Vitamins. Fat-soluble vitamins (A, D, E and others)

Vitamin A is a key element healthy eating. Nutritionists talk about this tirelessly.

Why is it so useful? Let's study together the description of vitamin A, its effect on the body and its most valuable sources.

And at the same time, we’ll find out how not to harm your health with excessive care.

Universal Soldier

Vitamin A, or scientifically retinol, belongs to the fat-soluble class. In fact, this means that vitamin A is absorbed much better in the human body in combination with various fats.

The functions of vitamin A in the body can be listed for hours, since it is involved in the functioning of almost all organs and systems. Most often they talk about its benefits for vision. It really helps produce special substances in the retina that improve its condition. Without vitamin A in the body, metabolism is basically impossible. Retinol affects protein synthesis and uniform distribution fat deposits. It also strengthens cell membranes, protecting them from attack free radicals. No wonder it is considered a powerful natural antioxidant.

Dedicated to women and children

The role of vitamin A in a woman’s body is very significant, including for the health of the reproductive system. In addition, it provides normal development fetus during pregnancy. For facial skin, vitamin A is a real elixir of youth. After all, it restores cells and enhances collagen production. This is why retinol is often added to anti-aging creams.

The benefits of vitamin A for a child’s body are great. Along with calcium, it strengthens bones and teeth, promoting normal growth. Vitamin A is essential for healthy heart, lungs and digestive organs. Agree, it is better to organize their work with early age. It has been proven that thanks to special properties vitamin A, the child’s body can more easily tolerate chickenpox and measles. In addition, it increases the resistance of the immune system.

Golden mean

As you know, only the dose makes the medicine a poison, and the poison a medicine. For supporting vitality An adult’s body should receive 700–1000 mcg of vitamin A per day, a child’s body should receive 500–900 mcg. As already noted, it should be combined with fats. Paired with Vitamin E and Zinc healing effect also increases many times over.

If there is a lack of vitamin A in the human body, weakness, insomnia, poor appetite, frequent colds, brittle nails and hair. In children, a lack of vitamin A in the body leads to poor growth and general development. However, it is important to remember that excess vitamin A in the body is no less dangerous. It provokes digestive disorders, migraines and hormonal imbalances. During pregnancy, it should be taken strictly as prescribed by the doctor.

Brotherhood of the vegetable

What foods contain vitamin A? First of all, these are orange, red and yellow flowers. Here, carrots, pumpkin, tomatoes and bell peppers are ahead of everyone else. There's nothing better in summer fresh salads with vitamin A. Grate the carrots and cut them Bell pepper slices, finely chop 200 g of white cabbage. Mix all ingredients, add rings of red onion, scalded with boiling water. Salt and pepper them to taste, season with vegetable oil - a refreshing summer salad is ready. What vegetables contain vitamin A besides those mentioned? Sweet potatoes, beets, broccoli, asparagus and celery stalks can boast generous reserves of it. It is found in abundance in fresh greens and leafy salads.

Life-giving juices

Vitamin A is found in large quantities in fruits. The focus is on yellow and orange fruits. In particular, apricots, peaches, apples, pears, citruses. Kiwi, pineapple, mango and others Exotic fruits rich in vitamin A no less. Fragrant melon and juicy watermelon can also be included in this list. It is important not only to know which fruits contain vitamin A, but also how to get it in full. Dice 2 peaches, a banana and a pear, puree with a blender and dilute orange juice. If necessary, add honey and garnish with mint. Do you prefer dairy variations? Then replace the juice natural yoghurt. In any case, this smoothie will increase vitamin A in the body. And everyone at home will surely love it.

Gifts of the Beasts

Animal food, rich in vitamin A, is as important for the body as plant-based. The unattainable leaders here are chicken and beef liver, sea fish, caviar and fish oil. Products rich in vitamin A include fatty cottage cheese and sour cream, various cheeses, egg yolks and butter. From all the variety of recipes for summer menu pate from chicken liver. First, we fry the onions and carrots. Add to it 500 g of liver cubes, 250 ml of water, salt and Bay leaf. Simmer the meat for 30 minutes under the lid, then remove it and evaporate all the liquid. Flavored with liver 50 g butter, beat with a blender into a smooth paste. Sandwiches with this pate will delight the whole family, especially if you make them for a picnic.

Health Squad: Benefits of B Vitamins

B vitamins are one of the key elements balanced nutrition any age. Without them oh good health And coordinated work organs are out of the question. What are the healthiest B vitamins? Can they cause harm? And what products should you look for them in?

Ebullient energy

Thiamine, or vitamin B1, is necessary for the productive functioning of the nervous system, strong immunity and balanced acidity. Without it, proteins, fats and carbohydrates will not be able to be converted into vital energy for us. That is why the lack of this element often manifests itself chronic fatigue, weakness and increased irritability. But its excess does not threaten anything, since vitamin B1 is easily excreted from the body. Champions in thiamine reserves are animal liver, bran and germinated wheat. They are only slightly inferior to beans, potatoes, buckwheat, oatmeal, rye flour bread, leaf salads, dried fruits and nuts.

Everything for health

Riboflavin, also known as vitamin B2, is good for vision and hematopoiesis. In particular, for the formation of hemoglobin in the blood. It also improves the breakdown and absorption of fats from food. A lack of vitamin B2 can result in loss of appetite, cracked corners of the mouth, and peeling skin. Since it dissolves well in water, its excess does not affect health in any way. The richest foods in riboflavin are nuts and cereals, any of them. Green vegetables, tomatoes, cabbage and sweet peppers will benefit. But remember, when heat treatment vegetables lose almost all their benefits. Therefore, for health reasons, eat them raw.

Food for brain

Vitamin B3, known as niacin, breaks down nutrients, thereby producing energy for the body. But most importantly, it is responsible for memory, thinking and sleep. And if it is lacking, thought processes are disrupted, apathy and insomnia overcome. An overdose of vitamin B3 also does not bode well. The liver takes the hit first. At the same time, nausea, dizziness, and disturbances may occur. heart rate. Main sources nicotinic acid are liver, white meat and eggs. It is found in mushrooms, peanuts and beans. Please note that intestinal microflora is also capable of producing vitamin B3.

Heroic Liver

Vitamin B4, called choline, protects the liver and improves metabolic processes inside her. It lowers cholesterol and has a great effect on brain function. But even if there is low dose alcohol, choline is irreversibly destroyed. With its deficiency, problems with memory, liver and blood vessels appear. If you overdo it, you may experience sweating, nausea, and high pressure. Vitamin B4 is found in foods of animal origin: fatty fish, egg yolk, cheeses and cottage cheese. Concerning plant food, give preference to spinach, cauliflower, bran and tomatoes.

Forever Young

Vitamin B5 ( pantothenic acid) is indispensable for the regeneration of body cells. Essentially, it produces a rejuvenating effect. It also staunchly protects the skin and mucous membranes from the penetration of pathogens of infectious diseases. Unique property Vitamin B5 is the ability to be absorbed through the skin. That's why cosmetic masks with his participation are so effective. If you feel itching in your hands or notice dark spots, you should check the level of this element. And there is no need to worry about its excess. The main foods rich in vitamin B5 are liver, broccoli, green pea, mushrooms and walnuts.

Source of happiness

Vitamin B6, or scientifically pyridoxine, is called vitamin Have a good mood. It is he who is responsible for the production of the “happiness hormone” serotonin. It comes with an energetic state, a healthy appetite and deep sleep. It is also important that it is involved in dozens of important metabolic processes in our body. Typical signs Vitamin B6 deficiency causes inflammation of the tongue and gums, hair loss and weak immunity. Excess of it over a long period of time can lead to damage. nerve fibers. Meat, poultry, fish and dairy products will help replenish vitamin B6 reserves. Bananas, peaches, lemons, cherries and strawberries are useful in this regard.

Sprouts of life

Vitamin B9 is nothing more than folic acid, which is essential for pregnant and lactating women. It is she who lays the foundation for a healthy nervous system, first of the fetus and then of the baby. For adults, this element is no less valuable, since it has a beneficial effect on the heart, liver and digestive organs. A lack of vitamin B9 is indicated by memory impairment, lethargy and causeless anxiety. With its excess, zinc is absorbed worse, in the most in rare cases muscle cramps occur. Vitamin B9-rich foods include beans, beets, carrots, cabbage and buckwheat. It is also worth including liver, kidneys, eggs, cheese and caviar in your diet.

As you can see, our body needs B vitamins like air. The main thing is not to overdo it in the desire to be healthy. Turn on necessary products into the family diet and make sure it is balanced and moderate.

Delicious educational program: the role of vitamin C in the human body

Perhaps ascorbic acid is the most delicious of all vitamins, beloved by many since childhood. As a rule, all knowledge about it boils down to the fact that it is useful for the immune system and for colds. However, the contribution of vitamin C to our health is much more significant.

On guard of health

In fact, vitamin C has many functions in the body. It makes blood vessels elastic and strong, at the same time renewing the blood. It also has a positive effect on the nervous and endocrine systems, allowing iron to be better absorbed. Vitamin C - best friend immunity and main enemy all kinds of diseases. And not just colds. It has been proven that it restores strength after a heart attack and accelerates wound healing. In combination, this element is a powerful natural energetic that fights fatigue and fills us with vitality.

Maintaining balance

There is never too much vitamin C in the human body - its excess is eliminated by itself. However, it can cause harm in the form of digestive problems and nervous disorders. A lack of vitamin C is much more dangerous. It undermines the immune system and causes malfunctions different organs. In advanced cases, deficiency ascorbic acid threatens with scurvy: tooth loss, muscle hemorrhages and oppressive fatigue. So it makes sense to stick to the recommended norm. Adults on average need 100 mg of vitamin C per day, children - up to 45 mg. At physical activity the dose is increased to 200 mg, and for influenza - up to 2000 mg. Perhaps the main disadvantage of vitamin C is its instability. It is easily destroyed by exposure to the sun and high temperatures, as well as in contact with metal. Therefore, when cooking, use glass or enamel dishes and a wooden spatula. If you cook vegetables with high content ascorbic acid, place them in boiling water as soon as peeled or cut. Otherwise, oxygen will destroy it without a trace. It should also be taken into account that vitamin C is absorbed better in combination with iron, folic acid, rutin and glucose.

Ascorbic King

Contrary to expectations, main product, rich in vitamin C, are not citrus fruits, but rose hips. A decoction of them has a general strengthening and tonic effect. Boil 2 tbsp. l. crushed berries in 500 ml of water for 15–20 minutes, pour into a thermos and leave overnight. Sweeten the decoction with honey and drink as regular tea. Among other things, it normalizes digestion, produces a diuretic effect, stabilizes blood pressure and improves brain processes. By the way, in terms of vitamin C reserves, sea buckthorn and black currant are not far behind rose hips.

Sweet yes smooth

The second place among foods containing vitamin C is red bell pepper. In addition to it, the vegetable contains vitamins P and B, which makes it especially valuable for diabetes, heart disease and nervous overload. bell pepper stimulates the pancreas, helps to liquefy blood clots and is useful for hypertension. Good news for those who are diligently losing weight. Pepper enhances secretion gastric juice and improves intestinal motility. This vegetable is also important for beauty, as it transforms hair and nails.

Cabbage kin

The third step of the podium was shared by Brussels sprouts and broccoli. The first is rich in folic acid, which, as we know, enhances the benefits of vitamin C. It has a beneficial effect on the blood vessels, liver, nervous and endocrine systems. Broccoli is a miracle vegetable that prevents development cancer diseases, atherosclerosis and premature aging at the cellular level. More familiar to us White cabbage the reserves of ascorbic acid are not impressive. But once it is fermented, it turns into a product bursting with vitamin C.

Citrus squad

Now let's talk about the main fruits with vitamin C - bright, juicy citrus fruits. Fourth place in vitamin rating does not detract from their merits. Oranges are indispensable for weak immunity, for anemia, problems with digestion, liver and lungs. Lemon has antimicrobial, antioxidant and wound healing effects. Grapefruit helps digestion fatty foods, lowers the level bad cholesterol and removes toxins. What unites the fruits is that essential oils based on them they are removed nervous tension and tame your voracious appetite.

Green Titan

Spinach closes the top five champions in terms of vitamin C content. As part of this greenery, it is fully absorbed thanks to a large number gland. The colossal reserves of fiber in spinach turn it into a “brush” for the intestines, which sweeps everything clean. harmful substances. Doctors recommend relying on this herb for those who are recovering from a long illness or experiencing serious mental stress. Women should love spinach because it makes their skin smooth, hair thick, and nails strong.

Ascorbic acid is an important building block in the foundation of our health. And we must constantly maintain its strength. Generous gifts Summers are the best way to do this. We just have to include them in the family diet more often.

Vitamin A– retinol(true vitamin A, trans-9,13-Dimethyl-7-(1,1,5-trimethylcyclohexen-5-yl-6)-nonatetraen-7,9,11,13-ol) antioxidant. IN pure form unstable, occurs as in plant products, and in animal sources. Therefore, it is produced and used in the form of retinol acetate and retinol palmitate. – is part of rhodopsin,conditioning twilight vision, changes the permeability of cell membranes. Synthesized in the body from beta carotene. Essential for vision and bone growth, healthy skin and hair, normal operationimmune system etc. In high doses it has a teratogenic effect (can cause congenital defects in fetal development). Teratogenic effect high doses of retinol persist for some time after its discontinuation.

Retinol is fat soluble, so it needs to be absorbed alimentary tract required fats, and minerals. IN body its supply remains long enough that it does not need to be replenished every day. There are two forms of this vitamin: ready-made vitamin A (retinol) and provitamin A ( carotene), which is converted into vitamin A in the human body, so it can be considered a plant form of vitamin A. With a lack of vitamin A, cracks form on the skin, split hair and peeling nails. Vitamin A is pale yellow in color and is produced from the red plant pigment beta-carotene.

Structural formula of vitamin A

Vitamin D – group biologically active substances(including cholecalciferol And ergocalciferol). Cholecalciferol is synthesized under the influence of ultraviolet rays in the skin and enters the human body with food. Ergocalciferol can only be obtained from food.

The main function of vitamin D is to ensure absorption calcium from food to small intestine(mainly in duodenum). Also, a number of clinical studies suggest the following additional functions of vitamin D: participation in the regulation reproduction cells, metabolic processes, stimulation of the synthesis of a number of hormones.

Long-term vitamin D deficiency can lead to an increased incidence of cancer and increases the likelihood of developing osteoporosis. Hypovitaminosis D plays a major role in development rickets in children.

Synthesis in the body: precursor of cholecalciferol - previtamin D3 is formed in epidermis skin under the influence ultraviolet rays from sunlight from provitamin D3. Previtamin D3 is converted to cholecalciferol by thermal isomerization (at body temperature). In the epidermis, cholecalciferol binds to vitamin D-binding protein and in this form enters the blood and is transported to the liver.

Animals: fatty fish, fish fat; to a much lesser extent butter, cheese and other full-fat dairy products, egg yolk, caviar

Vegetable: Ergocalciferol is formed in fungal cells from ergosterol. The main source of ergocalciferol for humans is some types of mushrooms

Structural formula of cholecalciferol.

Name	Chemical structure	Structure
Vitamin D 1	combination ergocalciferol With lumisterol, 1:1
Vitamin D 2	ergocalciferol(derivative ergosterol)
Vitamin D 3	cholecalciferol(formed from 7-dihydrocholesterol in the skin)
Vitamin D 4	2,2-dihydroergocalciferol
Vitamin D 5	sitocalciferol(derivative 7-dihydrositosterol)
Vitamin D 6	sigma calciferol

Vitamin E– affects selenium metabolism in the body and reproductive function.

Vitamin E– a group of natural compounds derived from tocol. The most important connections are tocopherols And tocotrienols. Fat soluble. It has many functions, for example, participation in the reproduction processes of mammals, is a good immunomodulator and antioxidant. Vitamin E is a universal protector cell membranes against oxidative damage, is also effective immunomodulator, helping to strengthen the body's immune defenses. Vitamin E improves the function of the genital organs in both men and women, restores the imbalanced balance of hormones, the production of estrogen and progesterone - that is, it comprehensively affects precisely that link of human reproductive function that ensures the process of conceiving a child.

Tocopherol deficiency leads to muscular dystrophy, infertility, even necrosis liver and softening of parts of the brain, especially the cerebellum.

Vitamin E is almost never found in animal products - it is only found in liver, egg yolks and milk. The source of active alpha-tocopherol is fresh vegetables; frozen vegetables contain 2 times less of it, and canned vegetables contain almost none of it. Alpha-tocopherol is even found in small amounts in margarine, but it is not as active as in other products.

There is a lot of vitamin E in vegetable oils (sea buckthorn), nuts, whole grains, seeds, peaches, spinach and broccoli. In carrots, oatmeal, cucumbers, potatoes, radishes, greens leafy vegetables or onion there is already less of it.

The main function of vitamin E in the body is to protect cell membranes. Therefore, if you know that not everything is in order in your body, eat some product rich in tocopherol. A simple example: if after a noisy party with a lot of alcohol and cigarettes a person feels overwhelmed, this means that billions of blood cells - red blood cells - have died in his body. In this case, you can drink a tablespoon of olive or flaxseed oil, and our cells will immediately feel better.

Tocopherol. Structural formula

Vitamin K – belongs to the group of lipophilic (fat-soluble) and hydrophobic vitamins necessary for the synthesis of proteins that provide sufficient levels coagulation. Chemically, it is a derivative of 2- methyl-1,4-naphthoquinone. Plays a significant role in bone and connective tissue metabolism, as well as healthy kidney function. In all these cases, the vitamin is involved in the absorption of calcium and in ensuring the interaction of calcium and vitamin D. In other tissues, for example, in the lungs and heart, protein structures have also been discovered that can only be synthesized with the participation of vitamin K.

Vitamin K is defined as a group lipophilic (hydrophobic) vitamins. Vitamin K 2 ( menaquinone, menatetrenone) is produced bacteria V intestines, therefore, its deficiency occurs rarely, mainly when dysbacteriosis.

Vitamin K is involved in the carboxylation of glutamic acid residues in the polypeptide chains of some proteins. As a result of this enzymatic process, glutamic acid residues are converted into gamma-carboxylglutamic acid residues (abbreviated as Gla radicals). Gamma-carboxylglutamic acid residues (Gla radicals), thanks to two free carboxyl groups, are involved in calcium binding. Gla-radicals play important role in the biological activity of all known Gla proteins.

Vitamin K deficiency can lead to to the following: excessive internal hemorrhage, ossification of cartilage, severe deformation of developing bones or salt deposits on the walls of arterial vessels.

At the same time, an excess of vitamin K contributes to an increase in platelets, an increase in blood viscosity, and as a result, it is extremely undesirable to consume foods rich in vitamin K for patients with varicose veins, thrombophlebitis, some types of migraines, people with high cholesterol levels (since the formation of blood clots begins with thickening of the arterial wall due to the formation of cholesterol plaque).

Vitamin K is found in green leafy vegetables such as spinach And lettuce; V cabbage - fodder cabbage, white cabbage,cauliflower,broccoli And Brussels sprouts; in plants such as nettle,fumaria officinalis ,wheat(bran) and others cereals, In some fruits, such as avocado,kiwi And bananas; V meat; cow milk and dairy products; eggs;soy and products made from it. Olive oil also contains significant amounts of vitamin K.

Vitamin K 1 (phylloquinone). Contains functional naphthoquinone ring and an aliphatic side chain. Phylloquinone has a wick in the side chain.

Vitamin K 2 (menaquinones). The side chain can consist of a different number isoprenoid leftovers

In order to be healthy, every person needs a daily dose of vitamins. The vitamin set is contained in many products that are available in any quantity, every day.

Do daily diet Vitamins will help you get the most benefit: A, B, C, D, E. Such vitamin composition will enrich the diet and will contribute to the quality functioning of all organs.

What products contain nai large quantity vitamin reserve, we will consider further.

What foods contain vitamin B?

All vitamins are the building blocks for the human body. Without their participation, life processes would not occur at the level at which a person feels healthy and happy.

Knowledge of food products that contain these vitamins will help make your diet and diet complete and healthy. Availability the right products, which contain a complex of vitamins and microelements, are responsible for the level of health and life in general.

Particularly important for the human body are group vitamins IN. They are responsible for normalization of the nervous system, hair and nail growth.

The great benefits of microelement B are: quality functioning of the liver and eyes. If you eat food that contains useful component B, you can improve digestion processes and improve metabolism.

Due to the type of structure of the human body, some organs themselves produce the useful component B, but in insufficient quantities.

A person's basic diet should include:

sunflower seeds;
flax seeds;
sprouted wheat grains;
liver;
bran;
cereals;
legumes;
nuts;
tomatoes;
hard cheeses;
corn flour;
parsley;
sorrel;
dates;
buckwheat grain;
green vegetables.

For more effective result, better to use vitamin complex Group B which includes: B1, B2, B3, B4, B5, B6, B7, B9, B12 and B17 better together.

It is important to adjust your diet so that all the life-giving elements of the B-group enter the body.

B12

B12 or cyanocobalamin, participates in the normalization of hematopoiesis and structuring of the nervous system.

Vitamin B12 is found in the following foods:

Meat (beef, rabbit, pork, chicken; especially in the liver and heart);
Fish (Carp, perch, sardine, trout, cod, etc.);
Seafood;
Dairy products (cottage cheese, sour cream, cheese, milk, kefir);
Eggs;
Nuts;
Spinach;
Sea kale;
Butter.

It is worth noting, great amount B12 is found in meat products . Therefore, beef, pork and lamb meat should be included in the list of products for regular consumption.

B2

B2 (riboflavin) contains enzymes that promote the transport of oxygen and the metabolic process of saccharides. It promotes the breakdown of protein, fats and carbohydrates supplied in food.

This component improves vision, its sharpness and sensitivity to light. Availability of this microelement in the daily menu improves nervous system and affects the growth of hair and nails.

In order to replenish daily norm B2, you need know which products contain it:

Baker's dried yeast.
Fresh yeast.
Powdered milk.
Almonds, pine nuts and peanuts.
Chicken eggs.
Veal, lamb and beef.
Honey mushrooms, porcini mushrooms, chanterelles, champignons.
Spinach.
Rose hip.
Cottage cheese.
Goose meat.
Mackerel.
Chicken liver.

B6

B6 is essential for healthy, full-fledged work body. Indispensable in ensuring the exchange of amino acids, which are components of proteins. Without protein substances, the human body will weaken and rapidly begin to deplete. Also takes part in the production of hormones and hemoglobin.

Vitamin B6 is found in the following foods:

banana;
walnut and pine nut, hazelnuts;
liver;
soya beans;
spinach;
bran;
millet;
pomegranate;
sweet pepper (bell pepper)
mackerel, tuna;
garlic, horseradish;
chicken meat;
sea buckthorn;
beans;
flax-seed.

Also on the list food components, without which it is impossible to produce the substance, includes:

strawberry;
potato;
peaches, apples and pears;
lemon.

B6 is especially necessary for normal functioning of the central nervous system. By consuming this vitamin, you can get rid of cramps, numbness in the hands and muscle spasms.

Vitamin B17 helps normalize metabolism. It prevents the appearance cancer cells and contributes to the prevention of cancer diseases.

Foods that contain B17:

Apricot kernels.
Brewer's yeast.
Bird cherry.
Green buckwheat.
Millet.
Sweet potato.
Beans, beans.
Apricot oil.
Cherries, pears, peaches, elderberries, blueberries.
Flax-seed.
Pumpkin seeds.
Raisins, prunes, dried apricots.
Spinach.

Where is the most vitamin C?

Vitamin C incredibly beneficial for human health. It participates in the metabolic processes of our body, helps increase the level of hemoglobin in the blood and fights viruses and infections. This microelement also helps the production of collagen, which is essential for skin elasticity and youth.

In order to replenish daily norm substances necessary know which products contain it.

Many people assume that the leader containing the highest amount of vitamin C is lemon. However, undisputed winner- This rose hip. After goes red and green bell peppers, sea buckthorn, black currants, parsley and Brussels sprouts.

Take in large doses natural component C is possible by eating mousses, compotes and jelly. The daily inclusion of this component in the diet is especially important. After all, it protects the body from the activation of microbes and bacteria, has a beneficial effect on the functioning of the central nervous system and improves the protective functions of the entire body.

Foods rich in vitamin C:

Rosehip (dry and fresh);
Pepper (red bell and green);
Black currant;
Sea buckthorn;
Parsley, wild garlic, dill, spinach, sorrel;
Cabbage (cauliflower, Brussels sprouts, red cabbage);
Kiwi;
Lemons, tangerines, oranges.
Beef liver.

Daily norm for adults 70 - 100 mg, for children - 42 mg.

What foods contain vitamin A?

Daily use required dose vitamin A, helps normalize the condition of teeth and bone cells, improves metabolic processes, helps synthesize protein.

Foods rich in vitamin A:

carrot;
apricot;
pumpkin;
spinach;
parsley;
wild garlic;
broccoli;
seaweed;
processed cheese;
viburnum.

The main products that contain an excess of useful substances are:

fish fat;
liver;
butter;
egg yolks;
cream.

List of foods rich in vitamin E

Trace element E is an activator reproductive functions living organisms, so its presence in the diet is mandatory. It helps increase protective functions body, improvement of sexual and endocrine system, slows down the aging process.

To replenish daily dose, you need to know which foods contain vitamin E.

Foods rich in vitamin E:

Vegetables and fruits: carrots, potatoes, cucumbers, radishes, apples;
Legumes: beans and peas;
Almonds, hazelnuts, Walnut, pistachios, cashews and peanuts;
Meat: beef;
Fish (pike perch, salmon, eel, mackerel);
Spinach, sorrel;
Barley, oatmeal, wheat;
Prunes, dried apricots;
Rose hip;
Sea buckthorn.

If you regularly include component E in your diet, your body will be saturated with useful substances. It will begin to affect muscle activation, help improve the immune system and slow down the aging process.

Vitamin A

Vitamin A promotes the formation of visual purple (rhodopsin) in the eyes, increases resistance to respiratory infections, promotes the growth and strengthening of bones, healthy skin, hair, teeth, and gums.

Contained in fish liver oil (fish oil), liver, carrots, melon, in smaller quantities in yellow and red vegetables and fruits, eggs, milk, margarine, butter.

Vitamin A works best when combined with B vitamins, vitamin D, vitamin E, calcium, phosphorus and zinc. Vitamin A also protects vitamin C from oxidation. If you are taking cholesterol-lowering medications or have decreased absorption of vitamin A, you may need vitamin A supplements.

It exists in two forms: ready-made vitamin A (retinol) from animal products and provitamin A (carotene).

The average dose for adults is 10,000 IU daily, requirements increase with increasing body weight.

"Attention! More than 100,000 IU per day in adults can cause toxic effects: hair loss, insomnia, nausea, vomiting, diarrhea, rash, bone pain, irregular menstruation in women, liver enlargement, etc."

Vitamin D(calciferol, viosterol, zrgosterol)

The only vitamin that can be synthesized in our body (under the influence ultraviolet rays in the skin). The daily dose for adults is 400 IU or 5-10 mcg. Without it, calcium and phosphorus, which are necessary to strengthen bones and teeth, are not absorbed. At joint reception with vitamins A and C helps in prevention colds, conjunctivitis.

Contained in fish oil, sardines, herring, salmon, tuna, milk. Daily doses of 25,000 IU for long period may cause toxic effects: unusual thirst, eye inflammation, itchy skin, vomiting, diarrhea, abnormal calcium deposits in the walls blood vessels, liver, lungs, kidneys and stomach.

Vitamin E(tocopherol)

It accumulates not only in subcutaneous tissue, but also in the liver, heart, muscles, testicles, uterus, blood, adrenal glands, pituitary gland.

It is an active antioxidant that prevents the oxidation of fatty compounds, vitamin A, selenium, two sulfur-containing amino acids and, to some extent, vitamin C. It is important as a vasodilator and anticoagulant. Works well in combination with selenium. Slows down cell aging caused by oxidation. Prevents the appearance and dissolves blood clots. Accelerates the healing of burns. Acting as a diuretic, it can reduce blood pressure. Protects against miscarriages. Deficiency causes anemia and infertility.

Vitamin E (tocopherol) is found in wheat germ, soybeans, vegetable oils, broccoli, Brussels sprouts, leafy greens, spinach, and in smaller quantities in whole grains and eggs. Pregnant and breastfeeding women, as well as those taking contraceptives and hormonal drugs, women during menopause require increased doses of vitamin E.

Vitamin F(unsaturated fatty acid: linoleic, linolenic and arachidonic). If there is enough linoleic acid in the body, then the other two fatty acids can be synthesized.

Prevents cholesterol deposits in the arteries. Provides healthy condition skin and hair. Affects the activity of glands internal secretion, making calcium more available to cells. Helps reduce weight by burning saturated fats. Deficiency leads to eczema, acne, excess weight.

Sources: vegetable oils from wheat ovary, flaxseed, sunflower, safflower, soybeans, peanuts, almonds, avocado. Twelve teaspoons of sunflower seeds or eighteen pecans can cover your daily requirement. Increased carbohydrate intake increases the need for F. Excessive intake can lead to weight gain. It is better to take together with vitamin E.

It often happens that the human body, for one reason or another, experiences an acute lack of nutrients. Less common are cases of hypervitaminosis, when vitamins A, E, D, accumulating in cells and tissues, begin to cause negative reaction body. How to deal with such problems and what foods to eat to feel healthy, full of energy and look much younger than your age?

The secret is quite simple. First of all, attention should be paid proper nutrition. According to statistics, people who eat a lot of greens, vegetables, fruits and vegetable fats They feel much better and look younger. Their metabolism is much faster, and there are an order of magnitude more vitamins in the body than those who prefer fast foods, fatty foods meat dishes And alcoholic drinks. Unfortunately, excess vitamins are also negative for the body.

The role of beta-carotene in the human body

First of all, retinol is popular as strong antioxidant, absorbed in the body with the help of certain fats and vitamin E. The storage properties of beta-carotene in the future help to get by with reserves deposited in the liver. Still, it is better to regularly consume vitamins A and E. In their products sufficient quantity. What can I say about taking the drug "Aevit"? His constant use can lead to an overabundance, which is very undesirable and even harmful to the human body. Therefore, before taking it, you should definitely consult with your doctor.

Retinol plays an important role in the functions of protein synthesis, helps in excellent condition preserve teeth, ensures the health of bones, cells and tissues of the body, slowing down and even stopping the process premature aging. It is very useful for human vision, and its deficiency has a bad effect on immune system any organism. But vitamin A has the most influential effect on skin covering. In order to look more attractive, youthful and without blemishes on the skin of the face or other parts of the body, you should take care of a sufficient level of beta-carotene in the body.

Functions of vitamin E

Tocopherol acetate, like vitamin A, is a fat-soluble substance. For their good absorption you will need enough fat. It plays the function of a powerful antioxidant in the body, and its sufficient amount promotes the active absorption of retinol. In addition, its role is quite significant in regulating cellular reactions. Its deficiency in human body can lead to infertility, liver necrosis, muscle tissue degeneration and even brain destruction. Therefore, it is worth eating vitamin A and E. The oil contains a sufficient amount of these two useful substances.

Manifestation of acute deficiency of vitamins A and E

To the questions “how soon will you have to take the next dose of vitamins?” and "how quickly are they withdrawn useful material from cells?" There is no specific answer. Each organism is unique and requires individual approach. But how can you independently determine that you have a lack of vitamins A and E?

There are several characteristic symptoms that indicate vitamin deficiency:

Hair fragility, dryness and tendency to split ends. This is already the first sign that gives reason to think that it’s time to take vitamin A and E. But many girls damage their hair with dyes containing perhydrol to lighten their curls. Therefore, this criterion does not always correspond to reality.
The condition of the skin of the face and body also indicates a deficiency of vitamins E, A, and nicotinic acid. If your skin begins to look old, it is dry and pale, then it is time to take Aevit or other drugs containing retinol and vitamin E, but first it is recommended to consult a doctor. He will more accurately prescribe a course of treatment. How Alternative option, you can read what vitamin A contains and what foods contain other most beneficial substances for your body. They will not be superfluous for you.
Brittle nails and the appearance of hangnails indicate a deficiency of vitamin E and A.
Sometimes, due to dry skin, bloody cracks may appear on the lips, and due to vitamin E deficiency and poor blood clotting, their healing is poor.

Signs of excess vitamins A and E in the body

An overdose of retinol and tocopherol in the body is very dangerous. She causes a lot unpleasant symptoms: fatigue, lethargy, dizziness and, consequently, blurred vision, diarrhea, abdominal pain, nausea and blockage of blood vessels. Oversaturation with vitamin E is very dangerous for smokers, because in combination with nicotine there is high probability getting a stroke.

The characteristic symptoms of excess vitamin A are somewhat similar to tocopherol hypervitaminosis, so it can be difficult to determine which vitamin complex it is time to stop eating. First of all, consult your doctor and start following a diet. And in no case should you self-medicate, or completely exclude vitamin A and E from food. Not everyone knows where the complex of these elements is contained. There are a number of products that accommodate maximum amount retinol and tocopherol.

Products containing vitamin A and E

Where is vitamin A found? Many people prefer medical capsules and pills. But it is safer and healthier to consume them from food. Retinol is known to accumulate in the liver of animals. For example, beef liver contains 8.2 mg per 100 g of product. Retinol is also found in the liver of fish, caviar, eggs, milk and fermented milk products. Moreover, in such healthy vegetable, like carrots, also have vitamin A. Vegetables are considered the easiest for the body.

Vegetable, olive, cottonseed, corn and other oils are the main sources of tocopherol for the human body. That is why they should be eaten in the first place. Products such as nuts, olives, whole grains, seeds also contain enough large dose this component.

There are foods that simultaneously contain vitamin A and E. Where is it found, which of these foods is best absorbed by the body? The question is simple, but few know the answer.

Sources of vitamins and their proper consumption

Most of us know that in case of vitamin deficiency, you should immediately consult a doctor to establish an accurate diagnosis. The doctor will prescribe the necessary components. These can be tablets, capsules and other types medical supplies. But you can do without them if you know the sources of vitamins and their daily intake. Only your attending physician can definitely answer this question, because each organism is individual, but scientific research, an adult should eat tocopherol in the range of 30-400 IU per day, and retinol - 5000-10000 IU. There is also a threshold for the toxicity of these substances. In the case of vitamin A, it is 500,000 IU, and tocopherol - already 3000 is considered dangerous for the body.

Preparations containing retinol and tocopherol

"Aevit" is the most common medical product, containing vitamin A and E. Where it is contained only Such products can be “Axerophthol”, “Aquital”. Preparations can be in the form of tablets, ampoules, dragees. But they are insoluble in water and therefore are used using fats, chloroform, alcohol and ether. Most often they are used together with fats, and accordingly, with tocopherol.

Do not forget that self-medication can lead to harmful consequences, so first of all you should know accurate diagnosis to begin treating vitamin deficiency or excess of excess components. It is necessary to find out what vitamin A and E contain, and either consume more of them, or, in the case of hypervitaminosis, abandon them. Be healthy and young!