Rare vitamins. Spring beriberi: rare vitamins
There are many vitamins. There are vitamins - "stars" that everyone and everyone knows about: these are the well-known vitamins C, A, B, D. They know what benefits they have for the body and what happens with a lack of these vitamins. 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 hyped “colleagues” "!
Now I will tell you about these mysterious vitamins ...
No. 1 - BIOTIN, or vitamin H is responsible for how quickly a person turns gray or bald. It depends on this vitamin how fatty acids will be absorbed by the body, how our hair follicles work.
It depends on him whether the eaten salmon or mackerel will benefit our vessels in order to replenish the body with the most useful 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 pains will simply torment you!
In addition to fatty fish, biotin is also found in cauliflower, boiled chicken yolks, brewer's yeast, whole grain bread.
No. 2 - CHOLINE, a fat-like substance - destroys bad cholesterol to smithereens, and solid fats that strive to settle at the waist, choline utilizes and turns into an emulsion. But besides the fact that choline helps us to be slim, it also tries to preserve the memory of a person and monitors the coordination of movement.
He is responsible for the transmission of impulses, the path of which is nerves-muscles, so that, God forbid, Alzheimer's or Huntington's disease does not begin to develop. Unfortunately, these diseases are not yet curable ...
There will not be enough choline in the body, you are threatened with a decrease in vascular elasticity, early hypertension, decreased concentration, and fatigue. And this mysterious choline is found in offal and legumes.
No. 3. INOSITOL - the substance is extremely necessary for people living in our difficult time, i.e. us with you! Inositol is able to provide effective protection of the liver - from alcohol, nicotine, the effects of medication. Inositol also prevents fatty liver (fatty hepatosis), which affects up to 70% of Europeans due to low mobility and excessive overeating. The lack of inositol is fraught with hypertension, indigestion, constipation.
This miraculous vitamin is found in peanut butter, lime, melon, grapefruit, and brewer's yeast.
No. 4. PANGAMIC ACID, simply - vitamin B15, well cleanses the body of toxins, because it is an unsurpassed antioxidant! It increases the physical endurance of a person, 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, mood swings.
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 UV exposure. In addition, it protects the lungs from the harmful effects of ozone. Sun creams contain vitamin B10.
Another useful action of this vitamin is to reduce the effects of secondhand smoke, 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 introduce beef, lamb, offal, mushrooms, spinach, brewer's yeast into the diet.
I think you should always remember about these necessary vitamins!
Vitamin PP (or niacin - another name for B 3) is nicotinic acid. This vitamin restores damaged cells, regulates the functioning of the liver and stomach, enhances its motility and the secretion of gastrointestinal juice. Not replaceable in therapy in the treatment of nervous diseases and heart disease.
Important for people whose work is stressful (train drivers, nuclear power plants, oil extraction, 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, chicken meat. But a higher content of vitamin PP is found in plant products: broccoli, potatoes and carrots, tomatoes, beans, peanuts, yeast and corn flour, dates. Food supplements of alfalfa - red clover are also a source of natural vitamin PP, as well as rose hips and cayenne pepper are its sources.
Vitamin K
Participates in the process of blood clotting, thickening the walls of blood vessels, is important for regulating the functioning of the motor system, muscle mobility and strengthening the cardiovascular system, and is not replaceable for the prevention of cancerous tumors 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 work of the thyroid gland. The lack of this vitamin is visually noticeable when small hemorrhages appear in the form of dots on the skin, depression signs, lethargy and fatigue are also observed. This vitamin is found in sufficient quantities in lingonberries, dill, cranberries, pomegranates, prunes, carrots, rose hips
Vitamin H
Muscle relaxant, relieves muscle pain, participates in the immune defense of the body, positively affects hair growth and prevents graying. Deficiency of this vitamin leads to edema, disruption of the gastrointestinal flora - that is, dysbacteriosis, to gastritis, as well as its deficiency 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-toxic effect in case of poisoning with salts of heavy metals (mercury), it also reduces the level of cholesterol in the blood, taking care of the prevention of cardiovascular disorders. With its deficiency, disorders of the nervous system appear, fatigue or nervousness, dizziness and convulsions, 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 beriberi are various types of motor activity, as a result of which the blood is quickly saturated with oxygen, thereby enriching the internal organs and accelerating the metabolism, as a result of which the reserves of body fat accumulated over the winter are broken down. Examples of such daily physical activity might be simply walking home after a day's work or taking a walk in a nearby park before bed.
As a rule, when it comes to vitamins, we remember only the most famous and popular ones - A, B, C, D, E, although everyone has known about them for a long time. But you can’t say the same about such rare vitamins as, for example, vitamin K, N or U. Where are they kept? Why do people need?
Vitamin classification
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, bioflafonoids (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 features that vitamins have, and therefore are not considered “complete” vitamins. At the same time, most often we call them out of habit “vitamins”. But even the fact that they are conditionally considered vitamins does not mean that they should not be given due attention, because their deficiency still affects our health. Let's take a look at the three most rarely mentioned vitamins, namely: K, N and U. What are they responsible for and how to determine that you are missing 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 at the same time it was found out that it was he who helped 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 is contained. A lot of foods contain this valuable vitamin for us: all dairy products, beef and poultry, liver and kidneys, cabbage, all kinds of greens, from cereals - brown rice.
- Normalizes the secretion of the digestive glands
- It has an antiulcer effect - with its lack, the aggressiveness of gastric juice increases, which provokes erosion 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 range of toxins
- It has anti-allergic effect. reduces the increased susceptibility of the body to various
deficiency symptoms
- Excessive dry skin
- Digestive disorders
- With prolonged deficiency, the development of gastritis and ulcers of the stomach and duodenum is possible.
consumption rate. Vitamin U is not synthesized in the body, and today it is believed that its daily requirement is 200 mg.
Where is contained. First of all - in any vegetable oils, especially olive. From 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 about them for a long time. But you can’t say the same about such rare vitamins as, for example, vitamin K, N or U. Where are they kept? Why do people need?
Vitamin classification
In general, medicine knows 13 essential substances that are directly vitamins. This water soluble vitamin C, B vitamins (thiamin, 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, bioflafonoids (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 features that vitamins have, and therefore are not considered "complete" vitamins. At the same time, most often we call them out of habit " vitamins». But even the fact that they are considered vitamins conditionally does not mean that they should not be given due attention, because their deficiency still affects our health. Consider the three most rarely remembered by us vitamins, namely: K, N and U. What are they responsible for and how to determine that you are missing 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 at the same time it was found out that it was he who 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:
Deficiency symptoms. With a lack of vitamin K, as we already understood, the symptoms will be mainly associated with blood clotting disorders.
- Numerous persistent painful bruises
- Prolonged bleeding due to the most trifling wounds
- Hemorrhagic diathesis, in which the skin becomes covered with dark spots due to loss of blood by capillaries
consumption rate. It is believed that the norm of this vitamin is approximately 1 μg per kilogram of body weight. In the case of large blood loss, injuries, operations, additional doses are prescribed to improve hematopoiesis. I must say that the deficiency of this vitamin is a rare phenomenon, since the usual diet contains it in excess.
Where is contained. In all green vegetables and herbs. In addition to lettuce, spinach, dill and parsley, these are nettle, birch, currant, linden, raspberry leaves (they can be added to tea). Cruciferous vegetables (cabbages of all kinds) are also high in vitamin K.
You can find this vitamin in unripe tomatoes, green peas, rose hips, any cereal grains (but not boiled, but raw). Their animal products can be called 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 action of other antioxidants, and this is its most important role. This means that he is the "guardian" of our health, naturally increasing his 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 every muscle cell
- It is also an important component in the regulation of the metabolism of proteins, fats and carbohydrates.
- Improves Liver Functions
- Increases oxygen consumption by brain cells
- Reduces the content of total cholesterol and its esters in the blood
- Has a choleretic, detoxifying and antispasmodic effect
Deficiency symptoms. With a deficiency of vitamin N, aggressive acids accumulate in the body, incl. 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 is contained. A lot of foods contain this valuable vitamin for us: all dairy products, beef and poultry, liver and kidneys, cabbage, all kinds of greens, from cereals - brown rice.
And finish with vitamin U
Discovery history. Vitamin U (S-methylmethionine) was discovered in 1949 by one of the American biologists 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 the digestive glands
- It has an antiulcer effect - with its lack, the aggressiveness of gastric juice increases, which provokes erosion 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 range of toxins
- It has an anti-allergic effect, because. reduces the increased susceptibility of the body to various allergens
deficiency symptoms
- Excessive dry skin
- Digestive disorders
- With prolonged deficiency, the development of gastritis and ulcers of the stomach and duodenum is possible.
consumption rate. Vitamin U is not synthesized in the body, and today it is believed that its daily requirement is 200 mg.
Where is contained. First of all - in any vegetable oils, especially olive. From 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 hyped star vitamins. Everyone, even wake up in the middle of the night, will say that ascorbic acid increases immunity and helps to 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 - "fighters of the invisible front." They are, as it were, in the shadows, but at the same time they are important for the body no less than the promoted "colleagues". We decided to eliminate injustice.
Our consultant is pharmacologist Natalya Opykhtina.
So, meet!
Biotin - against gray hair, choline - for harmony 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 go 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 useful Omega-3 acids will benefit our vessels.
If there is not enough biotin in the body, hair loss, drowsiness, “wandering” muscle pains and even depression can begin.
Choline - a fat-like substance - is rubbed into the trust of "bad" cholesterol and breaks 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 fighting 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 save us from Alzheimer's and Huttington's diseases, which are still incurable (this is a violation of limb control).
Lack of choline can lead to increased blood cholesterol levels, hypertension at a young age, reduced vascular elasticity, fatigue and reduced concentration.
Inositol saves the liver
This substance is extremely necessary for modern man. It protects the liver from a variety of harmful effects - from alcohol to the consequences 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 alcohol cravings
Otherwise, it is called vitamin B15 and is a powerful antioxidant and "purifier" of the body of toxins. 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, oxygen supply to the cells of internal organs, including the brain, is reduced. This causes chronic fatigue, palpitations, mood swings.
And 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 one more useful property - it reduces the effects of tobacco smoke and tar from passive smoking. In general, it is an adaptogen, that is, it helps our body adapt to negative natural and weather changes.
The best sources of rare vitamins:
Biotin - Cauliflower, brewer's yeast, boiled chicken yolks, whole grain bread.
Choline - Offal (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 - Offal, beef, lamb, mushrooms, spinach, brewer's yeast.
Source www.neboley.com.ua
