Vitamins are what is needed every day, what helps to maintain immunity, health and beauty, what ensures the prevention of many diseases. The main source of vitamins is food. They make the daily diet not only tasty, but also healthy.
It is necessary
Foods high in vitamins A, B, C, D, E, K, PP, H, F, P
Instructions
Step 1
Vitamin A (retinol) is essential for normal metabolism, promotes the formation of bones and teeth, and slows down the aging process. The main sources of this vitamin are liver and fish oil. Slightly less of it is found in butter, egg yolks, milk and cream. It is also found in green and yellow vegetables, legumes, and herbs
Step 2
B vitamins (B1, B2, B5, B6, B9, B12) have a beneficial effect on the nervous system, improve blood circulation, are an antioxidant and protect the body from the destructive effects of alcohol and tobacco, ensure the normal course of redox processes, have a beneficial effect on mucous membranes of the digestive tract, stimulate the production of adrenal hormones, improve the absorption of other vitamins, participate in the metabolism of fats, carbohydrates and amino acids. A large amount of these vitamins is found in yeast, leafy green vegetables, peas, oat and buckwheat cereals, nuts, fatty pork, fish, eggs, meat and dairy products, and caviar
Step 3
Vitamin C (ascorbic acid) is a powerful antioxidant, normalizes blood clotting and hematopoiesis, increases resistance to infections, and according to some reports it is the prevention of cancer. A large amount is found in foods of plant origin. First of all, in citrus fruits, green leafy vegetables, cabbage of various varieties, black currants, bell peppers, strawberries, tomatoes, apples, sea buckthorn, rose hips, jacket potatoes
Step 4
Vitamin D (calciferols) ensures normal bone growth and development, prevents rickets, regulates mineral metabolism and promotes calcium deposition. The main source of this vitamin is herbal products, primarily parsley, horsetail, alfalfa, nettle. In animal foods, it is most contained in egg yolk, butter, cheese, fish oil, caviar and dairy products
Step 5
Vitamin E (tocopherol acetate) prevents the formation of blood clots, participates in the synthesis of hormones, supports immunity, and ensures the normal development and functioning of muscles. Found in vegetable oils, nuts, leafy green vegetables, cereals, legumes, egg yolk, liver and dairy products
Step 6
Vitamin K (synthetic phytomenadione) contributes to the formation and restoration of bones, it is necessary for the normal course of redox processes in the body. The main sources of this vitamin are green tomatoes, rose hips, spinach, cabbage, nettles, and cereals
Step 7
Vitamin PP (nicotinic acid, niacin; nicotinamide (nicotinamidum) actively participates in the metabolic process, regulates redox processes in the body. A large amount is found in beef liver, yeast, broccoli, carrots, tomatoes, eggs, peanuts, milk, pork, cereals, as well as herbs
Step 8
Vitamin F is often called the anti-cholesterol vitamin, it is involved in the synthesis of fats, affects spermatogenesis, stimulates the immune system, and promotes wound healing. The richest sources of this vitamin are vegetable oils, avocados, nuts
Step 9
Vitamin P (bioflavonoids) is similar to ascorbic acid, so it is found mainly in the same foods as vitamin C.
