The human body needs vitamins. This is a fact no one can argue! !
The vitamin deficiency often causes weakened immunity in both adults and children. You can detect vitamin deficiency even without any tests. It is very often when it can manifests itself in weakness, pallor of the skin, in increased general fatigue and irritation.
What each of the main vitamins is responsible for?
Visual acuity depends on Vitamin A, especially in the evening and in low light conditions. This vitamin enhances immunity, it is important for body growth, it plays an important role in regulating metabolic processes in the skin and mucous membranes, and it counteracts the development of tumors. Since Vitamin A belongs to fat-soluble vitamins, it is absorbed best in combination with fats. That is why dishes made from products such as carrots, sea buckthorn, spinach and red bell pepper, cooked with a small amount of vegetable oil or sour cream, are better absorbed by the body. A large amount of vitamin A is found in liver, egg yolk, cream, sour cream, apricots, tomatoes and melon.
Vitamin C, or ascorbic acid, is a vital part of most human enzymes and is therefore involved in the metabolism of fats, proteins and carbohydrates. In addition, it plays an important role as a powerful antioxidant and enhances human immunity. It can be found in almost all vegetables, berries and fruits, but most of all this vitamin is found in currants, cabbage, citrus fruits and kiwi. Since this vitamin is destroyed during the heat treatment of food products, it is advisable to consume (when possible) fresh fruits and vegetables.
The Group B vitamins includes nine different water-soluble vitamins (thiamine, riboflavin, pantothenic acid, niacin, adermin, folic acid, cyancobalamin, orotic and pangamic acids). Thiamine (B1) takes part in the metabolism, supports the normal functioning of the cardiovascular, endocrine and nervous systems of the body. Foods that are high in thiamine include rye flour bread, millet, beans, peas, buckwheat and oatmeal, meat and walnuts.
Pyridoxine (B6) is responsible for normal protein metabolism and fat synthesis, it regulates cholesterol metabolism and is involved in the synthesis of hemoglobin. A large amount of pyridoxine can be found in such products as liver, fish, semolina, beans, eggs, rice.
A lack of vitamin B9 may cause insomnia, can cause a state of anxiety, fear, and especially during pregnancy it can cause abnormal development of the fetus. Good and natural sources of this vitamin are beets, carrots, peas, mushrooms and liver.
Vitamin B12 is in charge of the synthesis of proteins and red blood cells, therefore it is also called antianemic. Generally, with continued B12 deficiency, depressions develops first, and if no actions are taken, this can lead to anemia. In such cases, it is necessary to increase the proportion of meat, milk, fish, liver and seafood in one’s diet.
Vitamin D regulates the content of phosphorus and calcium in the body, thus being indispensable for the strength of bones and teeth. Its deficiency most often leads to rapid fatigue, osteoporosis, brittle bones and tooth decay. When we are very often in the sun, the need for this vitamin doubles. This is attributed to the fact that without exposure to ultraviolet rays, this vitamin cannot be produced in the body and may come only in finished form with food. The foods such as fish oil, fatty fish, cod liver, milk, eggs, and butter contain the most of vitamin D.
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The trace elements which are necessary for our body include iodine, magnesium, iron, zinc, calcium, potassium, phosphorus, selenium and fluorine.
Iodine It is essential for building thyroid hormones. The lack of iodine in the body leads to disruption of the nervous, cardiovascular systems and gastrointestinal tract. In children, there is a decrease in mental, physical and sexual development, intellectual abilities and memory. Pregnant women are more likely to have miscarriages or stillbirths if they lack this element. The normal dose of iodine is 150-300 mcg per day. A lot of iodine is contained in seafood or walnuts. In order to successfully combat the iodine deficiency, the leading scientists of the world have come to a consensus - one should consume iodized salt on a regular basis.
Magnesium It helps the body to overcome fatigue, over-excitation caused by excessive consumption of coffee, alcohol, nicotine, or in order to quickly restore strength after intense mental stress, nervous breakdowns and severe mental experiences. It is recommended for pregnant women and those who are on a “harsh” diet, taking sleeping pills and contraceptives. An average dose recommended by practitioners is for an adult is 400-800 mg per day. Sources of this element: honey, wheat bran, oat, buckwheat and pearl barley, dried apricots, beans, green salad, parsley, bananas, seeds.
Iron is for sure an integral element of many enzymes and proteins. “Iron starvation” hits the body hard – so often though! First of all, the synthesis of hemoglobin, an iron-containing protein of red blood cells, is disrupted, as a result of which less oxygen is supplied to all human organs and tissues. Developing oxygen starvation negatively affects the quality of human life. What organs would suffer most: heart, brain and kidneys. The most important ones. The daily supply of iron is 10 mg for men and 18 mg for women. Sources of this element: offal, meat, mushrooms, buckwheat, cocoa, blueberries, nuts.
Zinc – this trace element plays an important role in the development of immunological reactions, especially cellular immunity. Zinc takes part in the functioning of the pituitary hormones, adrenal glands, and pancreas. It is indispensable for the normal development and functioning of the normal senses: taste, vision, smell. The daily requirement for this element is 10-20 mg. Sources of this element: bran, seeds, mushrooms, fish, bread, canned meat and fish.
Calcium – this one takes care of the formation and strengthening of bone tissue. It is essential for tooth growth. It contributes to the restoration of all cells, as it is an integral part of not only their nucleus, but also cellular and tissue fluids. By “nourishing” the nervous system, it does not allow “numbing” of the nerves. It ensures the normal functioning of the endocrine glands. For an adult, the level of calcium intake is 1000-2500 mg per day. The norm increases when playing sports, with prolonged use of hormonal drugs, with some blood diseases, problems with intestines or kidneys. Sources of this element: milk and dairy products (cheese, cottage cheese, yogurt), chicken eggs, buckwheat, peas, lettuce. Potassium It helps the heart to beat calmly, rhythmically and evenly, regulates the water-salt metabolism in the body, participates in conducting nerve impulses to the muscles, normalizes carbohydrate and fat metabolism. The daily dose is generally viewed as 2.5 g for adults, for children - as 10-15 g. Sources of this element: dried apricots and other dried fruits, potatoes, seaweed, bananas, oranges.
Phosphorus – together with other minerals, phosphorus builds the skeletal system, has a beneficial effect on the functions of the nervous system and brain tissue. It improves normal liver and kidney function. The level of consumption is established as 700-1600 mg per day. Sources of this element: seafood, fish, millet, cheese, poultry, eggs, legumes.
Selenium is a member of the defense team of the immune system fighting with the damaging effects of bacteria, viruses and other negative factors. It is even considered an adversary of cancer cell formation because of its ability to act effectively against free radicals. Thanks to this element, cells live longer, therefore, selenium is considered an “element of longevity”. The consumption rate is established as 60-150 mcg per day. Sources of this element: garlic, oat and buckwheat, brewer's yeast, sea kale.
Fluorine – this element plays a significant role in the mineral metabolism of the human body. It prevents the damage of tooth enamel, smoothing out its irregularities and penetrating microcracks. The process of hematopoiesis is impossible without fluoride, it prevents the development of osteoporosis, and helps to regenerate bone tissue as quickly as possible. The daily requirement is established generally as 1.5 mg. Sources of this element: seafood, walnuts, fish, buckwheat and rice, potatoes, black and green tea.
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