Vitamins (from Lat. Vita - life) are necessary for a person to maintain immunity and the production of substances necessary for vital activity. Most vitamins in the human body are not synthesized, therefore it is important to replenish the necessary supply from the external environment - with the use of vitamin-containing preparations and food.
It is necessary
- - meat and fish
- - cereals
- - fruits and vegetables
- - seeds and nuts
- - berries
- - fermented milk and dairy products
Instructions
Step 1
Vitamin A (retinol, carotene). Refers to fat-soluble vitamins, absorbed with the help of bile during the breakdown of fats. An adult should receive at least 900 mcg of vitamin A per day. Synthesized by the body. Increases the resistance of the respiratory system to infections, improves eyesight, and provides a healthy look to hair, skin and nails. Combined 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, rose hips, tomatoes, cabbage, walnuts, red peppers, red apples, pumpkin, melon, mountain ash, strawberries, watermelon, peaches and ground cucumbers.
Step 2
Vitamin B1 (thiamine). Not synthesized by the body. The norm per day for an adult is 1.5 mg. Improves the work of the gastrointestinal tract, regulates the work of the cardiovascular system. Helps the body cope with stress and disease. It is especially necessary in the postoperative period, as it actively helps a person to recuperate. As a water-soluble vitamin, thiamine requires a daily replenishment. Vitamin B1 is found in beef, lamb, pork, and rabbit meat. Buckwheat, pearl barley, semolina, oat and wheat groats are also enriched with thiamine. The balance of this vitamin can be replenished with tea, cocoa, rye bread, potatoes, red cabbage, green peppers and green peas.
Step 3
Vitamin B2 (riboflavin). Not synthesized. The norm for an adult: 1, 8 mg / day. Reduces eye fatigue, participates in metabolic processes and reproductive functions of the body, promotes rapid wound healing. Top foods containing a large amount of vitamin: almonds, wheat bran, shitaki mushrooms, turnips, radishes, garlic, green beans, dairy products.
Step 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) levels. Consumption rate: 2-18 mg per day, depending on age. Found in meat and fish, as well as legumes and green vegetables.
Step 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 participates in the synthesis of antibodies. Scientists believe that it is this vitamin that helps maintain the body in excellent shape, as it allows you to actively break down fats and reduces blood cholesterol levels by 15%. Daily intake: 5-10 mg. The best natural sources of vitamin B3 are liver, kidney, meat, heart, eggs, green vegetables, brewer's yeast, seeds and nuts.
Step 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 involved in the production of hormones and the synthesis of nucleic acids, which prevent aging of the body. It is synthesized in the body by the intestinal microflora. Most pyridoxine is found in potatoes, bran, spinach, hazelnuts, cherries, oranges and avocados. The body's daily requirement for pyridoxine is 2 mg.
Step 7
B7 (biotin) is found in almost all foods, but in small doses. A healthy intestinal microflora is able to synthesize enough biotin.
Step 8
B9 (folic acid). Daily requirement: 200 mcg. Recommended for pregnant women, as it actively participates in the formation of the fetus. Folic acid accelerates the course of various chemical reactions in the body and increases the hemoglobin content. Found in green vegetables and fruits, lettuce, wholemeal flour and honey.
Step 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 an important role in the formation of the myelin sheath, which
covers the nerves. This vitamin is indispensable for children as it promotes growth. The maximum content of cobalamin is found in beef liver and other animal products.
Step 10
Vitamin C (ascorbic acid). One of the favorite vitamins of mankind, as it is considered the main protector of the body in the fight against viral and bacterial infections. Daily requirement: 50-100 mg. Supports optimal collagen and protein levels in skin, ligaments and bones. Promotes the absorption of iron and participates in the production of adrenaline. Vitamin C is a powerful antioxidant and protects the body's skin from free radicals. Found in citrus fruits, cherries, sea buckthorn, black currants, apples and kiwi. Rosehips and bell peppers are rich in this vitamin.
Step 11
Vitamin D (as cholecalciferol and ergocalciferol). The main function is to ensure the absorption of calcium from food. Combined 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 able to produce vitamin D in sufficient quantities with increased exposure to sunlight. Contains: fish oil, sardines, herring, salmon, egg yolk, butter, milk.
Step 12
Vitamin E (tocopherol) is also an antioxidant, useful in the prevention of atherosclerosis. Normalizes the work of muscles, endocrine and gonads. Prevents the development of cataracts, promotes rapid healing of burns. The daily requirement for vitamin E is 15 mg. Contains: vegetable oils, peanuts, almonds, sunflower and pumpkin seeds. The presence of tocopherol is noted in some varieties of oily fish (salmon, tuna, etc.).
Step 13
Vitamin K plays an important role in normal kidney function and blood clotting, helping to prevent internal bleeding and hemorrhage. The rate per day: 0, 2-0, 3 mg. Contains: green leafy vegetables (spinach, kale), 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 fill the lack of essential vitamins.
