these components, the amount of fat may increase, as the body tries to prevent further vitamin deficiency. This can lead to early termination of the diet.

In addition, the presence of all the necessary vitamins has a positive effect on the condition of the skin, hair, nails, and stimulates the blood circulation process. Therefore, the lack of such substances can lead to negative consequences for health in general.

With starvation or a strict diet, consumption is also significantly reduced. necessary vitamins, as a result of which their optimal balance in the body is disturbed and primary hypovitaminosis develops. The consequence of this condition, after some time after the start of the diet, is a number of unpleasant manifestations:

• deterioration in performance;
• increased excitability;
• exacerbation of chronic ailments;
• deterioration of the skin.

Such and other disorders help to prevent multivitamin complexes, as well as dietary supplements.

Thus, the importance of vitamins in human nutrition is very high, since their presence is necessary for the normal course of all physicochemical reactions. The role of vitamins in weight loss is also important, as they affect metabolic processes. All vitamins are important in nutrition, but some of them are especially important for a successful weight loss process.

You can find out which substances are vital for the body by reading any essay or article on this topic. Below we will talk about the most important vitamins for metabolism.

B vitamins

• IN 1. Improves mood and lowers appetite, balances blood sugar levels.
• IN 2. "Responsible" for the regulation of thyroid function. If it functions normally, then the metabolism also remains optimal for weight loss.
• AT 3. It is directly involved in the production of thyroid hormones, and also provides control of blood sugar levels. With its normal content, appetite decreases, which also contributes to weight loss.
• AT 4. Involved in the regulation of fat metabolism. Its normal amount ensures the production hormone, which determines the breakdown and transformation of fats.
• AT 5. Catalyzes the mechanisms of fat utilization, activates the conversion of fats into energy and the interaction of fatty acids.
• AT 6. Helps to balance the production of thyroid hormones. Accelerates muscle recovery after active loads. Stimulates fat metabolism.
• AT 8. Helps to activate the burning of fat reserves.
• AT 12. Ensures proper absorption of carbohydrates and fats. Increases efficiency and activity. Increases endurance during workouts.

Vitamin A

Since it is “responsible” for the condition of the skin, its entry into the body ensures the normal condition of the skin, active restoration of muscle tissues and epithelium. It helps prevent sagging skin after weight loss, improves fat metabolism.

Vitamin E

This natural antioxidant is important for the regulation of the function of the thyroid gland and the glands of the reproductive system. It is also involved in the work of the immune system - it helps to improve the protective properties of the body. It activates metabolic processes in the skin, synthesizes collagen, reduces irritability and excitability.

Vitamin C

Reduces the level of bad cholesterol, promotes the conversion of glucose into energy. It is also involved in fat burning mechanisms. It activates resistance to infections, stimulates the production of norepinephrine - an anti-stress hormone, strengthens the walls of capillaries.

Under the condition of its sufficient amount in the body, the excruciating feeling of hunger decreases in a person. Under its influence, more of the hormone leptin is produced, which determines the feeling of satiety after a meal. This vitamin is also directly involved in the absorption of calcium by the body.

Thus, if a person practices proper nutrition - complete, healthy and balanced, a sharp deficiency of vitamins in his body may not be noted. But for the correct preparation of the diet, the help of a specialist is needed. In addition, you need to consume only high-quality food. Such diversity will require significant costs.

But still, nutritionists recommend that those who lose weight must take vitamin-mineral complexes. Information about what drugs to drink and reviews about them can be found in the recommendations of various nutritionists on the network. But before you start taking such a remedy, you need to clearly know all its pros and cons.

The positive effect of multivitamins

To determine which complex is optimal, it is necessary to take into account the diet that the diet provides. This will help determine which substances the body receives in a minimal amount or does not receive at all. For example, following protein diet, a person has an increased need for vitamin C and fiber.

Most of these products contain B vitamins, thermogenics, and antioxidants. There are more expensive premium drugs, as well as budgetary funds. Their composition is different, but in general, all vitamin products contain a complex of essential vitamins and other substances. They must be used according to the instructions, the dosage should not be exceeded, as this can lead to hypervitaminosis.

A properly selected remedy will help support the body during a period of food restrictions and maintain a diet, while not harming one's own health. Such funds can be purchased without a doctor's prescription, although it is still advisable to consult a specialist before taking such a complex.

In no case should you take two multivitamin products at the same time, as this dramatically increases the likelihood of an overdose and the manifestation of negative effects. Ideally, the composition of the drug should contain no more than 80% of the daily dose of minerals and vitamins. If a person has hypervitaminosis of at least one of the vitamins, taking such drugs is strictly prohibited.

Vitrum

Made in the USA. The components in it are selected so as to normalize the work of blood vessels and the heart, increase immunity and normalize the functions of the nervous system. This complex is suitable for those who are on a diet, as it affects lipid metabolism, promotes the breakdown of carbohydrates and activates thermo-energy processes.

The drug is produced in tablets, one tablet contains a daily dose of vitamins for an adult. Best taken in the morning with plenty of water. It is not prescribed for hypersensitivity to the components of the drug, thyrotoxicosis, sarcoidosis, tuberculosis, gout, kidney dysfunction.

Centrum

Made in the USA. This tool increases metabolism, stimulates activity and increases endurance during muscle loads. Also, the use of this complex has a positive effect on the condition of the skin, nails, hair, bone tissue. There are many varieties of the drug, but the most optimal for losing weight is Centrum from A to Zn.

Produced in tablets. Take 1 in the morning with plenty of water. Do not use with a tendency to allergies and hypersensitivity to the components.

Megaslim

Produced in Russia, Moldova. The tool contributes to the activation of the process of losing weight and is used in the period of a comprehensive fight against excess weight. The tool helps to normalize the function of the gastrointestinal tract, reduces the severity of hunger. Available in capsules, you need to take 2 capsules a day - one in the morning and one in the evening.

Duovit

Produced in Slovenia. Supports the body during a period of reduced intake of vitamins and minerals from food. Activates metabolic processes.

It is produced in the form of tablets of two types - red (vitamins) and blue (minerals). You need to take one red and blue tablet per day. Do not use in hypothyroidism, myocardial insufficiency, elevated level uric acid, poor glucose tolerance.

Selmevit

Produced in Russia. It has a positive effect on the general condition of the body and on the process of losing weight. Contributes to the normalization of the production of sex hormones, stimulates the metabolic processes of fats and carbohydrates.

All varieties of the drug are produced in tablets, you need to take 1 pc. in a day. Should not be taken by children under 12 years of age and people with intolerance to the components of the product.

Doppelgerz Active

Produced in Germany. Helps to improve metabolic processes, activates the process of splitting lipids. Improves the general condition of the body, the health of hair, nails. The components of the tablets are released gradually, which contributes to their optimal absorption.

Produced in tablets, you need to take one in the morning. Pregnant women should not drink these vitamins, as well as people with allergies and a tendency to intestinal disorders.

Solgar

Produced in the USA. A dietary supplement that strengthens the immune system, has a positive effect on the gastrointestinal tract and promotes weight loss. It contains not only a complex of vitamins and minerals, but also extracts of some plants. Available in capsules, take 1 pc. three times a day. This remedy is contraindicated in case of high sensitivity to its components.

Alphabet Diet

Produced in Russia. This complex is divided into three components, which are taken in different time to ensure proper absorption of the components of the drug in the body. In addition, one of the components contains appetite suppressing ingredients to make it easier to stick to the diet.

It is produced in tablets of different colors, which must be taken at different times.

Since the regimen for taking this remedy provides for the entry of antagonist substances into the body at different times, this is one of the most hypoallergenic multivitamins. However, with diseases of the kidneys, liver, heart, as well as with a tendency to pressure fluctuations, it is impossible to take the remedy.

An important condition for the fulfillment of their role by vitamins is the passage of all stages of their own metabolism: absorption in the intestine, delivery to tissues, transformation into active forms. All these processes occur with the participation of special proteins. Any failure in the biosynthesis of any protein involved in the exchange of one of the vitamins will lead to a violation of this exchange. The absorption of most vitamins is negatively affected by the use of nicotine, caffeine, and alcohol.

Fat soluble vitamins

Vitamin AVitamin A (retinol) performs an antioxidant function, is necessary for the normal functioning of the immune system, is responsible for night vision, the condition of the skin and mucous membranes. The body receives this micronutrient from animal products: liver, fish oil, caviar, dairy products, eggs.

Vitamin D Vitamin D is made up of five different compounds called pherols. All of them are involved in bone mineralization, protecting a person from caries, osteoporosis, etc. Sources of vitamin D are fish oil, eggs, and dairy products. Vitamin D can also be synthesized in the skin by exposure to sunlight.

Vitamin Evitamin E has an antioxidant effect and is involved in the regulation of the reproductive system. The main sources of vitamin E are fish oil, liver, vegetable oils and legumes.

Vitamin KVitamin K regulates blood clotting and metabolic processes in bone tissue. Its sources are dairy products, olive oil, eggs, as well as spinach, cabbage and bran.

Water Soluble Vitamins

Vitamin Svitamin C is a biologically active form of ascorbic acid. It performs antioxidant and immunomodulatory functions, improves hematopoiesis and iron absorption. It is the lack of vitamin C that is felt by the body primarily in the winter-spring season. This micronutrient is not synthesized in the human body, therefore, a full-fledged diet should ensure its sufficient intake.

Vitamins of group BVitamins of group B are involved in the activity of all body systems. Sources of these vitamins are yeast, liver, dairy products, legumes, cereals, eggs, spinach, nuts. As a rule, if there is one of the B vitamins in the product, the other vitamins of this group are also present in it.

B vitamins:

• vitamin B1 (thiamine) is involved in carbohydrate and fat metabolism;
• vitamin B2 (riboflavin) is important for vision and skin;
• vitamin B3 (nicotinic acid) - a participant in protein metabolism and glucose synthesis;
• vitamin B4 (choline) is involved in fat metabolism and the activity of the nervous system;
• vitamin B5 (calcium pantothenate) plays an important role in metabolic, hormonal and immune processes;
• vitamin B6 (pyridoxine) is important for the functioning of the immune and nervous systems, is involved in the production of hemoglobin;
• vitamin B7 (biotin) - an active participant in metabolic processes;
• Vitamin B8 (inositol) is not considered a vitamin, but a vitamin-like substance. Inositol is synthesized by the body, is important for the nervous system and vision;
• vitamin B9 (folic acid) is responsible for the production and growth of new cells, is involved in the activities of the immune and circulatory systems;
• vitamin B10 (para-aminobenzoic acid) regulates intestinal microflora, improves lactation;
• vitamin B11 (L-carnitine) - a vitamin-like substance that is synthesized by the human body and is involved in metabolism, as well as in regeneration processes;
• vitamin B12 (cyanocobalamin) is involved in metabolism and hematopoiesis.

diet modern man oversaturated with products that have passed
thermal and other processing, polished cereals and frozen vegetables,
low fat dairy products. All this leads to a lack of vitamins.
in these products. To fully provide the body with vitamins
it is necessary to consume raw vegetables and fruits, unpolished
cereals, wholemeal bread, etc.

Should I take vitamins

• It is recommended for almost everyone to take vitamin preparations prophylactically in the spring.
• You should not exceed the daily dose of vitamins, there will be no benefit from this. And an overdose of fat-soluble vitamins is dangerous to health.
• There is no need to take vitamins all the time. For a healthy person, prophylactic use of vitamins in the “two month later” regime is sufficient.
• In any case, before taking vitamin complexes or preparations containing individual vitamins, you should consult your doctor. Without special tests, the lack of certain vitamins cannot be reliably established.

On the market you can find tablets and capsules with synthesized versions of any nutrient. But with them we get single elements, while fruits and vegetables contain many substances we need at once, thousands of vitamins and minerals plus antioxidants, enzymes, phytonutrients, coenzymes and much more, and everything has a certain biological effect on the body.

The goal is to try to get nearly all of your vitamins and minerals from food and drink. Nature understands some things better than us. Perhaps man will never be able to recreate what nature has already created. By isolating components in the laboratory, we always get unwanted side effects.

In addition, every supplement on the shelf in a pharmacy or store contains a different version of what it claims to be on the label, but there is no evidence that the body would consider it bioavailable. Eating, for example, an apple, we do not suffer from doubts. We know that this is a living creation of nature, just like us. All the ingredients are familiar to us, and there is no need to read the fine print on the label.

However, there are two exceptions to the rule “all vitamins are from natural products”.

Vitamin D is one of the strongest cancer fighters, but it also has countless other immune-boosting properties. As a rule, we replenish its reserves by walking in the sun. However, sunscreen deprives the body of the ability to produce this important vitamin. And even if sunlight does reach us, we'll probably still need to take vitamin D supplements - especially if you work within four walls or live in a cold climate.

The second vitamin we most likely need to take in supplement form is B12. It is very important for the formation of blood cells, support of the nervous system and energy production. Sources of this vitamin are animal products: meat, dairy products, eggs, whey. But they may not be enough, especially if you follow a predominantly vegetarian diet. Methyl-B12 is broken down more easily than any other form of this vitamin. During the day, it is worth consuming 10 micrograms of B12.

Vitamins are a series of low molecular weight organic compounds that have no nutritional value (that is, they do not serve as sources of calories), but are necessary to maintain the body's vital functions. The role of vitamins in human nutrition is huge.

The needs of the human body for essential vitamins today are well studied, with a deficiency, as well as with an overabundance of certain vitamins, a person begins to feel certain unpleasant symptoms. In past centuries, vitamin deficiency claimed lives no less than bandits, wild animals or natural disasters - which is worth only one scurvy, caused by a lack of vitamin C in human food, or beriberi, which is caused by a lack of B vitamins.

The role of vitamins in human nutrition is to ensure the normal functioning of all internal organs and body systems. With their deficiency, vitamin deficiency begins. Common symptoms of a lack of vitamins in human nutrition and manifestations of beriberi are:

• loss of appetite;
• fast fatiguability;
• emotional instability, irritability, bad mood, depression;
• "zaedy" or cracks in the corners of the mouth;
• sleep disorders;
• peeling of the skin, dryness, redness, spots, erosion.

Vitamins in human nutrition can be divided into water-soluble (B1, B2, B6, B9, B12, P, PP, C)- they dissolve in water and water is necessary for their absorption by the body; and fat-soluble (A, E, D, K) - in order for them to be absorbed, fat is needed, since they dissolve only in fats. That is why it is very important to consume the required amount of fat even during diets - without them, your body will not receive vitamins that are extremely important for it.

Essential vitamins in human nutrition

Vitamin A is an antioxidant, it ensures the normal development of a person, is responsible for the health of the skin, organs of vision, the reproductive system and supports the immune system.

B vitamins are a group of vitamins involved in the regulation of the nervous system, the synthesis of a number of enzymes and hormones, blood production, the energy metabolism of fats and carbohydrates, and the metabolism of proteins and amino acids. Among them are:

• B1 - thiamine: it is responsible for energy metabolism, improves memory, increases stress resistance and regulates the functioning of the nervous system, as well as the heart, muscles, gastrointestinal tract, improves immunity and even increases the pain threshold;
• B2 - riboflavin: this vitamin in the diet is important for the regulation of nervous activity, cellular respiration, hematopoietic function, it is necessary for vision, immunity and regenerative forces of the body, it is also responsible for the health of hair, nails and skin;
• B3 (PP) - niacin, nicotinamide, niacin acid: responsible for the metabolism of fats and carbohydrates, the production of cells and hormones, the activity of the nervous system, growth and development, cholesterol levels, skin health;
• B4 - choline: regulates the production of insulin, the activity of the nervous system, protects the liver, maintains the integrity of cell membranes, lowers blood cholesterol levels;
• B5 - pantothenic acid: the role of this vitamin in nutrition is that it regulates nervous activity, energy metabolism, reduces stress levels, regulates growth and development, and supports immunity;
• B6 - pyridoxine: regulates the work of the cardiovascular and nervous systems, the synthesis of many hormones, enhances hair growth, maintains healthy gums, improves attention, memory;
• B7 (H) - biotin: responsible for the synthesis of DNA and RNA, obtaining energy from carbohydrates and fats, the metabolism of proteins and amino acids; this vitamin in the diet is very important for the growth and health of hair and nails, as well as for skin health;
• B8 - inositol: regulates the metabolism of cholesterol and fats, the health of the skin and hair, stimulates the brain;
• B9 - folic acid: an extremely important vitamin in the nutrition of pregnant and lactating women, as it ensures the normal development of the fetus and infant; regulates hematopoietic function, synthesis of new cells, incl. DNA and RNA, protein metabolism, hair health;
• B10 (H1) - para-aminobenzoic acid, PABA: this vitamin in human nutrition is poorly understood, it is only known that it is needed for the growth and development of lacto- and bifidobacteria in the human intestine, and also prevents skin and hair aging, strengthens the immune system, heals the circulatory system and promotes milk production in lactating women;
• B12 - cyanocabalamin: regulates blood production, the functioning of the nervous system, calcium absorption, ensures normal growth and development;
• B15 - pangamic acid: is responsible for nourishing cells and tissues with oxygen, regulates the functioning of the nervous and endocrine systems, the body's immune defenses, and maintains liver health.

The following vitamins also play an important role:

• FROM - ascorbic acid: vitamin C in food plays the role of an immunomodulator, it also participates in oxidation and reduction reactions;
• E - tocopherol: antioxidant, regulates the functioning of the sex glands and the heart;
• D - calciferol: it is not only a vitamin in human nutrition, but also a hormone, it is responsible for the mineralization of bone tissue, improves calcium absorption, strengthens the immune system, stimulates cell growth, improves the functioning of the nervous system, reduces the risk of cancer;
• K - phylloquinone: this fat-soluble vitamin plays an important role in nutrition: it regulates blood clotting, strengthens bone tissue, and protects the heart.

A person can receive vitamins both from vitamin complexes sold in pharmacies and from food. Is it necessary to say that natural vitamins are absorbed much better than "pharmacy" ones? After all the content of vitamins in food is very well thought out by nature and is in close relationship with the content of minerals and other useful substances in them.

The content of vitamins in food

Nature gives us the opportunity to get everything useful from food, which we eat. Sources of vitamin A are the liver of fish and animals, butter, egg yolks, orange-colored plant foods, fish oil, green leafy vegetables. B vitamins are found in cereals, nuts, brewer's and bread yeast, seeds, liver of fish and animals, meat, fish, seafood, organ meats, green vegetables, legumes, potatoes, dried fruits.

Vitamin C in food is found mainly in plant-based foods.: fresh vegetables, fruits, greens, berries, root vegetables, especially those that have a sour taste - for example, rose hips, lemon, currants, etc. Sources of vitamin D are fish and seafood, as well as nuts and milk. Vitamin E is found in vegetable fats, eggs, animal liver, legumes, nuts and seeds, rose hips, sea buckthorn, mountain ash, cherries, and leafy vegetables. Vitamin K is synthesized in the human intestine, but to provide the body with its daily norm, you need to eat plant foods - vegetables, fruits, cereals and nuts, tea, vegetable fats, as well as milk, animal liver, eggs and fish. Biotin is found in eggs, milk, nuts, fruits and beef liver and also in legumes.

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A deficiency in these vitamins can affect many important bodily functions and lead to a variety of health problems, from cataracts to cardiovascular disease. Vitamins help our bodies stay healthy and maintain the hundreds of chemical processes needed to survive.

A healthy and balanced diet is very important for maintaining our health. Among the nutrients we need to consume are vitamins, which are essential for many of the chemical and metabolic processes that take place in our bodies. Therefore, today we will tell you about some vitamins that should be contained in our food.

6 vitamins you should include in your diet

Below we list vitamins that are not produced by the human body, and therefore you can get them only by eating certain foods.

Vitamin C

Taking the right amount of vitamin C is very important, especially in winter, when the cold reduces our immunity. This vitamin helps prevent cataracts and flu, as well as cardiovascular disease. Of course, consuming enough vitamin C will not make us immune to these diseases, but it will help reduce the risk of developing them.

Foods Highest in Vitamin C are citrus fruits such as oranges and kiwis.

Vitamin A

Lack of this vitamin in our diet can contribute to vision problems. That's why Vitamin A is famous for its benefits for the eyes. In addition, this substance is a powerful antioxidant, which will also help keep the immune system strong.

Among the foods containing vitamin A in sufficient quantities,- Animal fats and vegetables. For example, you should eat carrots more often. This vitamin is also found in tomatoes, peaches and peppers.

Folic acid, or vitamin B9

The main benefit of folic acid for our body is in the prevention of anemia. Its symptom may be a state of chronic fatigue, which develops due to a lack of this substance. In order for the body to receive enough folic acid, include more fruits and vegetables in your diet such as strawberry and mango.

In addition, folic acid is essential for women during pregnancy because it prevents malformations of the neural tube of the fetus. It is better to start taking it a few weeks before conception.

Vitamin B12

This substance is necessary to maintain the health of nerve and blood cells, energy production and DNA synthesis. With age, the body's ability to absorb this vitamin decreases, and therefore, in old age, you should especially monitor its level. In particular, starting at age 50, the risk of vitamin B12 deficiency starts to rise.

Products that contain a large number of vitamin B12, are fish, meat, eggs and dairy products.

If you are on a vegetarian or vegan diet, make sure you get enough vitamin B12. For example, with cereals.

Vitamin D

Another substance that must be contained in the food we consume is the famous vitamin D. It is necessary for healthy bones and proper calcium absorption. In addition, the lack of this vitamin increases the risk of heart disease and cancer. People most at risk for vitamin D deficiency are:

• living in cities with high levels of pollution
• wearing mostly closed clothes
• having strong pigmentation on the skin.

Vitamin B6

Vitamin B6 is involved in about 200 biochemical reactions in our body. That is why it is an integral part of the list of vitamins that must be present in our diet. The lack of this substance negatively affects sleep, appetite and mood.

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In addition, vitamin B6 plays an important role in maintaining cognitive abilities, strengthening the immune system, and producing red blood cells.

In general, deficiency of this vitamin is uncommon. However, for its prevention should consume foods such as meat, whole grains and nuts. published .

P.S. And remember, just by changing your consumption, we are changing the world together! © econet