The most important vitamins for the body. What vitamins do humans need? Important vitamins for the human body

Proper nutrition is considered to be a balanced diet that provides the human body with all the nutrients and vitamins it needs. If a person does not receive the required amount, he will begin to feel unwell, or even get sick. To prevent this, follow a diet that helps saturate your body with vitamins.

Vitamin C.

In order for the immune system to function normally, it is necessary to consume enough vitamin C. It will also support and restore bones, tissues, cartilage and teeth. In addition, this vitamin helps iron to be absorbed. If the body lacks vitamin C, there will be a risk of scurvy and anemia. Your hair will fall out and the wounds will heal very slowly. Vitamin C contains citruses, garlic, red peppers, spinach, berries, tomatoes, cabbage, kiwi and other fruits and vegetables.

Vitamin B2.

This important vitamin is involved in energy metabolism, is responsible for the health of your skin, your vision and nervous system. It is found in dairy products, bread, cereals, poultry and fish. If the body does not receive vitamin B2 for a long time, you may develop cracks near the mouth, a rash on the skin, and a sore throat. If you are very sensitive to light, you are lacking vitamin B2.

Vitamin A.

This vitamin is present in carrots, liver, cheese, milk, butter, and spinach. Vitamin A is responsible for vision, health of the skin and mucous membranes. If the body does not have enough vitamin A, you will begin to see poorly in the dark, your skin will begin to peel and you will have poor appetite.

Vitamin D

This vitamin is needed for muscle strength and muscle growth. Vitamin D helps absorb calcium, which is responsible for the nervous system and cardiac activity. A lack of vitamin leads to rickets, an increased risk of fractures. Vitamin D can be obtained from milk, fish oil, butter, and egg yolk.

Vitamin K

This vitamin is important for the body. It helps blood clot. Vitamin K is found in vegetables, greens and beans. If the body lacks this vitamin, a person is susceptible to various skin lesions.

Vitamin B12.

This vitamin synthesizes red and white cells. It can be obtained from products produced by animals, such as meat, milk, eggs. If the body does not have enough vitamin, a person develops anemia, fatigue, and loss of appetite.

We found out what the most important vitamins for the body person. Eat properly and balanced and stay healthy.

To function normally, the body needs vitamins. If he does not receive enough of them, then various disorders occur and diseases develop. Despite the fact that winter is on the doorstep, it is not difficult to replenish the lack of vitamins. The main thing is to know which products will help you.

Vitamin D is an important factor influencing metabolic processes in the body. It is also important for bone health and has the ability to boost the body's defenses. In winter, when people lack sunlight, it is very important to get enough of this vitamin to protect against colds and flu. Additionally, numerous studies have linked vitamin D to a reduced risk of colorectal, skin, breast, and prostate cancer. With the help of calcium and magnesium, vitamin D strengthens bone tissue and protects against cardiovascular disease.

This vitamin is contained in the following foods: herring, salmon, halibut, cod liver, catfish, mackerel, oysters, sardines, tuna, shrimp, eggs, shiitake mushrooms.

The properties of omega-3 fatty acids have been studied by specialists for a long time. Fatty acids are the building blocks of fats, which are vitally needed by the body as nutrients. They also regulate blood clotting, the construction of cell membranes and cell health. Omega-3 fatty acids are polyunsaturated fats that promote the health of the body's cardiovascular system by reducing blood triglycerides and cholesterol. The body does not produce omega-3s, so it is important that we get them from food. Unfortunately, in most cases people do not get enough of them, but knowing what products contain them, the situation can be corrected.

Omega-3 fatty acids are found in: fatty fish such as salmon, tuna, sardines, mackerel, walnuts, flaxseeds, wild rice and, of course, dairy products.

Vitamin E

As an antioxidant, vitamin E protects our cells from free radicals and may protect against cancer and Alzheimer's disease. It is one of four fat-soluble vitamins that our bodies require to function optimally. However, many people do not get enough vitamin E from their diet.

Vitamin E is present in: sunflower seeds, wheat germ, almonds, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwi, mango, and tomatoes.

Calcium

Calcium is a mineral that is essential for healthy bones, as well as maintaining nervous system function and normal blood pressure. It is best to avoid supplements and instead consume foods that are a source of calcium. The recommended daily dose is 1000 mg per day for adults 19 to 50 years of age and 1,200 mg for those over 50 years of age. Pregnant women and nursing mothers may need more.

So what foods contain calcium? In dark green leafy vegetables, oranges, sardines, broccoli, nuts, seeds, salmon, apricots, currants, tofu, figs, and low-fat dairy products. If your diet does not include enough calcium, you can take 1000 mg of calcium daily in the form of a supplement.

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Another protector of our bones is magnesium. It also supports blood circulation, cardiovascular health, and helps muscles and nerves relax. Magnesium is present in: nuts, beets, dark leafy greens, seeds, dark chocolate, zucchini, pumpkin, cucumbers, black beans, bran cereals. The recommended dose for men is 420 mg / day, and for women - 320 mg / day.

Vitamin C

This vitamin is very important for increasing the body's defenses, it helps heal wounds, protects against cancer and fights free radicals. The daily dose for men is 75 mg, and women need 90 mg of this vitamin.

Where to look for vitamin C: Broccoli, red peppers, cauliflower, parsley, lemon juice, strawberries, lettuce, tomatoes, kiwi, papaya, guava, almost all fruits and vegetables have some amount of vitamin C.

The normal functioning of the organs and systems of our body is the key to good health, excellent health and a joyful mood. However, not everyone can boast of such happiness. A huge number of people suffer from deterioration of normal health, and such symptoms are not always a symptom of serious diseases. Much more often, health problems are provoked by more mundane factors, for example, insufficient intake of vitamins into the body. Let's try to answer the question, what vitamins are necessary and beneficial for the human body?

Vitamins are inherently biologically active elements that are capable of regulating a variety of processes occurring in our body. They take an active part in hematopoiesis and are important for the normal functioning of all systems, especially the nervous, cardiovascular, digestive, and immune systems. Such “particles” are essential for the optimal functioning of the reproductive organs, the correct and sufficient formation of enzymes and hormones, and for the performance of many other functions.

Vitamins useful to humans

Retinol

This vitamin is also known as vitamin A. It takes an active part in the formation of visual purple within the retina, maintains the health of the skin and mucous membranes, and also protects them from aggressive influences. This substance is involved in the production of proteins and fat metabolism; it is needed to maintain growth processes and to increase resistance to infectious influences.

Thiamine

This is the first representative of the B vitamins - vitamin B1, it takes an active part in the activity of the gastrointestinal tract, and is also extremely important for the normal functioning of the central nervous system. This substance is especially necessary for proper carbohydrate metabolism.

Riboflavin

This is vitamin B2, it is also important for fat, carbohydrate and protein metabolism, takes part in the processes of tissue respiration and stimulates energy production in our body. In addition, such a substance is necessary for optimal functioning of the central nervous system, digestive system, and visual organs. It is involved in hematopoiesis and maintains excellent condition of the mucous membranes and skin.

Niacin

This substance has several names. It is known as vitamin B3, nicotinic acid, and also as vitamin PP. This element is actively involved in the metabolism of fats, proteins, purines and amino acids. It is needed for tissue respiration, glycogenolysis and for the full regulation of redox processes in our body. Niacin is extremely important for the normal functioning of the gastrointestinal tract; it promotes the breakdown of food into particles during digestion and ensures the release of energy from them. Also, this substance quite effectively reduces the level of “bad cholesterol”, dilates small blood vessels, optimizes blood microcirculation processes and has mild anticoagulant properties. Niacin is extremely important for skin health, it effectively improves the mobility of joints affected by osteoarthritis, and also has mild sedative properties.

Pantothenic acid

This substance is also called vitamin B5, it is important for the formation of antibodies and for the absorption of other vitamins. In addition, this element perfectly stimulates the production of adrenal hormones, thanks to which it helps to cope with arthritis, colitis, allergies and ailments of the heart and blood vessels.

Pyridoxine

This element is also known as vitamin B6. It is extremely important for the metabolism of protein and a number of amino acids, takes an active part in the metabolism of fats, is needed for hematopoiesis and maintaining the acid-forming function of the stomach.

Folic acid

Or vitamin B9. Actively participates in hematopoiesis, ensures the production of red blood cells and takes part in protein metabolism. Important for growth and development processes, especially during pregnancy.

Cyanocobalamin

Vitamin B12 - takes an active part in hematopoiesis, protein metabolism and prevents the likelihood of fatty liver degeneration.

Ascorbic acid

Vitamin C is needed for all metabolic processes, activation of many hormones and enzymes, regulation of redox processes. This substance stimulates the growth of cells and tissues, activates and supports the immune system. In addition, ascorbic acid affects the permeability of vascular walls, takes part in cholesterol metabolism and activates the absorption of iron inside the intestine.

Calciferol

Vitamin D is needed for the complete transport of calcium and phosphates, takes an active part in the production of bone tissue and enhances their growth.

Tocopherol

This substance is also known as vitamin E. It is extremely important for regulating reproductive function, maintaining immunity, peripheral circulation and activating regenerative processes. Tocopherol is also a powerful antioxidant that slows down aging. It helps reduce blood pressure, ensure optimal blood clotting, prevent anemia, alleviate diabetes, and also Alzheimer's disease.

Vitamin K

This vitamin is also often called antihemorrhagic, because it is responsible for regulating the blood clotting mechanism, preventing internal and external bleeding. It also prevents osteoporosis, ensures kidney function, and has antibacterial and analgesic properties.

Vitamin F

This vitamin combines unsaturated fatty acids, which are important for the normal functioning of the heart, blood vessels and brain. These substances also prevent inflammatory lesions, support the functioning of the reproductive system, and are important for the health of skin, hair, nails and mucous membranes.

Vitamin H

This substance is also known under the name Biotin or vitamin B7. It plays an important role in metabolism and is necessary for the full activation of vitamin C, regulation of growth and many body functions. Biotin is important for healthy skin, hair and muscles. It slows down the aging process quite well.

We looked at the most essential vitamins for humans. It is unlikely that anyone will doubt that vitamins for the body of both children and adults are very necessary and very important. We can talk endlessly about their benefits, but it is extremely important that they all enter our body in sufficient quantities.

Most of them can be obtained from a balanced diet. However, the typical diet is missing several very important nutrients. This article lists 7 nutrients that we are often deficient in.

Iron

Iron deficiency is very common, especially among young women, children and vegetarians. This can lead to anemia, fatigue, weakness, a weakened immune system and impaired brain function. Best sources: red meat, liver, shellfish, canned sardines, as well as legumes, broccoli and spinach. Also, do not forget to eat fruits and vegetables rich in vitamin C - it helps iron to be absorbed.

Iodine

Iodine is essential for normal thyroid function and normal brain activity. Iodine deficiency affects almost a third of people on the planet, so don’t forget to eat foods high in iodine. These include seaweed, fish, dairy products and eggs.

Vitamin D

Vitamin D is a fat-soluble vitamin that tells our cells how to turn on certain genes. Vitamin D is produced from cholesterol in the skin when it is exposed to sunlight. Vitamin D deficiency is usually not visible. Symptoms are subtle and may develop over several years or decades. Fish oil, fatty fish, and egg yolks will help cope with the deficiency. And don't forget to get some sun!

Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is essential for blood formation as well as brain and nerve function. Every cell in our body needs B12 to function properly, but the body is unable to produce it. Therefore, we must get it from food or nutritional supplements.

Vitamin B12 is found only in animal products (with the exception of nori seaweed).

Thus, people who do not eat animal products are at increased risk of deficiency. The richest sources of this vitamin are seafood, meat and offal. Milk and eggs also meet our B12 needs.

Calcium

Calcium is essential for every cell, especially bones and teeth. In addition, calcium plays a role as a signaling molecule throughout the body. Without it, our heart, muscles and nerves cannot function. Low calcium intake is very common, especially in young women and older people. The main symptom of calcium deficiency is an increased risk of developing osteoporosis in old age. Dietary sources of calcium include canned fish, dairy products and dark green vegetables such as kale, spinach, and broccoli.

Vitamin A

Vitamin A is one of the most important fat-soluble vitamins. It helps form and maintain healthy skin, teeth, bones and cell membranes. The best sources are liver, fish oil, carrots and dark green leafy vegetables.

Magnesium

Magnesium is one of the key minerals in the body. It is important for bones and teeth, and is also involved in more than 300 enzymatic reactions. Almost half of people in developed countries have a magnesium deficiency in their bodies. The main symptoms of magnesium deficiency can include heart rhythm disturbances, muscle spasms, fatigue and migraines. To avoid this, eat whole grain cereals, nuts, leafy green vegetables or dark chocolate daily.