We all know that for the normal functioning of the human body requires a whole range of vitamins. This convinces us advertising and vitamins , which we find almost everywhere. But if the word vitamins is familiar to us , its importance to most people - very vague. Be clear .
The term " vitamin " - came to us from Latin , it is derived from the word vita - life.
Vitamins - are organic substances that have a high level of biological activity. In other words, entering the body in very small concentrations , vitamin actively involved in metabolism, in a sense, even controlling them.
The control effect of vitamins determined by two factors :
1. Many vitamins are included in the enzymes used in the flow of various biological processes in the body.
2. Vitamins can directly affect the endocrine glands, which is another mechanism for regulation of internal activities of the body.
Lack of vitamins can lead to disorders of the body - beriberi , and be the cause of reduced immunity and overall sagging .
The greatest need for vitamins are young , well-developed people. Also, the required amount of vitamins affect:- The environment , weather : temperature, humidity , pressure ,- Intense muscular and mental activity ;- The presence of certain diseases and other factors .
Today, science knows about 30 different vitamins. They are divided into groups A, B , C , D, E and K. These vitamins are found in various foods, but some of them in very small concentrations can cause (similar to the downside , such as iodine or selenium) to the entire geographical regions of the beriberi .
Vitamin A have a strong influence on the growth of the human body, and therefore they are called "children" vitamins. In particular, vitamin A supplementation of stunted children leads to an acceleration of growth by enhancing the formation of the skeleton and improve metabolism.
Vitamin A is also responsible for the proper functioning of tissues epithelium of the mucous membranes which formed the body: eyes, digestive, respiratory, urogenital system and so on.
Due to the fact that the mucous membranes are a kind of defense against the body against infections , their normal state largely determines the overall immunity of the person.
In addition , Vitamin A is a powerful antioxidant that has the ability to neutralize the destructive effects of free radicals.
Vitamin A is found in most animal fats (except for lard ). It is also an indirect source of vitamin A can serve as herbs and vegetables containing carotene - a substance that is converted into vitamin A in the human body already . Carotene contained in carrots ( carrots exactly it was first isolated ) , squash, melons , peppers, peas, wild rose, apricot and peach.
The daily requirement for vitamin A man is 1-1.5 mg per day. One third of this amount comes with the usual mixed diet food , but no two-thirds to be borne by carotene.
With a lack of vitamin A , mucous membranes dry out and become thinner , which increases the probability of penetration into the body of infections (eg through the nasopharynx ).
Special influenced by deficiency of this vitamin in human vision . Its aldehyde form part of the visual pigment eye - rhodopsin (also called visual purple ). With insufficient supply of vitamin A, a person begins to develop so-called "night blindness" - reduced clarity of light at twilight .
The overall physical well-being also significantly depends on the presence of vitamins in this group. In humans, vitamins A loses there is fatigue, acne prone skin and excessive deposition of sulfur in the ears . All this - the consequences of metabolic disorders.
Define a lack of vitamin A in the body can be the following features: dandruff , excessive accumulation of mucus in the corners of the eyes in the morning, easing erection , frequent respiratory infections.
B vitamins are used by the body when copying genetic information from the cell into the cell (if the distribution ) as well as for normal transmission of electrical signals in nerve fibers. In addition, the vitamins of this group are actively involved in fat and carbohydrate metabolism , and therefore their effects on the human body is very versatile.
Here is a list of B vitamins :1. Thiamine (B1 ).2. Riboflavin ( B2).3. Niacin .4. B6.5. Folic acid.6. B12.7. Biotin .
They are all a little different in its effects on the body , so we will consider them as a whole.
Feature of B vitamins is their synerhichnist , that they quickly washed out of the body and their supplies must be constantly replenished.
Vitamin B is found in brewer's yeast , meat (especially pigs) , liver , milk, peanuts and legumes. But the most important storehouse of B vitamins, which deprived the present society is in the husk of cereals and rice. After getting cleaned rice flour and higher grades , all husk contains vitamins removed and we get heavily discounted in price ( in terms of available nutrients ) product.
For comparison, one gram of raw wheat containing 4 micrograms of vitamin B1, but in the flour , the figure is only 0.7 micrograms .
Add to this the fact that the vitamin is quickly destroyed when cooked , and are immediately clear the extent of its deficit in the normal diet.
Alcohol and coffee also reduce the level of this group of vitamins in the body.
Lack of vitamin B leads to very unpleasant consequences, constipation, a violation of the stomach, poor coordination of movements , depression, muscle weakness , increased "harmful" cholesterol , damage to nerve tissue , anemia.
Excess of this vitamin also does not lead to any negative consequences , except atypical allergic to it.
With vitamin C , most of us are familiar from childhood. Many remember the sweet , sour , tablets - " askorbinki " containing vitamin C pills or " Revit ", which are freely sold in pharmacies. Today, vitamin C, in addition to its usual tablet form include The special drugs recommended to eliminate the symptoms of colds .
By the way, colds Vitamin C owes its popularity. After the Soviet Union the only available remedy for colds were vitamin C, lemons and jam (also contain this vitamin ), warm socks and compresses.
Vitamin C, or ascorbic acid , in addition to strengthening the human immune system has a number of useful properties. For example , ascorbic acid is involved in the formation of red blood cells - red blood cells and strengthens the walls of blood vessels. Also , along with vitamins A and E , vitamin C is a powerful antioxidant that effectively prevents the destruction of the body's cells by free radicals.
Vitamin C plays an important role in maintaining the outer physical beauty. The presence of this vitamin in the body in sufficient quantities, helps to normalize the synthesis of collagen , a substance that is involved in maintaining a healthy skin tone and prevent the development of varicose veins.
The daily requirement for this vitamin for adult males is around 75-100 mg per day. For people who do heavy physical work , sports , and during the illness , the figure is - 200 mg. Children under 10 years - not more than 45 mg. Women feel less need for vitamin C, primarily due to a lower body weight. For them, the daily intake can be calculated based on male norms minus 20 percent. However , this rule does not apply to women who are breastfeeding .
Vitamin C is found in cabbage (both fresh and pickled ), citrus , potatoes, wild rose, blackcurrant berries , spinach , sorrel, dill , parsley , green onions and peas, sweet peppers.
Please be aware that Vitamin C is destroyed by heat treatment , and thus to produce it in sufficient quantities , try to include in your diet as many raw vegetables. In extreme cases, vegetables rich in vitamin C, has put in zakipevshee water, so his loss will be minimal.
Let's say an excess of vitamin C in the body. The most dangerous influence of excess vitamin C in the body is his property thicken the blood. It is the systematic excess of vitamin A can lead to blood clots in blood vessels . In addition, according to recent reports, overuse of ascorbic acid can inhibit the transmission of neuromuscular impulses and reduce the level of coordination of visual and motor reactions in certain circumstances may pose a threat to human life.
When vitamin D is commonly understood as a group of similar chemicals involved in the process of calcium and phosphorus metabolism in humans. In other words, this vitamin is entirely dependent normal growth and formation of bone . In addition, vitamin D, in varying degrees , affect susceptibility to disease of the skin and heart. There are also scientific evidence about the relationship of a lack of vitamin D with the occurrence of cancer.
The daily requirement for vitamins of this group are very ambiguous. It depends on the level of its production of the body of vitamin D. It occurs in the skin during exposure to sunlight . In general , with good nutrition and abundance of sunshine - the body is getting enough of this vitamin.
As for nutrition , the vitamin D is found in large quantities in so many unloved - fish oil (230 mg per two teaspoons) , salmon, mackerel, tuna and cod liver .
In much smaller quantities it is present in more traditional products our table : milk, eggs , butter , mushrooms and parsley .
If you will include in your diet these foods , the problems of lack of vitamin D you should not be.
Objectively assess the need for additional medication intake of vitamin D may be a doctor , based on test results . But some of the symptoms of hypovitaminosis we give you . First of all, rickets in children ( osteomalacia ) and osteoporosis in adults , muscle pain, pelvic bones , weakness and fatigue . All of this - a reason for going to the doctor.
Vitamin E in the human body , as well as vitamin C has antioxidant properties that protect cells from damage by free radicals. This is particularly pronounced in relation to red blood cells ( blood cells ). Adequate provision of vitamin E is responsible for such important indicators of blood coagulation and her ability to carry oxygen and nutrients to the cells, improves the whole body. In addition , Vitamin E helps to strengthen the walls of blood vessels and prevents blood clots.
It also ensures the normal operation of the immune system and plays a significant role in the prevention of diabetes, Alzheimer's and cancer.
Vitamin E is responsible for the proper assimilation of fats and prevents their oxidation and the formation of "bad" cholesterol. Involved in the usvoenieya vitamin A.
Table of Contents. Vitamin E is found in vegetable oils ( sunflower, olive , corn , etc.) in cereal and legumes, and soy osvyanke , rose hips and leaves raspberries , almonds and peanuts , herbs (parsley , spinach , dill ). Especially a lot of the vitamin in wheat germ and pea.
From animal food vitamin E can be obtained by including in your diet egg yolks, meat, liver , milk and butter.
Dosage . The daily requirement of vitamin E for adults is about 15 milligrams per day. In normal balanced diet completely satisfied this requirement . Given that vitamin E is fat soluble , that is distributed and accumulates in the body , an overdose of this vitamin in healthy subjects does not occur.
Lack of vitamin E can lead to general weakness, loss of sex drive , reproductive disorders and dry skin , and in more severe cases to severe muscular dystrophy.
When vitamin K usually mean number of compounds incorporated similar properties . The main of them - vitamins K1 and K2 are responsible for blood clotting and bone formation structure of man.
Manufactured vitamin K by bacteria in the large intestine , and daily need of a healthy person it is satisfied in full. In addition, vitamin K is found in leafy greens and most plants green ( vitamin directly proportional to the amount of chlorophyll in the plant ). Also, this vitamin is found in animal liver , walnuts, soybean oil and grain.
Note that vitamin C is destroyed by heat treatment and is fat-soluble . So, to fully assimilate , it is desirable to use raw vegetables and no fat (which , incidentally, corresponds to the principles of raw food ).
Lack of vitamin K is very rare. Causes of vitamin deficiency may be intestinal dysbiosis , disruption of the liver or bile ducts ( these organs are involved in its assimilation ). It appears a lack of vitamin C in reducing blood clotting, internal bleeding , and a decrease in bone strength.
In its pure form , outside the human body , vitamin K found its application as a coagulant , that matter - effectively coagulates blood. It is used in medicine for a variety of injuries and bleeding. Also, vitamin C is used to neutralize some toxic substances when they are injected into the human body (such as coumarin , aflotoksyniv etc.).
Excess vitamin C for a healthy person is no danger not responsible. However, due to the fact that vitamin C increases blood viscosity and increases platelet people suffering tromboflebytamy , varicose veins , or high cholesterol , you should limit consumption of foods containing vitamins group.
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