Vitamins (from lat. Vita - life) are necessary for a person to maintain immunity and develop substances necessary for life. Most vitamins in the human body are not synthesized, so it is important to replenish the necessary supply from the external environment - with the use of vitamin-containing drugs and food.
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You will need
- - meat and fish
- - cereals
- - fruits and vegetables
- - seeds and nuts
- - berries
- - dairy and dairy products
Instruction manual
1
Vitamin A (retinol, carotene). Refers to fat-soluble vitamins, is absorbed by bile during the breakdown of fats. An adult should receive at least 900 micrograms of vitamin A per day. Synthesized by the body. Increases the resistance of the respiratory system to infections, improves vision, provides a healthy appearance to hair, skin and nails. In combination with vitamin C, it protects it from oxidation. Retinol is found in the following products: carrots, butter, milk, cheese, beef liver, cod liver, granular caviar, fish oil, chicken eggs, fat cottage cheese. Carotene is found in sea buckthorn, rosehip, tomatoes, cabbage, walnuts, red pepper, red apples, pumpkin, melon, mountain ash, strawberries, watermelon, peaches and ground cucumbers.
2
Vitamin B1 (thiamine). It is not synthesized by the body. The norm per day for an adult is 1.5 mg. Improves the gastrointestinal tract, regulates the cardiovascular system. Helps the body cope with stress and illness. It is especially necessary in the postoperative period, as it actively helps a person to regain strength. Being a water-soluble vitamin, thiamine requires daily replenishment. Vitamin B1 is found in beef, lamb, pork and rabbit meat. Buckwheat, pearl barley, semolina, oatmeal and wheat are also enriched with thiamine. You can replenish the balance of this vitamin with tea, cocoa, rye bread, potatoes, red cabbage, green pepper and green peas.
3
Vitamin B2 (riboflavin). Not synthesized. Norm for an adult: 1.8 mg / day. Reduces eye fatigue, participates in metabolic processes and reproductive functions of the body, promotes rapid healing of wounds. Top products containing vitamin in large quantities: almonds, wheat bran, shiitake mushrooms, turnips, radishes, garlic, green beans, fermented milk products.
4
B3 (niacin, nicotinic acid) is involved in the synthesis of proteins and fats. An important function of B3 is its ability to control blood glucose (sugar). Consumption: 2-18 mg per day, depending on age. Contained in meat and fish, as well as legumes and green vegetables.
5
B5 (pantothenic acid) promotes the production of energy and neurotransmitters (substances involved in the transmission of nerve impulses), regulates brain processes, increases endurance in stressful situations and is involved in the synthesis of antibodies. Scientists believe that this particular vitamin helps maintain the body in excellent shape, as it allows you to actively break down fats and reduces blood cholesterol by 15%. Daily intake: 5-10 mg. The best natural sources of vitamin B3 are liver, kidneys, meat, heart, eggs, green vegetables, brewer's yeast, seeds and nuts.
6
B6 (pyridoxine), like all B vitamins, is involved in the processing of carbohydrates, as well as in the formation of blood. An important function of vitamin B6 is considered to be participation in the production of hormones and the synthesis of nucleic acids that inhibit the aging of the body. It is synthesized in the body by intestinal microflora. Most pyridoxine is found in potatoes, bran, spinach, hazelnuts, cherries, oranges and avocados. The daily requirement of the body for pyridoxine is 2 mg.
7
B7 (biotin) is found in almost all products, but in small doses. Healthy intestinal microflora is able to synthesize biotin in sufficient quantities.
8
B9 (folic acid). Daily requirement: 200 mcg. Recommended for pregnant women, as it is actively involved in the formation of the fetus. Folic acid accelerates the course of various chemical reactions of the body and increases the content of hemoglobin. Contained in green vegetables and fruits, lettuce, wholemeal flour and honey.
9
B12 (cobalamin). Daily requirement for an adult: 3-6 mcg. A distinctive feature of the vitamin is that it participates in the creation of DNA molecules and is necessary for cell division. It also plays a large role in the formation of the myelin sheath, which
covers the nerves. For children, this vitamin is indispensable, as it promotes growth. The maximum content of cobalamin is observed in beef liver and other products of animal origin.
10
Vitamin C (ascorbic acid). One of the favorite vitamins of mankind, as it is considered the main defender of the body in the fight against viral and bacterial infections. Daily requirement: 50-100 mg. Maintains optimal levels of collagen and protein in the skin, ligaments and bones. Promotes the absorption of iron and is involved in the production of adrenaline. Vitamin C is a powerful antioxidant and protects the skin from free radicals. Contained in citrus fruits, cherries, sea buckthorn, blackcurrant, apples and kiwi. Rosehips and sweet bell peppers are rich in this vitamin.
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Vitamin D (cholecalciferol and ergocalciferol). The main function is to ensure the absorption of calcium from food. In combination with calcium and phosphorus, it maintains healthy teeth and bones. Vitamin deficiency is immediately visible - bleeding gums, rickets. Daily intake: 5 mcg (or 0.005 mg). The human body is capable of producing sufficient amounts of vitamin D with increased exposure to sunlight. Contains: fish oil, sardines, herring, salmon, egg yolk, butter, milk.
12
Vitamin E (tocopherol) is also an antioxidant, useful for the prevention of atherosclerosis. It normalizes the work of muscles, endocrine and gonads. Prevents the development of cataracts, contributes to the rapid healing of burns. The daily requirement for vitamin E is 15 mg. Contains: vegetable oils, peanuts, almonds, sunflower seeds and pumpkins. The presence of tocopherol in some varieties of oily fish (salmon, tuna, etc.) is noted.
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Vitamin K plays an important role in the normal functioning of the kidneys and blood coagulation, and helps prevent internal bleeding and hemorrhage. Norm per day: 0.2-0.3 mg. Contains: green leafy vegetables (spinach, cabbage), green peas, animal liver, soybean oil.
Enrich your diet and do not forget about vitamin-containing preparations, because the quality of products sometimes leaves much to be desired, and one tablet at breakfast can make up for the lack of necessary vitamins.
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