Rare vitamins. Spring vitamin deficiency: rare vitamins
There are many vitamins. There are “star” vitamins that everyone knows about: these are the well-known vitamins C, A, B, D. They know what benefits they provide to the body and what happens when these vitamins are deficient. But there are also vitamins that few people know about, little is said about them, they seem to not exist, but they very much “exist” and at the same time, they are also very useful, no less than their much-hyped “colleagues.” "!
Now I’ll tell you about these mysterious vitamins...
No. 1 – BIOTIN, or vitamin H, is responsible for how quickly a person turns gray or bald. How fatty acids are absorbed by the body and how our hair follicles work depends on this vitamin.
It depends on him whether eating salmon or mackerel will benefit our blood vessels in order to replenish the body with the most beneficial Omega-3 acids.
There is little biotin in the body, expect problems in the form of hair loss, eternal drowsiness and apathy, depression may begin... And muscle pain will simply torment you!
In addition to fatty fish, biotin is also found in cauliflower, boiled chicken yolks, brewer's yeast, and whole grain bread.
No. 2 – CHOLINE, a fat-like substance – destroys bad cholesterol to smithereens, and choline utilizes solid fats that tend to settle on the waist and turns them into an emulsion. But besides the fact that choline helps us to be slim, it also tries to preserve a person’s memory and monitors the coordination of movement.
It is responsible for the transmission of impulses, the path of which is nerves-muscles, so that, God forbid, Alzheimer’s or Huntington’s disease begins to develop. Unfortunately, these diseases are not yet curable...
If there is not enough choline in your body, you are at risk of decreased vascular elasticity, early hypertension, decreased concentration, and fatigue. And this mysterious choline is found in offal and legumes.
No. 3. INOSITOL is a substance that is extremely necessary for people living in our difficult times, i.e. you and me! Inositol can provide effective liver protection - from alcohol, nicotine, and the effects of taking medications. Inositol also prevents fatty liver (fatty hepatosis), which affects up to 70% of Europeans due to low mobility and excessive overeating. A lack of inositol is fraught with hypertension, indigestion, and constipation.
This miraculous vitamin is found in peanut butter, lime, melon, grapefruit, and brewer's yeast.
No. 4. PANGAMIC ACID, simply known as vitamin B15, cleanses the body of toxins well, because it is an unsurpassed antioxidant! It increases a person’s physical endurance, is able to improve metabolism and reduce cravings for alcoholic beverages. Vitamin B15 prevents the degeneration of body cells into malignant ones. With a lack of this vitamin, the amount of oxygen decreases. Which should enter the cells of human organs. This causes chronic fatigue, palpitations, and mood swings.
There is a lot of vitamin in brown rice, bran, sesame, pumpkin, liver.
No. 5. PABA (para-aminobenzoic acid), or vitamin B10, protects the skin from too much exposure to ultraviolet rays. In addition, it protects the lungs from the harmful effects of ozone. Sunscreens contain vitamin B10.
Another beneficial effect of this vitamin is the reduction of exposure to tobacco smoke from passive smoking; it is an adaptogen, an assistant in adapting the body to negative and natural weather conditions.
To get enough of this vitamin, you need to add beef, lamb, offal, mushrooms, spinach, and brewer's yeast to your diet.
I think you should always remember these essential vitamins!
Vitamin PP (or niacin - another name B 3) - nicotinic acid. This vitamin restores damaged cells, regulates the functioning of the liver and stomach, enhances its motility and the secretion of gastrointestinal juice. It is irreplaceable in therapy in the treatment of nervous diseases and heart diseases.
Important for people whose work is stressful (train drivers, nuclear power plants, oil production, surgeons, etc.). Vitamin PP also lowers cholesterol levels, helps break down fats, converting them into carbohydrates and energy, prevents the formation of thrombosis and has a preventive effect on hypertension, thereby fighting heart disease.
Vitamin PP is found in pork, beef liver, cheeses, fish, milk and dairy products, kidneys, eggs, and chicken meat. But a higher content of vitamin PP is found in products of plant origin: broccoli, potatoes and carrots, tomatoes, beans, peanuts, yeast and corn flour, dates. Alfalfa-red clover nutritional supplements are also a source of natural vitamin PP, as are rose hips and cayenne pepper.
Vitamin K
Participates in the process of blood clotting, sealing the walls of blood vessels, is important for regulating the functioning of the motor system, muscle mobility and strengthening the cardiovascular system, and is indispensable for the prevention of cancer of the stomach and ovaries. As a result of a deficiency of this vitamin, skin regeneration processes are disrupted, the likelihood of bleeding increases (in particular during and after surgical interventions), and the likelihood of involuntary nosebleeds in children is high. Foods that contain vitamin K: cabbage, pumpkin, spinach, green peas, pork liver, egg yolk, rye bread.
Vitamin P
A vitamin that strengthens the walls of blood vessels and is involved in the functioning of the thyroid gland. A lack of this vitamin is visually noticeable when small hemorrhages in the form of dots appear on the skin, and signs of depression, lethargy and fatigue are also observed. This vitamin is found in sufficient quantities in lingonberries, dill, cranberries, pomegranates, prunes, carrots, and rose hips.
Vitamin H
Muscle relaxant, relieves muscle pain, participates in the body's immune defense, has a positive effect on hair growth and prevents hair greying. A deficiency of this vitamin leads to edema, disruption of the gastrointestinal flora - that is, dysbiosis, gastritis, and its deficiency also manifests itself in the form of peeling of the cheeks, skin of the hands and feet. This vitamin is found in low-fat cottage cheese, green peas, soy products, corn, kidneys and liver.
Vitamin N
It has an anti-intoxication effect in cases of poisoning with salts of heavy metals (mercury), and also reduces cholesterol levels in the blood, taking care of the prevention of cardiovascular disorders. With its deficiency, disorders of the nervous system, fatigue or nervousness, dizziness and convulsions appear, and inflammatory processes of the peripheral nervous system occur. Vitamin N is found in dairy products, cabbage, veal and beef.
Additional factors in the fight against vitamin deficiency are various types of physical activity, as a result of which the blood is quickly saturated with oxygen, thereby enriching internal organs and accelerating metabolism, resulting in the breakdown of fat deposits accumulated over the winter. Examples of such daily physical activity could be simply walking home after a day at work or taking a walk in a nearby park before going to bed.
As a rule, when the conversation turns to vitamins, we remember only the most famous and popular ones - A, B, C, D, E, although everyone has known everything about them for a long time. But this cannot be said about such rare vitamins as, for example, vitamin K, N or U. Where are they kept? What do people need?
Classification of vitamins
In general, medicine knows 13 essential substances that are directly vitamins. These are water-soluble B vitamins (pantothenic acid, B6, B12, niacin, folate and biotin), as well as fat-soluble vitamins A, C, D and K. In addition to vitamins, there are also vitamin-like compounds such as choline, inositol, lipoic acid ( vitamin N), linoleic acid (vitamin F), carnitine, bioflaphonoids (vitamin P) and others. They have a number of vitamin properties and therapeutic effects for certain diseases, but, as a rule, they do not perform any vital functions in the body. In addition, they do not have all the properties that vitamins have, and therefore are not considered “complete” vitamins. However, most often we call them “vitamins” out of habit. But even the fact that they are considered conditionally vitamins does not mean that they do not need to be given due attention, because their deficiency still affects our health. Let's look at the three vitamins we rarely remember, namely: K, N and U. What are they responsible for and how can you determine that you are lacking them?
Let's start with vitamin K
Opening. This vitamin was discovered in 1929 and named vitamin K - from the first letter of the word “coagulation”, because then it was found out that it is it that helps blood clot. Exactly 10 years later, vitamin K was first isolated from alfalfa and named phylloquinone, and in the same year a slightly different antihemorrhagic substance was isolated from fishmeal, which was called vitamin K2 or menaquinone.
Where it is kept. Many foods contain this valuable vitamin for us: all dairy products, beef and poultry, liver and kidneys, cabbage, all types of greens, and from cereals - brown rice.
- Normalizes the secretion of digestive glands
- It has an antiulcer effect - with its deficiency, the aggressiveness of gastric juice increases, which provokes erosions and ulcers of the gastrointestinal tract
- Participates in the metabolism of fats (in particular, in the fat metabolism of the skin) and proteins
- Neutralizes a number of toxins
- It has an antiallergic effect because... reduces the body's increased susceptibility to various
Symptoms of deficiency
- Excessive skin dryness
- Digestive disorders
- With prolonged deficiency, gastritis and ulcers of the stomach and duodenum may develop.
Consumption rate. Vitamin U is not synthesized in the body, and today it is believed that its daily requirement is 200 mg.
Where it is kept. First of all, in any vegetable oils, especially olive oil. Vegetables: beets, parsley, potatoes, tomatoes, turnips, celery. From animal products: eggs, fresh milk, liver, butter.
As a rule, if the conversation turns to vitamins, then we remember only the most famous and popular ones - A, B, C, D, E, although everyone has known everything about them for a long time. But this cannot be said about such rare vitamins as, for example, vitamin K, N or U. Where are they kept? Why do people need them?
Classification of vitamins
In general, medicine knows 13 essential substances, which are directly vitamins This water-soluble vitamin C, B vitamins (thiamine, riboflavin, pantothenic acid, B6, B12, niacin, folate and biotin), and fat-soluble vitamins A, C, D and K. In addition to vitamins, there are also vitamin-like compounds such as choline, inositol, lipoic acid (vitamin N), linoleic acid (vitamin F), carnitine, bioflaphonoids (vitamin P) and others. They have a number of vitamin properties and therapeutic effects in certain diseases, but, as a rule, do not perform any vital functions in the body. In addition, they do not have all the characteristics that vitamins have, and therefore are not considered “full-fledged” vitamins. Moreover, most often we call them “vitamins” out of habit. But even the fact that they are considered conditionally vitamins does not mean that they do not need to be given due attention, because their deficiency still affects our health. Let's consider the three vitamins that we rarely remember, namely: K, N and U. What are they responsible for and how to determine that you are lacking them?
Let's start with vitamin K
Opening . This vitamin was discovered in 1929 and named vitamin K - from the first letter of the word “coagulation”, because then it was found out that it is it that helps blood clot. Exactly 10 years later, vitamin K was first isolated from alfalfa and named phylloquinone, and in the same year a slightly different antihemorrhagic substance was isolated from fishmeal, which was called vitamin K2 or menaquinone.
Role in the body. So, we need a vitamin:
Symptoms of deficiency. With a lack of vitamin K, as we have already understood, the symptoms will be mainly associated with blood clotting disorders.
- Numerous persistent painful bruises
- Prolonged bleeding due to the most trivial wounds
- Hemorrhagic diathesis, in which the skin becomes covered with dark spots due to blood loss by capillaries
Consumption rate. It is believed that the norm of this vitamin is approximately 1 microgram per kilogram of body weight. In case of large blood losses, injuries, operations, additional doses are prescribed to improve hematopoiesis. It must be said that a deficiency of this vitamin is a rare phenomenon, since the usual diet contains it in excess.
Where it is kept. In all green vegetables and herbs. In addition to lettuce, spinach, dill and parsley, these include nettle, birch leaves, currants, linden, raspberries (they can be added to tea). Cruciferous vegetables (all types of cabbage) also contain a lot of vitamin K.
You can find this vitamin in unripe tomatoes, green peas, rose hips, and any cereal grains (but not cooked, but raw). Their animal products include pork liver and eggs.
Let's continue with vitamin N
Opening . This vitamin, whose other names are lipoic and thioctic acid, was isolated from beef liver and then chemically synthesized in the 50s of the twentieth century by American microbiologists.
Role in the body. This vitamin is considered one of the most powerful natural antioxidants, that is, it fights free radicals that oxidize the cells of our body and thereby destroy them. Moreover, vitamin N enhances the effect of other antioxidants, and this is its most important role. This means that it is the “guardian” of our health, naturally increasing its defenses and performance. But that is not all.
- Vitamin N is a participant in many biochemical processes, such as glycolysis - the conversion of sugars into energy
- Supports the activity of mitochondria - small structures found inside each muscle cell
- It is also an important component in the regulation of the metabolism of proteins, fats and carbohydrates
- Improves liver function
- Increases oxygen consumption by brain cells
- Reduces the level of total cholesterol and its esters in the blood
- Has a choleretic, detoxifying and antispasmodic effect
Symptoms of deficiency. With a deficiency of vitamin N, aggressive acids accumulate in the body, including. pyruvic. This leads to various neurological disorders.
- Inflammation of one (neuritis) or several nerves (polyneuritis)
- Tics and seizures
- Dizziness
- Frequent colds and viral infections
Consumption rate. The daily requirement for vitamin N is 0.5 mg, but in the case of a number of diseases, additional doses are prescribed. This is chronic fatigue syndrome; cardiovascular pathologies, viral infections (ARVI, influenza, herpes), atherosclerosis, impaired concentration, Alzheimer's disease, polyneuropathy, hepatitis, fatty liver, cirrhosis.
Where it is kept. Many foods contain this valuable vitamin for us: all dairy products, beef and poultry, liver and kidneys, cabbage, all types of greens, and from cereals - brown rice.
And let's finish with vitamin U
History of discovery. Vitamin U (S-methylmethionine) was discovered in 1949 by an American biologist while studying the properties of cabbage juice. Vitamin U is a derivative of methionine, an essential amino acid.
Role in the body.
- Normalizes the secretion of digestive glands
- It has an antiulcer effect - with its deficiency, the aggressiveness of gastric juice increases, which provokes erosions and ulcers of the gastrointestinal tract
- Participates in the metabolism of fats (in particular, in the fat metabolism of the skin) and proteins
- Neutralizes a number of toxins
- It has an antiallergic effect because... reduces the body's increased susceptibility to various allergens
Symptoms of deficiency
- Excessive skin dryness
- Digestive disorders
- With prolonged deficiency, gastritis and ulcers of the stomach and duodenum may develop.
Consumption rate. Vitamin U is not synthesized in the body, and today it is believed that its daily requirement is 200 mg.
Where it is kept. First of all, in any vegetable oils, especially olive oil. Vegetables: beets, parsley, potatoes, tomatoes, turnips, celery. From animal products: eggs, fresh milk, liver, butter.
We think we know everything about vitamins, or at least a lot.
There are popular star vitamins. Anyone, even if you wake up in the middle of the night, will say that ascorbic acid improves immunity and helps cope with colds, that vitamin D and calcium strengthen bones, and vitamins A and E are good for hair and skin.
And there are vitamins - “soldiers of the invisible front”. They seem to be in the shadows, but at the same time they are no less important for the body than their highly promoted “colleagues”. We decided to eliminate injustice.
Our consultant is pharmacologist Natalya Opykhtina.
So, welcome!
Biotin - against gray hair, choline - for slimness and memory!
Biotin, also known in narrow circles as coenzyme R or vitamin H, it turns out, is responsible for how quickly we turn gray and bald. It has some connections with the function of hair follicles. It also regulates the absorption of fatty acids. That is, it depends on him whether the kilograms of salmon and mackerel eaten for the sake of the most beneficial Omega-3 acids will benefit our vessels.
If there is not enough biotin in the body, hair loss, drowsiness, “wandering” muscle pain and even depression may begin.
Choline, a fat-like substance, ingratiates itself with “bad” cholesterol and smashes it to smithereens. And solid fats, which strive to settle on our waist, are utilized by choline, turning into an emulsion.
But in addition to the fight for our harmony, choline also tries with all its might to preserve our memory and coordination of movements. In any case, he is trying to keep track of the transmission of neuromuscular impulses in order to protect us from the currently incurable Alzheimer's and Hattington's diseases (this is a disorder of control of the limbs).
A lack of choline can lead to increased blood cholesterol, hypertension at a young age, decreased vascular elasticity, fatigue and decreased concentration.
Inositol saves the liver
This substance is extremely necessary for modern man. It protects the liver from a wide variety of harmful influences - from alcohol to the effects of taking medications (antibiotics, hormonal drugs). Inositol also prevents the growth of adipose tissue around the liver, that is, the development of fatty hepatosis (according to gastroenterologists, up to 70% of adult Europeans now suffer from it to varying degrees due to low mobility and chronic overeating).
Inositol deficiency is fraught with increased blood pressure, indigestion, and constipation.
Pangamic acid reduces cravings for alcohol
Otherwise called vitamin B15, it is a powerful antioxidant and “cleaner” of toxins from the body. Increases physical endurance, improves metabolism and even reduces cravings for alcohol! It is also known that pangamic acid increases the lifespan of body cells and prevents their degeneration into malignant ones.
When the body lacks B15, the supply of oxygen to the cells of internal organs, including the brain, is reduced. This causes chronic fatigue, palpitations, and mood swings.
Here's a vitamin called PABA (para-aminobenzoic acid) or otherwise vitamin B10 protects the lungs from the harmful effects of ozone, and the skin from excessive exposure to ultraviolet radiation (by the way, PABA is often included in sunscreens). This vitamin has another useful property - it reduces the impact of tobacco smoke and tar from passive smoking. And in general it is an adaptogen, that is, it helps our body adapt to negative natural weather changes.
The best sources of rare vitamins:
Biotin - Cauliflower, brewer's yeast, boiled chicken yolks, whole grain bread.
Choline - By-products (brains, heart, liver, kidneys), legumes (peas, chickpeas, lentils).
Inositol - Brewer's yeast, peanut butter, grapefruit, lime, melon.
Pangamic acid - Brown rice, bran, sesame, pumpkin, liver.
Para-aminobenzoic acid - By-products, beef, lamb, mushrooms, spinach, brewer's yeast.
Source www.neboley.com.ua
