Vitamins and minerals. Vitamin and mineral complexes in proper nutrition
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QUALIFYING WORK
ON THE TOPIC: "Vitamins and minerals"
Introduction
1. History
2. Classification of vitamins
3. Vitamins
4. Vitamin-like substances (vitaminoids)
5. Classification of minerals
6. Minerals
Conclusion
Bibliography
Introduction
Good nutrition is determined not only by the energy value of food, a balanced diet for proteins, fats and carbohydrates, but also by the availability of vitamins, trace elements and minerals. According to the World Health Organization (WHO), the state of human health is 15% dependent on genetic characteristics, and the same - on the state of the medical service. But the lion's share, 70%, depends on lifestyle and nutrition.
Balanced nutrition and the presence of vitamins and microelements in it were devoted to population studies conducted by the Institute of Nutrition of the Russian Academy of Medical Sciences. The results of these studies are alarming: a significant part of the population of our country has an extremely insufficient intake and an ever-increasing deficiency of vitamins (A, groups B, C, E) and a number of trace elements (iron, zinc, iodine). Lack of B vitamins in 30-40% of Russians, beta-carotene - in more than 40%, and vitamin C deficiency - in 70-90%!
Most vitamins are not synthesized in the human body. Therefore, they must be regularly and in sufficient quantities to enter the body with food or in the form of vitamin-mineral complexes and nutritional supplements.
Diseases resulting from the lack of vitamins in the body are called beriberi. Avitaminosis is a serious disease that, if left untreated, can lead to death. Each beriberi can be prevented or cured only by taking the appropriate vitamin. Diseases arising from insufficient intake of certain vitamins in the body are called hypovitaminosis. Hypovitaminosis is more difficult to recognize than beriberi, because the nature of the disease has a less pronounced, blurred picture. Hypovitaminosis lowers performance and predisposes to infectious diseases. Hypovitaminosis is widespread during periods associated with limited nutrition (natural disasters, wars, crop failures). They often appear in the spring, when the consumption of plant foods, the main source of many vitamins, is limited. Some vitamins are destroyed during prolonged heat treatment and conservation of food products, which leads to a significant decrease in their vitamin value. Hypovitaminosis can occur due to acute or chronic disorders of the gastrointestinal tract, leading to a decrease in the absorption of vitamins in the intestine. And, finally, hypovitaminosis can occur in certain human conditions associated with an increased need for vitamins in the body. These are periods of active growth, pregnancy, heavy physical exertion, serious infectious diseases, etc.
A number of vitamins have antagonists that prevent their absorption and metabolism - antivitamins. They are found in a number of foods. So, egg white contains avidin, a substance that binds vitamin H, and many varieties of raw fish contain the enzyme thiaminase, which destroys vitamin B 1. Sometimes artificial antivitamins are used for medicinal purposes. Thus, coumarin derivatives (antivitamin K) prevent blood clotting.
Most vitamins are quickly destroyed in the body, and therefore their constant intake from the outside is necessary. The amount of vitamins, the daily intake of which is necessary for the normal development of the body and the prevention of hypo- and beriberi, is called a prophylactic dose. A larger amount of vitamin is needed to treat an already developed beriberi. This amount is called the treatment dose.
Some people, assuming that vitamins "can't hurt," take them in excessive amounts. Conditions in which overdoses of vitamins are observed are called hypervitaminosis. For the most part, vitamins are quickly excreted from the body, but vitamins such as A, B 1, D, PP are retained in the body for a longer time. Therefore, the use of high doses of vitamins can lead to an overdose - cause headaches, digestive disorders, changes in the skin, mucous membranes, bones, etc. However, the toxic doses leading to an overdose for these vitamins are many times higher than their usual daily requirement.
The daily human need for vitamins is measured in milligrams, micrograms, it all depends on what kind of vitamin it is. For example, it has been found that a person needs a little more than 1 g of vitamin B 12 . But the precious molecules of this vitamin must be ingested throughout life!
Even these, completely microscopic, in our opinion, doses are enough to provide the necessary for each of the hundred trillion cells in our body. Scientists explain this by the high biological activity that vitamins have. This should take into account the individual physiological needs of each person, depending on gender, age, nature and intensity of his work, seasonal factors.
All animals and plants need almost all known vitamins, and therefore plants, as well as some animals, have the ability to synthesize certain vitamins. However, man and a number of animals, apparently, lost this ability in the course of evolution. The source of vitamins for humans are food products of plant and animal origin. They enter the body either in finished form or in the form of provitamins, from which vitamins are then formed enzymatically. Some vitamins in humans are synthesized by the microbial flora of the intestine.
1. History
The fact that certain foods can treat and prevent diseases has been known since antiquity. For example, the ancient Egyptians knew that the liver helped prevent night blindness, and they were right, because the liver contains vitamin A, the lack of which can cause this disease. And in 1330, Hu Sihui published the three-volume "Important Principles of Food and Drink" in Beijing. It collected and systematized knowledge about the therapeutic role of nutrition, and also argued that it is very important for health to combine a variety of products. A few centuries later, the Scottish physician James Lindt published The Treatment of Scurvy, in which he argued that citrus fruits successfully prevented the disease. And soon lemons appeared in the diet of British sailors. True, they did not immediately accept this addition to their usual food and even tried to rebel by throwing barrels of lemon juice overboard. James Cook took on voyages barrels with a more common product - sauerkraut and as a result (an unheard of achievement for that time) did not lose a single sailor from scurvy!
In 1881, the Russian biochemist and physician Nikolai Lunin from the University of Tartu tried to invent the perfect food cocktail: he mixed proteins, carbohydrates and fats in certain proportions. The experimental group of mice received this drink, and the control group - natural milk. The experiment with universal food failed: the control group of mice successfully grew up, got offspring, but the experimental mice died ... “From this it follows that milk ... contains other substances that are indispensable for nutrition,” Lunin wrote then.
Several decades later, Frederick Hopkins came to the same conclusion, suggesting that food contains accessory factors - some substances necessary for the human body.
And finally, such a substance was isolated in 1912 by the Polish scientist Casimir Funk. He fed the pigeons with peeled rice, the birds fell ill, and when Funk began to add rice bran to the feed, they recovered. By chemical analysis, a crystalline preparation was isolated from bran - vitamin B 1, or thiamine. Funk called it "vitamine", from the Latin vita - life and the English amine - amine, a nitrogen-containing compound.
With "vitality" Funk hit the bull's-eye: life without vitamins is impossible. Compared with the same proteins or fats, vitamins need very little: for example, thiamine, discovered by Funk, a person needs only about 30 g in his entire life, but he participates in the metabolism of carbohydrates, helps the nerves transmit impulses to the muscles. Then other vitamins were discovered - by this time they were so renamed from "vitamines" due to the fact that not all of them contain an amine component.
Vitamins are not "firewood" at all, the combustion of which provides the necessary vital energy. And you can’t compare them with the “bricks” from which the body is built either - they are not synthesized in the body (with the exception of B 1, B 6, B 12 and D. What are they for then? In essence, these are small gears or nuts in a huge machine, without which this colossus simply will not be able to move.And speaking from the point of view of chemistry, vitamins in microscopic quantities are integrated into enzyme molecules - substances that regulate the speed and direction of biochemical processes in the body.No vitamin - and the enzyme molecule stands up for fun, biochemical processes stop.This discovery was made by Russian chemist Nikolai Zelinsky.
2. Classification of vitamins
More recently, it was believed that there are only 13 vitamins (A, C, D, E, K, as well as eight varieties of vitamin B). Now, for example, up to six varieties of vitamin B 12 are known, which manifest themselves differently in the metabolic process, 13 B vitamins, there are many varieties of vitamins C and D, dozens of vitamin E variants are known!
Since initially the chemical nature of vitamins was unknown and they were distinguished only by the nature of their physiological action, it was proposed to designate vitamins with letters of the Latin alphabet (A, B, C, D, E, K). During the study of vitamins, it turned out that some vitamins, in particular vitamin B, are actually a group of vitamins that were designated as follows: B 1, B 2, B 3, B 4, B 5, B 6, etc. The physiological role of vitamins was primarily clarified in experiments on animals, and later it became clear that some of the discovered vitamins, such as B 4 , B 5 , are important only for some animals, but are practically not essential for human life. As the chemical structure of vitamins and their biochemical role has been elucidated, it has become more common to use, along with the letter designation of vitamins, their chemical names.
Since essential fatty acids are similar in their properties to vitamins, they are sometimes referred to as fat-soluble vitamins (vitamin F). Vitamins also include choline and inositol, since they are also essential components of food. However, since they do not participate in metabolic reactions, but participate in the construction of cell structures, they are also called vitaminoids. Recently, vitamins include antiulcer factor (vitamin U), pangamic acid (vitamin B 15), as well as lipoic, orotic, para-aminobenzoic acids, carnitine, coenzyme Q, coenzyme A, bioflavins and some other substances.
Currently, all vitamins are divided into 2 groups: water-soluble and fat-soluble. Water-soluble vitamins include: B vitamins - B 1 (thiamine, aneurin), B 2 (riboflavin), PP (nicotinic acid, nicotinamide, niacin), B 6 (pyridoxine, pyridoxal, pyridoxamine), B 12 (cyanocobalamin); folic acid (folacin, pteroglutamic acid); pantothenic acid; biotin (vitamin H); C (ascorbic acid). Fat-soluble vitamins include: vitamin A (retinol, axerophthol) and carotenes; D (calciferols); E (tocopherols); K (phylloquinones).
3. Vitamins
In the body, its reserves remain long enough not to replenish its reserves every day. There are two forms of this vitamin: it is 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. Vitamin A has a pale yellow color, which is formed from red plant pigment beta-carotene.
Vitamin A includes a significant number of compounds, the most important of which are: retinol, retinal, retinoic acid and retinol esters - retinyl acetate, retinyl palminate, etc. This vitamin is present in food products in the form of esters, provitamins, belonging to the group of carotenoids.
Vitamin A and carotenes are antioxidants that destroy free radicals that are harmful to our health. These radicals can arise from the toxic and harmful substances around us, solar radiation, and also due to metabolic disorders.
The effects of these radicals on cell nuclei and proteins can lead to serious heart disease, cataracts, premature aging, mental illness, and cancer. That is why the powerful antioxidants vitamin A and beta-carotene are means of preventing and treating cancer, in particular, they prevent the recurrence of the tumor after surgery.
Vitamin A and beta-carotene protect brain cell membranes from the damaging effects of free radicals, while beta-carotene neutralizes polyunsaturated acid radicals and oxygen radicals - the most dangerous free radicals.
Under the special care of vitamin A and carotenes is the goiter, or thymus, gland - the real "headquarters" of our immune system. With age, this gland shrivels and decreases, gradually losing its functions. Vitamin A, with its sufficient concentration in the blood, can not only rejuvenate the thymus gland, make it work at full strength, but also increase the number of guardians of the immune system - white blood cells.
Another carotenoid, lycopene (mainly found in tomatoes), protects us from atherosclerosis by preventing low-density cholesterol from oxidizing and building up on the walls of arteries. In addition, experts consider this carotenoid to protect against cancer, especially breast, endometrial and prostate cancer.
If without oxygen we cannot breathe, then without vitamin A the human race would cease to exist. The fact is that this vitamin is necessary for sexual relations and procreation. Firstly, with a deficiency of retinol, the structure of the mucous membranes of the genital organs changes, and this can lead in men to impotence, weakening of erection, premature ejaculation and decreased libido, and in women to the appearance of erosion, leukoplakia, endocyrvicitis, polyps, adenomatosis and mastopathy.
Secondly, vitamin A plays an important role in the synthesis of progesterone, which supports the processes associated with procreation.
With a lack of vitamin A, sperm deficiency occurs in men, and in women, sexual desire decreases, even infertility may occur.
And another important role of this vitamin in procreation: it stimulates the reproduction of red blood cells (erythrocytes), which provide oxygen transportation to tissues, increases the body's resistance of a pregnant woman to diseases of the mucous membranes of the respiratory tract and intestines. And in the postpartum period, vitamin A provides recovery processes in the mother's body.
Avitaminosis A is a systemic disease that manifests itself in visual impairment. At various stages of the disease, hemeralopia (“night blindness”), xerophthalmia (atrophy of the glandular apparatus, dryness and keratinization of the epithelium of the eyes) and keratomolation (purulent decay of the cornea as a result of a bacterial infection) are observed.
In addition to eye damage with vitamin deficiency, dryness and flaking of the skin, brittle hair and nails, premature gray hair, and dryness of all mucous membranes are observed. General weakness appears, there is no appetite, sexual desire fades, the menstrual cycle is disturbed. Resistance to infections decreases, and as a result, barley, boils, acne, tracheitis, bronchitis and pneumonia appear. In children, in addition to these symptoms, growth stops.
In a healthy person, vitamin A is deposited in large quantities in the liver, so beriberi occurs either as a result of a long absence of foods containing vitamin A in the diet, or in violation of the absorption of the vitamin in the digestive tract or liver disease. The latter is important not only as a depot of the vitamin, but also as an organ that secretes bile, which is necessary for the absorption of fats and, accordingly, the fat-soluble vitamin.
With hypervitaminosis A, headache, dizziness, nausea, peeling of the skin and bone pain appear.
Main sources: fish oil, liver, butter, egg yolk, milk. Vegetable products contain provitamin A (carotene), from which vitamin A is formed in the intestines. Carrots, tomatoes, red peppers, yellow turnips, spinach, apricots, sea buckthorn, mountain ash, rose hips, cherries, etc. on beds with medicinal herbs and even in those herbs that we used to consider unnecessary weeds: in alfalfa, borage leaves, fennel, burdock, horsetail, nettle, mint, clover, sorrel, sage. The vitamin has a high thermal stability, and the usual cooking does not affect its content in food.
Vitamin B1 deficiency in the body is one of the most common manifestations of vitamin deficiency in almost all developed countries. Why only developed ones? Yes, because it is in these countries that refined carbohydrate products are so popular: refined sugar, bakery and pasta products from high-grade flour, confectionery. They are not only poor in thiamine, but at the same time increase the need for it. This is the peculiarity of thiamine: the need for it increases with the abundant consumption of carbohydrates. But sprouted grains of wheat, bran, brown rice, molasses, brewer's yeast, which contain a lot of thiamine, are extremely rare in the diet of the population of developed countries. Unfortunately, our country is no exception.
Another problem in developed countries is chronic fatigue. It often affects people between the ages of 25 and 45, who devote a lot of time and energy to work and career.
Rapid fatigue, weakness, fatigue, lethargy, lack of energy, apathy - these first signs of chronic fatigue syndrome are well known to residents of megacities. Then fatigue becomes simply debilitating, muscle pains, insomnia, anxiety and unreasonable fears, depression appear, memory is disturbed. The central nervous system, brain, endocrine and immune systems of the body suffer from mental and physical overstrain. Immunity in this state is weakened so much that the body is practically defenseless against chronically recurring viruses, pathogenic bacteria, which the body of a healthy person usually copes with without difficulty.
But a few decades ago, chronic fatigue syndrome was practically unknown! Experts attribute its spread to a sharp acceleration in the rhythm of life, an increase in mental and psychological stress on a person. And dietary changes explain vitamin B1 deficiency.
For the same reason, B 1 -hypovitaminosis is also common among children whose diet is dominated by pasta, buns, white bread ... Low-calorie diets also lead to thiamine deficiency, because, for example, in salad, which those who want to lose weight try to limit themselves to, the content of thiamine is very small .
Thiamine normalizes the acidity of gastric juice and the motor function of the stomach and intestines, increases the body's resistance to infections and other adverse environmental factors - for example, in hot or cold climates. It has an important role in metabolism, especially carbohydrates. It contributes to the oxidation of products, the breakdown of carbohydrates, is involved in the metabolism of amino acids, in the formation of unsaturated fatty acids, in the transition of carbohydrates to fats in the body.
When thiamine enters the bloodstream (and it is absorbed very quickly by the intestines), it is immediately delivered to those cells that need a large amount of carbohydrates. Among them are nerve cells whose membranes are protected by choline.
Without thiamine, the molecules of this vitamin-like substance begin to break down prematurely. But choline is not only responsible for cell membranes, it improves metabolism in the nervous tissue, lowers cholesterol levels in the blood and, very importantly, is used to synthesize certain brain chemicals and is an integral part of the nerve causative agent acetylcholine, which keeps brain cells in good shape. . With a lack of thiamine, the exchange of acetylcholine is impossible, the death of the so-called cholinergic neurons begins. That is why thiamine is often called the memory vitamin - after all, with its help, acetylcholine does not allow brain cells to grow old prematurely and allows you to maintain a good memory for many years.
Thiamin deficiency can even lead to the formation of many dead cells in the brain, many experts believe that in this case, the likelihood of developing Alzheimer's disease increases.
In the liver, thiamine, together with other substances, forms enzymes that break down the carbohydrates contained in food into glucose, which is so necessary for brain cells and nerves. If these cells feel a lack of glucose, they begin to increase, seeking to increase contact with the smallest blood vessels in order to receive the necessary nutrition. As a result, the protective layer of nerve cells loses its natural consistency, becomes thinner, and we experience a condition that is often characterized as "bare nerves."
Actively participating in cellular metabolism, thiamine has an analgesic property and promotes wound healing.
And another interesting fact about thiamine. Which of us, being in nature, did not have to be surprised that mosquitoes or midges bite someone much less, and someone suffers from their increased “attention”? It turns out that this is another role of thiamine, the mechanism of which is still being studied. It has been established that people who are deficient in thiamine are more likely to be attacked by blood-sucking insects. Most likely, their skin has little or no substance (which is related to thiamine) that repels insects.
Main sources: peas, yeast, oatmeal, rice and flour bran, ground and hazelnuts, asparagus, buckwheat, soybeans, rye flour, egg yolk, pork. Currently, the vitamin is obtained synthetically on an industrial scale.
Vitamin B 2 can be called the engine of the body. And there is no exaggeration in this - riboflavin stimulates energy production in cells. This energy is also very important for muscle activity. Without the right amount of this vitamin, the effort we put into exercising, exercising or jogging will not turn into energy and will be a waste of energy.
Riboflavin is especially necessary for people who are constantly experiencing physical and mental stress, under stress: B 2 promotes the release of stress hormones, such as adrenaline, into the blood.
Riboflavin is essential for the normal functioning of the eyes, hence our vision. It has a positive effect on the skin and mucous membranes, on liver function, stimulates hematopoiesis, and is responsible for the state of the nervous system.
According to various sources, riboflavin deficiency (ariboflavinosis) occurs in 50-80% of Russians, especially in the elderly. Animals and humans must receive riboflavin from food. With beriberi, growth retardation, skin lesions are observed, in adults - inflammation and clouding of the lens, leading to cataracts, damage to the oral mucosa.
Ariboflavinosis is closely related to the provision of the body with protein, which is rich, for example, in milk and dairy products. But, unfortunately, now it is impossible to talk about the great popularity of these products. Riboflavin deficiency also occurs with prolonged use of refined foods. Experts note the seasonal deficiency factor B 2: in early spring, the diet becomes less rich in this vitamin - milk, cottage cheese, eggs, mushrooms.
The causes of hypovitaminosis can also be chronic diseases of the gastrointestinal tract, accompanied by impaired absorption of nutrients, anacid gastritis, liver disease, enteritis, thyroid disease.
Increased consumption of B 2 occurs with infectious febrile diseases.
Additional doses of riboflavin are necessary for women during pregnancy - with a lack of this vitamin in the fetus, the metabolism in the nuclei of cells containing hereditary information can be disrupted, the growth and development of nerve tissues can slow down. Some doctors believe that riboflavin is extremely important in preventing miscarriages.
Riboflavin can rightfully be called a "dynamo-vitamin". As soon as it enters the bloodstream, it almost immediately begins to tirelessly stimulate energy production in the cells. The synthesis of riboflavin enzymes and their entry into cells is regulated by the thyroid gland, its hormone thyroxine. In the tissues of the body, riboflavin is present in the form of two active substances - the coenzymes flavin mononucleotide and flavin adenyl dinucleotide.
As befits a "dynamo-vitamin", riboflavin has time everywhere: it is responsible for the state of the nervous system, it has a good effect on liver function, on the skin and mucous membranes, and stimulates hematopoiesis.
None of the cells can do without riboflavin, because it is an important part of the enzymes that help turn carbohydrates and fats into energy.
Another very important function of B 2: it is involved in the synthesis of the main energy carrier - adenosine triphosphoric acid (ATP). Adenosine triphosphoric acid also has a vasodilating effect, which is why riboflavin is used for coronary heart disease, myocardial dystrophy, postinfarction cardiosclerosis, spasms of peripheral vessels, and varicose veins.
Its role is also invaluable for muscle activity: participating in the anabolic process necessary for building muscles, B 2 helps to create elastic muscles from protein.
Riboflavin is simply necessary for the normal functioning of the eyes: it protects the retina from the harmful effects of ultraviolet rays, participates in the construction of visual purple, together with vitamin A ensures normal vision - adaptation to darkness and sharpness in the perception of light and color, reduces eye fatigue.
Main sources: dairy products (milk, cottage cheese, cheese, feta cheese), liver, kidneys, heart, yeast, mushrooms, spinach, eggs, are found in large quantities in yeast (more in breweries than in bakers).
It seems that everything in life is safe, and there is a favorite job, and everything is in order in the family, but some kind of worm inside gnaws, spoils the mood, strains, irritates and disturbs the nerves for no apparent reason. If, in addition, from time to time the skin becomes unhealthy, covered with small pimples, overcomes frequent indigestion, insomnia and headaches, most likely you do not have enough vitamin B 3 (PP), or scientifically - niacin (niacin is the common name for nicotine acid and nicotinamide).
Niacin is a white substance, soluble in water and very persistent. It is not subject to high temperatures, acids, alkalis, or ultraviolet radiation. This is because the molecules of vitamin B 3 containing nitrogen are very simple and extremely mobile. Every cell in our body needs them so much that they were programmed with the ability to be released from food very quickly and spread throughout the body. Therefore, niacin (vitamin B 3), like ascorbic acid, once in the stomach and further into the blood, immediately begins to act - to treat diseases and ailments.
What ailments does vitamin B3 treat? Niacin is part of the enzymes involved in cellular respiration and protein metabolism that regulate higher nervous activity and functions. Accordingly, niacin treats such negative phenomena as fatigue, absent-mindedness, muscle weakness, lack of appetite, absent-mindedness, pustules on the skin, bad breath, sores (aphthae) on the inside of the cheeks and on the lips, increased sensitivity of the gums, headaches and unexplained nighttime anxiety, diarrhea and nausea. But the most unusual property of niacin is that it is involved in the synthesis of psychohormones, such as the well-known serotonin, without which deep sleep and cheerful mood are impossible.
But there is another benefit that vitamin B 3 brings us and which cannot be overestimated. Vitamin B 3 significantly reduces the level of cholesterol and fat in the body, dilates blood vessels, making blood flow more even and free. This is where its healing property to relieve migraines comes from.
We need only 15-20 mg of niacin per day, and this is a cup of peanuts. But we do not know how much of it will be assimilated and how much will be destroyed. After all, the main enemies of niacin are sugar and drinks containing it, without which we cannot imagine life, as well as sweets, with which we often seize anxiety, sadness, and a bad mood. They are what make us steadily lose niacin.
Therefore, sweet tooth needs an increased dose of vitamin B3. In addition, people who work hard, as well as pregnant and lactating women, need more niacin, because taking care of their own proper diet, they think not only about themselves.
One trouble - niacin, like other water-soluble vitamins, does not accumulate in the cells of the body, but is easily washed out of them. We cannot postpone stocks of the vitamin of good mood for a rainy day. And that means that you must constantly take it inside with food.
Main sources: yeast, beef liver, rabbit meat, beef kidneys and heart, fresh porcini mushrooms, beef, buckwheat, grain wheat bread, lamb, barley groats, squid, cod, fatty pork, peas, hazelnuts, pearl barley, tomato paste , cod liver, potatoes, horse mackerel, garlic, skimmed milk powder, oatmeal and semolina.
The discovery of pantothenic acid is associated with the study of substances that stimulate the growth of yeast. It turned out that this thermostable substance is found in almost all products of animal and vegetable origin, in connection with which it got its name (in Greek, “ubiquitous”). In 1939, the American chemist R. Williams and his collaborators isolated this substance in crystalline form, and in 1940 determined its empirical formula and chemical structure. In parallel, it was found that the liver extract, freed from vitamins B 1 , B 2 , B 6 , cures dermatitis. This antidermal factor was given the name vitamin G. Later it turned out that it was identical to pantothenic acid. Due to the wide distribution of pantothenic acid and its sufficient content in foods, deficiency of this vitamin in humans is extremely rare. However, in cases of developed beriberi, fatigue, dizziness, dermatitis, lesions of the mucous membranes, neuritis, visual disturbances (up to complete blindness), and gastrointestinal disorders are observed. It will turn out that the face has also aged: the skin has become dry and flabby, the hair has become dull and thinned, gray hair has appeared. The thing is that vitamin B5 plays an important role not only in the synthesis of tissues, especially skin and mucous membranes, but also in hair growth and pigmentation. Vitamin B 5 starts the process of lipolysis (the breakdown of fats into their constituent fatty acids), which means it helps in burning fat. Thanks to lipolysis, additional energy is produced to protect against stress, and this also helps a person stay in a good mood.
Nature has taken care to provide the right amount of pantothenic acid to newborns: mother's milk contains this vitamin in high concentrations, up to 5 mg per liter!
Like many B vitamins, B 5 is excreted from food in the intestines. Pantothenic acid can also be partially synthesized by the intestinal microflora. Usually, the “internal” vitamin molecules make up for the lack of pantothene molecules from food, and vice versa.
But this happens only under the condition of proper, complete and balanced nutrition, otherwise vitamin B5 deficiency develops, from which the state of the nervous system primarily suffers.
One of the hundreds of metabolic reactions in which pantothenic acid is involved is the conversion of choline to the neurotransmitter (or nerve exciter) acetylcholine. With the help of neurotransmitters, all connecting signals pass, including thought signals and impulses from the senses, so they play an important role in the brain and the entire nervous system. Pantothenic acid relieves us of distraction, forgetfulness, bad mood.
Pantothenic acid is also involved in the renewal of tissues, especially the skin and mucous membranes, and promotes wound healing.
Main sources: liver, kidneys, egg yolk, caviar, as well as cauliflower, tomatoes, potatoes, cereals, peanuts, in addition, it is synthesized by the intestinal microflora.
Pyridoxine has time everywhere and performs a wide variety of tasks in our body.
The most important of them is participation in the metabolism of amino acids (including the formation of niacin from tryptophan. In addition, pyridoxine improves the body's use of unsaturated fatty acids, has a beneficial effect on the functions of the nervous system, liver, and hematopoiesis.
Hypovitaminosis can occur when the body has an increased need for pyridoxine due to environmental factors, for example, heavy physical exertion, work in the cold, with neuropsychic stress, sports, work with radioactive substances and pesticides ... Increased need for B6 during pregnancy and if your diet is dominated by protein foods. The consumption of pyridoxine increases with atherosclerosis, liver diseases, intestinal infections, anemia, pregnancy toxicosis, anacid gastritis, enterocolitis, and improper feeding of infants. And also when taking drugs that suppress the formation and metabolism of pyridoxine in the body (antibiotics, sulfonamides), and anti-tuberculosis drugs.
The first sign of vitamin B6 deficiency is the skin, which becomes dry and uneven. Then dermatitis occurs in the area of the nasolabial fold, above the eyebrows, around the eyes ... Cheilosis is added to them - vertical cracks in the lips, especially in the center of the lower lip, - cracks and sores in the corners of the lips. Inflammation and changes in the tongue, conjunctivitis, polyneuritis of the hands and feet are possible.
A person becomes irritable (or lethargic, drowsy), loses appetite, feels nausea, women feel a pronounced premenstrual syndrome.
B 6 is a vitamin with many universal properties, so it is involved in many biochemical reactions necessary for the life of the body. How does B 6 keep up everywhere? Help him in this "doubles" - pyridoxal, pyridoxamine. Pyridoxine is plant-derived, and other varieties of vitamin B 6 are found in animal tissues and contain phosphorus. In the process of metabolism, the vitamin is absorbed mainly in a phosphorus-containing form, due to which it is involved in the production of enzymes in the liver.
B6 synthesizes erythropoiesis, leukopoiesis and hemoglobin biosynthesis. With a lack or absence of the vitamin, the blood becomes thicker and can form clots that clog arteries. Vitamin B 6 cannot be dispensed with in the production of prostaglandins - hormone-like substances whose functions include dilating blood vessels and opening bronchial passages. Imbalance of prostaglandins is fraught with tissue damage, inflammation and many other diseases.
In addition, the vitamin helps stabilize blood sugar and counters eye damage and vision loss due to diabetic retinopathy.
It has been established that regular use of B 6 reduces the level of xanthurenic acid, which can cause diabetes.
B 6 takes care of removing homocysteine from the body - an amino acid, the increased content of which in the blood leads to strokes and myocardial infarctions. In addition, pyridoxine acts as a diuretic, helping to reduce water retention in the body and thereby lower blood pressure.
Pyridoxine improves an indicator of our immune system functioning - the number of T-cells. Its lack leads to a decrease in the quantity and deterioration in the quality of antibodies against various pathogens. The thymus gland (and it can be compared with the "dispatching" of our immune system) with a deficiency of pyridoxine begins to wrinkle, as with aging.
В 6 is necessary not only for protein metabolism and amino acid transamination, but also in fat and carbohydrate metabolism. Pyridoxine is no less important in the release of carbohydrates accumulated in the muscles and liver into the blood. In this process, which is very important for the uniform supply of billions of our cells with glucose, approximately half of the total vitamin B 6 present in the body is involved. Deficiency of glucose in the blood, the so-called hypoglycemia, is one of the most common diseases that entails constant fatigue, insomnia, nervousness, and depression.
The balance of sodium and potassium in body fluids is also one of the tasks of pyridoxine, many trillions of water molecules accumulate in the body, and this leads to swelling on the face, legs or arms.
One of the central and very important roles of vitamin B 6 for the female body is to maintain the balance of female hormones. For example, it helps convert estradiol to estriol, which is the least harmful and carcinogenic form of the estrogen variety. As a natural diuretic, pyridoxine provides relief from premenstrual tension. In addition, it is recommended as part of a treatment program for uterine fibroids, endometriosis, or fibrocystic breasts.
Main sources: walnuts, beef liver, hazelnuts, tomato paste, garlic, yeast, barley groats, chicken, wheat groats, bell peppers, rabbit meat, buckwheat and barley porridges, fish, beef, green bell peppers, lamb (in descending order content in mg/100g)
One of the main tasks of this B vitamin is to participate in the formation of methionine, which is used for the synthesis of serotonin and norepinephrine, the most important monoamine neurotransmitters.
They are ubiquitously distributed in the peripheral and central nervous system and model most of the vital functions. Serotonin, for example, plays an important role in the processes of blood coagulation, has a significant effect on the processes of excitation and inhibition in the genital system.
Norepinephrine can be called a hormone of optimism, people who produce a lot of norepinephrine in response to emotional stress can quickly mobilize, get together and easily overcome an unpleasant situation. When a new portion of B 9 enters the body, a surge of vitality, energy and good mood is almost immediately felt.
At 9, it excites us not only sexual energy, optimism, but also appetite. It stimulates the production of hydrochloric acid in the stomach.
An important and responsible task of folic acid is participation in the synthesis of nucleic acids containing hereditary information. B 9 is also necessary for cell division, growth and development of all organs and tissues, circulatory and immune systems, hematopoiesis processes (folic acid is involved in the formation of red blood cells, white blood cells and platelets, that is, all blood cells).
Since folic acid is needed to create and maintain healthy new cells, its presence is especially important during periods of rapid development of the body - at the stage of early intrauterine development in early childhood.
Folic acid deficiency develops gradually, as this vitamin comes from food and is synthesized by microorganisms in the colon. But this does not mean at all that you can easily and quickly stock up on this vitamin.
Main sources: green leafy plants (lettuce, cabbage, spinach), tomatoes, carrots, cereals (wheat, rye), yeast, liver, kidneys, beef, milk, eggs.
Vitamin B 12 stimulates growth, has a positive effect on fat metabolism in the liver, the state of the central and peripheral nervous system. It is necessary for normal hematopoiesis, the use of amino acids and folacin by the body, the formation of choline and nucleic acids.
In addition, this vitamin is one of the substances necessary for the health of the reproductive organs of men and women: for example, it is able to correct the decrease in the content of spermatozoa in seminal fluid.
The path of vitamin B 12 from the intestines to the cells of our body cannot be called easy. The thing is that through the microscopic "gateways" in the intestinal mucosa, "simple" vitamins easily penetrate. But the vitamin B 12 molecule is the only one that contains the mineral core, the cobalt ion. The trace element cobalt is necessary for our health, but it is he who creates difficulties in passing the "border" in the intestines.
Minerals and trace elements can pass such a “border” only with proteins. For the absorption of vitamin B 12, such a protein factor is also needed - a glycoprotein, which is synthesized in the gastric mucosa. Therefore, the B12 molecule first firmly binds to the protein in saliva and gastric juice and only then goes to the small intestine. Here it is released, transferred to the ileum and enters the bloodstream.
Vitamin B 12, together with folic acid, vitamin C and methionine, forms a group specialized mainly in the brain and also in the synthesis of so-called monoamines, nerve stimuli that determine the state of our psyche.
B 12 is not overlooked and the metabolism of proteins, fats and carbohydrates, in which it actively participates together with vitamin C, folic and pantothenic acids, also helps folic acid molecules in the production of choline, “revives” iron stores in our body.
Cobalamins are also a reliable partner for vitamin A, which B 12 helps in tissue synthesis.
Together with other substances, it triggers the synthesis of deoxyribonucleic and ribonucleic acids, protein substances containing all hereditary information.
Nerve cells also need vitamin B 12: the vitamin helps them in building the structure of the protective myelin layer. Without this vitamin, the membrane around the nerve cell begins to peel off and then atrophies. The person becomes irritable, itching and numbness of the hands and feet and the first signs of paralysis appear.
Vitamin B 12 is the only one among the water-soluble vitamins that can accumulate in the body: it is deposited in the liver, kidneys, lungs and spleen.
Therefore, symptoms of deficiency can sometimes appear even several years after the onset of the disease. Unsharply pronounced anemia appears due to a violation of the normal formation of red blood cells, burning and tingling in the tongue, disorders of the nervous system. Weakness, fatigue, dizziness and headaches, palpitations and shortness of breath during physical exertion, loss of appetite are felt.
Avitaminosis B 12 is dangerous for pernicious anemia and inhibition of hematopoiesis. The number of red blood cells decreases, they accumulate a lot of hemoglobin, although the total amount of hemoglobin in the body is significantly reduced. In the blood, the number of leukocytes and platelets decreases. Atrophic gastritis begins with a sharp inhibition of secretion, the functions of the bladder and rectum are disturbed, gait changes. Further deficiency leads to diseases such as multiple sclerosis, which is fraught with degradation of the protective myelin layer of nerve cells, progressive paralysis and death.
It should be borne in mind that during normal nutrition in the liver there are large reserves of vitamin B 12. In most cases, vitamin B 12 deficiency occurs with a long-term vegetarian diet (without milk, eggs, meat and fish), as well as with refusal due to religious traditions and personal preferences from animal products. Relative nutritional deficiency of the vitamin may occur during pregnancy.
Another discovery of scientists: a deficiency of vitamin B 12 also leads to a lack of carnitine, a substance that transports fat molecules from the blood to the mitochondria of cells, where they are oxidized and provide energy for the body.
Key Sources: Like vitamin D, B-12 is found only in animal foods; it is practically absent in plant foods - with the exception of seaweed, soy and chlorella. Synthesized by intestinal microflora. Two more differences between B 12 and other B vitamins are that it is almost completely absent in baker's and brewer's yeast, and it is relatively stable in the light and at high temperatures.
Already in the middle of the 18th century, it was known that yellow sour fruits - lemons - could prevent scurvy. Only many decades later it was found that the very healing substance that prevents and treats scurvy is ascorbic acid, or vitamin C.
Vitamin C can be called one of the most ingenious inventions of Nature: it is amazing what miracles a small and mobile molecule of this vitamin, consisting of carbon, hydrogen and oxygen, is capable of.
That is why it is so vital for the human body - it is a real charge of vital energy, increased immunity, an anti-stress factor, youth and beauty.
In addition to the fact that vitamin C activates all dynamic life processes, it has two more tasks in the body: providing immune protection and stabilizing the psyche. It is not only the worst enemy of all viruses, microbes, but also increases the body's resistance to chemical intoxication, overheating, cooling, oxygen starvation, and can even treat malignant neoplasms.
Vitamin C is also directly related to the emotional sphere: it acts on the function of the central nervous system, stimulates the activity of the endocrine glands, especially the adrenal glands.
This vitamin is well preserved in the healthy acidic environment of gastric juice, but is sensitive to oxygen, decomposes from exposure to light, heat and air, which contribute to the destructive work of oxidants, i.e. free radicals.
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Vitamins are complex organic compounds with high biological activity, contained in food products in very small quantities. In the human body, most vitamins are not synthesized, so they are indispensable nutrients.
The physiological role of vitamins consists mainly in the fact that they are part of a number of enzyme systems as biocatalysts and take an active part in the regulation of the most important metabolic processes.
In the human body, significant reserves of most vitamins do not exist. Only vitamins A, D and B12 with sufficient amounts in daily diets can accumulate in the liver. From this it follows that vitamins must be supplied to the body constantly and in the right quantities. Vitamins introduced into the body as part of fresh, natural products have the most pronounced biological effect.
The effectiveness of any diet depends, among other things, on the complex action of vitamins contained in it in optimal ratios not only with each other, but also with proteins, fats, carbohydrates and minerals. It is known that in cases of deficiency in the diet of high-grade proteins, the body's need for B vitamins increases.
Scientists have determined that the need for vitamins depends on many factors: age, gender, profession, lifestyle, climate, health level, caloric intake, etc. The level and nature of physical activity and the physiological state of women especially affect the need for vitamins.
Various degrees of insecurity of the body with vitamins are known: beriberi - complete depletion of vitamin reserves; hypovitaminosis - a sharp decrease in the supply of one or another vitamin. However, hypervitaminosis is also dangerous - an excess of vitamins in the body. In principle, such situations should not arise for those involved in sports, since they will be excluded if the recommended diets are observed. But there is the so-called subnormal security, which is associated with a deficiency of vitamins and it manifests itself in the violation of metabolic processes in organs and tissues, but without obvious clinical signs. In our context, this means - without visible changes in the condition of the skin, hair and other external manifestations. But the whole trouble is that subnormal sufficiency easily turns into insecurity of the body with vitamins with all the signs of the body's troubles, if this situation is regularly repeated for various reasons.
Let's try to understand the possible reasons for the depletion of vitamins in the body.
First of all, they are related to the quality of products and dishes prepared from them: non-compliance with storage conditions in terms of time and temperature, irrational cooking, for example, long and repeated boiling of finely chopped vegetables in order to destroy and get rid of nitrates and nitrites. The presence of antivitamin factors in foods (cabbage, parsley, pumpkin, potatoes, green onions, apples contain a number of enzymes that destroy vitamin C, especially when cut small). In a salad of chopped onions with tomatoes, with low acidity, vitamin C is easily destroyed by the action of chlorophyll, and therefore it is rational to add table vinegar to this salad.
Vitamin A is destroyed by exposure to ultraviolet rays, under the influence of atmospheric oxygen or with strong and prolonged heating. So the presence of vitamins in vegetable stew cooked in country conditions is problematic. It is necessary to take into account some difference in the content of vitamins, calculated according to reference materials for the average variety of any vegetables or fruits, and their actual content in a particular product. Deviation can be either in one or the other direction.
Another group of reasons is related to our health, and above all, to the function of the gastrointestinal tract. In many common chronic diseases, absorption or absorption of vitamins and minerals is impaired. That is, there were a lot of vitamins in the food eaten or enough, but few of them entered the blood and organs. Congenital defects in the metabolism of vitamins are also possible, which are difficult to guess even for a specialist.
It is also known that a number of vitamins: B | 2 , B 6 , vitamin H (biotin) are supplied by beneficial intestinal microflora, therefore severe intestinal disorders, improper use of antibiotics and other drugs lead to the creation of a certain deficiency of these vitamins in the patient's body.
It should be noted that there are reasons why the need for vitamins suddenly increases compared to the usual state. Most often this occurs with infectious diseases and stress. Perhaps someone in such cases takes vitamins regularly, but most often they immediately forget about it as soon as they recover a little. A sharp change in the climatic and geographical zone is also always accompanied by an increase in the need for vitamins (especially C, P, B 1). Such physiological conditions of women as pregnancy and lactation require careful, but mandatory additional fortification.
In conditions of ecological trouble, damaging environmental factors require natural ways to protect the body. The main one is the intake of antioxidant vitamins: G, A and b-carotene, E.
The need for vitamins always increases with systematic physical activity (training). For every additional 1,000 calories, the need for vitamins increases by 33%. Moreover, if the training is long and carried out in an aerobic mode, then the need for vitamins C, B g increases markedly. In intensive training associated with the accumulation of muscle mass, the body needs more vitamin B 6 .
It is interesting to note the fact that our dependence on vitamins increases when there is a defective protein in the diet. This happens with a vegetarian diet, as well as with an incorrect interpretation of the rules of nutrition in periods of sports training with different energy costs. It is imperative to observe the norms of protein intake even on training days. It is very important to eat meat and fish with complex vegetable side dishes during and after regular blood loss to naturally restore iron and copper levels in a woman's body. In this combination, trace elements, protein and vitamin C are better absorbed.
The above list of reasons for the occurrence of true vitamin deficiencies is far from complete, but it makes it possible to understand the complexity of our body's natural dependence on the environment, lifestyle, and the quality and quantity of food. And if we return to the external signs of vitamin problems, then we must recall that dry skin, for example, is closely related to insufficient intake and absorption of vitamins C, B, B 6 , A; poor condition of hair and nails - evidence of a deficiency of vitamins A and C; pallor of the lips is due to a lack of vitamins C and B; the formation of acne - vitamin A.
As you know, the mandatory components of the athlete's diet are vegetables, herbs, roots, fruits and berries in the required quantity and assortment.
The minimum required amount of vegetables is 400 g of eight Items: cabbage, beets, carrots, turnips (radishes, radishes), tomatoes, cucumbers, onions, garlic, as well as spicy greens - dill, parsley, celery, etc. Fruits, berries are required 300 g: apples, citrus fruits, currants. This necessary minimum can be increased, provided that a little bit of food is required for each meal. There should be at least four meals, which will allow you to eat voluminous rice crucible food in small portions for better digestibility.
It is clear that an additional intake of multivitamins and minerals is possible and necessary not only at certain times in autumn, winter and early spring, but at any time of the year - in the presence of the above factors.
Minerals are inorganic compounds that enter the body with food and water. They are essential nutrients. Almost all elements of the periodic system of D.I. Mendeleev are found in living organisms and food products. The total content of minerals in the human body is 3 - 5% of body weight. Their content in food products is within 0.03 -1.9%. Every day, a person with feces, urine and sweat releases about 26 g of minerals. Naturally, the physiological need of the body for them must be satisfied through food.
Depending on the content in the body and physiological needs, minerals are divided into macro- and microelements. Macronutrients, in turn, are divided into alkaline (calcium, magnesium, sodium, potassium) and acidic (phosphorus, sulfur, chlorine) elements.
Minerals perform complex and varied functions in the body. So, some of them are a structural (plastic) material (calcium, phosphorus, magnesium), are part of protein molecules, cells, enzymes and hormones (zinc-insulin, iodine-thyroxine), blood and lymph (calcium, iron, zinc, copper, etc.), create the necessary osmotic pressure in tissues (sodium, potassium, etc.), affect the colloid system, determine the acidity (pH) of the environment, provide muscle contractility, cause blood clotting, participate in hematopoiesis processes (iron, zinc , copper, manganese, cobalt), etc. When practicing shaping, special attention should be paid to the provision of the body of women with mineral elements of hematopoiesis. First of all, we are talking about iron, which is part of the hemoglobin molecule, which is the main “transport” of oxygen. Indeed, about 25% of women of active age, in varying degrees of risk, suffer from various anemias, including iron-dependent ones, which does not allow them to perform serious physical activity. Without dwelling on the causes of anemia that are associated with diseases of the digestive system or other body systems (a woman learns about this when she sees a doctor and after clinical and biochemical blood tests), we recommend that readers pay attention to the presence of iron-rich foods in the diet, a combination of meat products with vegetables and herbs, as well as additional fortification of food in the menstrual and postmenstrual phases of the monthly cycle.
Vegetables, fruits, berries are an important source of vitamins, a number of mineral salts, trace elements. Most fresh fruits and vegetables do not contain many carbohydrates (no more than 10%).
Fresh potatoes, some grapes and bananas contain significantly more carbohydrates, but still much less than cereals and cereals. Only in dried fruits there are almost as many carbohydrates as in cereals and cereals.
A significant part of the carbohydrates in vegetables and fruits is contained in an easily digestible form (in the form of sugars). Mono- and disaccharides contained in vegetables and fruits, being water-soluble carbohydrates, determine the sweet taste of fruits. In pome fruits, fructose predominates, and in stone fruits (apricots, peaches, plums), glucose is slightly higher than fructose. Berries have the lowest content of sucrose. The amount of fructose and glucose in them is approximately the same.
The most important source of ascorbic acid for humans are primarily rose hips, grapes, green peas, peppers, oranges, tangerines, grapefruits, apples, sauerkraut, and various berries. There is very little of this vitamin in animal products. In winter, the body's need for vitamin C in northern latitudes is largely covered by the consumption of potatoes and sauerkraut. Despite the fact that potatoes contain no more than 10 mg% of vitamin C, and sauerkraut - about 20 mg%, the body receives a sufficient amount of vitamin C through the consumption of these foods.
Vegetables, fruits and berries are the main food sources of vitamins of group P. Rose hips, chokeberry, parsley leaves, black currant, red pepper are rich in vitamins of this group. If bruises and smudges appear easily and do not go away for a long time, this also means a deficiency of vitamins of the P group.
Carotene (provitamin A) constantly accompanies chlorophyll, is found in the green parts of plants and in vegetables and fruits, colored in red, orange and yellow. Deficiency in the diet of this vitamin is reflected in the condition of the skin, especially the face.
The main source of another fat-soluble vitamin - vitamin K (blood clotting factor) - is the green parts of plants. Vitamin K is rich in white cabbage, cauliflower and nettle, tomatoes.
Brussels sprouts, asparagus, leafy vegetables, beans, watermelon, melon, potatoes, carrots, green peas are rich in folic acid. Folic acid is very unstable to heat, as well as to the action of light. At the circus, her losses are 60 - 97%. Therefore, to meet the body's need for folic acid, raw vegetables and fruits are used, especially during pregnancy, as well as in the anabolic phase of training.
Vegetables and fruits are also a source of inositol, which has pronounced lipotropic properties and a stimulating effect on intestinal motility.
The most rich in inositol are oranges, green peas, melons, grapefruits, peaches, cauliflower, white cabbage, carrots, which are desirable to be included in diets in the catabolic phase.
The content of vitamins in vegetables, fruits, berries depends on the methods and place of cultivation, storage and culinary processing. Recall that ascorbic acid, and partly vitamins Bl, B6, L, etc., are destroyed upon contact with iron, copper under the action of light, strong and long boiling, repeated heating and when cooked in large amounts of water.
Below are the tables: "The value in the exchange and the human need for minerals" and "The value in the exchange and the human need for vitamins."
Therefore, it makes sense to immerse potatoes in boiling water (only 7% of vitamin C is lost). Store the finished dish in a sealed container for no more than 1.5 hours. Add a little citric acid to borscht, vegetable and fruit dishes, observe the optimal cooking time: whole potatoes, carrots - 25 - 30 minutes; whole beets - 3 - 4 hours. Sliced vegetables are cooked until cooked for 15 minutes. Fresh chopped beets - 30 minutes.
Vegetables and fruits are also the most important sources of mineral salts and trace elements.
Especially a lot of potassium is found in dry fruits and berries - apricots, dried apricots, prunes, raisins, peaches, dates.
Rich in iron, as well as other minerals, dry rose hips. Iron from fruits and vegetables is absorbed better than iron from drugs. The good absorption of iron is due to the presence of ascorbic acid in vegetables and fruits.
Calcium is found in dried vegetables (celery, beets) and fresh (parsley, dill, persimmon, green onion, horseradish, etc.).
Phosphorus is found in relatively small amounts in dried fruits, green peas, parsley, horseradish, and garlic.
Copper is found in dried apples and pears, cherries, legumes, leafy vegetables, eggplant, potatoes, beets, zucchini, etc.
Legumes, leafy vegetables, especially lettuce, and apples and plums are high in manganese.
Fruits and vegetables contain essential oils, which give them a unique taste and aroma. Citrus fruits and many vegetables are rich in essential oils - onion, garlic, parsley, radish, radish, dill, celery, etc. They have disinfectant and antiseptic properties.
Many fruits and vegetables contain organic acids - malic, citric, oxalic, benzoic, etc. Oxalic acid is found in significant amounts in spinach, sorrel, rhubarb, and figs. Benzoic acid is found in lingonberries and cranberries, it has antiseptic properties. The amount of organic acids determines the overall acidity of the fruit or its juice. The taste of fruits depends not only on the content of organic acids, but also on the type of sugars they contain, on the presence of tannins, and also on their various combinations. Under the influence of organic acids, the secretion of digestive juices increases, intestinal peristalsis increases.
Astringent. the tart taste of some fruits (persimmon, quince, dogwood, pear, mountain ash, etc.) depends on the presence of tannins in them. Mushrooms contain a lot of proteins. Raw in champignons 4.3% protein, in white mushrooms - 3.7% protein. Most fat (vegetable) in ceps (1.7%), carbohydrates no more than 1.5%. The taste and aroma of mushrooms is due to a variety of aromatic substances and enzymes. Mushrooms are rich in B and C vitamins (chanterelles, porcini).
In dried mushrooms, protein is up to 20 - 35%, potassium 4 - 4.5 g, phosphorus up to 1.5 g. In porcini mushrooms, with proper drying, up to 150 mg of vitamin C per 100 g of product is stored.
TO DRINK OR NOT TO DRINK
They treat alcoholic beverages differently. Some declare an anathema to them, others argue that the truth is in wine. But the fact remains that they are an integral part of the diet of most people.
The majority consumes alcoholic beverages primarily for positive emotions, and not as a source of proteins, fats and carbohydrates. Agree: for some, positive emotions are associated with the direct effect of alcohol on the body, with the feeling of “high” it causes (which means “blissful state”), for others, alcohol relieves stress, and positive emotions are achieved later - when a person is disinhibited, which makes it easier his communication with other people. Note: the direct source of pleasure in the latter case is human communication, and not the effect of alcohol in itself.
Those who belong to the category of “drink lovers” are not at all ready to look for some kind of replacement for alcohol - “drinking” satisfies them in everything and completely. Those who use it "on occasion" resort to alcoholic beverages to get positive emotions only in certain circumstances, usually on holidays or when they need to relax. His haters (for example, the Old Believers) generally deny any possibility of using it. As always, how many people - so many opinions.
Alcoholic drinks, no doubt, make sense (not to be confused with benefits) for those whose system of life values includes the pleasure of being high. Calling these people to give up alcohol is the same as calling for the refusal of breathing but the cause of polluted air. You can call, but there will be no sense. Alcohol, if you try to consider it as a means of maintaining life, does not make any sense - you can definitely live without it. Drinks made from grapes, natural (without the addition of alcohol) dry grape wines stand apart. With them, a consensus can be reached between the pleasant and the useful - both microelements with vitamins, and positive emotions from alcohol. Centenarians from the Caucasus, who include dry grape wines in their regular diet, confirm this. If alcohol is not at all included in a person’s system of life values and does not give him any particular pleasure, then you can do without it altogether: without cognac and without liqueurs, and without wine, even the driest and even from the best grapes - fruit juices too drink with pleasure and with excellent health results.
About doses of alcohol. There is a way to calculate a safe dose that does not lead to addiction to alcohol and does not cause harmful effects on the body. The method is based on ideas about the exact content of alcohol in drinks. Its authors propose the concept of a UNIT OF ALCOHOL CONCENTRATION. One unit is contained in half a beer mug; in 100 grams of champagne; in 25 ml of 40% vodka, rum whiskey, gin; in 50 ml of port wine, tincture, vermouth; in 125 ml of table wine. The weekly norm for a healthy man is up to 21 units, for a healthy woman - up to 14 units. It is also recommended to distribute the drink so that there is a 2-3 day break between doses, which further reduces the risk of addiction. But exceeding weekly norms by 10-1 units already leads to illness and alcoholism.
The specified norms are limiting. They are designed for large men and women. We recommend limiting yourself to 10 units, subject to a balanced diet. We will inform readers that the variety of foods in the diet, their sufficiency is also an easy way to treat and prevent alcoholism. Dry and table wine, other non-strong drinks can be included in the diet in moderate (subject to the above norms) quantities. And the fact that natural wines contain vitamins, micro- and macroelements, organic acids and sugars in a concentrated form is well known.
So drink or not drink?
You can, if you like it, if you understand a lot about drinks and know when to stop.
USE OF PRODUCTS OF INCREASED BIOLOGICAL VALUE
What are products of increased biological value (PPBC) and why do shaping and professionals need them in nutrition to achieve super shape? PPBC is a special mixture of natural products or their components, enriched with vitamins, minerals and other nutritional supplements. PPBCs are able to exert a directed influence on the metabolism during physical exertion of a different nature.
Nature itself has created many products with high biological and nutritional value. Beekeeping products, such as honey, ilak (royal jelly), propolis, pollen, have long been recognized leaders among biologically active products. Recently, sea buckthorn fruits and sea buckthorn oil have become quite popular. Among the commonly available products, milk and dairy products stand out, containing a protein-lecithin complex in a shell covering the fatty globule of milk fat. The main substance of the shells has an active biological effect: it has a lipotropic effect and normalizes cholesterol metabolism in the body.
Natural products of increased biological value are widely used in therapeutic and preventive nutrition. For certain groups of people, depending on the conditions of professional activity, special diets are created, which include various combinations of certain PPBCs, for example, for pilots, submariners and astronauts and highly qualified athletes. The emergence and spread of PPBC in shaping practice is caused by a number of specific circumstances. PPBCs have a diverse chemical composition, which can actively regulate fat metabolism during catabolic training, protein metabolism during anabolic training, water-salt metabolism in cases of large losses of water, macro- and microelements, etc. The need for vitamins and minerals is also not always compensated with traditional nutrition. This happens (especially often for beginners), because the intensity, duration, frequency of training and non-compliance with strict rules of shaping nutrition sometimes does not leave time for the normal assimilation of the main food in the gastrointestinal tract and the full supply of all organs and tissues with the necessary substances. Possible metabolic disorders can lead in these cases to a decrease in the rate of recovery of energy and plastic resources in the body, which affects physical performance and makes it difficult to achieve the desired results in body shaping. I
The various advantages of PBCs, such as high nutritional density, pronounced nutritional orientation, homogeneity, a variety of convenient forms of transportation and preparation, good taste and reliable hygienic qualities, allow them to be successfully used in the diet of women engaged in shaping.
The usefulness and necessity of using products of increased biological value in the process of shaping training is undeniable. This is convincingly confirmed by the results of many years of research carried out by specialists from the St. Petersburg Research Institute of Physical Culture, the Institute of Nutrition of the Academy of Medical Sciences. The results obtained made it possible to clearly formulate specific conditions for the rational use of such food products.
PPBC can be used in shaping practice to solve the following specific tasks:
Acceleration of the body's recovery processes after training;
Regulation of water-salt metabolism and thermoregulation;
Adjustment of body weight (decrease in the proportion of total fat);
Directed development of muscle mass in the anabolic phase of training;
Reducing the volume of daily rations during catabolic training;
Changing the qualitative orientation of the daily diet depending on the direction of training loads;
Individualization of nutrition, especially in conditions of great neuro-emotional stress in the catabolic phase of training;
Urgent correction of unbalanced daily rations;
- increasing the frequency of nutrition in anabolic training conditions KI.
Such tasks have to be solved by artists, businessmen, fashion models and many others who think and care about their figure and health, so our advice applies equally to them.
Usually, products according to their pronounced nutritional orientation can be divided into three classes: protein and complex mixtures, carbohydrate-mineral drinks and vitamin-mineral complexes. Such a classification allows us to offer practical ways of using PPBT. Most of the products are dry bulk mixtures, tablets, less often - confectionery. All these products have state standards, have been thoroughly tested in experiments on animals and with the participation of volunteer athletes, are approved for use in nutrition practice and are produced industrially.
Biochemical and physiological processes of recovery of the body begin from the first minutes of the end of physical activity. Training and rehearsals are often associated with the loss of large amounts of water and salts, which is accompanied by a feeling of thirst. Diluted juices, mineral waters, tea, lemonades, Pepsi-Cola and other usual drinks cannot always quickly and completely restore the loss of water and salts in the body, especially if these losses were significant. In these cases, it is most effective to use slightly acidic and slightly sweet mineralized drinks, among which hypo- and isotonic solutions of carbohydrate-mineral complexes are physiologically adequate.
Compensation for the loss of salts, macro- and microelements is recommended to be carried out with the help of a special drink "Shaping Rose", produced specifically for those involved in shaping. It = can be drunk until the subjective feeling of thirst is completely satisfied during the first recovery period after the end of a workout or rehearsal.
During physical exertion, the loss of iron in the body increases with a simultaneous increase in the need for it for the synthesis of hemoglobin and myoglobin, iron-dependent enzymes. In this regard, we draw your attention to such a natural product as plant pollen, which contains natural vitamins, mineral elements, free amino acids, proteins and sugars. The systematic intake of pollen itself or products containing pollen is accompanied primarily by an increase in the body's resistance to colds and infections, increases the content of trace elements and iron, stimulates recovery processes, which directly and indirectly affects physical performance. For pollen pollen, the following intake regimens can be recommended: 10-15 g daily for 20-30 days, especially in winter and spring. When taking natural pollen, rare cases of allergies have been noted.
It is important to remember the following general rules for using PPBC:
1. The norm of taking PPBC is no more than 15% of the daily calorie content] of your diet.
2. Products are consumed in the form of a cocktail or solution, which] are prepared in drinking water before consumption.
HOW TO BUILD A DIET AND REGULATION TO CREATE CATABOLIC CONDITIONS
As the practice of shaping shows, the most common task that EVERYONE WHO FIGHTS WITH EXTRA KILOGRAMS solves is to reduce the amount of excess fat, and sometimes excess muscle mass.
What foods can and should be included in your daily diet to create catabolic conditions during shaping, and for ballet dancers, fashion models, photo models and others - during the period of achieving super shape? ,
First of all, affordable and those that, by their nutritional qualities and characteristics of the chemical composition, contribute to the mobilization and use of your body's own fat as much as possible. These are a variety of vegetables, herbs, roots, herbs, fruits and berries in sufficient quantities (vegetables, herbs - up to 450 g and fruits, berries - up to 300 g).
Let's recall the characteristics of this group of products: fiber, pectin, a large amount of vitamins, macro- and microelements, "living" water, organic acids and phytoncides. All this is able to create favorable conditions in the metabolism for the implementation of the processes specified by physical activity. Fiber and pectin substances reduce the level of mono-, disaccharides and fats in the blood, promote the removal of toxins along with "living" water, accumulated as a result of training and partial starvation before and after training. Vitamins in this situation reduce the need for protein and ensure the activity of all enzymes involved in catabolic processes. Organic acids and other biologically active components of plant foods are involved in the use of body fat as an energy source during partial fasting before and after training. Vegetables, herbs, fruits are relatively low-calorie foods and. having a large volume, they "deceive" the stomach, activate intestinal motility and thus contribute to good health with a low-calorie diet.
From products of animal origin, preference should be given to cottage cheese, fish, boiled beef or poultry. Cottage cheese and fish help the body expend excess fat. Cottage cheese - due to its original amino acid formula, and fish - due to the content of biologically foamy fatty acids in it. Since catabolic training is performed in the postmenstrual phase of the physiological cycle, it is important to exclude lean meat from the diet. Meat products contain a lot of iron in an easily digestible form available to the body and, in combination with vegetables and fruits containing vitamin C, restore the natural loss of iron in the blood well. The diet should definitely include up to 20 - 25 grams of unrefined vegetable oil, which is consumed fresh throughout the day as part of a variety of vegetable salads. Please note that when vegetable oils are heated, the beneficial qualities are largely lost, so it is better to add them to ready-made dishes.
The main sources of starch can be potatoes, rice. buckwheat, oatmeal and rye bread. Foods with a low glycemic index are recommended for consumption. Honey, jam, vegetables and fruits will supply you with the right amount of mono- and disaccharides. Sugar and confectionery products with it are recommended, if possible, to be excluded from the diet due to the small nutritional meaning of their use.
When calculating the amount of a particular product in the diet, you should remember that the nutritional recommendations that are issued after shaping testing indicate the amount in grams of proteins, fats, mono- and disaccharides that are completely absorbed by your body. This means that you need to have a clear understanding of the inevitable loss of food components during different cooking.
Cold cooking is the release of bones from connective tissues and tendons (meat, poultry, fish); peeling and core (vegetables, potatoes, roots, fruits). Hot cooking is boiling, poaching, frying, etc. During these techniques, either part of the product itself is inevitably lost, or proteins, fats and carbohydrates in their composition. The table shows the coefficients (or percentages) of losses that must be taken into account when calculating the total content of proteins, fats and carbohydrates in the daily diet. This is done by simply increasing the quantity of product by an appropriate proportion of losses. If you include a ready-made product or dish in your diet, then there is no need to take into account the loss factors.
It should also be remembered that proteins from plant foods are not fully digestible, which is also taken into account by increasing the amount of such products by a certain amount. This is a rather complicated detail, but a mandatory one. It is important to understand and be able to use it when compiling a diet.
The diet to create catabolic conditions should be divided into meals, taking into account the following rules:
1. Meals should be 4 - 5 times a day.
2. For each meal there should be no more than 20 grams of mono-and disaccharides. Foods containing more than 10% mono- and disaccharides (except fruits) can only be eaten as a separate meal.
3. The last intake of complete (animal) proteins is possible 5 hours before training, use only three hours before training; vegetable proteins, vegetables, fruits, tea, coffee, infusion, all without sugar.!
4. 3 hours after training, you can not eat any food, except for tea or infusions from herbs, rose hips, mineral water and special carbohydrate-mineral drinks.
After a three-hour partial fast, you must first eat vegetables and fruits, raw berries, and later, after two hours, a normal meal is possible.
Ensure that all foods included in the diet are consumed, especially vegetables, fruits and protein foods. To preserve the biological value and increase the percentage of digestibility of food components, dishes should be prepared with sparing culinary techniques (leakage, short cooking until cooked). No spices, spices, spicy and smoked foods in the diet, so as not to stimulate the appetite and not expose yourself to temptations in vain!
The time of the last meal should be no later than three hours before bedtime. Artists who have the habit of eating at night after the end of performances should follow this especially carefully. Nothing more destructive for the figure can not be imagined. The way out is to wash off having a snack during performances or rehearsals and in no case bring yourself to a feeling of acute hunger.
One of the most painful moments when observing various restrictive dietary rules is the fight against the emerging HUNGER FEELING.
I, Fractional intake of warm and hot low-calorie drinks: tea without sugar, herbal teas that have a sedative character, rosehip infusion;
2, Frequent consumption of low-calorie vegetables and fruits that do not cause appetite, with a low glycemic index;
3. Performing physical exercises in an aerobic mode for 3-7 minutes - a sort of "physical training minute";
4. Switching attention from thoughts about food to other aspects of life millions to professional issues, to exciting activities: hobbies, various entertainments;
5. To try especially during this period to please yourself and others, to want to be loved and desired is the most reliable factor that allows you to endure all the difficulties and torments of food restrictions.
ABOUT "LOADING" DAYS
In our time, it is fashionable to talk about fasting, to advise it as a means of "getting rid of toxins" and excess weight. We warn that multi-day fasting is possible only under the supervision of specialists. But partial can be a great way to cleanse the body and to maintain a slender figure.
Date: 05/06/2011
It took me a long time to make this table. I thought it was divided into several articles into groups, but for me personally, using it would be inconvenient, so I publish everything at once! Table of all you can print it out and hang it on the wall or put it in a folder... Only there are a lot of pages there. Therefore, first it will be, and below with descriptions of deficiency symptoms and the physiological effects of substances. There is an even more detailed table, but I'm afraid to scare readers))), so if anyone needs it, write through the feedback form, send it to the mail!
Meat-eaters may be offended (or better not)), but this product is not included in the lists, because. I can not recommend as a healthy diet what I myself consider harmful. As you can see from the tables, there are more than enough nutrients, including the most essential ones, in plant foods (and there are not so many of them in meat)!
Some cells in the table are not filled, for example, often these are "Deficiency symptoms". This is not because there are no symptoms, it’s just that not everything has yet been found, but somewhere in terms of meaning it’s clear - from other columns.
Abbreviations: t– the substance is destroyed/reduced by heat treatment, Processing- decreases from the processing and cleaning of products, SW- exposure to light Air- from exposure to air, Freeze– from freezing or loss during defrosting, PRT- contraceptive pills based on estrogen. So!
Brief table of all nutrients:
|
Name |
|
|
tryptophan |
|
|
Methionine |
|
|
Felylalanine |
wheat germ, oats, eggs and dairy products (especially country cheese) |
|
Isoleucine |
|
|
wheat germ, oats, eggs and dairy products (especially country cheese) |
|
|
wheat germ, oats, eggs and dairy products (especially country cheese) |
|
|
Vitamin A (retinols) |
|
|
O is relatively stable. |
|
|
Vitamin E (tocopherols) |
|
|
vitamin b? (thiamine) |
|
|
Vitamin B? (riboflavin) |
|
|
AT? (pantothenic acid) |
|
|
AT? (pyridoxine) |
|
|
Vitamin B?? (zinco-balamin) |
|
|
AT? (folic acid) |
|
|
H (biotin) |
|
|
PP (nicotinic acid) |
|
|
P (rutin - bioflavonoids) |
|
|
N (lipoic acid) |
cabbage, rice, milk |
|
AT?? (orotic acid) |
|
|
AT?? (pangamic acid) |
Apricot kernels |
|
AT? (choline) |
Eggs (yolk), oatmeal, rice, cottage cheese, lecithin, wheat germ, brewer's yeast, nuts, legumes, oranges. Relatively stable during cooking and storage. |
|
Bg (inositol) |
|
|
Decrease: Processing |
|
|
Decreases with smoking |
|
Decrease: Processing |
|
|
The intake of iodine is worsened by eating green vegetables from the cruciferous family (cauliflower, cabbage, etc.), corn, yam (sweet potatoes) and beans. Absorption is impaired by many medications. |
|
|
Minerals, the deficiency of which is extremely rare. |
|
|
Deficiencies are rare. |
|
| Widespread. Soy, nuts, whole grains, fish and seafood, dates, raisins, bananas, brown rice, yeast. High levels of phosphorus, calcium, vitamin D, and fat interfere with absorption. It is lost during illnesses that occur with high fever, vomiting and intestinal upset. | |
|
Stable. |
|
|
Manganese |
|
|
Molybdenum |
|
Yes, the plate has already turned out to be rather big .... Well, for the most persistent - continuation:
Detailed table of all nutrients: vitamins, minerals, essential amino acids and fatty acids.
|
Name |
Why and what organs are needed |
Deficiency symptoms |
Foods with the highest amount of the substance |
|
Carbohydrates |
Sugar (in fruits, honey, etc.), starches. |
||
|
Proteins, incl. essential amino acids. |
Dairy products, eggs, legumes (peas, beans, lentils, soybeans), nuts |
||
|
Fats, primarily polyunsaturated fatty acids |
Deterioration of the skin, destruction of cells, disorders in the reproductive system, hormonal disruptions, vitamin deficiency (A, E, B, K, D) |
Vegetable oils, fish |
|
|
Essential amino acids(from proteins). |
|||
|
tryptophan |
It is necessary for the processes of growth, blood, metabolism. Calming action |
Peanuts in all forms, cottage cheese, milk, yogurt, eggs, legume proteins (especially soybeans), wheat, buckwheat, barley, wheat bran, beans, walnuts, pumpkin seeds, cauliflower, spinach, raw potatoes |
|
| Lowers blood sugar and promotes faster healing of wounds and bones. |
wheat germ, oats, eggs and dairy products (especially country cheese) It has been established that alcoholics and drug addicts do not have it. |
||
|
Metabolism, skin, bones, weakens viruses and helps in suppressing the herpes virus. |
Violation of hematopoiesis |
In nuts and seeds - in large quantities. Animal products, eggs, yogurt, yellow cheese, cereals, legumes, beans, peas, soybeans, spinach, Brussels sprouts, cauliflower |
|
|
Methionine |
Acts against aging. The liver, the exchange of vitamins B 12 and folic acid, is used for the synthesis of adrenaline. |
Milk protein, wheat groats, wheat bran, rice, walnuts, raw mushrooms, beans, legumes, garlic, onions, eggs |
|
|
Felylalanine |
Thyroid gland, the formation of melanin pigment. It acts against depression, increases self-confidence, suppresses appetite and relieves pain. May cause severe allergies. |
wheat germ, oats, eggs and dairy products (especially country cheese) |
|
|
Isoleucine |
Essential for normal hemoglobin formation and skin growth. |
Anorexia nervosa |
Milk, yogurt, yellow cheese, eggs |
| Metabolism, nervous system, mental state |
wheat germ, oats, eggs and dairy products (especially country cheese) |
||
| Nervous system, protects the immune system. |
wheat germ, oats, eggs and dairy products (especially country cheese) |
||
|
Essential fatty acids(from fat) |
|||
|
Alpha Linolenic Acid Omega-3 (Linolenic Acid) |
linseed oil, pumpkin seeds, soybeans, walnuts, dark green leafy vegetables, sea fish |
||
|
Linoleic acid Omega-6 (or just linoleic) |
Skin conditions such as eczema, hair loss, liver problems, nervous system disorders, sterility, heart disease, and growth retardation |
vegetable oils: safflower, soybean, walnut, pumpkin seed, hemp, linseed |
|
|
Vitamins. |
|||
|
Vitamin A (retinols) |
It affects the state of epithelial tissue, the processes of growth and formation of the skeleton, night vision. Especially needed by the thyroid gland, liver and adrenal glands |
Night blindness, visual impairment, hearing impairment, ear infections, allergies. Skin blemishes, acne, dandruff, dry skin and hair, headaches, dry eyes |
Animal products (butter, cream, cheese, egg yolk, fish oil). "Produced" from provitamin A (in plant products). Decreases: t (including in contact with iron and copper kitchen utensils), Air. |
|
Beta-carotene, carotenes - provitamin A |
Antioxidant, reduces the level of carcinogens from tobacco smoke, radiation, reduces the risk of tumors. |
Visual impairment, SARS, runny nose, otitis media, tonsillitis, bronchitis, pneumonia |
Carrots, tomatoes, watercress, parsley, cauliflower, spinach, asparagus, mango, pumpkin, melon, apricots, peaches, and other brightly colored fruits and vegetables. Does not decrease from heat treatment, but is afraid of light. |
|
Vitamins D, D?, D? (calciferols) |
Blood, bones, metabolism |
Produced by the body when exposed to sunlight (be in the sun!), Cereal germ, green leaves, brewer's yeast, fish oil, eggs, butter, milk. Pro-vitamin D is found in white cabbage and in small amounts in carrots. O is relatively stable. |
|
|
Vitamin E (tocopherols) |
Antioxidant, antitoxic action, blood, metabolism, muscles, pituitary, adrenal glands, thyroid gland, sperm, contributes to the normal course of pregnancy. |
Visual impairment. There are no obvious external signs. Low levels lead to serious diseases, including some types of tumors, arthritis, cataracts, and heart disease. |
vegetable oils (especially crude sunflower, rapeseed, safflower, olive), almonds, peanuts, sunflower seeds, avocados, asparagus, spinach and other green leafy crops and vegetables, cereal germ, tomatoes, eggs Decrease: Process, SW, Air. |
|
Vitamin K (phylloquinones), K? (melachinon) |
blood, cells |
Blood clotting disorders, liver disease |
green lettuce, cabbage, nettle, alfalfa, spinach, peas, whole grain cereals. Synthesized by the microflora of the large intestine Decrease: CB, Process, Freeze.. |
|
vitamin C (ascorbic acid) |
Antioxidant, blood, capillaries, skin, metabolism, liver, endocrine systems (pituitary, hypothalamus, adrenal glands, etc.). Improves iron absorption |
Scurvy, bleeding gums, blurred vision, capillary fragility and a tendency to bleed. Decreased resistance to infections and some toxins |
Dry rose hips, black currants, wild strawberries, cabbage, dill and parsley (herbs), oranges and citrus fruits, potatoes, green peppers. When smoking, it is absorbed extremely poorly - a constant deficit. Decreases: CO, t, smoking and caffeine. |
|
vitamin b? (thiamine) |
Metabolism, digestion, heart. |
beriberi, fatigue, insomnia, loss of appetite, irritability and depression |
Cereals not freed from germ; brewer's yeast, milk, eggs, whole grain cereals, brown rice, barley, nuts, oats, broccoli, soybeans, wheat bran. Decreases: Processing, t, . Freeze. When baking, its losses are 10-30%, if baking powder is not used. |
|
Vitamin B? (riboflavin) |
Participates in the processes of growth, metabolism, respiration, has a normalizing effect on vision, promotes healthy skin, hair and nails. |
The work of capillaries, the blood system, the digestive system, vision suffer. Also cracks and "jamming" on the lips, inflammation of the tongue, dandruff, insomnia and dizziness |
Dairy products, eggs, buckwheat and oatmeal, wholemeal bread, sprouted grains, herbs, yeast, raisins. Synthesized by intestinal microflora. Destroyed by: SV, alcohol, smoking, PZT. |
|
AT? (niacin, nicotinic acid) |
Nervous system, thyroid gland, adrenal glands. May be helpful in diabetes |
Dermatitis, pellagra. Muscle weakness, loss of appetite and indigestion. |
Brewer's yeast, eggs, sprouted grains, milk, cheese Destroyed: Obrab,. freezing, alcohol, smoking, PRT. Cooking stable. |
|
AT? (pantothenic acid) |
Immune system muscles, skin, brain. |
premature graying and baldness |
yeast, eggs, brown rice, nuts, oats, whole grains and molasses of all kinds. Destroyed: SV, t, caffeine, alcohol, sulfur, PZT. |
|
AT? (pyridoxine) |
Metabolism, liver, stomach, blood, nervous system, teeth, gums. Prevents skin inflammation. |
Atherosclerosis, dermatitis, loss of appetite, leg cramps. A severe vitamin deficiency can cause a burning sensation in the soles of the feet. |
brewer's yeast, cottage cheese, potatoes, buckwheat, peas, cabbage, milk, eggs, wholegrain cereals, especially wheat germ, oats, bananas Destroyed: t, Processed, alcohol, PZT. |
|
Vitamin B?? (zinco-balamin) |
Antianemic action, metabolism In children, B 12 stimulates growth and causes an improvement in their general condition. Increases energy levels. |
Pernicious anemia (anemia), pallor, gray or yellowish complexion, and hair loss |
Milk, low-fat cottage cheese, eggs, fish (mackerel, sardines, herring), Cheddar cheese. In small quantities: spirulina, seaweed, sea vegetables, soil residues on plants. Synthesized from cobalt by intestinal microflora, provided that baker's yeast does not enter the body Destroyed: SV, t, alcohol, PZT. |
|
AT? (folic acid) |
Cells. It is necessary for pregnant women to prevent fetal developmental disorders in the first 12 weeks of pregnancy. Promotes the transmission of the hereditary code. |
Anemia, weakness and fatigue, irritability and depression |
brewer's yeast, parsley (and herbs), lettuce, chives, wheat germ, nuts, eggs, bananas, oranges, legumes, especially lentils, chickpeas, soybeans, bananas, oranges Destroys SV, t, Processing, alcohol, PZT. |
|
H (biotin) |
nervous system, metabolism, skin |
Dermatitis, dandruff |
Yeast, eggs, oatmeal, peas, milk and dairy products, grains, wheat germ, oats, fish, fruits, vegetables (especially cauliflower) and mushrooms. Synthesized by intestinal microflora |
|
PP (nicotinic acid) |
Participates in cellular respiration, the work of the digestive system |
buckwheat, peas, sprouted grain, brewer's yeast |
|
|
P (rutin - bioflavonoids) |
capillaries. It is similar in action to vitamin C, mutually enhances its action. |
currant, cranberry, cherry, cherry, gooseberry |
|
|
N (lipoic acid) |
Preserves vitamins C and E. Antitoxic effect, especially from salts of heavy metals (arsenic, mercury, lead, etc.), prevents fatty liver |
cabbage, rice, milk |
|
|
AT?? (orotic acid) |
Liver, reproductive system, improves fetal development. |
brewer's yeast, dairy products |
|
|
AT?? (pangamic acid) |
Improves tissue respiration, is used for acute and chronic intoxications. |
Apricot kernels |
|
|
AT? (choline) |
Liver, nervous system, metabolism, neutralizes a number of harmful substances (selenium, etc.). Very effective in the prevention of atherosclerosis. |
fatty liver, increased blood fat, nerve damage |
Eggs (yolk), oatmeal, rice, cottage cheese, lecithin, wheat germ, brewer's yeast, nuts, legumes, oranges. Relatively stable during cooking and storage |
|
Bg (inositol) |
Pronounced lipotropic and sedative properties, affects digestion. |
Found in melons, cabbage, carrots, potatoes, beets, tomatoes, strawberries, especially in sprouted wheat |
|
|
Minerals. |
|||
|
Promotes remineralization of teeth |
When there is an overabundance of it, and in our water there is often too much of it, it can even contribute to tooth decay. |
||
|
Thyroid, metabolism |
Low levels are rare, even if seafood is not consumed. Over-deficiency is the cause of an over-reactive thyroid gland. |
Sea fish, seaweed (fucus, etc.), other seafood, iodized salt, water. The intake of iodine is worsened by eating green vegetables from the cruciferous family (cauliflower, cabbage, etc.), corn, yam (sweet potatoes) and beans. Absorption worsens due to taking many medications. |
|
|
Teeth, bones, muscles. Vitamin D is required for calcium to be used properly. |
osteoporosis |
all dairy products, especially cheese, yogurt and cottage cheese, as well as green leafy crops, cauliflower, broccoli, peanuts, nuts, sunflower seeds, sesame seeds, spinach It decreases with an excess of phosphorus. |
|
| Potassium, sodium, chlorides |
Electrolytes are part of all the fluids in our body and are involved in a wide range of biochemical reactions. |
Deficiency is unlikely, it can only be with profuse sweating (due to heat, physical exertion, etc.) |
Common salt (sodium chloride), yeast, fruits and vegetables, dried fruits, bran |
|
Works with calcium. Nervous system, circulation |
Deficiency is extremely rare. |
Widespread. Soy, nuts, whole grains, fish and seafood, dates, raisins, bananas, brown rice, yeast. High levels of phosphorus, calcium, vitamin D, and fat interfere with absorption. It is lost during illnesses that occur with high fever, vomiting and intestinal upset. | |
|
Bones, digestion. |
Deficiency does not usually occur |
Widely found, usually not deficient. Dairy products, vegetables, fish, nuts, whole grains, yeast. stable element | |
|
Blood, muscles The need for iron increases dramatically during pregnancy and after the "critical" days. In order for iron to work effectively, calcium, copper and vitamin C are needed. |
Fatigue, muscle weakness, anemia, pale skin, lethargy, drowsiness, poor vision, upset stomach, and numbness in fingers and toes |
buckwheat and oatmeal, rye bread, porcini mushrooms, peaches, apples, beans, nuts, and green leafy crops, dried apricots, dates, spinach. It is believed that iron is more difficult to absorb from cereals (due to the large amount of fiber). Iron is relatively stable, but caffeine interferes with absorption. |
|
|
involved in metabolism, the formation of insulin |
Confusion, irritability, difficulty remembering, and intense thirst. Low levels may contribute to the development of diabetes. |
yeast, egg yolk, wheat germ, cheese and whole grain cereals. Decrease: Processing |
|
|
Immunity, enzymes, blood, antioxidant |
Deficiency is extremely rare. Hypochromic anemia (anemia) and decreased white blood cell count, impaired immunity, pale skin, prominent veins, intestinal disorders, graying hair, brittle bones. |
nuts, whole grains, lentils, olives and carrots, copper pipes… Stable. |
|
|
Enzymes, insulin, etc. Antioxidant. Zinc supplement is also effective in treating acne |
Violations of taste, smell, vision, skin damage, impaired immunity, increased protein deficiency in the diet. Low levels have been linked to low sperm counts, defective births, and overactive babies. |
mushrooms, oysters, yeast, eggs, mustard, lentils, rye bread, brown rice. Zinc levels in the body decrease for a variety of reasons, including RRT, smoking, and drinking. |
|
|
Manganese |
Growth and development, cells, immunity, regulation of blood sugar. Antioxidant. It is necessary that vitamins C, E and the vitamin B complex are used to the full. |
Deficiency cases are rare |
oats, wheat germ, nuts (especially almonds and hazelnuts), whole grain cereals, pineapples, plums, beans, sugar beets, salads, tea, cocoa Decreases: Processing and overabundance of copper in the body. |
|
Molybdenum |
It has various functions and prevents tooth decay and impotence. | Deficiencies are rare. Restlessness and uneven pulse. | buckwheat, legumes, wheat germ, liver, barley, soybeans, lentils, rye, eggs, wholemeal products and bread. |
|
Cells, antioxidant, can replace vitamin E, liver, immune, reproductive systems, helps to remove heavy metals, including cadmium and arsenic (this is necessary for smokers). |
Visual impairment, chest pain, baldness, increased susceptibility to infections |
yeast, garlic, eggs, fish, carrots, turnips, milk. Decreases with smoking |
|
| Connective tissues, bones, blood vessels and cartilage, skin, hair, nails. |
Weakening of the skin |
root vegetables and other types of vegetable fiber, brown rice, hard drinking water. Decrease: Processing |
|
| Skin, joints, hair, nails, proteins and enzymes in the body. |
Low levels are unlikely unless there is a protein deficiency |
dried peaches, legumes (especially beans), and peas. Sulfur is found in all foods high in protein. | |
* According to a study by Rothk (1987), vegans examined in 1981 in Berlin had normal blood levels of vitamin B 12 and showed no symptoms of vitamin B deficiency despite dietary deficiency.
Well, as I said, the most inquisitive - write, I can send an even more detailed table in Word! Since requests for the full version of the table continue, I post the file for download right here: ! The table expands the description of the effect of nutrients on the body.
Eroshina Irina.
"Vitrum" complex of vitamins and minerals rich in vitamins and minerals such as: vitamin A - 83.3%, beta-carotene - 15%, vitamin B1 - 100%, vitamin B2 - 94.4%, vitamin B5 - 200%, vitamin B6 - 100%, vitamin B9 - 100%, vitamin B12 - 200%, vitamin C - 66.7%, vitamin D - 100%, vitamin H - 60%, vitamin K - 20.8%, vitamin PP - 100%, calcium - 16.2 %, magnesium - 25%, phosphorus - 15.6%, iron - 100%, iodine - 100%, manganese - 125%, copper - 200%, molybdenum - 35.7%, selenium - 45.5%, chromium - 50%, zinc - 125%
What is useful "Vitrum" complex of vitamins and minerals
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is a provitamin A and has antioxidant properties. 6 micrograms of beta-carotene is equivalent to 1 microgram of vitamin A.
- Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine and the risk of cardiovascular disease.
- Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
- Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired calcium and phosphorus metabolism in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
- Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
- Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
- Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
- Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
- Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
- Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.
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The reader should understand that the information provided below is descriptive and does not constitute medical advice for use. The site is not responsible for possible negative consequences in case of using information from this resource. Before taking the drug, a specialist consultation is required.
"opens the ranking of the best multivitamin preparations for today. The complex is prescribed for people with poor eyesight who experience regular mental and physical stress. "Undevit" is taken during the rehabilitation period after surgery, with hypovitaminosis, vitamin deficiencies, after a long intake of antibiotics, etc. Course reception replenishes the vitality of the body and strengthens the immune system.
"is located in ninth place among the best multivitamin preparations. It is intended for persons experiencing increased mental and physical stress. Its use is necessary for the elderly, smokers, those who live in environmentally polluted areas. In the absence of a proper balanced diet, Triovit replenishes the daily dose of vitamins in the body and strengthens the immune system. It can be used from the age of ten. The vitamin complex can be taken by diabetics, as it does not contain sugar in its composition.
» is considered one of the best poly drugs for children and adolescents. It is taken as a disease prevention, for the treatment of deficient conditions, during a period of active growth. The drug replenishes the body with all the necessary trace elements and ensures the normal development and functioning of all tissues, strengthens the immune system and improves mental activity. With regular use, resistance to viral diseases is developed.
"also entered the top ten multivitamin and polymineral preparations. Reception of the complex is possible from the age of 12. The main advantage of the drug is that, despite the low price, it is in no way inferior in efficiency to more expensive analogues. It is used as a prevention of vitamin deficiency and hypovitaminosis, during pregnancy, in chronic diseases, as well as during periods of increased emotional, mental and physical stress. Also, Centrum from A to Zinc is recommended to be taken in the postoperative period, in the treatment of alcoholism and diabetes. The complex should not be taken with other vitamin preparations, as it already contains a daily dose of all the necessary elements.
"- the best vitamin and mineral complex for children. A growing body has a greater need for vitamins and minerals than an adult. This drug copes well with this task and provides all biological tissues with all the necessary substances. "Pikovit" helps to improve mental activity, reduces the state of fatigue, which is very important for school-age children. With regular intake of multivitamins, the immune system is strengthened and the risk of viral and infectious diseases is reduced. The complex is also responsible for the growth and full development of all tissues.
» is one of the five best vitamin and mineral complexes. Among the drugs produced are vitamins for children, adolescents, pregnant women, as well as adult men and women. With regular intake, you can be sure that the body receives all the necessary elements to maintain health. The vitamins and microelements included in the composition improve not only the general condition, but also contribute to better hair growth, strengthen bone tissue, and increase resistance to many diseases.
"- a vitamin and mineral complex that contains the main elements for maintaining human health. In addition, it contains special enzymes that are responsible for better absorption of nutrients obtained from food. Dietary supplement improves mental activity and general condition of the body. Regular course intake increases immune resistance and reduces the risk of various diseases. It can be used for both female and male sex. In the presence of any diseases, it is necessary to consult a doctor to receive the "Daily Formula".
"opens the top three multivitamin and polymineral preparations that exist today. The effectiveness of the vitamin-mineral complex is confirmed by many positive reviews about it. One tablet a day satisfies the body's daily need for vital substances. "Supradin" improves metabolic processes, energizes, strengthens bone tissue, increases mental activity, starts regenerating processes and strengthens the immune system. Its reception is especially necessary in the spring, when the body's reserves are depleted and require replenishment. Before use, you should read the instructions, as there are some contraindications.
Vitamin-mineral complex "" is located in second place. Vitamins of this group are designed for both children and adults. Both men and women can take it. A multivitamin preparation includes all the elements necessary for the body to function normally. It can be used both for prevention and for replenishing the necessary substances in the rehabilitation period after an illness. "Alphabet" is aimed not only at protecting the body from diseases - it also stimulates mental and physical activity. A specially designed group of vitamins is selected so that a three-time intake optimally replenishes the daily dose.
"leads the ranking of the best vitamin and mineral complexes. A series of vitamins produced under this brand is intended for any age category, as well as pregnant women. "Complivit" contains all the necessary minerals and vitamins. It should be taken not only to replenish all the vital elements, but also at the time of increased mental and physical activity. The complex contains an important group of vitamins B, which are responsible for the condition of the skin, hair and general psycho-emotional state. Daily intake of "Complivit" reduces the risk of viral diseases by 30%.
