There is hardly a person who does not like cheese. And how many varieties there are! Everyone deserves to be tasted, especially since in addition to taste, the product will give the body vitamins and minerals necessary for health. But if you look at it, cheese is an uncomplicated product of dairy production. It contains milk (cow, goat or sheep), enzymes and valuable bacteria. Only a few contain flavoring additives in the form of herbs, olives, spices, nuts and even meat delicacies.

High-quality cheese, depending on the variety, differs in cooking technology, ripening period and storage conditions. The output is a product of different structure - perforated, homogeneous, layered (suluguni, for example), with mold, color - from white to rich yellow and black (some parmesan varieties), aroma, taste - from neutral, salty and sweet (mazdamer).

A special category of cheese is noble varieties. You cannot buy such a product in every counter market, and eating it in the form of a simple sandwich is also not suitable. Their feature is a long ripening period, high requirements for raw materials and storage conditions. The result is beyond praise. This is the realm of taste, aroma, texture and utility. One example of such a product can be called French Beaufort, made from Alpine milk.

There is another side of the "coin" - a huge amount of the so-called "cheese product". This is an analogue made from vegetable and milk fats. It is only outwardly similar to the popular varieties of hard cheese. Its nutritional value is practically zero.

So, if you want to benefit from your cheese, choose quality products from trusted brands and at the right price.

Soft, hard, fused - a source of valuable protein, which forms the basis of the product and is necessary for a person to build new cells. Along with proteins, there are amino acids that literally build proteins. In cheese, they are represented by tryptophan, lysine and methionine.

Fats are in second place. It is a quality animal fat that does not harm your health if you eat cheese in moderation and is a source of energy.

Important! Despite the fact that cheese is a high-calorie and fatty product, its adequate consumption does not harm the figure, since there are no carbohydrates and added sugar.

The crown of the composition is minerals and vitamins. The former are represented by calcium, phosphorus, potassium, chlorine, sulfur, magnesium and sodium. The second - a group of vitamins B, A, C and E. Due to this composition, the use of cheese will improve the functioning of the thyroid gland. And most importantly, the listed vitamins in cheese per 100 grams cover the daily intake of calcium, which means strong bones and teeth, normal lipid metabolism in the body.

Vitamin composition of cheese and the role of each of them for human health

Vitamins A and E are a protector of the skin and mucous membranes, normalizes the functions of the visual organ, is responsible for the process of human growth, protects against diseases by strengthening the immune system.

Vitamin B regulates the respiratory function of all body tissues, increases blood circulation, thereby preventing tissue hypoxia.

Vitamin B1 is essential for the health of the nervous system.

Vitamin B12 is a source of cobalt, a well-known regulator of metabolic processes. B6 is also responsible for this.

Ascorbic acid is a source of antioxidants that fight early aging.

Each type of cheese is filled with vitamins and minerals, so you shouldn't deny yourself this delicacy. Depending on the variety, different valuable substances can be obtained.

There is a large selection of such cheese - City, Dutch, Amber and so on. Depending on this, its nutritional and energy value differs. The average amount of fat per 100 grams is 45g. But with moderate consumption, such a product will not entail the formation of excess body fat.

norm of minerals, vitamins, calories rich in vitamins and minerals such as: vitamin A - 100%, beta-carotene - 100%, vitamin B1 - 100%, vitamin B2 - 100%, choline - 100%, vitamin B5 - 100%, vitamin B6 - 100%, vitamin B9 - 100%, vitamin B12 - 100%, vitamin C - 100%, vitamin D - 100%, vitamin E - 100%, vitamin H - 100%, vitamin K - 100%, vitamin PP - 100%, potassium - 100%, calcium - 100%, silicon - 100%, magnesium - 100%, phosphorus - 100%, chlorine - 100%, iron - 100%, iodine - 100%, cobalt - 100%, manganese - 100%, copper - 100%, molybdenum - 100%, selenium - 100%, fluorine - 100%, chromium - 100%, zinc - 100%

What is useful for the norm of minerals, vitamins, calories

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
• Vitamin B1 is a part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B9 as a coenzyme, they are involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to looseness and bleeding of the gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
• Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
• Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
• Silicon is a structural component of glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient skeletal muscle atony, increased fatigue, myocardiopathy, and atrophic gastritis.
• Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of the transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the assimilation of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. Deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
• Fluorine initiates bone mineralization. Insufficient consumption leads to tooth decay, premature erasure of tooth enamel.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete guide to the most useful products in the appendix.

Bananas are among the highest calorie tropical fruits. 100 g of fruit contains 90 calories. In addition, bananas contain enough antioxidants, minerals and vitamins to maintain good health.

The banana fruit is made up of soft, easily digestible fiber, with simple sugars such as fructose and sucrose. Eaten banana quickly energizes the body and rejuvenates the body. For these qualities, they are widely used by athletes for quick replenishment of strength. Bananas are included in the menu, as a food supplement in the treatment of underweight.

The banana fruit contains a large amount of assimilable dietary fiber to aid normal digestion.

It contains small amounts of antioxidant flavonoids such as lutein, zeaxanthin, alpha and beta carotene, which slow down the aging process in the body. These compounds act as protective scavengers of free radicals and reactive oxygen species that are involved in the aging process and other painful manifestations.

Bananas are a good source of vitamin B6 (pyridoxine), an essential B-complex vitamin that has beneficial effects in the treatment of neuritis and anemia. In addition, pyridoxine helps lower homocysteine ​​levels in the body - one of the causes of coronary heart disease and strokes.

Banana fruits contain a sufficient amount of vitamin C (about 8.7 mg per 100 g). Eating foods rich in vitamin C helps the body develop resistance against infectious pathogens and free radicals.

Fresh bananas provide the body with enough minerals such as copper, magnesium and manganese. Magnesium is essential for strengthening bones and protecting heart muscles. Manganese is used by the body as an antioxidant. Copper is essential in the production of red blood cells - red blood cells.

Banana holds the record for potassium content among fruits. 100 grams of pulp contains 358 mg of potassium. Potassium is an essential component of cellular and near-cellular body fluids and helps control heart rate and blood pressure.

Nutritional value of banana fruit pulp per 100 g:

• carbohydrates - 22.84 g
• proteins - 1.09 g
• fats - 0.33 g
• dietary fiber - 2.6 g

The energy value is 90 Kcal per 100 g. Which is a rather high indicator for fruits, therefore, under certain conditions, there is a possibility of getting fat from bananas.

Vitamins contained in 100 g of bananas:

• folates - 20 mcg
• niacin - 0.665 mg
• panthenic acid - 0.334 mg
• pyridoxine - 0.367 mg
• riboflavin - 0.073 mg
• thiamine - 0.031 mg
• vitamin A - 64 IU
• vitamin C - 8.7 mg
• vitamin E - 0.1 mg
• vitamin K - 0.5 mcg

Chemical elements and minerals for 100 g of banana pulp:

• sodium - 1 mg
• potassium - 358 mg
• calcium - 5 mg
• copper - 0.078 mg
• iron - 0.26 mg
• magnesium - 27 mg
• manganese - 0.27 mg
• phosphorus - 22 mg
• selenium - 1.0 mcg
• zinc - 0.15 mg
• carotene-a - 25 mcg; carotene-b - 26 mcg; lutein-zeaxatin - 22 mcg

Information provided is in accordance with USDA (National Nutrient Content Database). Find out,

Vitamin B100 rich in vitamins and minerals such as: vitamin B1 - 6666.7%, vitamin B2 - 5555.6%, vitamin B5 - 2000%, vitamin B6 - 5000%, vitamin B9 - 100%, vitamin B12 - 3333.3%, vitamin H - 200%, vitamin PP - 500%

Why Vitamin B100 is useful

• Vitamin B1 is a part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B9 as a coenzyme, they are involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.

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You can see a complete guide to the most useful products in the appendix.

How to find out the daily need for vitamins and how many foods to eat to get it. After reading the article, you can easily determine these indicators. Find out how many vitamins are in foods and calculate the need by age and gender. The article contains tables of vitamins in food.

Vitamins are extremely important substances for our body. They imperceptibly regulate all its functions, affect our well-being and livelihoods. Their lack or excess can adversely affect our condition. Therefore, it is necessary to take into account what our diet consists of and carefully approach its preparation.

How to determine the daily requirement of the body for vitamins

Vitamin A

Type of: fat soluble
Impact: Vision, growth, glandular function, immunity

Details and more in the previous article.

• beef liver - 3.38
• eggs - 0.35
• homemade milk / fatty sour cream, 30% - 0.23
• cottage cheese - 0.1
• butter - 0.21
• Fresh fish - 0.05
• Salmon caviar -1.0
• Cod liver (canned) - 4.4

Daily requirement for vitamin A

Category	Age (years)	Need, mcg
Babies	up to 5 months	400
	up to 1 year	400
Children under 10 years old	1–3	450
	4–6	500
	7–10	700
Adolescents and adult men	11-14	1000
	15-18	1000
	19-24	1000
	25-50	1000
	>50	1000
Teenagersand adult women	11-14	800
	15-18	800
	19-24	800
	25-50	800
	>50	800

Vitamin E

Type of: fat soluble
Impact: Pregnancy and fetal development, sexual cycle; metabolism of proteins, zinc, calcium

Content in products (mg per 100 g):

• sunflower oil - 67.0
• olive oil - 13.0
• chicken eggs - 2.0
• beef liver - 1.28
• fat cottage cheese - 0.38
• beans - 3.84
• buckwheat groats - 6.65
• wheat bread - 3.3
• hazelnuts - 25.5
• walnuts - 23.0
• sea ​​buckthorn berries - 10.3
• green peas (canned) - 2.6
• parsley - 1.8
• cheese / cream 20% - 0.52
• beef - 0.57

Daily requirement for vitamin E

Category	Age (years)	Need, mg
Babies	up to 5 months	3
	up to 1 year	4
Children under 10 years old	1-3	6
	4-6	7
	7-10	7
Adolescents and adult men	11-14	10
	15-18	10
	19-24	10
	25-50	10
	>50	10
Teenagersand adult women	11-14	8
	15-18	8
	19-24	8
	25-50	8
	>50	8

Vitamin D

Type of: fat soluble
Impact: Synthesized in the skin under sunlight; exchange of calcium and phosphorus.

• cheddar cheese - 1.0
• goat milk - 0.06
• cow's milk - 0.05
• sour cream 30% - 0.15
• peasant oil - 1.3
• chicken eggs - 4.7
• fish - 2.3
• cod liver (cons.) - 100.0
• fresh herring - 30.0

Daily need for vitamin D

Category	Age (years)	Need, mcg
Babies	up to 5 months	10
	up to 1 year	10
Children under 10 years old	1-3	10
	4-6	2,5
	7-10	2,5
Adolescents and adult men	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5
Teenagersand adult women	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5

Vitamin K

Type of: fat soluble
Impact: Coagulation of blood, work of muscles, internal organs.

Content in products (μg per 100 g):

• spinach - 0.35
• white cabbage - 0.08;
• cauliflower - 0.29;
• tomatoes - 0.04;
• dried peas - 0.1;
• corn - 0.03;
• potatoes - 0.2;
• carrots - 0.1;
• rosehip - 0.27;
• pork liver - 0.12;
• beef liver - 0.07.

Daily requirement for vitamin K

Category	Age (years)	Need, mcg
Babies	up to 5 months	5
	up to 1 year	10
Children under 10 years old	1-3	15
	4-6	20
	7-10	30
Adolescents and adult men	11-14	45
	15-18	65
	19-24	70
	25-50	80
	>50	80
Teenagersand adult women	11-14	45
	15-18	55
	19-24	60
	25-50	65
	>50	65

Vitamin C

Type of: water soluble
Impact: The work of the central nervous system, immunity; promotes the absorption of iron and other vitamins, cholesterol metabolism; easily destroyed during processing, storage, in the light.

• rose hips - up to 1000 mg;
• green pepper - 126;
• black currant - 300;
• horseradish - 128;
• green onions - 48;
• citrus fruits - 20-30;
• strawberries - 51;
• chokeberry - 2000 mg.

Daily requirement for vitamin C

Category	Age (years)	Need, mg
Babies	up to 5 months	30
	up to 1 year	35
Children under 10 years old	1-3	40
	4-6	45
	7-10	45
Adolescents and adult men	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60
Teenagersand adult women	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60

Vitamin B1

Type of: water soluble
Impact: Protein metabolism, digestion. The cardiovascular system.
Content in products (mg per 100 g):

• dry brewer's yeast - 0.5;
• pork - 0.8;
• liver of beef. - 0.37;
• wheat bread - 0.26;
• rye bread - 0.15.

Daily requirement for vitamin B1

Category	Age (years)	Need, mg
Babies	up to 5 months	0,3
	up to 1 year	0,4
Children under 10 years old	1-3	0,7
	4-6	0,9
	7-10	1
Adolescents and adult men	11-14	1,3
	15-18	1,5
	19-24	1,5
	25-50	1,5
	>50	1,2
Teenagersand adult women	11-14	1,1
	15-18	1,1
	19-24	1,1
	25-50	1,1
	>50	1

Vitamin B2

Type of: water soluble
Impact: Color vision, skin condition.
Content in products (mg per 100 g):

• natural yeast - 2.4;
• chicken eggs - 0.69;
• homemade milk - 0.19;
• cod liver (cons.) - 0.35;
• Russian cheese - 0.43;
• sea ​​fish - 0.08.

Daily requirement for vitamin B2

Category	Age (years)	Need, mg
Babies	up to 5 months	0,4
	up to 1 year	0,5
Children under 10 years old	1-3	0,8
	4-6	1,1
	7-10	1,2
Adolescents and adult men	11-14	1,5
	15-18	1,8
	19-24	1,7
	25-50	1,7
	>50	1,4
Teenagersand adult women	11-14	1,3
	15-18	1,3
	19-24	1,3
	25-50	1,3
	>50	1,2

Vitamin B6

Type of: water soluble
Impact: Skin condition, blood formation, mood and reaction speed.
Content in products (mg per 100 g):

• nat. yeast - 4;
• fresh corn - 1;
• soybeans - 0.9;
• beef - 0.8;
• Ross cheese - 0.7;
• cod fillet - 0.4.

Daily requirement for vitamin B6

Category	Age (years)	Need, mg
Babies	up to 5 months	0,3
	up to 1 year	0,6
Children under 10 years old	1-3	1
	4-6	1,1
	7-10	1,4
Adolescents and adult men	11-14	1,7
	15-18	2
	19-24	2
	25-50	2
	>50	2
Teenagersand adult women	11-14	1,4
	15-18	1,5
	19-24	1,6
	25-50	1,6
	>50	1,6

Vitamin B12

Type of: water soluble
Impact: Hematopoiesis, receptor sensitivity. Content in products (μg per 100 g):

• pork liver - 50,
• beef - 130;
• pork meat - 2,
• beef - 8;
• homemade milk - 0.6;
• Russian cheese - 3.6;
• chicken eggs (yolk) - 1.2;
• herring fillet - 11.

Daily requirement for vitamin B12

Category	Age (years)	Need, mcg
Babies	up to 5 months	0,3
	up to 1 year	0,5
Children under 10 years old	1-3	0,7
	4-6	1
	7-10	1,4
Adolescents and adult men	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2
Teenagersand adult women	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2

Vitamin PP

Type of: water soluble
Impact: Cholesterol metabolism, liver function, hematopoiesis.
Content in products (mg per 100 g):

• Beef meat - 3.3;
• Lamb - 4.5;
• Pork - 2.3;
• Fresh fish - 2.2;
• Eggs - 0.2;
• Poultry meat - 4.7;
• Dried peas - 2.3;
• Dried beans - 2;
• Yeast - 40.

Daily requirement for vitamin PP

Category	Age (years)	Need, mg
Babies	up to 5 months	5
	up to 1 year	6
Children under 10 years old	1-3	9
	4-6	12
	7-10	7
Adolescents and adult men	11-14	17
	15-18	20
	19-24	19
	25-50	19
	>50	15
Teenagersand adult women	11-14	15
	15-18	15
	19-24	15
	25-50	15
	>50	13

How do I use tables?

1. Milligrams (mg) and micrograms (mcg.)

The daily requirement for vitamins, as well as their content in foods, are indicated in the table in two units of measurement - milligrams (mg) and micrograms (mcg.) This is done because the body needs more substances and some less. By converting micrograms to milligrams, we just simplify the record by removing unnecessary zeros from the number.

To convert one unit to another, remember only one formula: 1 milligram [mg] = 1000 micrograms [mcg].

2. How to calculate the daily requirement for a product using the table?

To do this, we first select the desired category (babies, children, adults and gender), then the required vitamin and its daily requirement. In the column with the list of products, we find the product that we plan to include in the diet and its vitamin "value".

For example:

For women between the ages of 25 and 50, the daily requirement for vitamin A is 800 mcg. Most of this substance is found in beef liver - 3.38 mg. in 100 grams, that is, 3380 micrograms.

Therefore, we calculate the daily requirement by dividing 800 / 33.8 (<–содержание в 1 г.).
We get 23.66 grams of liver per day (we take into account that we are talking about raw meat and a certain percentage of nutrients will be lost during heat treatment).

IMPORTANT! For pregnant women and nursing mothers, the need for the substance should be multiplied by 1.5 times.

3. Fat soluble or water soluble?

All vitamins are divided into two groups mentioned above. In order for them to be fully assimilated by the body and bring benefits, it is important to remember this fact.

Fat soluble accumulate in the body and require the presence of fats for storage and metabolism, water soluble almost not deposited and excreted with water. Therefore, when consuming foods to saturate the body with vitamins A, D, E, K, fill the dish with at least a little oil.

4. What other conclusions can be drawn from the above table?

Proper nutritional management is critical to maintaining good health. The common foods that we eat every day often fail to meet the need for micronutrients and vitamins.

Let's give an example: to meet the daily need for vitamin A, you will need to eat 12 eggs, drink 10 liters of store milk, eat 3 kg. cottage cheese or 1.5 kg. cheese. Naturally, this is unlikely and it is better to pay attention to more saturated foods, such as beef liver (calculated above) or cod liver - about 60 g.


In connection with the above, in order to provide the body with the necessary substances, it is recommended to take vitamin complexes in combination with good nutrition. read the article on the site.

5. When drawing up the menu, remember:

All figures shown in the table are average or approximate, since the vitamin content in each product may vary. It depends on the variety of vegetables and fruits, their storage conditions, subsequent culinary processing or the canning process in production.

6. What to eat with what?

+ Vitamins A and E are better absorbed together;

+ B1 and foods rich in magnesium (green vegetables, honey, oatmeal and buckwheat, nuts);

+ B2 goes well with high-carbohydrate foods. Recommended for use with muesli, cereals and whole grains for better absorption;

+ B5 with protein foods;

+ B6 and cabbage dishes;

+ B9, B12 and C - together, as well as B12 with dairy products;

+ D with suppliers of calcium and phosphorus.

Let's summarize and give below the average indicators for satisfying the daily need of the body for vitamins.

Average daily requirement of the body for vitamins

How many foods to eat to meet the daily need for vitamin

Vit. A:	Beef liver ~ 30 g or cod liver ~ 60 g, 2 eggs, 80 g raw carrots, 90 g. fresh dill.
Vit. WITH:	Boiled cauliflower: 200-400 g, red bell pepper - 23 g, citrus fruits - 100 g, rose hips - 10 g, strawberries - 100 g.
Vit. E:	Beans - 500 g, sprouted wheat grains - 150 g, soybean oil - 25 ml., Vegetable oil - 40 ml.
Vit. IN 1:	Sprouted wheat grains - 50 g, 350 g oatmeal, 150 g canned green peas
Vit. IN 2:	100 g of beef liver, 2-3 cups of black tea, 1 - 1.5 liters. kefir
Vit. AT 5:	300 g fresh sea fish, 150 g mushrooms, 3-4 yolks
Vit. AT 6:	2 bananas, 200 g chicken fillet, 150 g white beans, 150 g nuts
Vit. AT 9:	2 large oranges, 50 g sprouted wheat grains
Vit. AT 12:	A glass of milk, 150 g of cheese, 150 g of pork fillet
Vit. D:	100 g sour cream, 50 g butter
Vit. TO:	120 g cauliflower, 250 - 300 g fresh cucumbers
Vit. RR:	100 g of peanuts or 300 g of sunflower seeds
Vit. R:	A few cloves of garlic

If you don't have the time and knowledge to create a balanced diet for yourself that can provide the right amount of vitamins, then I can help with this. , which I compose according to your individual characteristics and goals. This will help you improve your health, feel more invigorated and lose those extra pounds, if any.