What does a person need vitamins and minerals for? Useful properties of vitamins and minerals. Vitamins: the right choice

Doubt: should you take extra vitamins from a pharmacy or a natural vitamin dose that you get daily with food is enough to solve such a difficult task as maintaining health? And in general, how great is the real benefit of vitamins, are not the manufacturers of multi-colored pills being cunning, speaking about their absolute necessity? Let's figure it out!

The existence of vitamins became known at the end of the 19th century. However, our real interest in this substance was awakened when we realized for sure that vitamins promise us personal benefits. They are can "provide" us with beauty, youth, well-being .

Vitamins are our helpers for all occasions... When cold weather sets in, they protect us from colds. When the next stress hits, they restore our strength, returning energy. They protect us from dangerous free radicals, premature aging, cancer. Therefore, they are called health matter. In Great Britain, France and Holland, not relying only on fruits and vegetables as the only sources of vitamins, one in three takes vitamin pills on a regular basis. In Russia - every thirty-third. Meanwhile, as nutritionists say, vitamins manifest themselves not by their presence, but by their absence. Useful substances are in short supply - and we become weaker, vulnerable, lethargic.

Nature, creating man, made an unfortunate mistake. On the one hand, she did our life is impossible without vitamins, although this is not food or medicine ... On the other hand, it almost deprived the body of the ability to synthesize and store them for future use. How to resolve the contradiction? Here's what each of us needs to know about vitamins in order to make the right decision.

Vitamins: the right choice

From food or vitamin preparations?

To get the required daily vitamin intake only from food, you need to be sure that your diet is perfectly balanced, and eat 5 servings of fresh fruits and vegetables every day (based on the latest research, experts suggest bringing this amount to 8 or even 10).

And also take into account the following facts:

• In nature, there are no products in which all vitamins vital for the human body are present at once.
• Vitamins are absorbed from food by no more than 20%.
• These delicate compounds break down easily during food preparation and storage. The losses in this case are from 40 to 90%.

Now judge for yourself, can you satisfy your "hidden hunger" (as they call the lack of vitamins), even eating right? Specialists of the Institute of Nutrition of the Russian Academy of Medical Sciences are convinced that no.

However, nutritionists remind, even regular intake of vitamins does not negate proper nutrition , which provides us with other important substances: proteins, fats, carbohydrates, fiber.

Natural or synthetic

There is practically no difference - thanks to modern high technologies for the production of vitamins. Furthermore, synthetic vitamins are absorbed even better than natural ones, which are often found in food in a bound form. However, do not forget that fruits, vegetables and other products additionally contain so-called secondary plant substances (enzymes, flavonoids), which enhance the beneficial effect of vitamins by about 50 times. Until now, not a single laboratory in the world has managed to "pack" these substances into a capsule or tablet.

Before or after meals?

If there are no specific instructions in the instructions, then vitamin and vitamin-mineral complexes should be taken immediately after meals, and it is better at the end of the most hearty meal in the morning. The drug is better absorbed. And for example, taking vitamin C at night (even as part of a cold remedy) can provoke the formation of stones.

From time to time or constantly?

In order to get a real effect, you need to take vitamin products regularly... Carefully study the label, which must necessarily indicate the specific content of each vitamin (it is more convenient when the numbers are given as a percentage of the daily requirement). If it reads 100%, the drug can be taken every other day. Since, according to the research of specialists of the Laboratory of Vitamins and Mineral Substances of the Institute of Nutrition of the Russian Academy of Medical Sciences, the total lack of vitamins in our country is approximately 50%.

Vitamins or Minerals?

Both. These nutrients in combination are called micronutrients. Many minerals and vitamins interact wellcomplementing each other's actions.

Micronutrient partners

• Selenium enhances the antioxidant effect of vitamin E.
• Vitamin C improves the absorption of chromium.
• Vitamin D helps the body absorb calcium and phosphorus.
• Vitamin B6 increases the bioavailability of magnesium.

However, the proximity of certain vitamins and minerals is undesirable. Consider this when composing your menu or taking a vitamin and mineral complex.

Micronutrient antagonists

• Vitamin E is poorly compatible with iron.
• Vitamin C is not compatible with B vitamins, and elevated levels can cause copper deficiency.

Your guide to micronutrients

Vitamins and minerals	What are they responsible for	Sources	Daily dose
A - retinol and carotene - provitamin A	Provides normal vision, participates in skin regeneration, fights infections, is necessary for the normal functioning of the lungs and the digestive system.	Retinol: whole milk, butter, egg yolk, fatty fish. Carotene: fruits and vegetables are red, yellow, orange and green.	1 mg
B - thiamine - B1, riboflavin - B2, pantothenic acid - B5, pyridoxine - B6, folic acid - B9, cyanocobalamin - B12)	They are responsible for the production of energy, maintain healthy skin and proper metabolism, promote blood formation, help to maintain calmness, having a beneficial effect on the state of the nervous system.	Whole grain breads, muesli, cereals, greens and lettuce, potatoes, yeast, nuts, liver.	B1- 1.4 mg B2-1.5 mg B5-6 mg B6-1.6 mg B9-0.2 mg B12-1 mg
C - ascorbic acid	Strengthens the immune system, protects against stress, relieves fatigue, increases efficiency, participates in the elimination of cholesterol from the body, has an anticarcinogenic effect.	All vegetables (especially cabbage, especially sauerkraut, tomatoes, bell peppers, potatoes, herbs). All fruits and berries (primarily black currants, citrus fruits, kiwi). And also fruit and vegetable juices, rose hips.	70-100 mg
D - calciferols	Affects mineral metabolism, ensures the health of hair, teeth, nails, improves bowel function.	Sun (the vitamin is formed from the provitamin contained in the skin under the influence of ultraviolet radiation). Whole milk, sour cream, cream, cod liver, tuna.	0.01 mg
E - tocopherols	Strong antioxidant - protects cells from the destructive action of free radicals, has a positive effect on the brain, blood vessels, nervous system, heart, skin and reproductive system, slows down the aging process.	All vegetable oils, sunflower seeds, nuts, halva.	8-10 mg
K - phylloquinone	Promotes blood clotting. One of the few vitamins that are produced in the body.	Green vegetables: lettuce, cabbage, greens. The darker the color of the leaves, the higher the vitamin content.	About 0.1 mg
Ca - calcium	Serves as a building material for our bones and teeth, maintains the normal state of the nervous system and muscle tissue.	Milk and all dairy products, cheese, fatty fish, green leafy vegetables, chicken eggs.	1000-1200 mg
Cu - copper	Promotes the formation of hemoglobin - a substance that carries oxygen to all tissues and organs, has antimicrobial properties, maintains the smoothness and elasticity of the skin, participating in the synthesis of collagen.	Liver, cereals (oat, buckwheat, millet), seafood, legumes.	900 mcg
Fe - iron	Promotes the transport of oxygen to all body systems.	Red meat, offal, eggs, fatty fish, whole grain bread, dried fruits.	15 mg
Mg - magnesium	Has a calming effect on the nervous system, helps the heart beat smoothly, relieves stress and PMS, and prevents spasms.	Wheat bran and sprouts, nuts, oatmeal, rice, bananas.	300 mg
P - phosphorus	Makes bone tissue strong, actively participates in metabolism, and ensures normal muscle function.	Milk, meat, fish and other animal products. Beans, peas, bread (phosphorus is absorbed worse from plant foods).	800 mg
Se - selenium	It is an antioxidant, reduces the risk of heart disease and cancer.	All grains, seeds, nuts (especially Brazilian), sea fish and seafood, beef, pork.	100 mcg
Zn - zinc	Helps maintain healthy skin and hair, is responsible for puberty, sense of smell and taste.	Walnuts, seafood, red meat, cheese, nuts, oatmeal.	15 mg

Norm or overdose?

In large quantities, vitamins, especially fat-soluble A, D, E and K, which are poorly excreted from the body, can be simply dangerous. Their overdose leads to poisoning and metabolic disorders. Extremely high doses of vitamin A cause headaches, too much vitamin E provokes skin inflammation. By the way, recommended daily intake of vitamins may vary slightly from country to country depending on the climate, ecological situation and some other features.

Who needs supplements?

In certain situations and circumstances, some of us need more vitamins and minerals.

Stick to vegetarianism

Anyone who avoids animal products is deficient in iron, B vitamins, calcium, and zinc.

Optimal solution : multivitamins, mineral supplements, soy products.

Have recently been ill

Supplementation with vitamins will support a weakened immune system and accelerate recovery.

Optimal solution : fresh fruits and vegetables in abundance, vitamin complexes (on the advice of your doctor).

Expecting a baby, vitamins for pregnant women

Extradoses of folic acid during this crucial period of life (especially at the beginning of pregnancy) will reduce the risk of congenital malformations in the fetus.

Optimal solution : increase the daily dose of vitamin B9 to 400 mcg (0.4 mg).

Diet

By cutting back on your diet, you are likely to reduce your vitamin intake.

Optimal solution : vitamin and mineral complexes.

Smoke

Just one smoked cigarette destroys 25 mg of vitamin C - 1/4 of the daily value (!).

Optimal solution : Do you think we will advise you to increase your intake of vital ascorbic acid? No, you better quit smoking!

Are under stress

Under the influence of stress, the consumption of many vitamins (primarily C and B group) increases markedly.

Optimal solution : B vitamins, antioxidant micronutrients: vitamins A, C, E, minerals zinc, selenium, magnesium.

Taking medications, undergoing treatment

Some drugs and medical procedures impair the absorption of vitamins and minerals and reduce their content in the body.

Optimal solution : vitamin and mineral complexes (on the advice of the attending physician).

Have diabetes

The need for micronutrients in this disease increases significantly. Deficiency of vitamins and minerals threatens with complications.

Optimal solution : additional intake of essential vitamins and two microelements - zinc and chromium, which promote the synthesis of insulin, increase immunity, regulate carbohydrate metabolism.

Even if you eat a healthy, balanced and varied diet, you can still talk about the harmful effects of the environment acting on the body every minute. There is a need to use additional elements for health promotion.

Try to determine for yourself what additional excipients you need. See a doctor for advice. Get a blood test if necessary.

Check out this table. She will draw your attention to the vitamins and minerals the body needs.

Vitamin A

Strengthens resistance to infections, improves vision, is good for the skin, a cancer prevention factor, protects against toxins, and therefore prolongs youth.

Products: green and yellow vegetables, herbs, broccoli, spinach, pumpkin, carrots, apricots.

Vitamin B12

Prevents anemia, strengthens the nervous system.

Products: vegetables, fruits.

Vitamin B6

It is necessary for the thymus gland, relieves stress, helps with pregnancy toxicosis.

Products: cereals, legumes, vegetables, fruits.

Vitamin C

Supports adrenal function, strengthens the immune system, promotes hematopoiesis.

Products: fresh green vegetables, fruits.

Vitamin E

Strengthens the heart, promotes blood formation, antioxidant.

Foods: fresh green vegetables, fruits, grains, nuts, seeds.

Calcium

Strengthens bones, is important for the nervous system, fights stress.

Foods: Fresh green vegetables, fruits, legumes, nuts.

Products: seafood, seaweed, fish, vegetables.

Iron

Hemoglobin component, increases resistance.

Products: vegetables, grains, nuts, liver.

Magnesium

Metabolism of carbohydrates and proteins, pH support

Foods: vegetables, whole grains, nuts, and seeds.

Potassium

Promotes the penetration of nutrients through the cell membrane, regulates the activity of the heart, kidneys and skeletal muscles.

Products: legumes, vegetables.

Chromium

Supports blood sugar levels, balances carbohydrate metabolism

Products: grains, vegetables

Selenium

A powerful antioxidant. This means that it prolongs youth.

Products: fish, seafood, garlic, vegetables.

Zinc

Tissue growth and repair, mental support.

Products: cereals, vegetables, nuts, seeds.

Vitamins are organic compounds that are not synthesized in the human body, but come from outside as part of food. Their role is to ensure complete, economical and proper absorption of essential nutrients. That is, it is necessary to understand that the human body can sufficiently use the valuable properties of food only in the presence of all the substances necessary for this - vitamins, minerals, trace elements.
The lack of vitamins causes severe disorders or proceeds in a latent form - it reduces the efficiency, the general tone of the body and its resistance to adverse factors.

EFFECT OF VITAMINS AND MINERALS ON EACH OTHER

Vitamin A: Vitamins E, C protect vitamin A from oxidation
Zinc: Essential for the metabolism of vitamin A and for converting it to its active form
Vitamin B1: Vitamin B6 slows down the transition of vitamin B1 to a biologically active form
Vitamin B12: Increases allergic reactions to vitamin B1. Cobalt ion in the cyanocobalamin molecule contributes to the destruction of vitamin B1
Vitamin B6: Vitamin B12 cobalt ion in the cyanocobalamin molecule contributes to the destruction of vitamin B6
Vitamin B9: Zinc interferes with the absorption of vitamin B9 through the formation of insoluble complexes
Vitamin C: Promotes the preservation of vitamin B9 in tissues
Vitamin B12: Vitamins C, B1; iron, copper under the influence of vitamins C, B1, iron and copper, vitamin B12 turns into useless analogues
Vitamin E: Vitamin C restores oxidized vitamin E, Selenium - Enhance each other's antioxidant effect
Iron: Calcium, zinc reduce the absorption of iron
Vitamin A: Increases the absorption of iron. The hemoglobin level with the combined intake of iron and vitamin A is higher than with the intake of iron alone
Vitamin C: Increases the absorption of iron, enhances the absorption of iron in the gastrointestinal tract
Calcium: Vitamin D increases the bioavailability of calcium, potentiates the absorption of calcium by bone tissue
Magnesium: Decreases calcium absorption
Zinc: Reduces calcium absorption
Magnesium: Vitamin B6 promotes the absorption of magnesium, the penetration and retention of magnesium in cells
Calcium: Decreases the absorption of magnesium
Manganese: Calcium, iron impairs the absorption of manganese
Copper: Zinc reduces copper absorption
Molybdenum: Copper reduces the absorption of molybdenum
Chromium: Iron reduces the absorption of chromium
Zinc: Vitamin B9 (folic acid) interferes with the absorption of zinc due to the formation of insoluble complexes; Calcium, iron, copper reduce the absorption of zinc in the intestine
Vitamin B2: Increases the bioavailability of zinc

CHARACTERISTIC OF MAIN VITAMINS

Vitamin U
Why is it needed: Normalizes the functions of the stomach, has a healing and regenerating effect.
What does an excess of this vitamin lead to:Negatively affects the liver, contributes to its obesity.
Where is it contained:Cabbage, beets, greens, potatoes, carrots.

Vitamin A (retinol)
Why is it needed: Regulates metabolic processes, increases resistance to infections.
Pallor and dry skin, dryness and dullness of hair, acne formation, brittle nails, conjunctivitis, photophobia, night blindness, tendency to renitis, bronchitis, due to degeneration of the gastric mucosa - gastritis, colitis, degeneration of the epithelium of the kidneys (cystitis), degeneration of the uterine epithelium and vagina
Where is it contained: Liver, butter, eggs.

Carotene
Signs of vitamin deficiency:Eczema, weakened activity of sex hormones, premature aging, tumors
Where is it contained: Carrots, pumpkin, parsley, peppers, tomatoes, onions, apricots.

Vitamin D
Signs of vitamin deficiency:Sweating, deformation of the chest and spine, crumbling teeth, a tendency to respiratory diseases, general weakness, irritability, decreased blood calcium levels, excretion of calcium, phosphorus, magnesium from bones, fragility of bones (osteoporosis)
Where is it contained:Fish liver, butter, milk, eggs, yeast.

Vitamin B1
What it is for: Regulates carbohydrate, fat, water-salt metabolism, improves gastric secretion.
Signs of vitamin deficiency: Shortness of breath, impaired cardiac activity, constipation, loss of appetite, rapid mental and physical fatigue, damage to peripheral nerve endings, lethargy
Where it is found: Rye bread, oatmeal, liver, legumes, nuts, buckwheat.

Vitamin B2 (riboflavin)
Why it is needed: Participates in the processes of growth, protein metabolism, improves the function of the organs of vision.
Signs of vitamin deficiency: Dry, bluish lips, cracks in the corner of the mouth, angular stomatitis, photophobia, conjunctivitis, dry, bright red tongue, decreased blood leukocytes, decreased capillary tone, insufficient functioning of the digestive system and liver, hair loss
Where it is contained: Milk, meat, liver, eggs, mushrooms, buckwheat, yeast.

Vitamin P (rutin)
What it is for: Capillary-strengthening effect, reduces pressure.
Signs of vitamin deficiency: Vascular fragility, general weakness
Where it is found: Currants, citrus fruits, rose hips, blackberries, strawberries.

Vitamin PP (nicotinic acid)
Why it is needed: Participates in the formation of enzymes, cellular respiration, improves the secretion of the stomach, pancreas, liver, improves the absorption of plant proteins.
Signs of vitamin deficiency: Dryness and pallor of the lips, erythema of the dorsum of the hands and neck, peeling, coated tongue, edematous, intestinal dysfunction - diarrhea, neurasthenic syndrome (irritability, insomnia, depression), neuromuscular pain
Signs of an excess of this vitamin: Redness of the skin of the face, feeling of heat
Where it is found: Yeast, liver, meat, legumes, buckwheat, potatoes, nuts, rye bread.

Vitamin B3
Why it is needed: Participates in fat metabolism, affects the function of the adrenal glands.
Signs of vitamin deficiency: Dermatitis, discoloration of hair, damage to the arteries of the feet, ulceration of the intestines, fatty liver, disorders of the nervous system (convulsions)
Where it is contained: Liver, yeast, eggs, peas, rye bread, meat.

Vitamin B6
Why it is needed: Participates in the exchange of amino acids, cholesterol, proteins, regulates the nervous system.
Signs of vitamin deficiency: Dry seborrheic dermatitis, conjunctivitis, neuropsychiatric disorders (depression, irritability, insomnia), intensive development of aging processes
Where it is contained: Wheat, meat, fish, milk, liver, eggs.

Vitamin B12
Why it is needed: Participates in the formation of nucleic acids, amino acids, hematopoiesis.
Signs of vitamin deficiency: Decreased red blood cell count
Where it is contained: Liver, meat, eggs, fish, milk.

Vitamin Sun (folic acid)
Why it is needed: Synthesis of nucleic acids, is located in chromasomes, participates in hematopoiesis.
Vitamin Deficiency Signs: Anemia
Where it is found: Yeast, liver, parsley, lettuce, onion, meat, eggs.

Vitamin H
What it is needed for: Regulates the nervous system, participates in fat metabolism.
Signs of vitamin deficiency: Scaly dermatitis, baldness
Where it is found: Eggs, corn, oatmeal, peas, cottage cheese, meat.

Vitamin C
Why it is needed: Participates in metabolic processes, promotes normal capillary permeability (collagen synthesis).
Signs of vitamin deficiency: Scurvy (swollen gums, loose teeth), pallor and dry skin, anemia, bleeding gums, neurosis, decreased protein utilization
Signs of an excess of this vitamin: It worsens the condition in rheumatism, increased blood clotting (blood clots), a large dose in the form of ascorbic acid irritates the gastric mucosa, gastritis, destroys vitamin B12, suppresses insulin production, increases blood sugar and urine, accelerates the formation of stones in kidney, Consumption of vitamin in the form of vegetables and fruits does not cause the listed complications.
Where it is found: Greens, currants, lemon, onions, cabbage.

Vitamin K
What it is for: Participates in the processes of blood clotting.
Signs of vitamin deficiency: Deterioration of blood clotting, bleeding, hemorrhage
An excess of this vitamin: Toxic effect on the body
Where it is found: Salad, cabbage, carrots, tomatoes, milk, eggs, meat.

Vitamin Z
Signs of vitamin deficiency: Capillary fragility, hemorrhage

Vitamin Choline
Why it is needed: Promotes the release of the liver from fatty acids, neutralizes harmful substances.
Signs of vitamin deficiency: Cirrosis and liver necrosis, impaired fat metabolism in the nervous tissue, heart muscle, a tendency to tumor growth
Where it is found: Liver, eggs, oatmeal, rice, cottage cheese, milk.

Vitamin E
Why is it needed: Affects metabolism, promotes the accumulation of fat-soluble vitamins (retinol) in the body.
Signs of vitamin deficiency: Muscle weakness, impairment of sexual function
Where is it contained: Vegetable oil, liver, green vegetables (lettuce, parsley, dill, green onions), soy, sea buckthorn, legumes, eggs.

Vitamin N
Why is it needed: Participates in biological oxidation processes, protects against heavy metal salts
Signs of vitamin deficiency:Neurotic disorders
Where is it contained: Meat, cabbage, rice, milk, green vegetables.

NECESSARY MACROELEMENTS

Calcium (Ca)
Function in the body: The mineral component of bone tissue, neutralizes harmful acids, increases resistance to malignant formations (an integral part of the cell nucleus), a good reserve of Ca keeps the body young for many years.
What causes element deficiency: With a drop in atmospheric pressure (bone pain), high consumption of white flour, sugar.
What negatively affects the assimilation of this element: Excess phosphorus, magnesium, potassium, excess or lack of fat, oxalic acid, white flour products.
What contributes to the assimilation of this element: Vitamin D, carotene, food proteins, citric acid, lactose.
Element deficiency signs: Fragility of bones and pain in them, brittle nails, hair, dental diseases (crumble, cracks appear on the enamel. From the nervous system - irritability, fatigue, anxiety, convulsions, fragility of blood vessels, hypertension, paralysis of the facial nerve and even premature gray hair.
Where it contains: Peas, beans, walnuts, hazelnuts, cottage cheese, lettuce, buckwheat, eggs.

Magnesium (Mg)
Function in the body: Participates in the functioning of muscles, contributes to their flexibility, has vasodilating properties, stimulates intestinal peristalsis, increases bile secretion, promotes the flow of hormones in the morning and vigorous awakening.
Magnesium together with Vitamin B6 (Pyridoxine) prevents the formation of kidney stones. If only magnesium is lacking, kidney stones are most often phosphate stones (calcium compounds with phosphorus), and if only Vitamin B6 is lacking, oxalate stones appear (calcium (Ca) compounds with oxalic acid).
It is known as an anti-stress substance - the additional amount of magnesium helps to increase resistance to stress. Magnesium salts inhibit the growth of malignant tumors.
If an element is missing: In the kidneys, degenerative changes, necrotic phenomena develop, the content of Ca in the walls of blood vessels, heart muscle, arrhythmia, tachycardia, dizziness, fatigue, insomnia, nightmares increase.
Where it contains: Cashews, buckwheat, pistachios, peanuts, hazelnuts, oatmeal, millet, walnuts, peas, beans.

Potassium (K)
Function in the body: Plays an important role in the activity of the heart muscle, has a diuretic effect, promotes the elimination of Na from the body.
Where it contains: Peas, potatoes, currants, apricots, tomatoes, apples, cherries.

Sodium (Na)
Function in the body: Retains water in the body, participates in the processes of intercellular metabolism, excretion of urea.
With an excess of an element: Promotes the removal of K from the body, cellular respiration is weakened, the body's defenses fall.

Phosphorus (P)
Function in the body: Plays an important role in metabolism, participates in the formation of bone tissue, the functioning of the nervous system.
Where it contains: Walnuts, beans, peas, buckwheat, millet, hazelnuts, cottage cheese, eggs.

Sulfur (S)
Function in the body: Participates in the formation of insulin.
Where it contains: Cheese, fish, meat, eggs.

Chlorine (Cl)
Function in the body: Normalizes water metabolism, regulates the formation of gastric juice.
Where it contains: Eggs, milk, cheese.

MICROELEMENTS

Copper (Cu)
Function in the body: Hematopoiesis, transfer of Fe to the bone marrow.
With a lack of an element: Anemia, mental retardation, bone destruction.
Contains: Oysters, mussels, shrimps, crabs, squids, beef liver, wheat, rye, fish, eggs, green vegetables.

Cobalt (Co)
Where it contains: Liver, beets, strawberries, oatmeal.

Manganese (Mn)
Function in the body: Promotes the activity of the endocrine glands, prevents fatty liver.
With a lack of element: Violation of bone formation
With an excess of an element: Changes in bones
Contains: Leafy vegetables, beets, nuts, legumes.

Iron (Fe)
Function in the body: Hematopoiesis, tissue respiration.
With a lack of element: Anemia
Where it contains: Liver, meat, eggs, nuts.

Nickel (Ni)
Function in the body: Hematopoiesis.
With an excess of the element: Diseases of the cornea of \u200b\u200bthe eye.

Iodine (I)
Function in the body: Participates in the formation of the thyroid hormone.
With a lack of an element: Diseases of the thyroid gland, the basal metabolism and the general tone of the body decrease

Fluorine (F)
Function in the body: Participates in the development of teeth, bone formation.
With a lack of an element: Caries
With an excess of an element: Inhibition of fat and carbon metabolism, speckled teeth

Zinc (Zn)
With a lack of an element: Sexual underdevelopment, growth retardation, loss of appetite, pancreatic diseases (diabetes mellitus)
Where it contains: Animal products.

The role of vitamin C in the body

Vitamin C increases the concentration of interferon in the blood. These are immune structures produced by your own body from protein in cases where dangerous viruses appear.
Often the action of vitamin C is similar to that of interferon molecules. The vitamin increases the amount of antibodies in the blood and stimulates the secretion of hormones from the thymus gland, which is the headquarters of the immune system.
This vitamin converts amino acids into so-called biogenic amines, that is, biologically active forms of protein. The vitamin is high in leukocytes, white blood cells that play an important role in the immune system.

In our mental sphere, vitamin C stimulates the production of hormones, neuropeptides and, above all, neurotransmitters (nerve stimulants), through which all our sensations are transmitted.
Just as healthy cells in the body are always young, feelings with a healthy hormonal structure are almost always positive. It should be considered the norm that, waking up in the morning, a person is obliged to meet the new day with joy, as it happens in animals. In this case, hormones and neurotransmitters function normally.
If a person gets out of bed in the morning dissatisfied, depressed, full of gloomy thoughts, then something is wrong with the biochemistry in his nervous system. It shouldn't be. Vitamin C plays a significant, and perhaps the main role in the formation of a person's high spirits. feels pressure from outside and experiences little love and warmth.

Thus, this vitamin plays an extremely important role in the emotional sphere of a person. By protecting and nourishing the hypothalamus, it promotes the production of sex hormones, stress hormones, growth, etc. Nerve cells accumulate vitamin C and the amino acid phenylalanine in order to immediately start producing norepinephrine, a substance that provides us with vigor and cheerfulness, if necessary.
When a dangerous situation suddenly arises, for example, when a car accident is about to occur, we need to react with lightning speed and focus. At the same time - one might say at the speed of light - norepinephrine is produced from phenylalanine, which has an exciting effect on the body, increases blood pressure, and concentrates attention.

Great ideas, works of art, ingenious plans and projects since the time of the emergence of mankind were born only with the participation of norepinephrine or beta-endorphin, and in all this vitamin C played a special role. It is not the high content of beta-endorphin in the blood that quickly raise its initially low concentration.
Since dopamine is an intermediate in the synthesis of norepinephrine, it also depends on the presence of vitamin C. Dopamine is important for numerous brain functions, most notably muscle nerve control, mood and sex life. Vitamin C is also required for the function of the nerve stimulus serotonin. It breaks down the amino acid tryptophan, from which this substance is formed, which provides us with internal relaxation and sleep. Recently, scientists have shown that the fourth of the nervous stimuli - acetylcholine, which improves memory and concentration, is also dependent on vitamin C, which proves the importance of this plant vitamin for our mental health.

Vitamins - "source of health" - words familiar to everyone from childhood, but more and more we began to perceive vitamins as pills, more and more articles began to appear about the deficiency of vitamins and trace elements that cannot be obtained from food, but only from pharmacy tablets and dietary supplements ... I wonder how, without this panacea, people survived to this day? Surely it's all about proper and balanced nutrition. The article contains a table of vitamins and minerals, from which you will learn about the content of vitamins in foods and which vitamins to take for you (what vitamins are needed and signs of their lack).

Every year more and more pharmacies and drugs appear, I wonder why? After all, pharmacies sell drugs that, in theory, treat us. Why then more and more patients and more and more pharmacies?

Spring is the time of hypovitaminosis, i.e. lack of vitamins, and everyone ran to pharmacies together. But, generously spending money on vitamins and minerals in the pharmacy, you need to remember that the constant intake of one vitamin leads to a deficiency of another. Thus, taking vitamin B1 accelerates the loss of other B vitamins. Obviously, this pattern is not limited to B vitamins.

Someone will say: "There is only one way out - multivitamins!" But no. Vitamins should be taken in a complex, but this complex is not in tablets. Multivitamin tablets do not protect us from disease and may even increase the risk of developing certain cancers. This sensational information appeared in one of the issues of "Lancet" - the most influential scientific medical journal in the world. Scientists do not yet know what this complex should be. There are no reliable scientific data on this yet. In addition, studies have shown that in every third package of multivitamins, they are either not enough, or, on the contrary, too much. And this is completely unsafe for our body.

The pursuit of health can cause enormous harm to the body, so try to consume more vitamins and minerals in the form of fresh vegetables and fruits. Would you like to know what vitamins to take? See tables of vitamins and minerals:

Vitamin table, vitamin content in foods

Vitamin name	What is it needed for	Daily rate	Signs of lack	Top sources
AND (skin health)	... Helps to grow ... Leaves the skin soft and supple ... Heals mucous membranes ... Good for vision	1 mg per day, 100-200 g of the specified products	... Blurred vision at dusk ... Dry and rough skin on the hands, calves ... Dry and dull nails ... Conjunctivitis ... In children, growth retardation	carrots, parsley, dry apricots (apricots), dates, butter, butter ice cream, feta cheese.
B1 (gut health)	... Promotes Normal Nerve Function ... Supports muscle growth and function ... Leaves skin smooth and velvety ... Improves bowel function	1-2.0 mg per day, in 300 g of the indicated products.	... Lack of appetite ... Constipation ... Fatigue and irritability ... Bad dream	soybeans, seeds, peas, beans, oatmeal, buckwheat, millet, liver, bran bread.
B2 (lip and eye health)	... Protects mucous membranes ... Participates in the metabolism of fats, proteins and carbohydrates ... Good for the eyes ... Protects from ultraviolet radiation	1.5-2.4 mg per day, 300-500 g of these products.	Inflammation of the mucous membranes ... Itching and pain in the eyes ... Dry lips ... Cracked mouth ... Hair loss	green peas, wheat bread, eggplants, walnuts, cheese.
B6 (hair and nail health)	... Participates in the metabolism of amino acids and fat ... Helps work muscles, joints and ligaments ... Prevents atherosclerosis ... Improves liver function	2.0 mg per day, in 200-400 g of these products.	... Dermatitis occurs ... Development of arthritis, myositis, atherosclerosis and liver disease ... Excitability, irritability, insomnia	oatmeal, walnuts, buckwheat, pearl barley and barley groats, raisins, pumpkin, potatoes, hazelnuts, cottage cheese
D (bone health) "vitamin of the sun"	... Exchange of calcium and phosphorus ... Growing and strengthening bones ... Supports immunity When taken together with vitamins A and C, it helps in the prevention of colds, helps in the treatment of conjunctivitis	2.5 mcg per day, in 100-200 g of these products.	... Fatigue, lethargy ... Children have rickets ... In adults, osteoporosis	egg yolk, porcini mushrooms, butter, sour cream, cream, Cheddar cheese.
E (sex health)	... Protects against carcinogens ... Protects against stress ... Keeps Skin Healthy ... Promotes the absorption of proteins and fats ... Has a beneficial effect on the sex glands ... Helps Vitamin A Work	10 mg per day, in 10-50 g of these products.	... Muscle weakness ... Infertility ... Endocrine and nervous disorders	vegetable oil, nuts, cereals and legumes, corn, vegetables.
FROM (whole body health)	... Protects against infections ... Strengthens the mucous membranes ... Prevents atherosclerosis and strengthens blood vessels ... Normalizes the activity of the endocrine system ... Prevents aging	from 75 to 150 mg	... Immunity weakens and ceases to fight back colds and runny nose	1. Sea buckthorn, 2. Black currant, 3. Bell pepper (green), 4. Parsley, 5. Dill, 6. Rosehip, 7. Broccoli, 8. Kiwi, 9. Horseradish, 10. Cabbage. For comparison: oranges in 12th place, lemons - in 21st, and grapefruits only in 23rd.

Mineral table (micro and macro elements in foods)

Name	What is it needed for	Daily rate	Signs of lack	Top sources
Iron	... is an integral part of hemoglobin ... affects the process of hematopoiesis and tissue respiration ... normalizes the work of the muscular and nervous systems ... fights against weakness, fatigue, anemia	10mg for men and 20mg for women, and 30mg for pregnant women.	Anemia, otherwise "anemia", when there are few red blood cells in the blood and low hemoglobin.	Cereals, legumes, eggs, cottage cheese, blueberries, peaches, beans, peas, oatmeal and buckwheat, apricots
Zinc	... helps produce insulin. ... participates in fat, protein and vitamin metabolism, the synthesis of a number of hormones. ... increases potency in men ... stimulates general immunity ... protection against infections	15mg, pregnant. and lactating women more - 20 and 25 mg / day	... delayed psychomotor development in children ... baldness ... dermatitis ... decreased immunity and sexual function (in men - impaired sperm production) ... irritability, depression	Hard cheeses, grains, legumes, nuts, buckwheat and oatmeal, bananas, pumpkin seeds.
Copper	Participates in the synthesis of red blood cells, collagen (it is responsible for the elasticity of the skin), renewal of skin cells ... promotes proper absorption of iron	1,5-3	... Anemia ... violation of hair and skin pigmentation ... the temperature is below normal, ... mental disorders	Nuts, especially walnuts and cashews, seafood.
Cobalt	... activates a number of enzymes ... enhances protein production ... participates in the production of vitamin B12 and in the formation of insulin	0,04-0,07	... deficiency of vitamin B12, which leads to metabolic disorders.	Beets, peas, strawberries and strawberries (fresh or frozen).
Manganese	... participates in oxidative processes, fatty acid metabolism ... controls cholesterol levels	2-5	... violation of cholesterol metabolism ... vascular atherosclerosis	Soy proteins
	... slows down the aging process ... strengthens the immune system ... is a natural antioxidant. protects cells from cancer	0,04-0,07	... decreased immunity ... frequent colds ... deterioration of the heart (arrhythmias, shortness of breath)	Grapes, porcini mushrooms, seafood
Fluorine	... participates in the formation of hard tissues of teeth and tooth enamel ... strength of bones	0,5-0,8	... fragility of tooth enamel ... inflammatory gum disease (eg, periodontitis) ... fluorosis	Fluoride comes mainly from drinking water. In some regions, water is specially fluoridated
Iodine	... Responsible for the thyroid gland ... Controls the endocrine system ... kills germs ... strengthens the nervous system ... nourishes the gray matter of the brain	0,1-0,2	... in adults - an enlarged thyroid gland ... the child stops growing ... may delay mental development in children	Seaweed, seafood, as well as iodized products - salt, bread, milk (information about this should be on the package)
Calcium	... gives strength to bones and teeth ... elasticity of muscles and internal organs ... necessary for normal excitability of the nervous system and blood clotting	0.8-1 for pregnant women, lactating women up to 1.5-2	... bone and muscle pain, muscle cramps ... joint deformity, osteoporosis (bone fragility) ... dull faded hair ... brittle nails ... tooth decay and gum disease ... irritability and fatigue	Milk, cheeses, cauliflower and white cabbage, broccoli, nuts (walnuts, hazelnuts), asparagus, spinach, wheat germ and bran Vitamin D is important for the normal absorption of calcium
Phosphorus	... participates in the construction of all cells of the body, all metabolic processes ... important for brain function ... participates in the formation of hormones	1.6-2, for pregnant. and nursing - 3-3.8	... chronic fatigue ... decreased attention, memory ... muscle spasms ... rickets ... osteoporosis (fragility of bones)	Fish, seafood, beans, cauliflower, celery, hard cheeses, milk, dates, figs, mushrooms, peanuts, peas
Magnesium	... controls protein and carbohydrate metabolism ... relieves spasms ... improves bile secretion ... reduces nervousness ... maintains tone ... removes cholesterol	0,5-0,9	... irritability ... headaches ... drops in blood pressure ... calf muscle cramps ... numbness of hands ... heartache ... uneven heartbeat ... neck and back pain	Bread, especially cereal and wholemeal flour, rice, and pearl barley, beans in any form, prunes, almonds, nuts, dark green vegetables, bananas
Sodium	... provides electrolyte and acid-base balance ... normalizes muscle contractility ... maintains the tone of the vascular walls ... controls the processes of excitability and relaxation	5-10	... violation of acid-base balance	Table salt, herbs, potatoes, corn, olives
Chlorine	... participates in the regulation of water exchange ... due to it, hydrochloric acid is produced in the stomach ... the acidity of the stomach and the tendency to gastritis depend on it	4-6	... violation of stomach acidity ... low acidity gastritis	Salt, milk, whey, rye bread, bananas, cabbage, celery, parsley
Sulfur	... power generation ... blood clotting ... synthesis of collagen, the main protein that forms the basis for bones, fibrous tissues, skin, hair and nails	0,5-0,8	... joint soreness ... tachycardia ... pressure rise ... skin dysfunctions ... hair loss ... constipation	gooseberries, grapes, apples, cabbage, onions, rye, peas, barley, buckwheat, wheat, soy, asparagus

Make your food healthy, tasty and varied, and at the same time, get rid of diseases and pharmacies. :-)

The human body is a very complex mechanism, the elements of which are related to each other and depend on each other. Substances entering it have the most direct effect on its work and must be "supplied" in clear dosages. As we learned in Lesson 2, emphasis is placed on proteins, fats and carbohydrates. However, vitamins and minerals require no less attention. In the last lesson, we already briefly mentioned them, but now we will try to give comprehensive information on this topic. In conclusion, two tables will be presented on the content of trace elements and vitamins in foods.

Vitamins

Vitamins are chemical compounds necessary for the vital activity of the body. If they enter it in the required quantities, all systems and organs work harmoniously (if, of course, the person is healthy). From the second lesson, we remember that there are water-soluble and fat-soluble vitamins. For this reason, they should be consumed during the absorption of food and in its composition - so they will be fully absorbed.

Vitamins play a huge role in the functioning of cells and cellular metabolism, and vitamin deficiency often leads to all kinds of ailments known collectively as "vitamin deficiency". Vitamin deficiency can manifest itself in different ways for each person.

Let's look at what vitamin is required for (the most famous vitamins are presented):

• Vitamin A: promotes the growth and development of the body, helps the skin to stay supple and soft, has a beneficial effect on the health of the visual apparatus and maintains the health of the mucous membranes. The main function is to maintain the health of the skin.
• Vitamin B1: has a beneficial effect on the intestines, makes the skin velvety and smooth, contributes to the maintenance and growth of muscle mass, and normalizes the nervous system. The main function is to maintain intestinal health.
• Vitamin B2: protects mucous membranes from harmful elements, protects against ultraviolet rays, has a beneficial effect on eye health, improves metabolism. The main function is to preserve the health of the eyes and lips.
• Vitamin B6: improves the metabolism of fat and amino acids, has a beneficial effect on the liver, is good for hair, prevents atherosclerosis, contributes to the correct and stable functioning of joints, ligaments and muscles. The main function is to maintain the health of nails and hair.
• Vitamin C: helps the body cope with infections, prevents atherosclerosis, strengthens blood vessels and mucous membranes, has a beneficial effect on the endocrine system, and prevents premature aging. The main function is to maintain the health of the whole organism.
• Vitamin D: improves the exchange of phosphorus and calcium, promotes the growth and strengthening of bones, supports the immune system. Taking it together with vitamins A and C serves as an excellent prophylaxis and helps to heal conjunctivitis. The main function is to maintain bone health.
• Vitamin E: promotes more efficient work of vitamin A, maintains healthy skin, helps the body absorb proteins and fats, protects the body from the effects of carcinogens, protects the nervous system from stress, and has a beneficial effect on the functioning of the gonads. The main function is to maintain sexual health.

But you should not be zealous with vitamins either, because their excess is no less harmful than the lack. Based on this, you need to know your own intake of vitamins, and make sure that they are supplied in the right volume every day.

Trace elements

Trace minerals are another important nutrient used by cells for their cellular activities. In the human body, they are contained in scanty amounts (however, they account for up to 4% of the total body weight), and they enter it from the air, water and food consumed by humans.

The functions of microelements are many: this is ensuring the activity of enzymes, and the proper functioning of organs, and maintaining immunity, etc. It is easy to guess that a deficiency or excess of trace elements can also lead to diseases.

Let's consider the main trace elements and indicate what they are for:

• Iron: is a part of hemoglobin and proteins, enriches the body with oxygen, promotes the synthesis of DNA and ATP (adenosine triphosphate is a substance that plays a large role in metabolism and energy metabolism), promotes detoxification processes, supports the immune system, has a beneficial effect on the processes of hematopoiesis and tissue respiration, normalizes the work of the central nervous system and muscles, prevents anemia, fatigue and weakness.
• Iodine: regulates the thyroid and pituitary gland, protects against radioactive radiation, is part of some important hormones, supports the central nervous system, has a beneficial effect on mental activity, nourishes the gray matter and neutralizes microbes.
• Calcium: is a part of bones and teeth, as well as cells, transmits nerve impulses, controls the balance of excitation and inhibition processes in the brain, affects the activity of enzymes, makes bones and muscles more elastic, normalizes blood clotting, and lowers cholesterol.
• Cobalt: promotes the activation of important enzymes, improves protein production, helps in the production of insulin and vitamin B12.
• Magnesium: is a part of enzymes, affects energy processes in tissues and organs, has a beneficial effect on the heart, normalizes blood pressure, has an anti-stress effect, normalizes the central nervous system, prevents vascular deposits in diabetes, relieves bronchospasm, has a beneficial effect on female reproductive function, prevents miscarriages and gestosis, controls the metabolism of proteins and carbohydrates, removes cholesterol, improves bile secretion.
• Manganese: maintains the required level of cholesterol, improves fatty acid metabolism, supports oxidative processes.
• Copper: participates in the synthesis of hemoglobin, serves as an antioxidant, increases insulin activity, utilizes carbohydrates, supports the formation of elastin and collagen proteins, supports the formation of nerve membranes, helps to absorb iron, promotes cell renewal.
• Sodium: responsible for the processes of excitability and relaxation, normalizes electrolyte and acid-base balance, normalizes muscle contractility, maintains vascular walls in good shape.
• Selenium: catalyzes the work of vitamin E and promotes its antioxidant activity, is a part of muscle tissue proteins, has antimutagenic and radioprotective properties, has a beneficial effect on reproductive function, normalizes the thyroid gland, strengthens the immune system, prevents premature aging and the onset of cancer.
• Sulfur: helps generate energy, improves blood clotting, promotes the synthesis of collagen, which is part of bones, nails, hair, skin and fibrous tissues.
• Silver: has a bactericidal and antiseptic effect, actively fights hundreds of types of bacteria, is a natural antibiotic, improves immunity.
• Phosphorus: part of bone tissue, maintains acid-base balance, participates in cell growth, preserves genetic information, supports metabolic processes, promotes the formation of hormones, and has a beneficial effect on the functioning of the brain.
• Fluoride: makes bones strong and elastic, takes part in the formation of tooth enamel and hard dental tissues.
• Chlorine: supports the regulation of water exchange, promotes the production of hydrochloric acid, normalizes the acidity of the stomach.
• Chromium: regulates carbohydrate metabolism, maintains the permeability of cell membranes for glucose, prevents diabetes and heart disease.
• Zinc: participates in the work of DNA and RNA macromolecules, is a part of estrogens in women, helps to synthesize testosterone in men, prevents the occurrence of immunodeficiency, helps fight viruses, has wound healing properties, normalizes the central nervous system, promotes insulin production, has a beneficial effect on memory, takes participation in the metabolism of vitamins, proteins and fats, improves immunity.

Despite the importance of microelements, as with vitamins, the principle of sufficiency must be observed with them. Each microelement, like vitamins, has its own intake rate (the rates are given in the tables below).

Lack of vitamins and minerals

Despite the fact that vitamins and microelements constitute an extremely small fraction of body weight, the interconnected work of the body is impossible without them. The functions performed by vitamins and microelements are influenced by such factors as the environment, the quality of food and water, taking medications, etc.

According to statistics, about 90% of adults are deficient in vitamins and minerals. And the fact that this deficit does not affect health is evidenced by the fact that about 14 million people suffer from ARI annually. Russia ranks 63rd in terms of life expectancy, and one of the important reasons for this is, as UN experts believe, in an unfavorable environmental situation. In addition, life expectancy is shrinking due to poor nutrition and lack of natural products in the diet.

If we talk directly about how the deficiency of vitamins and microelements affects the body, then this effect is expressed in a decrease in immunity and diseases of the skin and hair, diabetes and obesity, heart disease and hypertension, scoliosis, osteochondrosis and osteoporosis. Lack of nutrients can cause allergic reactions, gastritis and colitis, bronchial asthma, reduce potency and cause infertility. And the main symptoms of deficiency are delays and impairments in physical and mental development.

It is important to say that vitamins and microelements are practically not synthesized by the body, and their balance should be maintained by competent and high-quality nutrition. However, here you cannot argue with statistics: every year scientists note a decrease in the percentage of vitamins and microelements in food.

When the cells of the body feel a lack of the necessary substances, they begin to absorb radioactive substances similar to their useful structure. For example, instead of calcium, strontium is absorbed, instead of potassium - cesium, instead of selenium - tellurium, instead of zinc - mercury, etc. Such substitution negatively affects the state of the body and health in general. Guided by all this, each person should try to consume as many natural products as possible, in which vitamins and minerals are contained in the required amounts.

Compatibility of vitamins and trace elements

Being a so-called semblance of an engineering device, the human body has its own patterns of combination of vitamins and microelements. These patterns are as follows (we will name only the main ones for familiarization):

• Calcium and vitamins B6, B12, K and D. Vitamins promote better absorption of calcium and reduce the percentage of its excretion.
• Iron and vitamins A, C and B2. Do not use iron with calcium and magnesium, because they lead to each other's deficits. Iron also negatively affects the absorption of vitamins B12 and E.
• Phosphorus and vitamin D. The first helps the body to better absorb the second.
• Copper is incompatible with zinc and vitamin B12.
• Magnesium and B vitamins. Magnesium assists in the absorption of vitamins and calcium. If there is a lot of magnesium in the body, there will be a deficiency of phosphorus and calcium.
• Zinc and vitamins B2 and B6. Zinc is incompatible with vitamin B9.
• Chromium and vitamin C. The former contributes to the better absorption of the latter.
• Selenium and vitamin E. The first enhances the effect of the second.

In simple terms, the synergy effect arising from the combination of vitamins and trace elements is very important for maintaining the health of the human body, and also helps it cope with various kinds of diseases.

And now we turn to one of the most important questions - how much vitamins and microelements does a person need?

How many vitamins and minerals a person needs

Before deciding on the norms of vitamins and minerals, several factors must be taken into account:

• Focus on the norms developed specifically for the Russian Federation, because they take into account the social and climatic characteristics of the country. The climate and environment in which a person lives affect his need for nutrients. But, of course, these parameters are not exhaustive. The norms of consumption of vitamins and minerals also depend on anthropological indicators: gender, age, physique, degree of physical activity, presence of health problems.
• Each state has its own dietary habits, as well as one or another "typical" set of products. In the Russian Federation, for example, there is no such quantity (and such quality) of fruits as in the same countries of Southeast Asia. For this reason, it is necessary to find sources of vitamins and minerals that are available in our latitudes. In addition, it is required to replenish the deficiency of nutrients with vitamin and mineral complexes (you must first consult with a specialist without fail).
• It is not recommended to be guided by the norms of consumption of vitamins and minerals taken from foreign sources. Here the two previous points and the fact that they may contain any errors and inaccuracies take place, and it is quite problematic to check them. It is best to use the original source (an official document entitled "Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation"). It is also very useful to track world trends in the field of nutrition and highlight the best recommendations developed by the systems of different countries, but this is available for the most part to those who are professionally versed in the presented topic.

By and large, it is not at all necessary to thoroughly study dietetics and nutritionology. Formation of a diet rich in vitamins and microelements is possible by observing a number of effective rules. Further, we bring to your attention these very rules, and after them we will give two tables with a visual display of the daily norms of vitamins and trace elements.

In general, you can find a lot of rules, but we will point out only five main ones:

• Try to have fresh vegetables and fruits in your daily diet. Two servings of salad (fresh vegetables and herbs) and 2-3 fruits will supply your body with all the necessary nutrients, and will also have a beneficial effect on the digestive tract.
• Include in your diet nuts, legumes, grains, dairy products and animal products (remember that a number of vitamins and minerals cannot be synthesized in the body). It is best to varied your diet. By the way, a monotonous diet is far from boring, because the body's need for a variety of foods is dictated by nature itself.
• Choose those vegetables and fruits that are familiar to the places where you live. Firstly, it is not known what benefit some outlandish imported vegetable or fruit will bring, and secondly, it is not always possible to get such vegetables or fruits regularly. Focus on fresh, plant-based foods. it is much more useful than the one that has been stored for some time.
• In winter, when there is a lack of light, heat and fresh vegetables and fruits, it is recommended to adjust your diet with vitamin and mineral complexes (do not forget that you need to visit a specialist before choosing a complex).
• It is useful to store fresh frozen vegetables for the winter. But keep in mind that the beneficial elements will only be preserved when frozen quickly (canning is a bad option, since it uses excess salt and vinegar).

And, of course, do not neglect the study and use of special tables, which indicate the daily norms of vitamins and minerals necessary for a person.

Tables of norms of necessary vitamins and minerals

Like the tables in the previous lesson, these aids are very easy to use. The information is divided into blocks, and opposite each vitamin or trace element there are columns in which all the necessary data are indicated.

Table 1 (Norms and sources of vitamins)

VITAMIN	DAILY RATE	SIGNS OF LACK	BEST SOURCES
Vitamin A		Deterioration of vision at dusk, dry and rough skin on the hands and calves, dry and dull nails, conjunctivitis, growth retardation (in children)	Pork and beef liver, cod liver, fat cottage cheese, butter, ice cream, feta cheese, dates, dry apricots, parsley, dill
Vitamin B1		Sleep disturbances, irritability, fatigue, lack of appetite, constipation	Peas, seeds, soybeans, buckwheat, oat and millet groats, beans, bran bread, liver, lean pork, kidneys
Vitamin B2	1.5-2.4 mg / day	Hair loss, cracks in the corners of the mouth, dry lips, stinging and itching in the eyes, inflammation of the mucous membranes	Green peas, wheat bread, walnuts, cheese, eggplant, liver, kidneys, cereals, cereals, meat, dairy products
Vitamin B3	18-20 mg / day	Nervousness, fatigue, sleep disturbances, loss of appetite, dizziness, headaches, gastrointestinal disorders	Kidneys, eggs, liver, millet, rye, fresh vegetables and fruits
Vitamin B6		Irritability, insomnia, irritability, dermatitis, arthritis, myositis, atherosclerosis, liver disease	Liver, cereals, cereals, meat, cottage cheese, pumpkin, raisins, potatoes, nuts (hazelnuts, walnuts)
Vitamin B9	200-500 mcg / day	Anxiety, depression, fear, memory problems, digestive disorders, anemia, premature gray hair, stomatitis in the mouth, problems during pregnancy (in women)	Fresh herbs, liver, cereals, dairy products, meat, beets, legumes, citrus fruits, tomatoes
Vitamin B12		Itching and redness of the skin, shortness of breath, dizziness, depression, lethargy, irritability, hallucinations, memory and vision problems	Meat, liver, fish, cheese, dairy products, yeast, kidneys
Vitamin C		Weakened immunity (as a result of a runny nose and colds, acute respiratory infections), gastrointestinal problems, bleeding gums, dental problems, lethargy, depression, irritability	Fresh fruits and vegetables, cabbage, sea buckthorn
Vitamin D	2.5 μg / day	Fatigue, lethargy, osteoporosis, rickets (in children), tooth decay, loss of appetite, vision problems, weight loss	Butter, eggs, cod liver, cream, sour cream, Cheddar cheese, porcini mushrooms
Vitamin E		Muscle weakness, endocrine and nervous system disorders, infertility, vision problems, decreased muscle mass, brittle nails, dry skin, age spots, limestone deposits on the teeth	Cereals, cereals, vegetable oils, vegetables, corn, sprouts of beans and grains, nuts, mayonnaise, sea buckthorn, dried apricots, puff pastry
Vitamin H	150-300 mcg / day	Fatigue, depression, drowsiness, apathy, insomnia, muscle pain, hair loss, dandruff, inflamed skin	Cereals, cereals, meat, eggs, beef and pork liver, corn, oatmeal, soy
Vitamin K	1 mgk per 1 kg of body weight / day	Decreased blood clotting, bleeding gums, nosebleeds, indigestion and stool problems, weakness, fatigue, anemia, painful, heavy and prolonged menstruation (in women)	Mustard, parsley, frozen spinach, oregano, dandelion, soybean and olive oil, eggs, walnuts, beans, dairy products
Vitamin PP		Fatigue, apathy, lethargy, irritability, insomnia, weight loss, dizziness, headaches, dry skin, constipation, heart palpitations	Lean meat, cereals, cereals, kidneys, liver, cheese, dry yeast, instant coffee, peanuts, gelatin, pumpkin seeds and sunflower seeds
Beta carotene		Peeling and dry skin, acne, peeling nails, unhealthy hair, weakened immune system, decreased vision, stunted growth (in children)	Watermelon, sorrel, apricots, cabbage, zucchini, pumpkin, tomatoes, spinach, milk, liver, egg yolk

Table 2 (Norms and sources of trace elements)

MICROELEMENT	DAILY RATE	SIGNS OF LACK	SOURCES
	10-20 mg / day	Low hemoglobin, anemia	Cereals, legumes, cottage cheese, eggs, peas, beans, oat and buckwheat, apricots, peaches, blueberries
		Depression, irritability, decreased immunity, dermatitis, baldness, delayed psychomotor development (in children), impaired sperm production (in men)	Pumpkin seeds, bananas, oats and buckwheat, legumes, grains, hard cheeses
	1.5-3 mg / day	Mental disorders, low temperature, disturbed pigmentation of the skin and hair, anemia	Nuts, seafood
	0.04-0.07 mg / day	Metabolic disorders, lack of vitamin B12	Strawberries, strawberries, peas, beets
Manganese		Atherosclerosis, violation of cholesterol metabolism	Soy proteins
	0.04-0.07 mg / day	Shortness of breath, arrhythmia, frequent acute respiratory infections, lowered immunity	Seafood, porcini mushrooms, grapes
	0.5-0.8 mg / day	Fluorosis, inflammation of the gums, fragility of tooth enamel	Drinking water
	0.1-0.2 mg / day	Enlarged thyroid gland, stunted growth and development (in children)	Milk, bread, salt, seafood, seaweed
	0.8-1 mg / day	Muscle cramps, muscle and bone pain, osteoporosis, joint deformity, dull hair, brittle nails, gum disease, tooth decay, fatigue, irritability	Cheese, milk, nuts, wheat bran, wheat germ, broccoli, cabbage and cauliflower
	1.6-2 mg / day	Osteoporosis, rickets, muscle spasms, decreased memory and attention, chronic fatigue	Peas, peanuts, mushrooms, figs, dates, milk, hard cheeses, celery, cauliflower, beans, seafood, fish
	0.5-0.9 mg / day	Back and neck pain, arrhythmia, heart pain, numbness in the arms, cramps in the calves, pressure drops, headaches, irritability	Cereal bread, wholemeal bread, pearl barley, rice, nuts, bananas, dark green vegetables, prunes, beans
	5-10 mg / day	Violation of acid-base balance	Olives, potatoes, corn, table salt
		Gastritis with low acidity, violation of the acidity of the stomach	Parsley, celery, cabbage, bananas, rye bread, whey, milk, table salt
	0.5-0.8 mg / day	Constipation, hair loss, skin diseases, high blood pressure, tachycardia, joint pain	Asparagus, soybeans, wheat, buckwheat, peas, barley, rye, onions, cabbage, apples, grapes, gooseberries

And, of course, speaking about proper nutrition, we must not forget about what no person can live without - about water. From the fourth lesson, you will learn how much water you need to drink and how much it is contained in products, you will get acquainted with several drinking regimes and a lot of other equally important and useful information.

Test your knowledge

If you want to test your knowledge of the topic of this lesson, you can take a short test consisting of several questions. In each question, only 1 option can be correct. After you have chosen one of the options, the system automatically proceeds to the next question. The points you receive are influenced by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are mixed.