All essential vitamins and minerals for the body. Essential vitamins and minerals. How to find out what vitamins our body lacks

The body needs vitamins to function properly. If he does not receive them, then various disorders occur and diseases develop. Despite the fact that winter is on the doorstep, it is not difficult to make up for the lack of vitamins. The main thing is to know which products will be your helpers.

Vitamin D is an important factor affecting metabolic processes in the body. It is also important for bone health and has the ability to boost the body's defenses. In winter, when people lack sunlight, it is very important to get enough of this vitamin to protect against colds and flu. In addition, numerous studies have linked vitamin D to a reduced risk of colorectal, skin, breast and prostate cancers. With the help of calcium and magnesium, vitamin D strengthens bone tissue and protects against cardiovascular diseases.

And this vitamin is contained in the following products: herring, salmon, halibut, cod liver, catfish, mackerel, oysters, sardines, tuna, shrimp, eggs, shiitake mushrooms.

The properties of omega-3 fatty acids have been studied by experts for a long time. Fatty acids are the building blocks of fats, which are vital for the body as nutrients. They also regulate blood clotting, cell membrane building and cell health. Omega-3 fatty acids are polyunsaturated fats that promote cardiovascular health by lowering blood triglycerides and cholesterol. The body does not produce omega-3s, so it is very important that we get them from food. Unfortunately, in most cases, people receive an insufficient amount of them, but knowing what products they contain, the situation can be corrected.

Omega-3 fatty acids are found in: oily fish such as salmon, tuna, sardines, and mackerel, walnuts, flaxseeds, wild rice and of course dairy products.

Vitamin E

As an antioxidant, vitamin E protects our cells from free radicals and may protect against cancer and Alzheimer's. It is one of four fat-soluble vitamins that our bodies require for optimal functioning. However, many do not get enough vitamin E from their diet.

Vitamin E is found in: sunflower seeds, wheat germ, almonds, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwi, mangoes, and tomatoes.

Calcium

Calcium is a mineral that is essential for bone health, as well as for the maintenance of the nervous system and normal blood pressure. It is best to skip supplements and eat foods that are a source of calcium. The recommended daily intake is 1000 mg per day for adults 19 to 50 and 1200 mg for those over 50. Pregnant women and nursing mothers may need more.

So what foods contain calcium? In dark green leafy vegetables, oranges, sardines, broccoli, nuts, seeds, salmon, apricots, currants, tofu, figs, and low-fat dairy products. If your diet does not include enough calcium, you can take 1000 mg of calcium daily as a supplement.

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Another protector of our bones is magnesium. It also supports blood circulation, cardiovascular health, and helps muscles and nerves relax. Magnesium is present in: nuts, beets, dark leafy greens, seeds, dark chocolate, squash, pumpkin, cucumbers, black beans, cereals, and bran. The recommended dose for men is 420 mg / day, and for women - 320 mg / day.

Vitamin C

This vitamin is very important for enhancing the body's defenses; it helps heal wounds, protects against cancer and fights free radicals. The daily dose for men is 75 mg, and women need 90 mg of this vitamin.

Where to look for vitamin C: Broccoli, red peppers, cauliflower, parsley, lemon juice, strawberries, lettuce, tomatoes, kiwi, papaya, guava, almost all fruits and vegetables have some vitamin C.

Human body needs vitamins and minerals every day for normal and stable work. They are necessary for the body for the normal functioning and normalization of almost all processes in the body. With a lack of vitamins and minerals, the body begins to weaken, and then it can go up to illness. Below are the benefits of vitamins and minerals.

Vitamin A plays an important role in the body, it has a huge impact on the condition of the skin and vision. It participates in the formation of visual pigment, which in turn has a positive effect on vision. Also, this vitamin is involved in many processes in the body and increases resistance to toxins and infections.

B vitamins (B1, B2, B6, B12) activate brain activity and normalize the functioning of the nervous system and heart. Promotes the production of red blood cells, which carry oxygen molecules. Also, these vitamins are necessary for the body in the functioning of many processes, such as: metabolism and recovery.

Vitamin B9 takes an active part in the formation of leukocytes, platelets and erythrocytes. Important for cell division, development and growth of all tissues and organs. Participates in the processes of hematopoiesis and digestion.

Vitamin C the strongest antioxidant. It has a protective effect on the body against the effects of stress. This vitamin is involved in collagen synthesis, iron and folic acid metabolism. Also takes an active part in the synthesis of new cells and tissues of the body. Helps fight infection and heal wounds.

Vitamin D helps calcium to be absorbed in the body. He is responsible for strengthening teeth and bones. It is also unique in that it can form in the body through sunlight.

Vitamin E a strong antioxidant that helps keep skin youthful. This vitamin contributes to the enrichment of blood with oxygen and strengthens the heart muscle.

Vitamin H participates in the metabolism of amino acids, energy metabolism and the synthesis of fats and glycogen. May help prevent dandruff and gray hair and hair loss.

Vitamin PP can be a part of enzymes that can participate in cellular respiration and the metabolism of proteins that regulate nervous activity, as well as the functions of the digestive system.

Calcium important for muscle contractions and nerves. This mineral supports the structure of teeth and bones. Essential for the secretion of hormones, enzymes and muscle contractions. Essential for transmitting signals to the nervous system.

Iron helps the body in the synthesis of hemoglobin. Iron helps transport oxygen to blood cells.

Copper assists the gland in the production of hemoglobin in the blood. It is also an important component in the production of collagen, it affects the elasticity of the skin and the condition of the ligaments and tendons.

Magnesium stabilizes good blood pressure. It provides bone strength and can be involved in protein synthesis. Plays a large role in muscle contractions.

Zinc strengthens the immune system and improves metabolism, and helps fight infections. Helps with healing and helps skin regeneration.

Potassium helps regulate fluid balance in the body. Potassium maintains heart rate and coordinates muscle contractions.

Phosphorus important for strengthening teeth and bones. Thanks to phosphorus, most vitamins are absorbed and bones are strengthened.

In this article, you learned about the beneficial properties of vitamins and minerals, as well as their adequate / recommended intake rates. Always stick to a healthy diet and always include in your diet as many vegetables and fruits as possible, and if you cannot get the right amount of micro and macro elements from regular food, then you can use special supplements. But remember that the main emphasis should always be on ordinary food, this is the success in the struggle not only for a beautiful body, but also healthy.

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Vitamins and minerals

To maintain good health, you need to provide your body with nutrients on a daily basis. We have a special need for vitamins and minerals. Without them, the normal functioning of organs and body systems is almost impossible. In this article, we will tell you in detail what vitamins and minerals are, what they are, and also about their benefits.

What are vitamins and minerals?

Vitamins are low molecular weight organic compounds that are found in small quantities in food and are involved in metabolism. The name comes from the Latin word vita, which translates as "life". Minerals are chemical elements that are also essential for the normal functioning of the body. The term micronutrients is used to refer to vitamins and minerals.

Classification of vitamins

• Fat-soluble (A, D, E, K) - found in vegetable oils, animal products, fish, green vegetables, their excess is deposited in the liver and adipose tissues and used when necessary.
• Water-soluble (C and B group) - are part of vegetables, fruits and whole grains, the excess is excreted from the body naturally, without accumulating in reserve.

According to another classification, vitamins are divided into the following types:

• antioxidants (A, C, E);
• prohormones (A, D);
• coenzymes (K, H, group B).

Mineral classification

They are divided into basic substances (phosphorus, calcium, sodium, magnesium, chlorine and potassium), which we need in large enough quantities, and microelements (zinc, iron, iodine, copper, selenium, manganese, chromium, fluorine, molybdenum, etc.) ), which are needed in very small doses.

Micronutrient properties

The important role of vitamins and minerals for the body is difficult to overestimate. They have many useful properties. Below is a table that lists the essential vitamins and minerals and lists the properties.

It is not for nothing that the word Vitamins is based on the Latin word Vita-life. Along with proteins, fats and carbohydrates, vitamins and minerals are the main components for the proper nutrition of the cells of the human body.

If proteins, fats and carbohydrates can be called in one word as macronutrients, then vitamins and minerals are micronutrients. These are regulatory substances that affect metabolic processes in the body. They must also enter our body for full functioning, but they are enough for us in smaller quantities than BJU.

Let's understand the concept.

What are Vitamins? What is the role of vitamins?

Vitamins are low molecular weight organic compounds that the body needs for normal functioning. They are important for growth, development, regeneration, and health maintenance.

Vitamins affect the regulation of metabolism, and with their lack, in addition to vitamin deficiency, metabolic disorders are observed. They help cleanse the body and remove toxins, improve the quality of skin, nails and hair, slow down the aging process, increase immunity, promote cell regeneration, affect the emotional, hormonal background, increase energy and physical strength, mental activity, affect the formation, strengthening and recovery bones.

Classification of vitamins

Vitamins are fat-soluble and water-soluble.

From the above, it follows that you need to eat a variety of foods that contain vitamins of all groups in order to maintain your own health. From the point of view of the vitamin composition, we also need a varied balanced food in order to regulate or keep the metabolism normal (after all, most vitamins affect these processes), which means that vitamins are a necessary component in nutrition for losing weight and maintaining harmony.

Now it's the turn of the minerals 🙂

What are minerals? What is the role of minerals?

Minerals are chemical elements received by the body from the outside and necessary for a person for the correct functioning of all organs and systems. They regulate many physiological processes, from bone formation to blood clotting. Minerals are just as important to the body as vitamins.

Minerals provide muscle strength and bone strength, are responsible for fat burning and cell renewal, and regulate acid-base balance.

Most of the minerals are either quickly used by the body or excreted, so we must constantly replenish their reserves by eating foods rich in minerals.

Only iron can accumulate in our body.

Classification of minerals.

Minerals are conventionally divided into macronutrients and trace elements.

As you can see, without minerals, the full functioning of the human body is also impossible!

See also my article with for a complete picture and idea.

Considering that minerals are found in a variety of foods, it is necessary to include in your diet a variety of dishes on a daily basis, which include foods with useful and necessary vitamin and mineral content.

Interesting fact. The daily intake of all nutrients necessary for the human body is contained in about 50 kg of food.

How many of you will be able to eat such a volume of food per day? 🙂

Here's a fun menu of the daily diet (in order to get all the necessary dose of vitamins):

1. Vitamin E - 10 cups olive oil
2. Selenium - 16 fried eggs or 160 bananas
3. Beta Carotene - 5 carrots or 6 cups squash caviar
4. Vitamin C - 15 oranges or 42 tomatoes

Why is it impossible to get all the necessary vitamins and minerals from food today?

• Every year, the intensification of agriculture leads to an ever greater impoverishment, mineral depletion of soils
• Modern methods of cultivation of vegetables and fruits have significantly reduced (by about 40%) the content of vitamins A, B1, B2, C in them
• Modern methods of refining and purification of basic products lead to a significant loss of protein, vitamins, minerals and valuable fatty acids in them
• After storing the product in the refrigerator for more than 3 days, the content of vitamin C in it is lost by 40%, and at room temperature by 50%
• During heat treatment of varying degrees, from 25% to 90-100% of vitamins can be lost.

There is a lot of controversy about whether vitamins and minerals are needed as supplements to food in the form of capsules or tablets, or is this a too hyped commercial move?

Personally, I have long been of the opinion that special vitamin and mineral complexes as supplements are extremely necessary for us. I briefly described the reasons above. For many years now, my family and I have been taking vitamins all the time. The only question is, WHAT complexes to choose, which manufacturer to prefer? On this topic, I have a separate one that I trust. In this article, I will also tell you why not all pharmacy vitamin complexes are good. What is the difference between synthetic and natural vitamins?

I also have an interesting article on the topic of vitamins called, where I explain again: how important it is to include in your diet a variety of foods containing certain vitamins and minerals every day.

I also advise you to look at my pivot table

Atherosclerosis and Coronary Artery Disease.

Atherosclerosis is a systemic vascular lesion associated with the formation of dense formations of fatty cholesterol plaques on the walls of arteries. When such a lesion occurs in the arteries that feed the heart muscle, coronary artery disease develops, which is accompanied by heart attacks.

Vitamins and minerals required to prevent Atherosclerosis and Coronary Artery Disease:

• Fiber - binds excess cholesterol in the intestines, thereby reducing its absorption.
• Polyunsaturated fatty acids - restore the elasticity of the vascular wall, reduce the risk of coronary heart disease.
• Folic acid - helps the conversion of amino acids homocysteine, the excess of which can lead to compaction of the vessel wall, in methioninewhich does not work in a similar way.
• Vitamin B6 - important for protecting the walls of blood vessels from excess homocysteine, converting it into cystathionine.
• Vitamin B12 - protects the walls of blood vessels from compaction.
• Vitamin C - strengthens the walls of blood vessels, prevents the processes of lipid peroxidation, leading to damage to the walls of blood vessels.
• Vitamin E - protects the heart muscle from the damaging effects of free radicals, reduces the risk of coronary heart disease.
• Calcium - with its lack, the predisposition to clumping platelets increases, which increases the risk of blood clots and blockage of the coronary arteries. Calcium also helps to lower blood cholesterol levels.
• Chromium - normalizes fat metabolism, prevents the development of atherosclerosis.
• Magnesium - restores heart rate and prevents blood vessels from hardening. It is especially effective when taken together with preparations containing Calcium.
• Selenium - protects the vascular wall from the damaging effects of free radicals, prevents lipid peroxidation.
• Beta-Carotene - Reduces the likelihood of heart muscle damage.
• Coenzyme Q10 - reduces the susceptibility to thrombus formation.

Attention: Studies have shown that a diet high in refined starch and sugar contributes to the development of atherosclerosis and damage to the heart muscle. If there is a danger of heart disease, it is necessary to exclude sugar and refined starch (buns and cakes) from the diet.
It has been proven that the increased content of carbon monoxide in the atmosphere stimulates the development of multiple sclerosis. Remember, cigar smoke contains a lot of it. And don't smoke yourself!

Hypertonic disease.

Hypertension is a chronic disease, the main symptom of which is a systematic increase in blood pressure. The onset of hypertension can be promoted by frequent nervous overstrain, stress, hormonal disorders, obesity, a sedentary lifestyle, unhealthy diet. An important cause of hypertension is currently considered to be insufficient intake of vitamins and minerals, and the development of cellular starvation as a result.

Vitamins and minerals necessary for the prevention of hypertension:

• - are an important condition for regulating fat metabolism, maintain the elasticity of the vascular wall, preventing the development of hypertension.
• Vitamin A - prevents the development of hypertension.
• Vitamin C - prevents the processes of lipid peroxidation, protecting the walls of blood vessels from damage.
• Vitamin D3 - affects the absorption and absorption of calcium, which maintains normal blood pressure levels.
• Calcium - participates in the regulation of blood pressure levels.
• Magnesium - helps to reduce vascular tone and lower blood pressure.
• Potassium - a lack of it can increase blood pressure.

Attention: found that frequent alcohol consumption, even in small amounts, contributes to the development of hypertension. In case of hypertension, it is necessary to limit the intake of products containing caffeine: strong tea, coffee, chocolate, as well as red meat and egg yolk, because they contain arachidonic acid, which helps to constrict blood vessels.

2. DISEASES OF THE RESPIRATORY ORGANS

Colds, chronic bronchitis.

Viruses and bacteria are most often the cause of colds, chronic diseases of the bronchopulmonary system. Only a strong immune system can cope with this, which must be constantly supplied with vitamins and minerals.

Vitamins and minerals needed to prevent colds and chronic bronchitis:

• Vitamin C is the most famous anti-cold remedy. It is an antioxidant, helps the immune system, prevents the damaging effect of free radicals.
• Vitamin A and E - in combination with vitamin C, they protect the body from the damaging effects of free radicals.
• Selenium is a powerful antioxidant that strengthens the immune system, protects the cells of the body from damage.
• B vitamins - are necessary for maintaining a high level of the immune system.
• Polyunsaturated fatty acids - protects body cells from damage by viruses, increases the efficiency of the immune system.

Bronchial asthma.

Bronchial asthma is a chronic disease of the respiratory system, which is characterized by frequent attacks of suffocation resulting from a violation of the patency of small bronchi. In this case, as a rule, there is a spasm of the muscles of the small bronchi, edema of their mucous membranes and the release of viscous sputum. Bronchial asthma is an allergic disease.

See also:

Vitamins and minerals needed to prevent bronchial asthma:

• Vitamin PP (nicotinic acid) - reduces the number and severity of attacks of bronchial asthma.
• Vitamin B6 - helps to overcome asthmatic shortness of breath.
• Vitamin B12 - facilitates breathing for asthmatics, helps relieve bronchospasm and has an anti-allergic effect.
• Vitamin C - reduces the frequency and severity of asthmatic attacks, increases the effectiveness of the immune system.
• Manganese - has antiallergic effect.
• Magnesium - promotes the expansion of the bronchi, prevents the development of asthmatic attacks of suffocation.
• Polyunsaturated fatty acids - prevent swelling of the bronchial mucosa and spasms of small bronchi.

3. DISEASES OF THE DIGESTIVE ORGANS

Peptic ulcer and 12 duodenal ulcer.

A peptic ulcer is a complex pathological process, which is based on an inflammatory response of the body with the formation of damage to the mucous membrane of the stomach or duodenum 12. The most common cause of the occurrence is bacteria, as a result of their multiplication in these areas arises:

• inflammation that disrupts gastric motility;
• an increase in the acid-forming functions of the digestive glands;
• weakening of the protective barrier of the mucous membrane.

For prevention and treatment, dietary nutrition with the use of vitamins and minerals with food is of great importance.

Vitamins and minerals required for the prevention of gastric ulcer and 12 duodenal ulcer:

• Polyunsaturated fatty acids - necessary for the formation of "good" eicosanoids, which increase the resistance of the gastric and intestinal mucosa to damage and accelerate the healing process of ulcerative lesions of the mucosa.
• Vitamin A - prevents the development of peptic ulcer disease during stress.
• Beta-Carotene is a provitamin A and also protects the mucous membrane from excessive exposure to hydrochloric acid under stress.
• Vitamin B6 - helps to increase the protective properties of the gastric and intestinal mucosa.
• Vitamin C - prevents the occurrence of complications of peptic ulcer in the form of gastric bleeding.
• Vitamin E - counteracts the damaging effect of excess free radicals on the mucous membrane.
• Bismuth - creates a protective cover for the inflamed mucous membrane of the stomach and intestines, helps to destroy bacteria that cause peptic ulcer disease.
• Potassium - prevents ulcerative damage to the mucous membrane and promotes its quickest recovery.
• Manganese - inhibits the release of histamine, which causes ulcers under stress.

Attention: found that caffeine aggravates the manifestations of peptic ulcer disease. Therefore, people suffering from peptic ulcer disease need to limit the use of products containing caffeine: strong tea, coffee, chocolate.

4. DISEASES OF THE LIVER AND GALL BLADDER

Chronic hepatitis.

Chronic hepatitis is an inflammatory, diffuse liver disease that can cause various causes:

• viruses - cause infectious hepatitis B, C, D, G;
• alcohol - ethanol is a hepatotropic poison, damaging liver cells;
• toxic damage to the liver, including drugs and food toxins, and the environment;
• autoallergic damage to liver cells occurs due to the "breakdown" of the immune system, when autoantibodies are formed against their own liver cells.

Vitamins and minerals needed to prevent liver disease:

• Vitamin C - is necessary to increase the body's resistance to any viruses and toxins, prevents damage to liver cells by excess free radicals.
• Folic acid - accelerates the recovery of damaged liver cells.
• Vitamins of group B and B12 - are necessary to maintain the function of the liver and increases their resistance to damaging factors.
• Vitamin E - strengthens the immune system, prevents the development of complications of hepatitis in the form of disturbances in the formation of spectrocytes and damage to the nervous system.
• Selenium - has the ability to protect liver cells from damaging elements, restores damaged cells, strengthens the body's immune system. Works more effectively in combination with vitamin E.
• Lecithin - helps heal the liver with prolonged acute hepatitis.

Attention: it is found that alcohol damages liver tissue. Therefore, it is better for people with liver disease to limit their alcohol intake. REMEMBER that if you have viral hepatitis, too much sugar can interfere with your recovery.

Cholecystitis and gallstone disease.

The gallbladder is a reservoir where bile accumulates, which is produced by the liver. Bile is essential for the breakdown of fats in the intestines. However, if the bile becomes too thick, then its outflow from the gallbladder becomes difficult, it gradually crystallizes and stones consisting of cholesterol and bile acids are formed. Most often, they are formed in women over 40 years old who are overweight and lead a sedentary lifestyle.

Vitamins and minerals needed to prevent gallbladder disease:

• Dietary fiber - helps to reduce cholesterol in bile.
• Vitamin C - lowers blood and bile cholesterol levels, thereby reducing the risk of gallstones.
• Vitamin E - lowers cholesterol in bile.
• Selenium - is an antioxidant, lowers cholesterol levels in blood and bile.
• Magnesium - prevents the formation of gallbladder stones and promotes the expansion of the bile ducts, relieves their spasms.

Attention: it has been found that with excessive consumption of legumes, the likelihood of the formation of cholesterol stones in the gallbladder increases, therefore, in case of gallstone disease, limit the use of beans, beans and lentils.

5. DISEASES OF KIDNEYS AND BLADDER

Kidney and bladder infections.

Kidney infections (glomerulonephritis, pyelonephritis) and bladder infections (cystitis) are more common in women, especially women with a weakened immune system.

Vitamins and minerals needed to prevent kidney and bladder infections:

• Vitamin C is an antioxidant that increases the rate at which antibodies are produced to fight infection.
• Vitamin A - strengthens immunity, prevents damage to kidney cells by excess free radicals.
• Vitamin E - increases the body's resistance to infectious diseases of the urinary system.
• B vitamins - promote the production of antibodies to fight infections, especially during periods of increased nervous and physical exertion.
• Folic acid - increases the speed of reaction of the immune system to the penetration of infectious diseases.
• Pantothenic acid and Riboflavin - accelerates the production of antibodies, thereby enhancing immunity.
• Polyunsaturated fatty acids
• Selenium
• Zinc, Copper, Manganese, Iron - are necessary for the full functioning of the enzyme link of the antioxidant system of the body in full.

Urolithiasis disease.

Kidney stones are formed primarily due to a violation of the acid-base balance in the blood. When it is violated, deviations from the usual chemical reaction occur in the urine and certain salts - oxalates, phosphates, urates - fall into the sediment. In acidic urine - urates and phosphates, in alkaline - phosphates and carbonates, from which the corresponding stones are formed.

Vitamins and minerals necessary for the prevention of Urolithiasis:

• Magnesium - prevents the formation of the most common type of kidney stones, consisting of calcium oxalate.
• Vitamin B6 is essential for the breakdown of oxalic acid, which is found in most kidney stones.
• Potassium - prevents the development of urolithiasis by reducing excessively elevated urinary calcium levels resulting from the consumption of large amounts of animal protein.
• Polyunsaturated fatty acids - increase the production of "good" eicosanoids and prostaglandins in the body, which enhance the body's resistance to infection.
• Selenium - absolutely necessary for the normal functioning of the immune system, participates in the production of glutatoin peroxidase - the main link in the antioxidant system of the body.

6. DISEASES OF THE BLOOD SYSTEM

Anemia.

Anemia is a low number of red blood cells (erythrocytes) in the blood. In this case, fatigue arises, the heart rate rises, shortness of breath occurs at the slightest physical exertion. Anemia can be caused by:

• blood loss due to external or internal bleeding;
• erythrocytes can be damaged or destroyed in case of poisoning and diseases;
• the production of red blood cells in the body is disrupted.

Despite the fact that there are many types of anemia, most of them are based on a lack of iron, folic acid and vitamin B12 in the diet.

Vitamins and minerals needed for anemia:

• Vitamin B2 (riboflavin) - participates in the formation of erythrocytes.
• Vitamin B1 (thiamine) - participates in the process of division and renewal of erythrocytes.
• Vitamin A - contributes to the production of hemoglobin.
• Vitamin B6 (pyridoxine) - participates in the formation of hemoglobin, prevents the development of sickle cell anemia.
• Vitamin B12 (cyanocobalamin) - participates in the formation of erythrocytes, with its lack (due to impaired absorption) in the diet, malignant anemia occurs with damage to the brain and central nervous system.
• Vitamin E - strengthens the cell membrane of erythrocytes.
• Vitamin C - increases the absorption of iron.
• - it is necessary for the production of hemoglobin, especially often iron deficiency anemia occurs in women due to monthly blood loss during menstruation.

7. DISEASES OF THE JOINTS AND SPINE

Arthritis and Arthrosis.

Arthritis and Arthrosis - a group of common inflammatory and degenerative diseases, accompanied by pain in the joints. However, most often joint pain is associated with OSTEOARTHRITIS - a degenerative joint change associated with chronic overload. Most often people over 40-50 years old suffer from arthritis. In women, the small joints of the fingers are more often affected, as well as the cervical spine. In men, the hip and knee joints, ankles and the lumbar spine are affected.

Vitamins and minerals necessary for joint diseases:

• A nicotinic acid - helps to reduce pain and increase joint mobility.
• Pantothenic acid - together with other B vitamins, it helps to restore the articular surface, reduce pain.
• Vitamin C - plays a major role in the synthesis of collagen - the main protein component of cartilage and bone, it is necessary for the restoration of the cartilaginous surface of the joint and the treatment of arthritis.
• Vitamin E - helps to reduce pain in arthritis and arthrosis, is an antioxidant, prevents damage to joints by free radicals.
• Copper - one of the main remedies used since ancient times for joint diseases, helps to reduce inflammation and pain in the joint.
• Selenium - together with vitamin E effectively relieves acute pain in inflammatory diseases of the joints, helps to restore the articular surface in arthrosis.
• Polyunsaturated fatty acids - are a source of synthesis in the body of prostaglandins - powerful anti-inflammatory substances that reduce pain and inflammation in arthritis.

Rheumatoid arthritis.

Rheumatoid arthritis is an autoimmune systemic chronic disease of the connective tissue with predominantly joint damage. More often the synovium and joint cartilage are affected. This is a serious illness and a doctor should treat it, but in addition to the main treatment, vitamins are necessary.

Vitamins and minerals needed for rheumatoid arthritis:

• Pantothenic acid - together with other B vitamins, it helps to reduce joint stiffness and improve well-being.
• Vitamin C - reduces the fragility of capillaries, prevents the formation of bruises, characteristic of this disease.
• Vitamin E - helps to reduce pain and increase the mobility of the affected joints.
• Polyunsaturated fatty acids - promotes the production of useful eicosanoids, prostaglandins in the body, which reduce inflammation, pain and swelling of the joints.
• Copper - one of the main remedies used since ancient times for joint diseases, helps to reduce inflammation and pain in the joints.
• Selenium - being a powerful antioxidant and counteracts the damaging effect of free radicals on the joint tissue.
• Zinc - inhibits the development of rheumatoid arthritis, reduces inflammation and joint pain.

Attention: medical research has shown that copper deficiency in the body can contribute to the development of rheumatoid arthritis. At the same time, it has been shown that food containing a large amount of red meat and egg yolks increases inflammation and pain in joints due to the high content of arachidonic acid, which is the source of the formation of a whole group of "bad" eicosanoids in the body.

Osteoporosis.

Osteoporosis is a common disease associated with metabolic disorders, as a result of which the exchange of CALCIUM in the body is disturbed, bones lose strength, and there is a risk of fractures. More common in women over 40 years old due to changes in hormonal balance in the body.

Vitamins and minerals needed for osteoporosis:

• Calcium is especially necessary, but it is very important to create conditions for its assimilation in the body.
• Magnesium - participates in the activation of the biochemical reaction of calcium incorporation into bone tissue.
• Manganese - Essential for the absorption of calcium and strong bones.
• Vitamin D3 is necessary for the full absorption of calcium in the intestine.
• Zinc - enhances the effect of vitamin D3, promotes the complete absorption of calcium and its accumulation in bone tissue.
• Folic acid and Vitamin B6 - essential for the proper formation of the collagen skeleton of the bone.
• Vitamin B12 - is necessary for the functioning of osteoblasts - cells involved in the construction of bone tissue.
• Vitamin K - prevents calcium loss in the urine.
• Boron - reduces the loss of calcium and magnesium in the urine.
• Silicon - binds collagen and elastin together, giving bones strength and elasticity.

Attention: found that caffeine and sugar contribute to the loss of calcium in the urine. For osteoporosis, reduce your intake of coffee, tea and chocolate, as well as various sweets.

Osteocondritis of the spine.

Osteochondrosis is called degenerative-dystrophic changes in the intervertebral disc, as a result of which the disc "sags", the distance between the vertebrae decreases and the function of the spine is impaired. In this case, the nerve roots can be clamped and pain and various disturbances in the work of internal organs can occur.

Vitamins and minerals required for osteochondrosis:

• Selenium - together with vitamin E effectively relieves acute pain in the spine, helps to restore the articular surface.
• Copper - one of the main remedies used since ancient times for joint diseases, helps to reduce inflammation and pain in the spine.
• Silicon - binds collagen and elastin together, giving the intervertebral disc strength and elasticity.
• A nicotinic acid - helps to increase the mobility of the intervertebral joints.
• Vitamin C - plays a major role in the synthesis of collagen - the main protein component of cartilage and bone, it is necessary for the restoration of the intervertebral disc and strengthening the ligaments of the spine.
• Vitamin E - helps to reduce pain, is an antioxidant, prevents free radicals from damaging joints.
• Polyunsaturated fatty acids - are a source of synthesis in the body of prostaglandins - powerful anti-inflammatory substances that reduce pain and inflammation.
• Pantothenic acid - together with other B vitamins helps to restore the articular surface, reduce pain.

Attention: for a successful treatment, in addition to vitamins, daily exercise is also necessary to help restore flexibility and function of the spine.

8. DISEASES OF THE VESSELS

Varicose veins.

Varicose veins are the expansion of the superficial veins of the lower extremities, which is accompanied by impaired blood flow and malfunction of the venous valves, weakness of the venous wall. Promotes development primary varicose veins obesity, pregnancy, prolonged standing and connective tissue weakness (often associated with mineral deficiency), as well as SILICON and SELENIUM deficiency. Secondary varicose veins occurs in connection with a violation of venous outflow, for example, due to stagnant processes in the pelvic or liver.

Vitamins and minerals needed to prevent varicose veins:

• Vitamin C - is necessary for strengthening the venous wall, prevents its damage by excess free radicals.
• Silicon is a part of elastin - a protein that "sticks" together the fibers of the venous wall, thereby giving it strength.
• Selenium - has the ability to protect the venous wall from damaging elements, restores damaged cells, strengthens the body's immune system. Works more effectively together with vitamin E.
• Vitamin E is an antioxidant that prevents free radicals from damaging the venous wall.
• Polyunsaturated fatty acids - are a source of synthesis in the body of prostaglandins - powerful anti-inflammatory substances.

9. ONCOLOGICAL DISEASES

Before considering the relationship between providing the body with micronutrients and the risk of developing oncological diseases, we note that the proposed probiotics due to their bacterial compositionare effective agents for the prevention of cancer. In particular, propionic acid bacteria inhibit the activity of enzymes involved in the formation of mutagens, carcinogens and tumor growth promoters, and also synthesize antioxidant heme-containing enzymes (catalase, peroxidase and superoxide dismutase (SOD)) ...

Stomach cancer.

Stomach cancer most often occurs in men over 40 years of age and ranks 8th in frequency among malignant diseases in men, as well as in people suffering from gastric ulcer, chronic hypovitaminosis (especially vitamin B12) and people who abuse alcohol.

Vitamins and minerals that help prevent stomach cancer:

• Vitamin A - a lack of it increases the risk of this disease.
• Vitamin B12 - its deficiency can cause atrophic gastritis, which increases the likelihood of cancer.
• Vitamin C - protects the stomach lining from damage by nitrosamines, which are formed during frying meat and contributes to the occurrence of cancer. It also increases the efficiency of antitumor immunity.
• Vitamin E is an antioxidant that protects the gastric mucosa from damage by carcinogenic substances generated during cooking.
• Selenium
• Polyunsaturated fatty acids - prevents the multiplication of tumor cells in the body.

Attention: studies have shown that sugar has a strong damaging and irritating effect on the mucous membrane of the stomach and intestines, suppresses the immune system. If there is a danger of stomach cancer, it is necessary to exclude sugar from the diet!

Lungs' cancer.

This disease affects more often men, however, due to the increase in the number of smokers, the incidence among women is also increasing. Many factors contribute to the malignant transformation of lung tissue: exposure to asbestos, heavy metals, radiation, industrial air pollution. However, the main reason for this is SMOKING!

Vitamins and Minerals that Help Prevent Lung Cancer:

• Vitamin A and Beta-Carotene - Studies have shown that the use of these vitamins decreases the risk of this disease.
• Vitamin B12 and Folic acid - prevent the changes in the cells of the bronchopulmonary system preceding cancer (prevent bronchial metaplasia).
• Vitamin C - protects the lungs from the damaging effects of carcinogens contained in tobacco smoke.
• Vitamin E is an antioxidant that prevents damage to the lung tissue by environmental toxins and poisons.
• Zinc - increases the ability of the immune system to defend the lungs against tumor cells. According to the researchers, in lung cancer, there is a decreased level of zinc and an increased loss of it in the urine.
• Selenium
• Polyunsaturated fatty acids - strengthens the immune system.

Attention: studies have shown that increased alcohol consumption, especially beer, increases the risk of lung cancer.

Skin cancer.

The onset of the disease is associated with malignant transformation of cells due to damage to their DNA (genetic apparatus of the cell). The damaging factor here is most often the ultraviolet radiation of the sun, which stimulates the development of one of the three main types of skin cancer: basal carcinoma, squamous cell carcinoma and malignant melanoma. MELANOMA is one of the most dangerous forms of cancer. It develops from skin pigment cells (birthmarks) that are out of control of the body. Therefore, pay attention to the changes occurring with your moles. If the mole grows, changes color and shape, causes pain or itching, an urgent need to see a doctor.

Vitamins and Minerals that Help Prevent Skin Cancer:

• Vitamin E is an antioxidant that protects the skin from damage by ultraviolet rays of the sun.
• Vitamin D - inhibits the growth of malignant melanoma.
• Vitamin A - a lack of this vitamin increases the risk of skin cancer.
• Beta-Carotene - is converted into vitamin A in the body as needed.
• Selenium - a powerful antioxidant, with its lack, antitumor immunity suffers. Acts in the body together with vitamin E.

Mammary cancer.

There are 2 types: the first occurs at a young age, and the second after the onset of menopause. The first one is more associated with a hereditary predisposition, more dangerous and grows faster. However, the risk of developing any type of cancer is related to nutritional factors.

Vitamins and Minerals Helping to Prevent Breast Cancer:

• Vitamin C - is an antioxidant that protects breast cells from free radical damage and malignant transformation.
• Vitamin D - inhibits the growth of cancer cells.
• Vitamin E is an antioxidant that prevents damage to breast tissue by environmental toxins and poisons. prevents the development of precancerous breast tumors.
• Selenium - enhances the effectiveness of antitumor immunity. Acts in the body together with vitamin E.
• Polyunsaturated fatty acids - strengthens the immune system, reduces the likelihood of cancer and improves the healing effect of radiation and chemotherapy.
• Fiber - helps to reduce the risk of breast cancer, because bind the female sex hormone Estrogen in the intestines and remove it from the body. It is proved that it is Estrogen that stimulates the growth of breast tumors.
• Iodine - cancerous and precancerous tumor formations often occur with a lack of IODINE in the body.

Attention: studies have shown that increased alcohol consumption increases the likelihood of developing breast cancer.

Prostate cancer.

It is the most common cancer in men. Up to 70% of men over the age of 80 have signs of prostate cancer (at least at the microscopic level).

Vitamins and Minerals that Help Prevent Prostate Cancer:

• Fiber - helps to reduce the risk of cancer, because bind sex hormones in the intestines and remove their excess from the body.
• Vitamin A - A lack of this vitamin increases the risk of cancer.
• Beta-Carotene - is converted into vitamin A in the body as needed.
• B vitamins - especially B1, B2, B6 - prevent the development of cancer.
• Selenium - enhances the effectiveness of antitumor immunity. Acts in the body together with vitamin E.
• Zinc - increases the ability of the immune system to protect cells from malignant transformation. According to the researchers, in cancer, there is a decreased level of zinc and an increased loss of it in the urine.

Attention: excessive addiction to fatty foods increases the likelihood of cancer. Intense consumption of fats weakens the immune system and decreases its ability to destroy tumor cells.

Colon and rectal cancer.

This type of cancer arises from the cells of the mucous glands of the intestinal epithelium. It is inherited and is more common in people with intestinal polyps.

Vitamins and Minerals Helping to Prevent Colon and Rectal Cancer:

• Vitamin C - slows down the growth of malignant cells.
• Vitamin E - reduces the level of carcinogens, in combination with vitamin C reduces the risk of degeneration of intestinal polyps into cancer.
• Beta-Carotene - effectively prevents cancer.
• Folic acid - its deficiency can increase the risk of cancer.
• Fiber - accelerates the "evacuation" of food masses from the intestine, thereby reducing the contact of food carcinogens with the intestinal wall.
• Selenium - participates in the work of antitumor immunity.
• Calcium - binds certain types of fats, reducing their harmful effects on the intestinal wall.

10. ENDOCRINE DISEASES

Diabetes.

Type 1 diabetes mellitus more often children and people under 30 get sick. This type of person will lose weight, have a "ravenous appetite", an unquenchable thirst and frequent urge to urinate. Because of this, regular insulin injections and monitoring by an endocrinologist are required.
Type 2 diabetes mellitusoccurs more often in people over 40-50 years old and takes the 3rd place in terms of danger to life after oncological diseases and diseases of the cardiovascular system. Its manifestations are dry mouth, intense thirst, frequent urination, itchy skin, fatigue, weakness, slow healing of small wounds and scratches. If these signs appear, be sure to check your blood sugar. In a healthy person - in the range from 3.3 to 5.5 mmol / l. This is another consequence of our comfortable and "tasty" life. Causes:

• sedentary lifestyle;
• abuse of refined (purified from fiber) food;
• excessive passion for sweets, pastries, overeating.

Risk factors:

• heredity;
• obesity. Moreover, the type of fat deposition matters - if fat accumulates mainly in the abdomen, then the risk of developing diabetes is greater than with uniformly proportional fat deposition.

Diabetes mellitus of any type is dangerous with complications. First of all, the eyes suffer (blindness may occur), the kidneys (chronic renal failure develops), the blood supply to the legs and their innervation (sometimes, even before amputation) are disrupted, the blood supply to the heart and brain is disrupted (which leads to myocardial infarction and strokes). It is very difficult to cure! But to facilitate its course and live a full life is real!

How to protect yourself from diabetes?
Avoid being overweight. → How much do you weighb?
To maintain a stable weight, you will have to make adjustments to the diet:

• Never eat a lot at one time.
• Avoid late dinners as it is the food eaten before bedtime that is deposited in the form of fatty deposits (this is how the SUMO wrestlers in Japan eat when they want to gain as much weight as possible and as soon as possible!).
• Try to limit, or rather eliminate, your sugar intake. Replace it with honey.
• Cut back on animal fats.
• Eat vegetables more often, notes are better in small portions.
• Increase your fiber intake.
• Avoid stimulants - tea, coffee, alcohol, cigarettes, chocolate.
• Drink more water.
• Physical exercises - jogging, swimming, Chinese gymnastics (at least 10-15 minutes every day).

Vitamins and minerals that are especially beneficial for diabetes mellitus:

• Vitamin C - ASCORBIC ACID (Vitamin C) protects proteins and fats from oxidation, prevents damage to the walls of small blood vessels, helps more complete absorption of glucose by tissues.
• Vitamin H (Biotin) - Helps lower blood sugar and increases tissue sensitivity to insulin. The daily requirement is 0.15-0.3 mg.
• B vitamins - are important for preventing a dangerous complication of the nervous system - neuropathy.
• Vitamin PP (Nicotinic acid) - participates in the regulation of insulin and blood sugar levels.
• Vitamin E - is an antioxidant and has the ability to prevent some complications, especially disorders in the functioning of the heart and retina, dysfunctions of small blood vessels.
• Magnesium - participates in the regulation of blood sugar levels, energy production, and the release of insulin from. Protects against damage and helps repair the beta cells of the pancreas that produce insulin. When there is little MAGNESIUM, the risk of complications - eye diseases - increases. heart, kidney, development of hypertension.
• Manganese is essential for the absorption of glucose by cells and helps to lower blood sugar levels. MANGANESE is needed for the normal production of insulin in the pancreas.
• Phosphorus - participates in the regulation of blood sugar levels. PHOSPHORUS is a component of the cell membrane, is involved in intracellular metabolism.
• Potassium - its lack impairs the absorption of glucose by tissues and cells. POTASSIUM is a basic element of every living cell, and also for maintaining normal muscle tone and blood pressure. It is necessary for normal metabolism in tissues, for the functioning of the heart, kidneys, brain, liver, and endocrine glands.
• Zinc - participates in the regulation of blood sugar levels and in the regulation of fat metabolism in the body.