What vitamins does our body especially need, and where to get them? What foods should you regularly include in your diet?
Instructions
Step 1
Vitamin A
It is useful for vision, necessary for the restoration of the retina, and has a positive effect on the body as a whole. With insufficient amount of it, the skin becomes dry and begins to peel off, in children, growth retardation occurs. With a critical vitamin deficiency, the disease "night blindness" occurs. Vitamin A is found in carrots, pumpkin, spinach, savoy cabbage, apricots, persimmons, eggs, liver, and cheese. The recommended dose is 0.9 mg / day.
Step 2
Vitamin B1
This vitamin is important for nerve cells, muscles and carbohydrate metabolism. With its lack, disorders of the nervous system, blood circulation can occur, and general malaise is felt. Foods containing vitamins: wholemeal bread, wheat germ, legumes, oatmeal, sunflower seeds, potatoes, brown rice, berries. The recommended dose is 1.2-1.4 mg / day.
Step 3
Vitamin B2
Participates in protein, fat and carbohydrate metabolism in the body. With its insufficiency, growth retardation and weight loss are noted, cracks form in the corners of the mouth. Contained in milk, dairy products, cheese, eggs, beef liver, brewer's yeast. The recommended dose is 1.5-1.7 mg / day.
Step 4
Pantothenic Acid (B5)
It is important for the metabolism in the body, has a positive effect on hair growth and skin condition. In case of insufficiency, skin lesions are noted, in children - growth retardation. Contained in the following products: wholemeal bread, beef liver, yeast, legumes, broccoli, mushrooms. The recommended dose is 8 mg / day.
Step 5
Vitamin B6
This vitamin is good for the nervous system, important for the metabolism of proteins in the body, and is essential for the formation of red blood cells. In case of insufficiency, hyperexcitability, skin lesions, and anemia may occur. Contained in soybeans, sprouted grains, meat, sea fish, bananas, green onions, cabbage, bell peppers. The recommended dose is 1.6-1.8 mg / day.
Step 6
Folic acid (B9)
The presence of this vitamin is important for blood formation and cell division. Signs of insufficiency: anemia, changes in the mucous membrane. A high content of folic acid is noted in the liver, yeast, asparagus, beets, spinach. The recommended dose is 0.16 mg / day.
Step 7
Vitamin B12
It is necessary for the structure of body cells and blood formation. In case of insufficiency, anemia may appear. Contained in beef, liver, cheese, milk, salmon, yolks. The recommended dose is 0.005 mg / day.
Step 8
Biotin
This vitamin is important for metabolism; in case of deficiency, skin changes, hair loss, and general deterioration may occur. Contained in beef and pork liver, yolks, milk, rolled oats, sprouted seeds, mushrooms, cauliflower, peanuts. The recommended dose is 0.05-2 mg / day.
Step 9
Niacin
Participates in the energy metabolism of the body. Lack of vitamin A can lead to flaky skin, depression, dizziness. Contained in wholemeal bread, legumes, bran, sea fish, turkey, potatoes. The recommended dose is 15-18 mg / day.
Step 10
Vitamin C
It is very important for strengthening immunity, intracellular metabolism, and iron absorption. In case of insufficiency, there is a weak resistance of the body to infections, slow healing of wounds. Foods containing vitamin C: bell peppers, broccoli, spinach, fennel, citrus fruits, kiwi, berries. The recommended dose is 75 mg / day.
Step 11
Vitamin D
Needed for the formation of bones and cartilage. With a deficiency, fragility and fragility of bones is noted, in children, growth retardation may occur. This vitamin is formed in the skin when exposed to ultraviolet rays. It is also found in some foods - cod liver, fish oil, butter, cheese and cottage cheese. The recommended dose is 0.005 mg / day.
Step 12
Vitamin E
It is necessary for the growth and development of the body, protects and retains vitamin A. With a deficiency, muscle atrophy and anemia may appear. Contained in sunflower seeds, vegetable oil, cereals, legumes, nuts, mackerel. The recommended dose is 12 mg / day.
Step 13
Vitamin K
Needed for blood clotting. With a deficiency, an increased tendency to bleeding may appear. Vitamin K is produced by the intestinal microflora, it is also found in broccoli, savoy cabbage, spinach, green tomatoes, milk, eggs, walnuts. The recommended dose is 0.7-2 mg / day.
