What vitamins does a person need every day? What vitamins and minerals do our bodies need? Vitamin B15 - pangamic acid

Nutritionist trainer, sports nutritionist, honored author of Evehealth

09-04-2016

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Very often people underestimate the role of vitamins in their lives. Many people do not consider it necessary to monitor their diet and additionally take the necessary vitamins and minerals. After all, they do not add energy to us and do not become building material for the body.

But the consequences of vitamin deficiency will not keep you waiting. and as a result, exacerbation of chronic diseases, rapid fatigue and lack of performance, premature aging, the skin loses its elasticity and firmness, wrinkles and age spots appear.

Women will definitely be upset by such changes in their body and appearance. And to avoid this, you need to know: what vitamins are needed for each organ of our body to function properly (heart, blood vessels, etc.).

Without vision, a person's life is devoid of bright colors. Our eyes often get tired, watery, and red. But we usually don't attach much importance to this.

Human life in modern world unthinkable without gadgets: computers, phones, tablets. And in the evenings, obligatory viewing of TV shows in front of the TV. It can be difficult for the eyes to bear such stress.

If in the evening the clarity of vision disappears, the eyes are watery and sore - they urgently need rest. And, most likely, it will only be beneficial.

What vitamins do you need to take for visual acuity?

Vitamin A. It just prevents eye fatigue and redness. Prevents the development of cataracts in adulthood. If in the evening the clarity of the images is lost and your eyes begin to hurt, then you should add to your diet: liver, dairy products, tomatoes, rose hips, oats, green vegetables, raspberries.
Vitamin B1. Stops the process of vision deterioration by affecting the functioning of nervous tissue. This vitamin is present in meat products, liver, kidneys, honey, and buckwheat.
Vitamin B2. Its other name is riboflavin. Its deficiency is indicated by frequent bursting of blood vessels, as well as discomfort reminiscent of “sand in the eyes.” There is a lot of this vitamin in dairy products, eggs, apples, and nuts.
Vitamin C or ascorbic acid . If there is a lack of “ascorbic acid” in the body, then it signals this by a decrease in immunity and rapid fatigue. Your eyes often begin to hurt towards the end of the day, and you quickly get tired when working on the computer. It is enough to add the following foods to your diet to normalize the condition: kiwi, lemon, cabbage, rose hips, bell peppers, carrots, tomatoes, etc.

Of course, vitamins can be obtained from food, but provided that you organize the correct and balanced diet. Which, alas, in modern conditions is extremely difficult. Therefore, it is best to give preference to supplements. You can take vitamins separately, but it is much more convenient and safer to choose a vitamin complex. They can be purchased both at local pharmacies and in specialized online stores. We recommend paying special attention to the iHerb website, where high-quality and certified products from the best manufacturers are presented.

To improve your vision, be sure to try:

Vitamins a person needs to strengthen bones and joints

Of course, the main macronutrient for our skeleton is calcium. But other vitamins are also needed for its absorption. You need to take care of it constantly: both during the active growth of the body and in old age.

The most essential vitamins for strengthening bones and joints:

Vitamin D Its main merit is to help calcium and phosphorus be better absorbed in the intestines. It is especially important for children. The vitamin also controls the amount of calcium necessary for the strength of our bones. Insufficient intake of vitamin D in human food is fraught with fractures and damage to the vertebrae. To avoid this, you need to eat fatty fish (herring, mackerel, trout, salmon), dairy products, eggs, and liver.
Vitamin C. With prolonged deficiency ascorbic acid a person's teeth are destroyed, bones do not heal well when fractures occur. The fact is that vitamin C takes part in the synthesis of collagen, which forms fibers so necessary for our bones and joints. Eating lemon, bell pepper, and kiwi every day will reduce the risk of bone deformities.
Vitamin A. Just like vitamin D, it helps calcium and phosphorus to be better absorbed. Prevents the development of osteoporosis, strengthens bone walls. You should diversify your diet with green vegetables, rowan berries, and rose hips.
Vitamin B6. They also help strengthen bone walls. There is a lot of it in sunflower seeds, walnuts, seafood, meat products, bananas, potatoes, etc.

Also supplement your diet with dietary supplements to strengthen bones and joints from iHerb:

Few people can boast of beautiful hair. For some, they are brittle and dry or, conversely, greasy at the roots. Someone suffers from dandruff or hair loss. Everyone's problems are different, but the essence is the same - hair doesn't get .

It turns out that it is not enough just to have a high-quality shampoo or conditioner. Even weekly hair masks will not save the situation if the hair is deprived of the vitamins and microelements it needs.

What vitamins do our hair need:

B vitamins.
- Vitamin B2 Provides hair smoothness and shine. Its deficiency affects increased oiliness at the roots and dryness at the ends of the hair. Sufficient amounts of the vitamin are present in dairy products, meat, and eggs.
- Vitamin B6. Eliminates dry hair, itching, dandruff. Found in nuts, fish, cereals, and liver.
- Vitamin B7. Provides voluminous hairstyle, as well as smoothness and healthy appearance hair.
- Vitamin B9 promotes hair growth. Its deficiency can lead to sad consequences - partial or complete hair loss. To prevent this from happening, eat fish, nutritional yeast, cottage cheese, and cheese.
Vitamin A. The lack of this vitamin immediately affects the hair. They become lifeless, dry, dandruff appears, and hair loss is noticed. This can be avoided if you set up proper nutrition with green onions, spinach, lettuce and fatty fish. Your hair will change right before your eyes: it will become silky and shiny.
Vitamin C enhances hair growth and promotes hair strength. In addition, it strengthens the walls of blood vessels, which leads to saturation of hair follicles with blood. The most vitamin C is found in kiwi, bell pepper, lemon, and apples.
Vitamin E. Known as the "beauty vitamin". It also affects the beauty of hair. Nourishes hair follicles and promotes their strength. Relieves itching of the head, ensures rapid healing of wounds. To avoid hair loss, you need to add to your diet: sea fish, liver, sunflower seeds, vegetable oils, egg yolk, etc.

Vitamins and substances necessary for the body for beautiful and youthful skin

The need to take care of your skin is not even worth talking about. After all, it is she who reveals the true age of a person. The skin has many functions, including the role of a kind of “filter” for the entire body.

The appearance of the skin can signal all sorts of diseases. internal organs. Beauty is not added by numerous skin diseases, such as acne, furunculosis, psoriasis, etc. To prevent this, you need to properly care for it. And this care should not be limited to external means only.

Vitamin E. If we talk about skin, then it is impossible to forget about it. Keeps the skin youthful and promotes its hydration. Protects against free radicals. Lack of vitamin leads to premature aging and sagging skin of the face and body.
Vitamin A. Reduces fine wrinkles and restores damaged skin in a short time. If there is a deficiency, the skin becomes dry, flaky, and acne and age spots may appear.
Vitamin C. A lack of vitamin affects not only the skin, but the entire body as a whole. Allergic reactions, itching, and redness appear on the skin. General form person speaks of fatigue. Vitamin C accelerates the healing of purulent diseases and prevents the occurrence of bruises.
Vitamin K Swelling, pallor, pigmentation signal a lack of this vitamin.
B vitamins. Provides skin cell renewal. Moisturizes, treats skin diseases, dilates blood vessels. A lack of vitamin affects the skin in the form of allergic red spots, pimples, acne, and dermatitis.

It is impossible to get a beautiful manicure if... This can be a huge disappointment for any woman. But proper nutrition with the addition of essential vitamins will solve this problem.

What vitamins do the body need to strengthen nails:

Vitamin C. Do your nails peel, break, or have white spots and indentations visible on them? This signals a lack of vitamin C.
Vitamins B3 and B5. Their insufficient amount in food becomes noticeable at nail plate. The nails are thin with a gray tint and strongly convex.
Vitamin A. Protects our nails from external influences. Such as: cleaning products, sudden changes in weather, lack of gloves in extreme cold.

iHerb offers combination vitamin complexes, which will help restore and maintain the health of hair, nails and skin. Efficiency and effectiveness stand out among others:

Vitamins to strengthen the nervous system

We often test the strength of the nervous system. Stress at work, traffic jams, family problems, inappropriately naughty children... All this throws you off balance. Appear alarming symptoms: depression, deterioration of health, fatigue, anxiety. The required amount of vitamins per day can solve this problem.

Vitamins for strengthening nervous system:

B vitamins(B1, B6, B12):
- Vitamin B1. It is considered an excellent antidepressant. Eliminates stress and depression. Focuses attention on important details.
- Vitamin B6. Promotes memory concentration, eliminates fatigue and sleep disturbances.
- Vitamin B12. First aid in strengthening the nervous system. Normalizes many disorders: apathy, deterioration of memory and concentration, premature aging, weakness and lethargy.
Vitamin E. Prescribed for constant fatigue and high physical exertion.
Vitamin D Eliminates depression and depression.
Vitamin C. Eliminates symptoms: anxiety, stress, depression. Increases thirst for life and interest in work.
Vitamin A. Does not allow nerve cells to “wear out”. Prevents insomnia and adds calmness.

The following will help strengthen the nervous system and find balance:

Popular pharmacy vitamin complexes

Taking multivitamins is not always justified. If you live in locality with fresh air, eat homemade products - no vitamins are needed. In other cases, they may be useful, especially during the period of traditional spring vitamin deficiency.

What vitamin complexes have earned people's trust?

Vitrum. Production - USA. The complex is balanced and designed to strengthen the entire body. Suitable for pregnant women and athletes with high physical activity. There are different release forms: Beauty, Beauty Lusk, Beauty Elite, Antioxidant.
Alphabet Cosmetics. The developers assure us that for better absorption, certain groups of vitamins must be taken in different time. For this purpose, the tablets differ in color. You need to take them 3 times a day.
Supradin. Available in the form of chewing candies and tablets. Children especially loved it because of the delicious gummy bears. The course of taking Supradin is 1 month. Manufacturers do not recommend treatment more than twice a year.
Complement "Shine". Course of administration: one tablet per day for 1 month. The complex contains all the necessary vitamins and microelements. Designed to save female beauty and health.

Let's draw conclusions!

Of course, this list can be continued indefinitely. Pharmaceutical companies are ready to introduce new vitamin complexes every month. These same additives are selected based on the ratio: price - quality. And the positive effect of its use has been noticed by millions of people.

Of course, it is better to take vitamins and minerals in natural form, but if this cannot be done, then pharmacy products will serve you greatly, will put all your organs and systems in order, improve your well-being and increase your immunity!
Be healthy and happy!

The scary phrase “vitamin deficiency” most often means a lack of just one or two elements. FeelGood helps you figure out what exactly your body needs to restore balance.

1.VITAMIN A

Vitamin A deficiency is indicated by:

Pimples and acne rashes on the skin;

Decreased or lack of appetite;

Periodic deterioration of vision;

Frequent colds, ARVI and flu;

Formation of calluses.

Reason: lack of fat-containing foods in your diet. Scientists have long established that vitamin A is poorly absorbed on its own - for this, the body needs vegetable and animal fats.

Your actions: supplement your menu with yellow-orange vegetables and fruits, horse mackerel, mackerel or other fatty fish, butter and milk.

The maximum vitamin A is found in carrots, parsley and spinach.

The daily norm is 1000 mcg.

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2.GROUP B VITAMINS

Vitamin B deficiency is indicated by:

Sleep disturbance and insomnia;

Hair dullness;

Bad breath;

Frequent dizziness and headaches;

The appearance of dandruff;

Formation of “jamming” in the corners of the mouth;

Weakness and depression;

Reason: fiber deficiency, which negatively affects intestinal motility. It is in the intestines that vitamin B is absorbed; accordingly, any failure in its functioning results in a deficiency of this vitamin in the body. Another function of B vitamins is to control the condition of hair and nails. They are the first to signal a shortage.

Your actions: introduce more grains, wholemeal bread, vegetables and nuts into your diet, as well as beef, pork and milk (sources of vitamin B12), poultry, sea fish, legumes, wheat sprouts (sources of vitamin B3).

The maximum B vitamins are found in brewer's yeast, sprouted wheat grains, bran and liver.

Daily value: B1 - 1.5 mg; B2 - 1.3 mg; B5 - 4-7 mg; B6 - 1.6 mg; B12 - 2 mg.

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3.VITAMIN C

Vitamin C deficiency is indicated by:

Fast fatiguability;

Long healing of even minor scratches and cuts;

Weight gain with identical nutrition;

Formation of bruises on the skin.

Reason: lack of vitamin C is caused by bad habits and lack of sleep. For example, smokers require much more vitamin C, since nicotine interferes with its absorption and quickly removes it from the body. Alcohol has the same negative effect on vitamin C.

Your actions: do not overeat citrus fruits to avoid allergic reactions. It is much healthier to supplement your diet with kiwi, broccoli, spinach, syrup or rosehip infusion.

The maximum vitamin C is found in strawberries, black currants and sorrel.

The daily norm is 60 mg.

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4.VITAMIN D

Vitamin D deficiency is indicated by:

Excessive irritability;

Deterioration of dental condition;

Frequent pain in the joints.

Reason: lack of sunlight. This is the only natural way to obtain vitamin D. Its deficiency interferes with the absorption of calcium, which directly affects the condition of teeth and bones.

Your actions: you need to be on the fresh air, add yolks, liver and seafood to the menu. It is best to take vitamin D tablets to monitor it continuously daily consumption. Remember that an overdose is dangerous to health.

The maximum vitamin D is found in black caviar.

The daily norm is 2.5 mcg.

There is probably not a single person who has not heard about vitamins that are beneficial to the body at least once in their life. The very word “vitamins” has become so firmly established in our everyday life that it is often used to describe fruits, vegetables, and pharmaceutical mineral complexes. What vitamins are vital for the body? What vitamins does a person need every day, and in what quantities?

What groups of vitamins exist that are beneficial to human health?

Speaking about what vitamins exist, it is worth noting that about 30 of them are currently known and studied. Only about 20 are involved in ensuring human health.

Since 1913, vitamins have been designated by letters of the Latin alphabet (for example, vitamins A, B, C, etc.). In addition, they have special names reflecting their chemical structure (for example, ascorbic acid). Each vitamin also has a name based on the name of the disease that develops in its absence, with the prefix anti (for example, vitamin C is also called antiscorbutic, etc.).

Since 1956, the International Chemical Nomenclature has been adopted, according to which all vitamins are divided into three groups. Here are the groups of vitamins that exist in nature:

water-soluble (vitamins B, C, P, H);
fat-soluble (A, D, E, K);
vitamin-like substances (F, U, N, Q, H, B4, etc.).

What vitamin is needed by the human body every day: retinol

There is a funny story connected with vitamin A (retinol, antixerophthalmic factor). At the beginning of World War II, when the British had just invented radar, the Germans were very surprised why suddenly English pilots began to find and shoot down German planes many times more accurately, even in pitch darkness. The warriors of Foggy Albion, understandably, did not want to give away their secret and started a false rumor that their pilots’ diet included a lot of carrots, so they began to see better.

Now it is completely obvious that this is a lie, but the Germans believed it for a while. The fact is that vitamin A is necessary for every body, but it does not improve normal vision at all, but only helps to avoid blindness.

The vitamin itself is found only in animal products. Most rich in it are the livers of fish and animals, caviar, fish fat, creamy and melted butter, cheese, egg yolk. IN plant products it is contained in the form of provitamin - carotene.

Speaking about what vitamins are necessary for humans, it is definitely worth mentioning that the most carotenoids are found in red-orange vegetables - carrots, tomatoes, red sweet peppers, beets, rose hips, sea buckthorn, apricot, as well as green onions, sorrel and salad

If you know which vitamins are good for your health, you should also take into account the fact that retinol deficiency is manifested by pale and dry skin, a tendency to peeling, acne formation, hair fragility, and the development of pustular diseases. The main symptoms are photophobia, night blindness (night blindness). At a young age, growth retardation is possible. During normal cooking and fermentation, vitamin A and carotenoids are well preserved, but are quickly destroyed when dried.

This is a vitamin that a person needs every day, daily requirement in retinol is from 0.5 to 2 mg. For nursing women - 2 mg.

What other vitamins are needed for the human body every day: thiamine

Another vitamin that a person needs every day is B1 (thiamine, antineuritis factor). It enters the body as part of bread made from coarse flour, with meat (especially pork), milk, yeast, cereals (with preserved shell and germ, i.e. unpolished and uncrushed). Beans and peas are rich in it.

This is a very important vitamin for the body; its deficiency weakens intestinal motility, causing muscle weakness, reduces physical and mental performance, normal activity of the central and peripheral nervous systems, cardiovascular and endocrine systems, the body's resistance to infections and other adverse environmental factors.

When talking about what vitamins a person needs, it is important to note that thiamine plays something of a cleanser role in our body: it breaks down pyruvic acid and keto acids, which are an intermediate in the breakdown of carbohydrates (including glucose) and the production of energy. By themselves, these two substances are very strong poisons, which, first of all, kill the nervous system. If it suddenly happens that vitamin B1 in the body becomes insufficient to break down these acids, they begin to poison the nervous system, and multiple polyneuritis develops. In the century before last, this disease was called the unusual name beriberi (skin shackles). In this case, edema, muscle atrophy, cardiovascular failure, peripheral polyneuritis, degeneration of nerve endings and conductive bundles quickly develop, resulting in loss of skin sensitivity. It is now known that a small adjustment of nutrition with the obligatory introduction of vitamin B5 into the diet treats this serious disease and gives a 100% preventive effect.

The daily requirement for this vitamin B1, which a person needs every day, is 1.5-2 mg (increases with an excess of carbohydrates in food).

Vital vitamins for human health: riboflavin

It is quite difficult to describe the importance of vitamin B2 (riboflavin, growth vitamin) for the human body without delving into biochemical terminology. It is involved in the most basic and primitive metabolic reactions. In a word, vitamin B2 is extremely important for humans.

For example, this vital vitamin for humans is necessary for the formation of red blood cells. Vitamin B2 deficiency causes normochromic normocytic anemia. That is, red blood cells with such anemia are normal, red, similar to dried apricots, but there are very few of them. Although anemia is a manifestation of a very severe deficiency. In general, hypovitaminosis B2 begins to appear on the face: lips peel, crack, jams appear, the skin above the upper lip and on the wings of the nose turns red.

With a chronic lack of this important vitamin for health, the conjunctiva of the eye loses its shine due to dryness. The cornea grows with blood vessels and then becomes cloudy. Cataracts (clouding of the lens) are noted. In addition, the risk of developing cancer of the esophagus and other organs increases significantly.

Fortunately, this vitamin, essential for the human body, is found in many foods, and balanced diet completely satisfies the needs of the human body - about 1.5-1.8 mg per day.

Liver, yeast, milk, eggs, cottage cheese, almonds, mushrooms, and broccoli are especially rich in vitamin B2. Quite a bit of it is produced by bacteria living in the large intestine.

However, speaking about what vitamins a person needs, it should be noted that riboflavin has one small drawback: it is not stored anywhere in the body, but circulates in the blood and, on occasion, is excreted through the kidneys. Thus, dietary disorders and hypovitaminosis B2 appear very quickly.

The daily requirement for this vitamin, essential for the body, is 1-3 mg.

Vitamins essential for humans: niacin

The number of vitamins that a person needs includes vitamin B3 (PP, niacin, nicotinic acid, antipellagritic factor). Richest in this vitamin meat products, especially liver, green parts of plants. In no large quantities Niacin is synthesized in the body.

Vitamin B3 deficiency, as a rule, is the result of a deficiency not only of nicotinic acid, but also of other B vitamins, and is manifested by a symptom complex called pellagra (Italian: pellagra - hard or rough skin). The most significant signs of pellagra are: dermatitis with increased sensitivity of the skin to ultraviolet radiation, impaired activity digestive tract, dementia.

This vitamin, important for the human body, is named PP after its initial letters (translated from Italian as “preventing pellagra”).

The daily requirement for this healthy vitamin is 10-15 mg.

What vitamins are good for the body: pantothenic acid

Another vitamin that is beneficial for the human body is B5 (pantothenic acid, antidermatitis factor) found in small quantities in almost all plant, microbial and animal objects. Enters the body with milk, meat, liver, eggs, yeast.

With a lack of pantothenic acid in the human and animal body, damage occurs to the skin and mucous membranes of internal organs. The most striking symptom of B5 vitamin deficiency is numbness of the toes, accompanied by tingling and then burning pain. In addition, pantothenic acid deficiency is characterized by psycho-emotional instability and a tendency to faint. Since B5 is synthesized in small quantities by intestinal microflora, deficiency of this vitamin rarely occurs. Hypervitaminosis has not been described.

The daily requirement for this vitamin necessary for a person is 5-10 mg.

The presence of which vitamins is necessary for health: pyridoxine

Vitamin B6 (pyridoxine, antidermatitis factor) is sold in pharmacies under the name “pyridoxine”. It plays a very important role in the metabolism of carbohydrates, proteins and fats. The human body's need for pyridoxine is partially met by bacteria living in the intestines, but most people still need to get it from food. By the way, this is not difficult to do, because the list of products containing vitamin B6 is very extensive. Knowing what vitamins are necessary for the body, to compensate for the lack of pyridoxine, you need to consume the germinal part of seeds and grains of cereals. The presence of this essential vitamin is also high in yeast, legumes in free form, as well as in meat, cattle liver, kidneys, fish, and cheese.

The main symptom of vitamin B6 deficiency is impaired hematopoiesis and the development of various types of dermatitis.

Under conditions of unbalanced artificial nutrition, infants develop signs of B6 hypovitaminosis in the form of increased excitability with periodic convulsions, which are eliminated by the administration of pyridoxine. In adults, manifestations of hypovitaminosis are possible during treatment of tuberculosis with isoniazid.

But even with information about what vitamins are needed for health, a number of important points must be taken into account regarding pyridoxine:

vitamins B6, B1 and B2 are pharmaceutically incompatible (if taken together, physical and Chemical properties, and therefore a therapeutic effect);
the combination of vitamins B1 and B6 increases the signs of vitamin B6 deficiency and makes it difficult to convert vitamin B1 into the active form;
when treating with large doses of B vitamins, it is necessary to prescribe sufficiently large doses of vitamin C;
antibiotics, oral contraceptives and smoking increase the body's need for vitamin B6;
hair loss, cracks in the corners of the mouth, peeling skin, dermatitis are signs of vitamin B6 deficiency. For these symptoms, the use of pyridoxine or complex vitamins, including B6.

The daily requirement for this important vitamin for humans is 2-3 mg. It increases with increased dietary protein intake and with age.

Vitamins necessary for human life: folic acid

The list of vitamins that are necessary for health includes B9 (folic acid, antianemic factor) found in large quantities in foods of plant origin - green salad, parsley, cabbage, spinach, tomatoes, black currant leaves, rose hips, raspberries, birch, linden, dandelion, nettle, mint, yarrow. Among animal products, animal meat and liver are mainly rich in this vitamin, which is necessary for human life.

Folic acid deficiency, as a rule, is not so much a consequence of limited dietary intake as a result of malabsorption. Accompanied by the development of anemia.

The daily requirement for this vitamin necessary for the human body is 25 mg, however, due to insufficient absorption, it is advisable to increase it to 50 mg.

Essential vitamin: cobalamin

Vitamin B12 (cobalamin, antianemic factor) together with folic acid (vitamin B9) is vital for hematopoiesis. Doctors this a beautiful word called the process of formation of erythrocytes - red blood cells, which give the blood the color of ripe tomatoes and carry oxygen. Lack of vitamin B12 in the body impairs hematopoiesis and causes B12 deficiency anemia, also known as pernicious anemia, or Addison-Beermer disease.

Plant foods are poor in this compound. Therefore, the risk of developing vitamin deficiency increases with vegetarianism. Of animal products, this vitamin, essential for human life, is found in large quantities in milk, liver, kidneys, yeast, and eggs.

Synthesized by intestinal microflora. Stored in the body. The depot of vitamin B12 in humans is located in the liver. If suddenly a healthy adult suddenly stops receiving vitamin B12, he will live for five years without problems.

A protein compound that specifically binds the vitamin, the so-called intrinsic factor, takes part in the transfer of vitamin B12 through the intestinal wall. Therefore, disruption of the synthesis of this factor leads to B12 vitamin deficiency even in the presence of a sufficient amount of the vitamin.

The daily requirement for cobalamin is 3 mcg.

One of the most important vitamins for the body: ascorbic acid

Another vitamin that is very necessary for the human body is vitamin C (ascorbic acid, antiscorbutic factor). The chemical structure of vitamin C was established in 1923 by Dr. Glen King. In 1928, doctor and biochemist Albert Szent-Gyorgyi first isolated vitamin C in its pure form. And already in 1933, Swiss researchers synthesized the well-known ascorbic acid, identical to vitamin C.

Currently, over 300 biological functions of vitamin C have been studied and described. It helps reduce sodium in the blood, which indirectly causes an increase in blood pressure.

Vitamin C is an important regulator of blood cholesterol levels and effectively protects our body from free radicals, while other antioxidants without vitamin C are not effective enough.

Interestingly, vitamin C accumulates in large quantities in actively functioning organs: the brain, myocardium, liver, pancreas, gonads (especially in the testicles), cornea and lens of the eye. In these organs its content is much higher than in the blood. Moreover, of all blood cells, leukocytes accumulate ascorbic acid the most, protecting the body from various harmful influences.

This one of the most important vitamins for the body prevents the formation of carcinogenic substances (nitrosamines) in the stomach from proteins and some nitrogenous substances, widely used for canning; as well as nitrates and nitrites contained in tobacco smoke and exhaust gases.

Long-term use of daily doses of vitamin C as part of complex therapy helps eliminate excess lead, nitrosamines, arsenic, benzenes, and cyanides.

This vitamin, beneficial for human health, has an anti-stress effect and strengthens the body's defense mechanisms.

Systematic intake of large doses of vitamin C reduces the risk of cancer of the oral cavity, esophagus, larynx, stomach, breast, and brain. Of particular interest are studies by American scientists who have shown that daily intake of 10 g of vitamin C by cancer patients for a long time prolongs their life and contributes to more successful cancer treatment. However, vitamin C does not cure cancer! It can (especially in combination with vitamins A and E) prevent its occurrence.

The main sources of this one of the most essential vitamins for humans are fruits and vegetables. It is especially abundant in rose hips, black currants, walnuts, sea buckthorn, red sweet pepper, and lemon.

In humans, monkeys and guinea pigs Vitamin C is not synthesized. Insufficiency is manifested by loose gums, loosening of teeth, skin hemorrhages, anemia, and delayed wound healing. When sufficiently severe, this symptom complex is called scurvy, or scurvy. In children, morbidity is accompanied by abnormal formation of the skeleton, hemorrhage in the joints with the development of stiffness.

Vitamin C is highly soluble in water, but is the most unstable vitamin. At high temperature and in the presence of metals, mainly copper, it is destroyed. When vegetables are cooked, vitamin V3 is lost. Repeated heating and long-term storage of food lead to increased losses. During frying, it is destroyed slightly. When fermented, it is completely preserved. After thawing freshly frozen vegetables and fruits, vitamin C becomes unstable, so thawed foods should be consumed quickly.

Vitamin C deficiency is usually accompanied by vitamin P deficiency, which aggravates vascular permeability disorders.

An overdose of vitamin C is no less dangerous than its deficiency. If for a long time Taking more than 2 g of ascorbic acid per day will result in a deficiency of vitamin B12, and this can lead to anemia - anemia. In addition, the risk of urolithiasis increases.

The daily requirement for this one of the most important vitamins for the body is 50-100 mg.

One of the most useful vitamins for the human body: calciferol

Vitamin D (calciferol, antirachitic factor) is probably not only one of the most useful vitamins for the body, but also the most confusing and incomprehensible. It goes through a long journey of transformations before it begins to act on the body, and, in the end, it turns out to be a hormone.

The chain of transformations begins with pre-vitamin D3 (7-dehydrocholesterol), which is part of the skin and, under the influence of ultraviolet radiation, is converted into vitamin D3 (cholecalciferol), enters the bloodstream and, slowly, reaches the liver. In the liver, vitamin D3, depending on the body's needs, is converted either into vitamin D itself (calcitriol) or into its inactive form and is excreted. Vitamin D takes all the calcium it can find in food and stores it in the bones. Thanks to it, bones can grow, grow together and simply be solid.

The source of the vitamin is the liver of fish and animals, butter, milk, egg yolk, fish oil. It is not found in plant products. Vitamin D is also formed in human skin when exposed to ultraviolet rays.

Clinical signs of hypovitaminosis in children are increased irritability, motor restlessness, general weakness, sweating, delayed development of teeth, and a tendency to respiratory diseases. In adults - lethargy, muscle pain, crumbling teeth. The need for vitamin D is especially great in children under 3-4 years of age (in the absence of vitamin rickets develops) and is increased in women during pregnancy and breastfeeding.

The daily dose of this one of the main vitamins necessary for humans is 0.0015-0.0025 mg.

What vitamins are most essential for human health: tocopherol

Vitamin E (tocopherol, antisterile factor) has become one of the most popular vitamins in recent decades. A huge number of books, articles, and reports are dedicated to him.

Vitamin E is, like vitamin C, an antioxidant. This explains its beneficial effect on the body. However, knowing which vitamins are essential for health, remember that the protective effect of tocopherol against free radicals is more short-lived than that of vitamin C. But both vitamins are synergistic, i.e. mutually enhance each other's effects. By reducing the consumption of one, the consumption of the other is accelerated, and, conversely, together they are more effective in inactivating free radicals. Free radicals are also dangerous for vitamin E itself, which they destroy. But if there is a lot of vitamin E and it is combined with other antioxidants, free radicals are powerless.

The wide spectrum of action of this one of the most important vitamins for humans is primarily due to its antioxidant effect. Research conducted by large quantity sick and healthy people, have shown that vitamins E, C and A reduce the risk of various malignant diseases, prevent the development of cardiovascular diseases, and primarily atherosclerosis, which is the main cause of heart attacks, strokes, endarteritis and other serious diseases. In patients with angina pectoris, the content of vitamin E in the body is sharply reduced.

In the blood, among other formed elements, there are platelets - small (2-3 microns in diameter) anucleate cells irregular shape, which play an important role in the process of blood coagulation, blood clot formation and stopping bleeding when blood vessels are damaged. Platelets stick together and form a thrombus - a kind of plug that covers the area of damage and prevents blood loss. But this remarkable property of theirs can lead to very sad consequences if platelets begin to stick together in intact vessels, forming aggregates that clog the vessels of the brain, heart, kidneys, lungs, and limbs. Long-term use of vitamin E promotes effective treatment various manifestations of atherosclerosis, especially in smokers. Vitamin E inhibits platelet aggregation, thereby preventing the formation of blood clots, and also protects endothelial cells from damage.

The information that has emerged in recent decades is extremely important that vitamin E indirectly (through the anterior pituitary gland) helps maintain the normal structure and function of the gonads. It is very effective in the treatment of menopausal disorders in women.

IN last years it has been convincingly proven that long-term use Vitamin E reduces the rate of cataract development and may even prevent its occurrence.

Vitamin E helps reduce sleep duration. With increased intake of vitamin E into the body, you can increase physical exercise without prolonging sleep.

Vitamin E is found in vegetable oils, seeds of peanuts, peas, corn, soybeans and in green parts of plants - lettuce, spinach. From animal products - in liver, yolk, milk.

With E-vitamin deficiency, partial hemolysis of red blood cells is observed, and the activity of antioxidant enzymes in them decreases. Increased permeability of membranes of all cells and subcellular structures is the main manifestation of hypovitaminosis. It is this circumstance that explains the variety of symptoms of tocopherol deficiency - from muscular dystrophy and infertility to liver necrosis and softening of parts of the brain, especially the cerebellum.

The daily requirement for this one of the most important vitamins is 20-25 mg.

Vitamin essential for human life: phyllochonon

Vitamin K (phyllochonon, antihemorrhagic factor) is found in the green parts of spinach, nettles, cabbage, cabbage, carrot roots and tomatoes. From animal products - only in the liver.

Vitamin K takes part in blood clotting processes.

Vitamin K deficiency can develop due to impaired absorption of food in the intestines, due to therapeutic or accidental absorption of vitamin K antagonists. The main signs of deficiency are bleeding from minor injuries, hemorrhages in newborns.

Excess vitamin K increases platelets and increases blood viscosity. It is extremely undesirable for patients with varicose veins, thrombophlebitis, certain types of migraines, people with increased level cholesterol

To be healthy and beautiful, you need to eat healthy food that is full of vitamins. To prevent a lack of valuable substances in the body, vitamin complexes should be used. Every woman wonders what vitamins are best to take to stay beautiful and healthy even in the off-season?

The amount of vitamins that each woman needs depends on the following factors: weight, height, genetics, age, presence of diseases, smoking, intake alcoholic drinks, degree of activity. It is impossible to take into account all these nuances. Therefore, nutritionists advise eating fresh fruits and vegetables of different colors every day to get a variety of natural vitamins.

What vitamins are best to take first?

Let us list the vitamins that women need first of all, since their general state body, and beautiful appearance.

1. Vitamin A - for beautiful skin and healthy eyes

It can be purchased in capsules. This substance maintains healthy skin, improves the condition of nails and hair, and also has a beneficial effect on the eyes. Natural vitamin A is found in carrots, tomatoes, red fish, lettuce and many other foods.

2. Vitamin B - to strengthen blood vessels and nerves

All B vitamins strengthen blood vessels, the immune system and nerves. They help normalize sleep and eliminate the effects of stress. Such substances are found in vegetables Green colour, cottage cheese, beans, etc.

3. Vitamin C - prevents early aging

It prevents the aging of skin cells and removes free radicals from them. This substance activates the production of natural collagen and strengthens the body. It also benefits your hair, making it strong and shiny. If you smoke, you need more of this vitamin. Higher doses are also needed for those who suffer from diabetes and hypertension.

4. Vitamin D - for strong bones and beautiful nails

The substance prevents osteoporosis. This vitamin strengthens bones, nails and hair. It eliminates dry skin. The vitamin is produced naturally in the skin when it is exposed to sunlight. Walk outdoors more often! It can also be obtained from dairy products.

5. Vitamin E - for eternal youth

This is a powerful antioxidant. Doctors confirm its rejuvenating effect. It makes the skin more elastic. Vitamin E supports health reproductive system. It can be obtained from nuts, vegetable oils, and soybeans. It is also sold in oil form.

6. Vitamin K - eliminates swelling

It reduces swelling, prevents heart disease and improves bone health.

7. Vitamin P, or rutin - against skin aging

Prevents early aging, improves hair and nail growth.

There are no products in nature that would contain the complex of these substances in the required quantity. That is why your menu should be varied and balanced. The most important vitamins for female beauty are E, C and A. They determine the good condition of the skin, teeth, hair and nails.

If the body lacks some substance, then the girl begins to have problems: brittle nails, bad teeth, hair falling out, etc. To avoid such negative effects, take vitamin complexes.

What vitamins are best taken in combination?

Manufacturers produce a huge variety of drugs and dietary supplements. To do right choice, carefully study the product label. The best option would be to purchase a complex that contains the entire above list of important substances. You should pay attention to the content of vitamins in 1 tablet. This indicator is indicated as a percentage. The vitamin content in each tablet should approach 100%.

The complexes should be used in courses. After drinking one course, take a break. During this period, the level of vitamins in your body will reach normal levels. After this, you can purchase another complex with a lower dosage active substances. Now there are preparations on sale that contain not only vitamins, but also microelements. It is better to give preference to such a complex, since minerals are very important for women's health.

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