The normal functioning of the organs and systems of our body is the key to wellness, excellent health and joyful mood. However, not everyone can boast of such happiness. Great amount people suffer from impairment feeling normal, and such symptoms are not always a symptom of serious diseases. Much more often, health problems are provoked by more mundane factors, for example, insufficient intake of vitamins into the body. Let's try to answer the question, what vitamins are necessary and beneficial for the human body?
Vitamins are inherently biologically active elements that are capable of regulating a variety of processes occurring in our body. They take an active part in hematopoiesis and are important for normal operation all systems, especially the nervous, cardiovascular, digestive, and immune systems. Such “particles” are essential for optimal functioning reproductive organs, correct and sufficient formation of enzymes and hormones, and to perform many other functions.
Vitamins useful to humans
Retinol
This vitamin is also known as vitamin A. It takes an active part in the formation of visual purple within the retina of the eye and maintains health skin and mucous membranes, and also protects them from aggressive influences. This substance is involved in the production of proteins and fat metabolism; it is needed to maintain growth processes and to increase resistance to infectious influences.
Thiamine
This is the first representative of the B vitamins - vitamin B1, it takes an active part in the activity of the gastrointestinal tract, and is also extremely important for the normal functioning of the central nervous system. This substance is especially necessary for correct exchange carbohydrates.
Riboflavin
This is vitamin B2, it is also important for fat, carbohydrate and protein metabolism, takes part in the processes tissue respiration and stimulates energy production in our body. In addition, such a substance is necessary for optimal functioning of the central nervous system, digestive system, visual organs. It is involved in hematopoiesis and maintains excellent condition of the mucous membranes and skin.
Niacin
This substance has several names. It is known as vitamin B3, nicotinic acid, and also as vitamin PP. This element is actively involved in the metabolism of fats, proteins, purines and amino acids. It is needed for tissue respiration, glycogenolysis and for the full regulation of redox processes in our body. Niacin is extremely important for the normal functioning of the gastrointestinal tract; it promotes the breakdown of food into particles during digestion and ensures the release of energy from them. Also, such a substance quite effectively reduces the level of “ bad cholesterol", dilates small vessels, optimizes blood microcirculation processes and has mild anticoagulant properties. Niacin is extremely important for skin health, it effectively improves the mobility of joints affected by osteoarthritis, and also has mild sedative properties.
Pantothenic acid
This substance is also called vitamin B5, it is important for the formation of antibodies and for the absorption of other vitamins. In addition, this element perfectly stimulates the production of adrenal hormones, thanks to which it helps to cope with arthritis, colitis, allergies and ailments of the heart and blood vessels.
Pyridoxine
This element is also known as vitamin B6. It is extremely important for the metabolism of protein and a number of amino acids, takes an active part in the metabolism of fats, is needed for hematopoiesis and maintaining the acid-forming function of the stomach.
Folic acid
Or vitamin B9. Actively participates in hematopoiesis, ensures the production of red blood cells and takes part in protein metabolism. Important for growth and development processes, especially during pregnancy.
Cyanocobalamin
Vitamin B12 - takes an active part in hematopoiesis, protein metabolism and prevents the likelihood of fatty liver degeneration.
Ascorbic acid
Vitamin C is needed for all metabolic processes, activation of many hormones and enzymes, regulation of redox processes. This substance stimulates the growth of cells and tissues, activates and supports the immune system. In addition, ascorbic acid affects the permeability of vascular walls, takes part in cholesterol metabolism and activates the absorption of iron inside the intestine.
Calciferol
Vitamin D is needed for the complete transport of calcium and phosphates, takes an active part in the production of bone tissue and enhances their growth.
Tocopherol
This substance is also known as vitamin E. It is extremely important for regulating reproductive function, maintaining immunity, peripheral circulation and activating regenerative processes. Tocopherol is also a powerful antioxidant that slows down aging. It helps reduce blood pressure, ensure optimal blood clotting, prevent anemia, alleviate diabetes, and also Alzheimer's disease.
Vitamin K
This vitamin is also often called antihemorrhagic, because it is responsible for regulating the blood clotting mechanism, preventing internal and external bleeding. It also prevents osteoporosis, ensures kidney function, and has antibacterial and analgesic properties.
Vitamin F
This vitamin combines unsaturated fatty acids, which are important for the normal functioning of the heart, blood vessels and brain. These substances also prevent inflammatory lesions, support the activity of the reproductive system, are important for the health of skin, hair, nails and mucous membranes.
Vitamin H
This substance is also known under the name Biotin or vitamin B7. It plays an important role in metabolism and is necessary for the full activation of vitamin C, regulation of growth and many body functions. Biotin is important for healthy skin, hair and muscles. It slows down the aging process quite well.
We looked at the most essential vitamins for humans. It is unlikely that anyone will doubt that vitamins for the body of both children and adults are very necessary and very important. We can talk endlessly about their benefits, but it is extremely important that they all enter our body in sufficient quantities.
Unfortunately, most of us remember the heart too late - only when faced with cardiac problems. And only a few remember that the heart needs support even if the “fiery motor” functions “like a clock.” In this matter, the benefits of vitamins are difficult to overestimate, because these chemical compounds have an active preventive effect on all organs of the body. Which better vitamins use for the heart and blood vessels, and in what natural sources they are contained, read below.
Which vitamins are best for the heart and blood vessels?
Vitamins- organic chemical compounds necessary for normal growth, development and metabolism. Vitamins cannot be classified as fats, carbohydrates or proteins, since they are not able to provide the body with energy, but they are involved in all metabolic processes. If vitamins are insufficient or absent from food, this is the cause of the development of many diseases. All vitamins are designated by letters of the Latin alphabet or have names that reflect their chemical nature. Vitamins are divided into fat-soluble (A, D, E, K), water-soluble (C, P, B1, B2, B3, B5, B6, B8, B12, folic acid) and vitamin-like substances ( lipoic acid, pangamic acid, choline, inositol, carnitine, vitamin U). may be associated with the presence of free radicals in the body.
Free radicals- very active molecules that have free space for electrons and strive to fill this space by taking away an electron from other molecules. A molecule deprived of an electron becomes a free radical and, in turn, tries to fill the need for the missing electron. This process can last indefinitely. Thus, free radicals in the body cause severe oxidative stress. They activate the aging of the body, disrupt the proper functioning of body systems, especially the immune system, and provoke inflammatory processes. Oxidation of cholesterol in the blood stimulates its “sticking” to the walls of the arteries, the growth of atherosclerotic plaques, which threatens atherosclerosis, coronary heart disease, heart attack, and stroke.
What vitamins are needed to strengthen the heart?
Antioxidant- a substance that neutralizes free radicals, has high chemical activity, is capable of destroying atoms and chemical groups, formed in various diseases due to exposure of the body to certain toxic substances, radiation, nicotine, as well as a number of other factors. Human body has its own natural antioxidants, but doctors are increasingly interested in the ability to control cell growth and kill them with additional antioxidants. The most well-known antioxidants are vitamin C (ascorbic acid), vitamin E (tocopherol) and vitamin A (beta-carotene). Currently, more and more evidence is accumulating that these substances can reduce the likelihood of developing a number of serious diseases in humans (atherosclerosis, stroke, malignant tumors).
The benefits of the vitamins listed above and what foods contain them are described in the following sections of the article.
Vitamin C, good for heart function
When talking about which vitamins are beneficial, we should start with vitamin C ( ascorbic acid), which is a powerful antioxidant - a substance that neutralizes free radicals and thereby prevents damage to the body's cells. Ascorbic acid is necessary for the process of hematopoiesis, normalizes capillary permeability and regulates blood clotting. This healthy vitamin for the body, increases immunity, has an anti-inflammatory effect, strengthens the walls of blood vessels, thins the blood, helps reduce “bad” cholesterol, as it protects lipoprotein cholesterol high density(“good” cholesterol) from oxidation and, accordingly, the walls of blood vessels from the deposition of oxidized forms of cholesterol. The benefit of vitamin C for humans is also that ascorbic acid improves the body’s ability to absorb calcium and iron, significantly increasing the stability of vitamins B1, B2, A, E, pantothenic and folic acids in combination with an adequate amount of vitamin C.
Linus Pauling, two-time laureate Nobel Prize, pays the greatest attention to this vitamin, which is very beneficial for the heart: “The amount of vitamin C that ensures maximum health - let's call it the optimal dose - has not been definitively established. But there is evidence that for different people this dose ranges from 250 mg to 10 g per day.” And further: “The optimal daily dose is about 2.3 g.” JI himself. Pauling took high doses of vitamin C and other vitamins daily for decades. Great scientist before last days throughout his life (and he lived 93 years) he retained a clear mind, good physical fitness, high efficiency, actively led the International Academy of Sciences, which includes 118 Nobel Prize laureates. It is usually recommended to take vitamin C in doses of 300-500 mg in all months whose names contain the letter “r” (September, October, November, December, January, February, March, April).
The meaning of this one the best vitamins for the heart it is difficult to overestimate: a low level of ascorbic acid in the blood of people over 40 years of age (below 2 mg/l) increases the risk of myocardial infarction by 3 times!
Main plant sources of vitamin C in the diet
The main sources of vitamin C are foods plant origin: oranges, lemons and other citrus fruits, bell peppers, tomatoes, leafy green vegetables, cauliflower and cabbage, broccoli, Brussels sprouts, baked jacket potatoes, green onions, apples, peaches, apricots, persimmons, strawberries, black currants, melon, kiwi, rosehip, sea buckthorn, rowan.
Also sources of essential vitamins are herbs rich in ascorbic acid: parsley, sorrel, red pepper, cayenne pepper, oats, nettle, raspberry leaf, alfalfa, burdock root, chickweed, eyebright, fennel seed, fenugreek (shamballa), hops, horsetail, peppermint, yarrow, plantain, red clover, skullcap.
These heart-healthy vitamins are virtually absent from animal products.
Daily dose vitamin C: 100-200 mg under normal conditions. For illnesses, injuries, stress, in hot climates, after 50 years, the dose should be increased to 200-400 mg.
Vitamin A to support heart function
The benefit of vitamin A (retinol) for the human body is that it actively participates in the redox processes of the body, including the regulation of protein synthesis, cholesterol content, metabolism, helps strengthen the walls of blood vessels, the functions of cell membranes, promotes the growth of new cells, slowing down the aging process, is necessary for the formation of bones, teeth, and fat deposits.
Vitamin A, which strengthens the heart, can be synthesized in the body as a result of the oxidative breakdown of beta-carotene. Vitamin A and beta-carotene neutralize very dangerous species free radicals - oxygen radicals and polyunsaturated acid radicals, thereby protecting cell membranes. The antioxidant effect of beta-carotene is expressed in the prevention of heart and vascular diseases, in protecting of cardio-vascular system people with angina pectoris in increasing the level of “good” cholesterol (HDL) in the blood.
When consuming foods containing vitamin A, it is necessary to simultaneously eat foods containing vitamin E, since its deficiency interferes with the absorption of vitamin A.
Zinc helps convert vitamin A into its active form, so zinc deficiency leads to impaired absorption of vitamin A.
Sources of essential vitamin A for the body
Sources of vitamin A for the body– these are products of plant origin: red, yellow and orange vegetables and fruits (carrots, pumpkin, bell peppers, peaches, apricots, apples, grapes, watermelon, melon, rose hips, sea buckthorn, cherries), green vegetables (spinach, broccoli, green onions ), legumes (soybeans, green lentils, peas).
Also plant sources vitamin A are the following herbs: kelp, nettle, parsley, cayenne pepper, sorrel, oats, peppermint, raspberry leaves, fennel, lemongrass, plantain, sage, burdock root, alfalfa, bearberry, hops, horsetail, mullein, clover.
Animal products: milk, butter, sour cream, cottage cheese, cheese, egg yolk, liver (especially beef), fish oil, fish caviar.
Daily dose of vitamin A: 1000 mcg.
Vitamin E essential for the heart
What other vitamins are good for the heart and blood vessels and are recommended for regular use? Vitamin E (tocopheryl acetate) as an antioxidant slows down the formation of free radicals and lipid (fat) oxidation, thereby protecting cells from damage; prevents other fat-soluble vitamins from being destroyed by oxygen, helping the absorption of vitamin A. Tocopherol takes part in tissue regeneration, in the formation of elastic and collagen fibers of the intercellular substance, which slows down aging, and can even prevent the appearance of senile pigmentation. Vitamin E is important for the heart and blood vessels, as it is able to prevent increased blood clotting, improves peripheral circulation, has a beneficial effect on the condition of blood vessels, normalizes pulse, and reduces blood pressure, reduces blood viscosity, increases the level of “good” cholesterol. The necessary amount of vitamin E to strengthen the heart normalizes myocardial function and strengthens the walls blood vessels, prevents thrombus formation, significantly reduces myocardial oxygen demand.
Mortality from heart disease is highest in people with a high need for vitamin E: men aged 35-50 years, postmenopausal women, and overweight people.
Daily dose of vitamin E: 12-15 mg.
Natural and food sources of vitamin E
Natural sources of vitamin E include avocados, green leafy vegetables, cereals, wheat germ, legumes, oats, soybeans, fatty fish, eggs, green vegetables, nuts (especially almonds, peanuts), apple seeds, vegetable oils (olive, sunflower, corn, cottonseed), turnips (fodder turnip), rose hips.
Also natural sources The following herbs contain vitamin E: flax-seed, nettle, oats, raspberry leaf, dandelion, alfalfa.
egg yolk, liver, milk.
Artificial supplements with vitamins E and A (beta-carotene) are not recommended for use in the diet, as there are no serious scientific evidence, confirming a reduction in the risk of cardiovascular diseases when taking vitamins and minerals in various combinations as food additives. We need natural vitamins that we get from food.
On beginning of XXI century, the peak of popularity of nutritional supplements with vitamins and minerals. American government organization Working group on disease prevention" in last years I re-examined the benefits of vitamin supplements. The conclusion is clear: there is no evidence that taking such drugs protects against stroke, hypertension, heart attack, or cancer. Taking vitamin E and vitamin A tablets may even cause harm. In 2013, experts said it was pointless for healthy people over 50 to take similar drugs for prevention purposes.
Vitamin B3, which strengthens the heart, and its sources
The following vitamins, which are essential for the heart and blood vessels, are B vitamins, necessary for energy production. For the cardiovascular system highest value represent vitamins B3, B5, Bg. Which vitamins are best for the heart cannot be answered unequivocally, since each of them performs its own function.
Vitamin B3(vitamin PP, niacin, nicotinamide and niacin) is essential for maintaining normal functioning of the body at all levels, especially for optimal circulation and a healthy heart. Niacin is actively involved in more than 50 reactions during which fat and sugar release energy. Vitamins for heart function dilate blood vessels and help lower blood pressure.
Vitamin B3 is important for the heart, as it increases the chances of recovery for people who have already had a myocardial infarction. It helps fight four main risk factors for the occurrence or development of: low level“good” cholesterol (according to some scientific data, nicotinic acid can increase the concentration of HDL by 30%); high levels of “bad” cholesterol, which accumulates on the inner walls of blood vessels (vitamin B3 reduces LDL levels by 10-20%); increased content lipoprotein (a), which is dangerous for the heart and blood vessels, which increases the likelihood of blood clots and contributes to arterial blockage (niacin in combination with vitamin C reduces this risk); high level triglycerides (blood fats), signaling the development of hypertension.
Eating foods with vitamin B3 to support your heart and sharply reducing your intake of sugar and other carbohydrates - best way cope with high content triglycerides in the blood.
Daily dose of vitamin B3: 20-60 mg
Sources of vitamin B3 in nutrition– these are products of plant origin: various types of cabbage, spinach, tomatoes, carrots, broccoli, avocado, peas, soybeans, lentils, bread, cereals, rice bran, wheat bran, cereal grains, sunflower seeds, ground nuts (peanuts), sprouted wheat, buckwheat, whole grains - oats, barley, corn, rye and porridges made from them, beans, mushrooms, brewer's yeast, dried fruits. The content of easily digestible nicotinic acid in coffee is high.
Animal products: milk, dairy and dairy products, fish (especially tuna), meat and meat by-products (liver, kidneys).
Properties of vitamin B5 and its sources
One of the best vitamins for the heart and blood vessels is vitamin B5 ( pantothenic acid, calcium pantothenate), which activates redox processes, normalizes lipid metabolism, thus participating in the exchange fatty acids. Pantothenic acid has a significant hypolipidemic effect due to inhibition of the biosynthesis of basic lipids, from which low- and very low-density lipoproteins are formed in the liver, and regulates the ratio between “bad” and “good” cholesterol. Vitamin B5 is very important for the metabolism of carbohydrates, fats, amino acids, cholesterol, hemoglobin, histamine, acetylcholine. Pantothenic acid is necessary for the synthesis of adrenal hormones - glucocorticoids, which affects the treatment of heart and vascular diseases, arthritis, allergies, and also reduces the negative effects of stress. In the body, vitamin B5 is produced in significant quantities by E. coli.
Calcium pantothenate increases the effectiveness of cardiac glycosides.
Daily dose of this essential vitamin for the heart: 5-10 mg.
Food sources of vitamin B5 are plant foods: green leafy vegetables, cauliflower, barley, oatmeal and buckwheat, peas, brown, red and black rice, hazelnuts, yeast.
Animal products: egg yolk, milk and dairy products, fish caviar, chicken meat, offal (heart, liver, kidneys).
Vitamin B6 and its natural sources
And finally, it’s time to learn about the properties and sources of vitamin B6 (pyridoxine), necessary for normal metabolism. It is involved in the functioning of the central and peripheral nervous systems, participates in the synthesis of protein, hemoglobin, enzymes, prostaglandins, histamine, increases the use of unsaturated fatty acids, helps reduce the level of lipids and cholesterol in the blood, converts folic acid into its active form, stimulates hematopoiesis, improves myocardial contractility. Pyridoxine is synthesized in the body by intestinal microflora.
Vitamin B6 improves lipid metabolism in the presence of atherosclerosis. Vitamin B6 in combination with vitamin B12 prevents blockage of arteries (thrombosis).
Vitamin B6 acts as a diuretic (increases urine production), helping to reduce high blood pressure and thus protect the cardiovascular system.
Daily dose of vitamin B6: 1.5-3.0 mg.
Sources of vitamin B6. Plant-based foods: whole grain cereals, green leafy vegetables, potatoes, carrots, cabbage, corn, legumes, buckwheat and wheat cereal, rice, avocado, bananas, walnuts, molasses, field mustard, soybeans, yeast.
Herbs rich in vitamin B6: alfalfa, plantain, oat straw, catnip.
Animal products: egg yolk, fish, cod liver, oysters, milk, meat, offal (kidneys, heart, liver).
Now, knowing what vitamins are needed for the heart, do not forget that normal functioning cardiovascular system (as well as other systems) is impossible without good nutrition, providing the body with all the necessary natural organic substances.
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Vitamins are necessary for the body to absorb all incoming food nutrients, for the development and restoration of cells and tissues. Not a single living cell, not a single organism in nature, just like the human body, can exist and develop normally without vitamins. How many and what vitamins are needed for the human body? Let's look into it in detail.
The word “vitamin” is derived from the Latin “vitae” - life. Vitamins are involved in metabolism, regulate the use and absorption of proteins, fats and carbohydrates - the main components nutrients.
Vitamins are organic compounds of varied chemical nature with different chemical structure, found in plants and food, are necessary for the human body at any age.
In the human body, they bind to proteins, forming enzymes and enzyme compounds, participate in the formation of hormones, and influence human development.
The importance of vitamins for the human body is very great, although the body requires them in very small quantities - healthy person only a few hundred milligrams are needed per day various types vitamins
Lack of vitamins causes weakening of the body, leading to serious illnesses- avitaminosis and hypovitaminosis, in which metabolism and many body functions are disrupted.
Vitamins for human health
Currently, science knows more than 20 natural vitamins, which are contained in medicinal plants, in the food consumed. They are designated in capital letters Latin alphabet, the most common of them: A, B vitamins: B1, B2, B6, B12; C, D, K, P, RR.
Vitamins A, D, E, K belong to fat-soluble vitamins, they can accumulate in the liver and adipose tissue. Vitamin C and B vitamins are water-soluble; in excess, they are excreted from the body with water and do not accumulate significantly.
Some vitamins are synthesized in the human body, but most of comes from food, so it is useful to know which food products of plant and animal origin contain greatest number the most important vitamins for the human body.
Vitamin A— retinol is called the growth vitamin, it regulates the processes of cell growth and reproduction, promotes the normal condition of the skin and mucous membranes, is necessary for normal vision, and increases the body’s resistance to infections.
What does vitamin A contain? Vitamin A is found more in products of animal origin - fish oil, liver, dairy products, providing half of the daily requirement. The rest is reimbursed plant products, which contain carotene, which is converted into vitamin A in the body.
Provitamin A - carotene is most found in fruits and parts of plants, colored orange-red and green colors. There is a lot of carotene in carrots, red peppers, tomatoes, apricots, peaches, rowan berries, rose hips, sea buckthorn, pumpkin, watermelon, as well as parsley, dill, spinach, lettuce, green onions, cabbage, nettles, red clover, swan.
Vitamin A can accumulate in the tissues of the body and remains for more than a year, so in summer and autumn it is useful to eat more fruits and greens containing carotene - provitamin A.
The absence or deficiency of vitamin A leads to metabolic disorders, growth retardation, exhaustion, deterioration of twilight vision, and dysfunction nervous system, various glands, keratinization of the skin, decreased resistance to infections.
Together with other vitamins and microelements, retinol is used to prevent atherosclerosis and coronary disease hearts. It is used in the treatment of diseases of the eyes, skin, liver, hypertension, and infectious diseases.
An adult needs vitamin A - 1.5 mg or provitamin A (carotene - higher requirement) - 4.5 mg per day. During heavy physical activity, if the nature of the work is associated with eye strain - machinists, pilots, typesetters in a printing house and others - more vitamin A is needed - up to 3 mg.
B vitamins
Vitamin B1- thiamine normalizes protein, fat, carbohydrate, mineral metabolism, promotes the growth of the body, affects the cardiovascular and nervous systems, normalizes gastric motility and acidity of gastric juice.
If there is a lack of thiamine in the body, headache, appetite disappears, nervous processes are disrupted, the nerves of the limbs are affected, fatigue quickly appears, and swelling appears.
What does Vitamin B1 contain? It is found in products of plant and animal origin; grains and legumes contain a lot of it, such as wheat, rye, oats, rice, buckwheat, peas, beans, as well as other plants: carrots, radishes, apples, plums, nuts, rose hips. There is a lot of vitamin B1 in pork.
Thiamine does not accumulate in the body; it must be taken regularly with food or as a vitamin supplement.
Daily requirement adult in thiamine - 2÷3 mg. At physical activity, carbohydrate foods and extreme heat, the need for thiamine increases.
Vitamin B2- riboflavin is found in mushrooms, cereals, legumes, leafy vegetables: buckwheat, green peas, cabbage, peanuts, walnuts, nettle, horseradish, dandelion. Contained in animal products: liver, kidneys, meat, milk, egg yolks, yeast.
Riboflavin is necessary for the synthesis of protein and fat, for the process of hematopoiesis, normalizes the functioning of the liver and stomach, affects the growth and development of the fetus during pregnancy, protects the eyes from the harmful effects of ultraviolet rays, improves vision and color difference.
With a lack of vitamin riboflavin, the mucous membrane of the mouth and tongue, lips become inflamed, cracks and ulcers appear in the corners of the mouth, the tongue becomes bright red and swollen. Dermatitis of the face and chest appears, the mucous membrane of the eyelids and cornea of the eye becomes inflamed, photophobia, headaches begin, and performance decreases sharply.
Riboflavin improves the absorption of vitamin B6 and the activity of vitamin PP.
A person needs about 2 mg of riboflavin per day. For illnesses, severe physical work, during pregnancy, up to 3 mg of riboflavin is needed.
Vitamin B5- pantothenic acid - necessary for normal metabolism, promotes the growth of epidermal tissue, affects oxidation processes.
A lack of vitamin B5 during pregnancy can lead to premature birth, developmental defects, death of newborns. Contained in nuts, legumes, grain products, potatoes.
A person needs about 10 mg of pantothenic acid.
Vitamin B6- pyridoxine - participates in the metabolism of proteins, fats, stimulates hematopoiesis, blood transfer of copper, iron, sulfur, development of immunity to diseases, stimulates bile secretion, normalizes stomach acidity.
The source of pyridoxine is wheat, barley, corn, beans, peas, bananas, brewer's yeast, fruits; animal products - fish, liver, meat; wild plants- burdock, wheatgrass, quinoa, barberry, rowan.
With a deficiency or absence of pyridoxine, nervous system disorders, irritability, fast fatiguability, drowsiness, there may be convulsions, nausea, loss of appetite; the skin around the eyes may become inflamed, conjunctivitis, dry dermatitis of the face.
A person needs 1.5÷2 mg of pyridoxine per day.
Vitamin B12- cyanocobalamin - found in products of animal origin, almost absent in plants, found only in blue-green algae and mushrooms. It contains cobalt, necessary for protein and fat metabolism, improves hematopoiesis, blood composition, absorption of oxygen by tissues, improves the functions of the nervous system, reduces cholesterol in the blood. Cyanocobalamin is used in the treatment of anemia.
A person needs 2 mcg of cyanocobalamin per day, during pregnancy - up to 3 mcg.
Vitamin B15— pangamic acid activates oxygen exchange in cells, stimulates adrenal function, and promotes liver restoration.
Found in the embryos of seeds and sprouts of many plants, in almonds, and the kernels of stone fruits.
The daily requirement for vitamin B15 is about 50÷150 mcg.
Vitamin C- ascorbic acid - participates in all types of metabolism in the human body, normalizes blood clotting, capillary permeability, increases the elasticity and strength of blood vessels, is used as a prophylactic agent for atherosclerosis, increases resistance infectious diseases, increases the vitality of the body.
Large doses of vitamin C are beneficial for older people, smokers, and patients diabetes mellitus. Ascorbic acid helps relieve stress.
What does vitamin C contain? Ascorbic acid is found in all plants, especially in rose hips, rowan berries, currants, sea buckthorn, oranges, lemons and other citrus fruits, berries and fruits, as well as vegetables: bell pepper, onions, parsley, dill, spinach, horseradish, tomatoes, cabbage.
With a lack of vitamin C, performance decreases, apathy, fatigue, headaches, bleeding gums appear, wounds and bone fractures do not heal well. In the absence of ascorbic acid, a person develops scurvy.
Ascorbic acid is prescribed for decreased immunity, for patients with increased coagulability blood, for diseases of the endocrine and nervous systems, diseases of the blood, joints, tuberculosis, poisoning with toxic substances.
The average daily dose for an adult is 100÷150 mg.
Vitamin D- calciferol. What does vitamin D contain? - mainly in products of animal origin: liver of fish, marine animals and cattle. Mushrooms and spinach contain a small amount of it.
Vitamin D is formed in the body from provitamin D under the influence of sunlight or light from a quartz lamp.
Lack of vitamin D in children causes rickets. The development of teeth and nails is disrupted, muscles become flabby, children lag behind in physical and mental development, sleep is disturbed.
Excess vitamin D is also dangerous - it can cause severe poisoning, loss of consciousness, breathing problems, and convulsions.
Vitamin D retains phosphorus and calcium in the human body, which is then used for bone tissue.
An adult needs about 0.01 mg of vitamin D. In the absence of sunlight During pregnancy, the required amount of vitamin D increases.
Vitamin E- tocopherol - ensures the maturation of germ cells, promotes the normal course of pregnancy, participates in protein, fat and carbohydrate metabolism, and has high antioxidant activity.
What does vitamin E contain? Vegetable oils contain a lot of vitamin E: sunflower, corn, olive, cottonseed, sea buckthorn, yolks chicken eggs; green beans, peas, wheat, oats, corn, lettuce, wheat sprouts, clover leaves, seeds of all plants.
With a lack of vitamin E, metabolism is disrupted and the various organs and body systems.
An adult needs 1÷2 mg per day.
Vitamin K necessary for blood clotting: participates in the formation of prothrombin in the liver, increases capillary permeability, reduces blood loss. Takes part in the respiration of all cells and intracellular metabolism substances, enhances contraction and peristalsis of the stomach and intestines.
A lot of vitamin K is found in rose hips, cabbage, spinach, carrots, tomatoes, strawberries, nettles, legumes, and cereals.
For an adult, the daily requirement is 1 mg of vitamin K.
Vitamin P- rutin - usually used in combination with vitamin C for fragility of blood vessels, increased capillary permeability - strengthens the vascular wall, with hypertension, rheumatism, peptic ulcer stomach and duodenum, liver and gallbladder diseases.
Vitamin P is found in lemons, oranges, currants, rose hips, rue, grapes, and raspberries.
Vitamin PP- nicotinic acid is very necessary for the body, it is part of the enzymes involved in oxidative processes regulation of higher nervous activity human, stimulates the processes of hematopoiesis and wound healing.
In medicine, vitamin PP is used in the treatment of atherosclerosis, cerebral vascular spasms, diseases of the stomach and intestines, diseases of the liver, nervous system, skin, eyes, and diabetes.
Yeast and animal products contain large amounts of nicotinic acid: fish, meat, liver, kidneys, cattle heart, as well as cabbage, apples, corn, carrots, green pea, rosehip, lingonberry.
The daily human need is 15 ÷ 20 mg of nicotinic acid, for pregnant and nursing mothers 25 ÷ 30 mg.
Such a variety of vitamins is necessary for the human body, its vital functions and normal development.
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The role of vitamins in human life
Why are vitamins needed?
Vitamins play a vital role in metabolism and the absorption of basic nutrients - proteins, fats, carbohydrates. The great importance of vitamins in maintaining normal condition cardiovascular, nervous, digestive, endocrine systems and hematopoietic organs.
Use sufficient quantity essential vitamins helps strengthen the body, increase its performance and resistance to various harmful effects external environment and diseases.
Lack of vitamins leads to weakening of the body and the development of diseases - hypo- and avitaminosis with metabolic disorders and body functions.
In this article What vitamins are needed for the human body? We looked at the importance of vitamins for the human body, their properties, and their effect on the functioning of various body systems. We looked at what vitamins A, B, C, D, E and other vitamins contain, how important vitamins are for human health, and how important a nutritious, varied diet is.
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All the best to you, dear readers, and be healthy!
Good afternoon, dear readers! What vitamins does a person need? Although daily need A person's vitamin intake is determined in milligrams, yet they are of great importance for our mood and health.
A lack of vitamins in the diet leads primarily to stunted growth, visual impairment, diseases of the skin and mucous membranes, the nervous system, etc.
A lack of vitamins in the body, manifested in the form of certain diseases, is called vitamin deficiency.
To avoid the danger of its appearance, you need to eat vegetables and fruits in any form every day, as well as other foods containing vitamins.
Vitamin A (retinol)
It is found only in products of animal origin, and in the form of provitamin (carotene), from which vitamin A is formed in the body, in plant foods.
Vitamin A is called the growth vitamin, because without it neither a person nor an animal grows. It is also considered a beauty vitamin, as it gives shine to eyes and hair, freshness to lips, and makes skin smooth.
This is also an immunity vitamin: without it, it is possible various diseases- from the common cold to cancerous tumors.
If there is not enough vitamin A in the body, a person sees poorly in the twilight and at night, the skin becomes dry and flaky. Dryness of the mucous membranes often occurs, which causes coughing and tracheitis.
An adult needs 1.5 mg of pure vitamin A per day. In pharmacies it is sold in the form of pills and an oil solution. In winter and spring it is useful to take 1-2 tablets or 1-2 mg of concentrate ( oil solution) in a day.
There is especially a lot of vitamin A in fish oil, animal and fish liver, egg yolk cottage cheese, . Vitamin A is fat-soluble, so you should add some fat to vegetables rich in it.
Grated carrots with sour cream or butter, for example, are better absorbed than without. Products containing vitamin A should not be kept in the sun, light, or air. Sour cream, butter, and milk must be covered with lids.
Vitamin B1 (thiamine)
Plays a major role during processes carbohydrate metabolism in the body, is necessary to strengthen the nervous system. Contained in the liver, yeast, germs and shells of wheat, oats, buckwheat, as well as in bread made from predominantly coarse flour, yolk.
It is resistant to heat treatment, but is destroyed in an alkaline environment (when, for example, soda is added during cooking). The daily requirement of an adult for vitamin B1 is 1.5 - 2 mg. For intense physical and mental work, the required daily dose is 3-4 mg.
Vitamin B2 (riboflavin, lactoflavin)
Takes part in metabolic processes and plays an important role in maintaining the visual function of the eyes and in the functioning of the hematopoietic system. Contained in yeast, dairy products, liver, peas, eggs and some mushrooms.
When storing products containing vitamin B2, especially milk, you should avoid sunlight and do not use soda when preparing dishes from them. The daily requirement of an adult for vitamin B2 is about 2-3 mg.
Vitamin B12 (cyanocobalamin)
Contained in significant quantities in liver and some vegetables. This vitamin plays an important role in the normal maturation of red blood cells in the bone marrow.
To extract it from food, the action of a complex protein compound (secreted by the stomach and called gastromucoprotein) is also necessary. If there is no vitamin B12 in food or the secretion of gastromucoprotein from the stomach is impaired, then pernicious anemia develops.
Vitamin C (ascorbic acid)
This is the vitamin you should be looking for Special attention. Its absence or deficiency in food causes a general weakening of the body, fatigue, loss of appetite, and the development of hypo- or vitamin deficiency.
Ascorbic acid has strong reducing properties. They are involved in the regulation of redox processes, carbohydrate metabolism, blood clotting, tissue regeneration, etc.
The daily requirement for vitamin C for an adult is 70-100 mg. During heavy physical work, febrile illnesses, and when working in very cold weather, the need for vitamin C increases to 150-200 mg per day.
Vitamin D (calciferol) Vitamin D (calciferol)
Regulates the exchange of phosphorus and calcium in the body, is prophylactic against rickets. It is found in large quantities in the liver and fat of fish, in small quantities in egg yolk, caviar, butter, milk.
Adults under normal conditions do not lack this vitamin. Excessive intake of vitamin D can lead to poisoning.
This vitamin is found in large quantities in dry brewer's and baker's yeast, cocoa butter and vegetable oils in the form of provitamin B, which after irradiation ultraviolet rays turns into vitamin D. Under the influence of sunlight, the body itself synthesizes this vitamin.
Vitamin K
Takes part in the formation of prothrombin and promotes normal blood clotting. In its absence, even a small wound bleeds for a long time.
Contained in large quantities in green leaves, cauliflower, fruits, green tomatoes,... Destroyed by exposure to light high temperature, alkalis. An adult needs 2 mg of vitamin K per day.
Vitamin P (citrine)
Reduces permeability and fragility of capillaries. Promotes better absorption ascorbic acid. Contained in lemon and other unripe fruits, black currants, capsicums, cabbage,... For an adult, the daily dose is 35-40 mg.
Vitamin PP (nicotinic acid)
An integral part of enzymes that carry hydrogen and carry out redox processes. In the absence of this vitamin, fatigue, weakness, irritability, and skin changes are possible.
Vitamin PP is most abundant in yeast and liver; it is found in kidneys, milk, fish, vegetables, fruits, and buckwheat. The daily requirement for vitamin PP is about 20 mg.
Vitamin E (tocopherol) Vitamin E (tocopherol)
It combines several substances that are similar in structure and effect on the human body. Vitamin E plays an important role in the reproductive function of the body.
It contributes to the normal course of pregnancy and fetal development. Vitamin E, participating in the metabolism of proteins, carbohydrates, fats, has positive influence on muscle activity, which allows you to maintain vitality at the proper level.
Vitamin E is found in wheat, barley and corn germ, vegetable oils, buckwheat, and dairy products. In a living organism, it is most abundant in the muscles, brain, heart, liver and some glands. internal secretion and, in particular, in the placenta. The daily dose for an adult is 30 mg.
Where to look for vitamins?
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