Why do humans need vitamins and minerals? 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 receive daily with food, is it enough to solve such a difficult task as maintaining health? And in general, how great are the real benefits of vitamins, are the manufacturers of multi-colored pills cunning, talking about their unconditional need? Let's find out!

The existence of vitamins became known at the end of the 19th century. However, our true interest in this substance was awakened when we clearly understood that vitamins promise us personal benefits. They are can "provide" us with beauty, youth, good health .

Vitamins are our helpers for all occasions. When the cold comes, they protect us from colds. When another stress strikes, they restore our strength, returning energy. They protect us from dangerous free radicals, premature aging, and cancer. Therefore they are called the matter of health. In Great Britain, France and Holland, not relying only on fruits and vegetables as the only sources of vitamins, one in three regularly takes vitamin pills. In Russia - every thirty-third. Meanwhile, as experts in the field of nutrition 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 miscalculation. 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 with vitamin preparations?

To get the required daily vitamin dose 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 recent research, experts suggest increasing this amount to 8 and even 10).

Also consider the following facts:

• In nature, there are no products in which all vitamins vital to 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. Losses in this case range from 40 to 90%.

And now judge for yourself, can you satisfy the "hidden hunger" (the so-called lack of vitamins), even eating right? Specialists of the Institute of Nutrition of the Russian Academy of Medical Sciences are convinced that it is not.

However, say nutritionists, 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 been able to "pack" these substances into a capsule or tablet.

Before meals or after?

If there are no special instructions in the instructions, then vitamin and vitamin-mineral complexes should be taken immediately after meals, and better at the end of the most satisfying 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?

For real effect, take vitamins 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 daily requirement). If 100% is indicated, the drug can be taken every other day. Since, according to research by specialists from the Laboratory of Vitamins and Minerals of the Institute of Nutrition of the Russian Academy of Medical Sciences, the total lack of vitamins in us is approximately 50%.

Vitamins or minerals?

Both. These beneficial substances in combination are called micronutrients. Many minerals and vitamins work well together complementing each other's activities.

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 neighborhood of certain vitamins and minerals is undesirable. Keep this in mind when compiling your menu or taking a vitamin-mineral complex.

Micronutrient antagonists

• Vitamin E is poorly compatible with iron.
• Vitamin C does not combine with B vitamins, as well as its elevated level 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 digestive system.	Retinol: whole milk, butter, egg yolk, oily fish. Carotene: Red, yellow, orange and green colored fruits and vegetables.	1 mg
B - thiamine - B1, riboflavin - B2, pantothenic acid - B5, pyridoxine - B6, folic acid- B9, cyanocobalamin - B12)	Responsible for energy production, support skin health and proper metabolism, promote hematopoiesis, help to keep calm, beneficially influencing the condition nervous systems s.	Whole grain bread, muesli, cereal, greens and leaf 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	It strengthens the immune system, protects against stress, relieves fatigue, increases efficiency, participates in the excretion of cholesterol from the body, and has an anticarcinogenic effect.	All vegetables (especially cabbage, especially sauerkraut, tomatoes, Bell pepper, potatoes, greens). All fruits and berries (primarily black currants, citrus fruits, kiwi). As well as fruit and vegetable juices, rose hips.	70-100 mg
D - calciferols	Affects mineral metabolism, ensures the health of hair, teeth, nails, improves bowel function.	The sun (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	A strong antioxidant - protects cells from the damaging effects 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 leaf color, 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, oily 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 smoothness and elasticity of the skin, participating in the synthesis of collagen.	Liver, cereals (oatmeal, 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	It has a calming effect on the nervous system, helps the heart beat smoothly, alleviates the manifestations of stress and PMS, and prevents spasms.	Wheat bran and sprouts, nuts, cereals, rice, bananas.	300 mg
P - phosphorus	It makes bone tissue strong, actively participates in metabolism, ensures normal muscle function.	Milk, meat, fish, other animal products. Beans, peas, bread (phosphorus is absorbed worse from plant foods).	800 mg
Se - selenium	It is an antioxidant and 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, smell and taste.	Walnuts, seafood, red meat, cheese, nuts, oatmeal.	15 mg

Normal or overdose?

In large quantities, vitamins, especially fat-soluble vitamins 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 doses of vitamins different countries ah, it might be a little different. depending on the climate environmental situation and some other features.

Who needs supplements?

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

Adhere to vegetarianism

Those who avoid animal products are deficient in iron, B vitamins, calcium and zinc.

Optimal solution : multivitamins, mineral supplements, soy products.

Been sick recently

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

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

Expecting a baby, prenatal vitamins

Folic acid extradoses during this crucial period of life (especially early in 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).

Go on a diet

By cutting back on your diet, you are likely to decrease your vitamin intake as well.

Optimal solution : vitamin-mineral complexes.

smoke

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

Optimal solution : do you think we will advise you to increase the intake of vital ascorbic acid? No, stop smoking!

Are you stressed

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

Optimal solution : vitamins of group B, micronutrients-antioxidants: vitamins A, C, E, minerals zinc, selenium, magnesium.

Are you taking medication, are you undergoing treatment?

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

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

Suffer from diabetes

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

Optimal solution : additional intake of the most important vitamins and two trace elements - zinc and chromium, which contribute to 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 environment acting on the body every minute. There is a need to use additional elements to improve health.

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

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

Vitamin A

Increases resistance to infections, improves eyesight, 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: grains, legumes, vegetables, fruits.

Vitamin C

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

Products: fresh green vegetables, fruits.

Vitamin E

Strengthens the heart, promotes hematopoiesis, antioxidant.

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

Calcium

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

Products: fresh green vegetables, fruits, legumes, nuts.

Products: seafood, sea ​​kale, fish, vegetables.

Iron

Component of hemoglobin, increases resistance.

Products: vegetables, grains, nuts, liver.

Magnesium

Carbohydrate and protein metabolism, pH support

Products: vegetables, whole grain, nuts and seeds.

Potassium

Promotes penetration 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

Powerful antioxidant. So, it prolongs youth.

Products: fish, seafood, garlic, vegetables.

Zinc

Growth and repair of tissues, support of mental abilities.

Products: grains, vegetables, nuts, seeds.

Vitamins are compounds of organic nature that are not synthesized in the human body, but come from outside as part of food. Their role is to ensure complete, economical and correct 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, microelements.
The lack of vitamins causes severe disorders or proceeds in a latent form - it reduces efficiency, the general tone of the body and its resistance to adverse factors.

INFLUENCE 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 its conversion to its active form
Vitamin B1: Vitamin B6 slows down the conversion of vitamin B1 into a biologically active form.
Vitamin B12: Increases allergic reactions to vitamin B1. The 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 action 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 action
Iron: Calcium, zinc reduce the absorption of iron
Vitamin A: Increases iron absorption. Hemoglobin levels are higher when taking iron and vitamin A together than when taking iron alone
Vitamin C: Increases iron absorption, enhances iron absorption in the gastrointestinal tract
Calcium: Vitamin D increases the bioavailability of calcium, potentiates the absorption of calcium by bone tissue
Magnesium: Reduces calcium absorption
Zinc: Reduces calcium absorption
Magnesium: Vitamin B6 promotes the absorption of magnesium, the penetration and retention of magnesium in cells
Calcium: Reduces magnesium absorption
Manganese: Calcium, iron impair the absorption of manganese
Copper: Zinc reduces the absorption of copper
Molybdenum: Copper reduces the absorption of molybdenum
Chromium: Iron reduces chromium absorption
Zinc: Vitamin B9 (folic acid) disrupts zinc absorption by forming insoluble complexes; Calcium, iron, copper reduce the absorption of zinc in the intestine
Vitamin B2: Increases the bioavailability of zinc

CHARACTERISTICS OF KEY 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: It negatively affects the liver, contributes to its obesity.
Where is it found: Cabbage, beets, greens, potatoes, carrots.

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

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

Vitamin D
Signs of vitamin deficiency: Sweating, deformity chest and spine, crumbling teeth, susceptibility to diseases respiratory tract, general weakness, irritability, the level of calcium in the blood decreases, excretion of calcium, phosphorus, magnesium from the bones, bone fragility (osteoporosis)
Where is it found: Fish liver, butter, milk, eggs, yeast.

Vitamin B1
Why it is needed: 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: Dryness, cyanosis of the lips, cracks in the corner of the mouth, angulate stomatitis, photophobia, conjunctivitis, tongue dry, bright red, decrease in blood leukocytes, decrease in capillary tone, failure of the digestive organs and liver, hair loss
Where it is found: Milk, meat, liver, eggs, mushrooms, buckwheat, yeast.

Vitamin P (rutin)
Why it is needed: Capillary-strengthening action, reduces pressure.
Signs of vitamin deficiency: Fragility of blood vessels, general weakness
Where it is found: Currants, citrus fruits, wild rose, chokeberry, 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 vegetable proteins.
Signs of vitamin deficiency: Dryness and pallor of the lips, erythema of the back surface of the hands and neck, peeling, furred tongue, edematous, bowel dysfunction - diarrhea, neurasthenic syndrome (irritability, insomnia, depression), neuromuscular pain
Signs of an overabundance of this vitamin: Redness of the skin of the face, a 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, hair discoloration, damage to the arteries of the feet, intestinal ulceration, fatty liver, nervous system disorders (convulsions)
Where it is found: Liver, yeast, eggs, peas, rye bread, meat.

Vitamin B6
Why it is needed: Participates in the metabolism 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 found: Wheat, meat, fish, milk, liver, eggs.

Vitamin B12
Why it is needed: Participates in the formation of nucleic acids, amino acids, hematopoiesis.
Signs of a vitamin deficiency: Decrease in the number of red blood cells
Where it is found: Liver, meat, eggs, fish, milk.

Vitamin Bc (folic acid)
Why it is needed: Synthesis of nucleic acids, located in chromosomes, involved in hematopoiesis.
Signs of a vitamin deficiency: Anemia
Where it is found: Yeast, liver, parsley, lettuce, onions, meat, eggs.

Vitamin H
Why it is needed: 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, contributes to normal capillary permeability (collagen synthesis).
Signs of vitamin deficiency: Scurvy (swollen gums, loose teeth), pale and dry skin, anemia, bleeding gums, neurosis, decreased protein use
Signs of an overabundance of this vitamin: Worsens the condition with rheumatism, increased blood clotting (blood clots), a large dose in the form of ascorbic acid causes irritation of the gastric mucosa, gastritis, destroys vitamin B12, inhibition of insulin production, increases blood sugar and urine, accelerates the formation of stones in kidneys, 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
Why it is needed: 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: Lettuce, cabbage, carrots, tomatoes, milk, eggs, meat.

Vitamin Z
Signs of vitamin deficiency: Fragility of capillaries, hemorrhages

Vitamin Choline
Why it is needed: Promotes the release of the liver from fatty acids, neutralizes harmful substances.
Signs of vitamin deficiency: Cirrhosis and necrosis of the liver, impaired metabolism of fats 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 the metabolism, promotes the accumulation of fat-soluble vitamins (retinol) in the body.
Signs of vitamin deficiency: Muscle weakness, deterioration of sexual function
Where is it found: Vegetable oil, liver, green vegetables (lettuce, parsley, dill, green onion), soy, sea buckthorn, legumes, eggs.

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

ESSENTIAL MACRO NUTRIENTS

Calcium (Ca)
Function in the body: The mineral component of bone tissue, neutralizes harmful acids, increases resistance to malignant tumors ( component 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), a large 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.
Signs of an element deficiency: Fragility of bones and pain in them, fragility of nails, hair, diseases of the teeth (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 is contained: 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 motility, increases bile secretion, promotes a surge 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 (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.
When an element is missing: In the kidneys, degenerative changes, necrotic phenomena develop, the content of Ca increases in the walls of blood vessels, the heart muscle, arrhythmia, tachycardia, dizziness, fatigue, insomnia, nightmares.
Where is contained: 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 excretion of Na from the body.
Where it is contained: 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 the 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 is contained: Walnuts, beans, peas, buckwheat, millet, hazelnuts, cottage cheese, eggs.

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

Chlorine (Cl)
Function in the body: Normalizes water metabolism, regulates the formation of gastric juice.
Where it is found: 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, destruction of bones.
Where it is found: Oysters, mussels, shrimps, crabs, squids, beef liver, wheat, rye, fish, eggs, green vegetables.

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

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

Iron (Fe)
Function in the body: Hematopoiesis, tissue respiration.
With an element deficiency: Anemia
Where it is found: Liver, meat, eggs, nuts.

Nickel (Ni)
Function in the body: Hematopoiesis.
With an excess of the element: Diseases of the cornea of ​​​​the eyes.

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

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

Zinc (Zn)
With a lack of an element: Sexual underdevelopment, growth retardation, loss of appetite, pancreatic diseases ( diabetes)
Where it is found: Products of animal origin.

The role of vitamin C in the body

Vitamin C increases the concentration of interferon in the blood. These are immune structures produced by the body from protein in cases where dangerous viruses appear.
Often the action of vitamin C is similar to the action of interferon molecules. Vitamin increases the amount of antibodies in the blood and stimulates the release 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 squirrel. The vitamin content 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 excitatory substances), through which all our sensations are transmitted.
Just as healthy body cells are always young, a healthy hormonal structure almost always feels good. It should be considered the norm that, waking up in the morning, a person must meet the new day with joy, as happens with 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 shaping a person’s high spirits. First of all, people who, due to a lack of love in the first days and weeks of life, were incorrectly biochemically “programmed”, as well as those who constantly 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. Protecting and nourishing the hypothalamus, it promotes the production of sex hormones, stress hormones, growth hormones, etc. Vitamin C and the amino acid phenylalanine accumulate in nerve cells in order to immediately begin the production of 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 happen, 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 dawn of mankind have been born only with the participation of norepinephrine or beta-endorphin, and vitamin C played a special role in all this. It is not the high content of beta-endorphin in the blood that is decisive, but the ability quickly raise its initially low concentration.
Because dopamine is an intermediate in the synthesis of norepinephrine, it is also dependent on the presence of vitamin C. Dopamine is important for numerous brain functions, most notably muscle nerve control, mood, and sexuality. Vitamin C is also required to ensure the functions of the nerve stimulus serotonin. It decomposes 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 nerve 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 since 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 pharmaceutical tablets and dietary supplements . I wonder how people have survived to this day without this panacea? Surely it's all about the right and balanced diet. The article contains a table of vitamins and microelements, from which you will learn about the content of vitamins in foods and which vitamins to take for you (what vitamins and signs of their lack are needed for).

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 pharmacies?

Spring is the time of hypovitaminosis, i.e. lack of vitamins, and all together ran to the pharmacy. But, generously spending money on vitamins and trace elements in a 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!” And here it is not. The intake of vitamins should occur in a complex, but there is no such complex in tablets. Multivitamin pills do not protect us from diseases and may even increase the risk of developing some malignant tumors. This sensational information appeared in one of the issues of The Lancet, the most influential scientific and medical journal in the world. Scientists do not yet imagine what this complex should be like. Regarding this, there is no reliable scientific data yet. In addition, studies have shown that every third package of multivitamins is either not enough or, conversely, too much. And this is completely unsafe for our body.

In the pursuit of health, you can cause great harm to the body, so try to consume more vitamins and minerals in the form of fresh vegetables and fruits. Want to know which vitamins to take? See tables of vitamins and minerals:

Table of vitamins, the content of vitamins in foods

Vitamin name	What is it needed for	daily rate	Signs of shortage	Best Sources
BUT (skin health)	. Helps grow . Makes skin soft and supple . Heals mucous membranes . Good for eyesight	1mg per day, 100-200g of indicated foods	. Visual impairment at dusk . Dry and rough skin on the arms, calves of the legs . Dry and dull nails . Conjunctivitis . Children have growth retardation	carrots, parsley, dry apricots (apricots), dates, butter, cream ice cream, cheese.
B1 (gut health)	. Contributes to normal nerve function . Supports muscle growth and function . Makes skin smooth and velvety . Improves bowel function	1-2.0 mg per day, in 300g of the indicated products.	. Lack of appetite . constipation . Fatigue and irritability . bad dream	soybeans, seeds, peas, beans, oatmeal, buckwheat, millet, liver, bread with bran.
B2 (lip and eye health)	. Protects mucous membranes . Participates in the metabolism of fats, proteins and carbohydrates . Good for the eyes . Protects from UV	1.5-2.4mg per day, 300-500g of these foods.	Inflammation of the mucous membranes . Itching and pain in the eyes . Dry lips . Cracks in the corners of the mouth . Hair loss	green peas, wheat bread, eggplant, walnuts, cheese.
B6 (hair and nail health)	. Participates in the metabolism of amino acids and fat . Helps muscles, joints and ligaments work . Prevents atherosclerosis . Improves Liver Functions	2.0 mg per day, in 200-400 g of the indicated foods.	. Dermatitis occurs . The development of arthritis, myositis, atherosclerosis and liver disease . Excitability, irritability, insomnia	oatmeal, walnuts, buckwheat, barley and barley groats, raisins, pumpkin, potatoes, hazelnuts, cottage cheese
D (bone health) sun vitamin	. Calcium and phosphorus metabolism . Growth and strengthening of 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, per 100-200 g of the indicated foods.	. 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 . Maintains healthy skin . Promotes the absorption of proteins and fats . Beneficial effect on the sex glands . Helps Vitamin A Work	10 mg per day, in 10-50 g of the indicated foods.	. muscle weakness . Infertility . Endocrine and nervous disorders	vegetable oil, nuts, grains and legumes, corn, vegetables.
FROM (whole body health)	. Protects against infections . Strengthens mucous membranes . Prevents atherosclerosis and strengthens blood vessels . Normalizes the activity of the endocrine system . Prevents aging	75 to 150 mg	. Immunity weakens and ceases to fight back colds and runny noses	1. Sea buckthorn, 2. Blackcurrant, 3. Bulgarian pepper (green), 4. Parsley, 5. Dill, 6. Rosehip, 7. Broccoli, 8. Kiwi, 9. Horseradish, 10. Cabbage. For comparison: oranges are in 12th place, lemons are in 21st, and grapefruits are only in 23rd.

Table of minerals (micro and macro elements in products)

Name	What is it needed for	daily rate	Signs of shortage	Best Sources
Iron	. is integral part hemoglobin . affects the process of hematopoiesis and tissue respiration . normalizes the functioning of the muscular and nervous systems . fights 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 and low hemoglobin in the blood.	Cereal products, 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 overall immunity . infection protection	15mg pregnant. and lactating women more - 20 and 25 mg / day	. psychomotor retardation in children . baldness . dermatitis . decreased immunity and sexual function (in men - a violation of sperm production) . irritability, depression	Hard cheeses, cereals, legumes, nuts, buckwheat and oatmeal, bananas, pumpkin seeds.
Copper	Participates in the synthesis of red blood cells, collagen (it is responsible for skin elasticity), skin cell renewal . promotes proper absorption of iron	1,5-3	. Anemia . pigmentation disorders of hair and skin . temperature 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, metabolism of fatty acids . 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 cold infections . 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 . bone strength	0,5-0,8	. fragility of tooth enamel . inflammatory gum disease (such as periodontitis) . fluorosis	Fluorine comes mainly from drinking water. In some regions, water is specially fluoridated.
Iodine	. Responsible for the functioning of 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 - enlargement of the thyroid gland . baby stops growing . may retard 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 . muscle elasticity 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 body cells, all metabolic processes . important for brain function . involved in the formation of hormones	1.6-2, for pregnant women. and lactating - 3-3.8	. chronic fatigue . decreased attention, memory . muscle spasms . rickets . osteoporosis (brittle 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 . headache . swings blood pressure . calf muscle cramps . hand numbness . heartache . irregular heartbeat . neck and back pain	Bread, especially grain and wholemeal, rice and pearl barley, beans in any form, prunes, almonds, nuts, dark green vegetables, bananas
Sodium	. maintains electrolyte and acid-base balance . normalizes muscle contraction . maintains the tone of the vascular walls . controls the processes of excitability and relaxation	5-10	. acid-base imbalance	Salt, greens, potatoes, corn, olives
Chlorine	. participates in the regulation of water metabolism . it produces hydrochloric acid in the stomach . it affects the acidity of the stomach and the tendency to gastritis	4-6	. stomach acid disorder . gastritis with low acidity	Table 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 pain . tachycardia . pressure increase . skin dysfunction . hair loss . constipation	gooseberries, grapes, apples, cabbage, onions, rye, peas, barley, buckwheat, wheat, soybeans, asparagus

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

The human body is a complex mechanism, the elements of which are interconnected and dependent on each other. The substances entering it most directly affect its work and must be “delivered” in clear dosages. As we have already learned from the second lesson, special importance is attached to proteins, fats and carbohydrates. However, vitamins and microelements 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 products.

vitamins

Vitamins are called chemical compounds necessary for the life of an organism. If they enter it in the required quantities, all systems and organs work smoothly (unless, 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 used in the process of absorption of food and in its composition - so they will be fully absorbed.

Vitamins play a huge role in cell function and cellular metabolism, and vitamin deficiency often leads to all sorts of ailments, collectively known as beriberi. Vitamin deficiency can manifest itself differently in each person.

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

• Vitamin A: promotes growth and development of the body, helps the skin to remain 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: beneficial effect on bowel function, gives velvety and smoothness to the skin, helps to maintain work and growth muscle mass, 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 maintain the health of the eyes and lips.
• Vitamin B6: improves the metabolism of fat and amino acids, has a beneficial effect on the functioning of the liver, is good for hair, prevents atherosclerosis, contributes to the proper 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 phosphorus and calcium metabolism, promotes the growth and strengthening of bones, supports the immune system. Its joint intake with vitamins A and C serves as an excellent prevention and helps to cure conjunctivitis. The main function is to maintain bone health.
• Vitamin E: contributes to the more efficient functioning 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, has a beneficial effect on the functioning of the sex glands. The main function is the preservation of sexual health.

But you should not be zealous with vitamins, because. Their excess is as harmful as their deficiency. Based on this, you need to know your own intake of vitamins, and make sure that they are supplied daily in the right amount.

trace elements

Micronutrients are another important nutritional component used by cells for their cellular activities. In the human body, they are found in scanty amounts (however, they make up to 4% of the total body weight), and they enter it from the air, water and food consumed by a person.

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

Consider the main trace elements and indicate what they are needed for:

• Iron: is part of hemoglobin and proteins, enriches the body with oxygen, promotes the synthesis of DNA and ATP (adenosine triphosphate - a substance that plays an important 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 functioning of the thyroid gland 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 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, lowers cholesterol.
• Cobalt: Helps activate important enzymes, improves protein production, helps produce insulin and vitamin B12.
• Magnesium: is 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 the separation of bile.
• Manganese: maintains the required level of cholesterol, improves the metabolism of fatty acids, 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 sheaths, 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 contributes to its antioxidant activity, is 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 occurrence of cancer.
• Sulfur: helps produce 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: is 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 brain function.
• Fluorine: makes bones strong and elastic, takes part in the formation of tooth enamel and hard dental tissues.
• Chlorine: supports the regulation of water metabolism, 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 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 trace elements, as with vitamins, the principle of sufficiency must be observed with them. Each trace element, like vitamins, has its own consumption rate (the rates are given in the tables below).

Lack of vitamins and minerals

Despite the fact that vitamins and microelements make up an extremely small proportion of body weight, the interconnected work of the body is impossible without them. The functions performed by vitamins and trace elements are affected by factors such as environmental characteristics, food and water quality, intake medicines etc.

According to statistics, about 90% of adults suffer from vitamin and microelement deficiencies. And the fact that this deficiency does not affect health is evidenced by the fact that about 14 million people suffer from acute respiratory infections every year. Russia ranks 63rd in terms of human life expectancy, and one of the important reasons for this, according to UN experts, is the unfavorable environmental situation. In addition to this, life expectancy is declining due to the deterioration of nutrition and the 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. The 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 disturbances in physical and mental development.

It is important to say that vitamins and microelements are practically not synthesized by the body, and their balance must be maintained by competent and high-quality nutrition. However, here you can’t 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 shortage of the necessary substances, they begin to absorb radioactive substances that are similar in structure to useful ones. For example, strontium is absorbed instead of calcium, cesium instead of potassium, tellurium instead of selenium, mercury instead of zinc, 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 trace elements are contained in the right amounts.

Compatibility of vitamins and trace elements

Being the so-called similarity 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 acquaintance):

• 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. You should not use iron with calcium and magnesium, because. they lead to each other's deficiency. Iron also interferes with the absorption of vitamins B12 and E.
• Phosphorus and vitamin D. The former helps the body absorb the latter better.
• Copper is incompatible with zinc and vitamin B12.
• Magnesium and B vitamins. Magnesium helps 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 first contributes to a better absorption of the second.
• Selenium and vitamin E. The first enhances the effect of the second.

talking plain language, the synergy effect that occurs when combining vitamins and trace elements is very important for maintaining health human body and also helps him cope with various kinds of diseases.

And now we're moving on to one of the most important issues How many vitamins and microelements does a person need?

How many vitamins and minerals does a person need

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

• Be guided by the norms developed specifically for the Russian Federation, because. they take into account the social and climatic features 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 for the consumption of vitamins and microelements also depend on anthropological indicators: gender, age, physique, degree of physical activity, and the presence of health problems.
• Each state differs in its eating 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 microelements that are available in our latitudes. In addition, it is required to fill the deficiency of nutrients with vitamin-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 take place and the fact that they may contain any errors and errors, and it is rather problematic to check them. It is best to use the original source (an official document entitled "Norms of physiological requirements for energy and nutrients for various population groups Russian Federation"). It is also very useful to track global trends in the field of nutrition and highlight best recommendations, developed by systems from different countries, but it is available for the most part to those who are professionally versed in the topic presented.

By and large, it is not necessary to thoroughly study dietetics and nutritionology. The formation of a diet rich in vitamins and microelements is also possible due to the observance of a number of effective rules. Next, we bring to your attention these very rules, and after them we present two tables with a visual display of the daily norms of vitamins and microelements.

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

• Try to include 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 nuts, legumes, cereals, dairy products and animal products in your diet (remember that a number of vitamins and minerals cannot be synthesized in the body). It is best to make the diet varied. By the way, a monotonous diet bothers you for a reason, 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 benefits some outlandish imported vegetable or fruit will bring, and secondly, it is far from always possible to regularly get such vegetables or fruits. Focus on fresh, plant-based foods, as 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 by quick freezing (canning is a bad option, because 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 microelements necessary for a person.

Tables of norms of essential vitamins and trace elements

Like the tables from the previous lesson, these help materials are very easy to use. The information is divided into blocks, and opposite each vitamin or trace element there are columns that contain all the necessary data.

Table 1 (Norms and sources of vitamins)

VITAMIN	DAILY RATE	SIGNS OF A SUFFICIENCY	BEST SOURCES
Vitamin A		Visual impairment at dusk, dryness and roughness of the skin on the hands and calves of the legs, dryness and dullness of the nails, conjunctivitis, growth retardation (in children)	Pork and beef liver, cod liver, fatty cottage cheese, butter, butter ice cream, cheese, dates, dry apricots, parsley, dill
Vitamin B1		Sleep disturbances, irritability, fatigue, lack of appetite, constipation	Peas, seeds, soybeans, buckwheat, oat and millet cereals, 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, pain and itching in the eyes, inflammation of the mucous membranes	Green pea, 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, excitability, 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 graying, oral stomatitis, problems during pregnancy (in women)	Fresh greens, liver, cereals, dairy products, meat, beets, legumes, citrus fruits, tomatoes
Vitamin B12		Itching and redness of the skin, shortness of breath, dizziness, depression, apathy, irritability, hallucinations, problems with memory and vision	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 mcg/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, disorders of the endocrine and nervous systems, infertility, vision problems, decreased muscle mass, brittle nails, dry skin, age spots, limestone deposits on the teeth	Cereals, cereals, vegetable oils, vegetables, corn, bean and grain sprouts, 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 mgc per 1 kg body weight/day	Impaired blood clotting, bleeding gums, nosebleeds, digestive and stool disorders, weakness, fatigue, anemia, painful, heavy and prolonged menstruation (in women)	Leaf mustard, parsley, frozen spinach, oregano, dandelion, soy and olive oil, eggs, walnuts, beans, dairy products
Vitamin PP		Fatigue, lethargy, lethargy, irritability, insomnia, weight loss, dizziness, headaches, dry skin, constipation, palpitations	Lean meats, cereals, cereals, kidneys, liver, cheese, dried yeast, instant coffee, peanuts, gelatin, pumpkin and sunflower seeds
beta carotene		Peeling and dry skin, acne, exfoliating nails, unhealthy hair, weakened immune system, vision loss, growth retardation (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 A SUFFICIENCY	SOURCES
	10-20 mg/day	Low hemoglobin, anemia	Cereals, legumes, cottage cheese, eggs, peas, beans, oatmeal and buckwheat, apricots, peaches, blueberries
		Depression, irritability, reduced immunity, dermatitis, baldness, psychomotor retardation (in children), impaired sperm production (in men)	Pumpkin seeds, bananas, oatmeal and buckwheat, legumes, grains, hard cheeses
	1.5-3 mg/day	Mental disorders, low temperature, impaired skin and hair pigmentation, anemia	Nuts, seafood
	0.04-0.07 mg/day	Metabolic disorders, lack of vitamin B12	Strawberries, wild strawberries, peas, beets
Manganese		Atherosclerosis, impaired cholesterol metabolism	soy proteins
	0.04-0.07 mg/day	Shortness of breath, arrhythmia, frequent acute respiratory infections, reduced immunity	Seafood, porcini mushrooms, grapes
	0.5-0.8 mg/day	Fluorosis, gingivitis, brittle tooth enamel	Drinking water
	0.1-0.2 mg/day	Enlarged thyroid gland, slow 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 inflammation, tooth decay, fatigue, irritability	Cheeses, 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	Pain in the back and neck, arrhythmia, pain in the heart, numbness of the hands, cramps in the calves of the legs, pressure drops, headaches, irritability	Cereal bread, wholemeal bread, pearl barley, rice, nuts, bananas, dark green vegetables, prunes, beans
	5-10 mg/day	Violation of the acid-base balance	Olives, potatoes, corn, salt
		Gastritis with low acidity, violation of the acidity of the stomach	Parsley, celery, cabbage, bananas, rye bread, whey, milk, 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 to drink and how much it is contained in products, get acquainted with several drinking regimens and a host of other equally important and useful information.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically proceeds to the next question. The points you receive are affected 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 shuffled.