Vitamins and minerals
Proper Nutrition / / August 12, 2017
Doubt: if you should take extra vitamins from the pharmacy, or the dose of natural vitamins that you get every day with food enough to solve such a difficult task as the preservation of health?And indeed, how great is the real benefit of vitamins, do not dissemble whether manufacturers of multi-colored pills, speaking of their absolute necessity?Let's see!
The existence of vitamins was known in the late XIX century.However, our genuine interest in this substance was awakened when we do understand - vitamins augurs personal benefit.They can "ensure" our beauty, youth, good health .
Vitamins - our assistants for all occasions life.When the going gets cold, they protect us from colds.When falls the next stress - restore our strength by returning energy.They protect us from dangerous free radicals, premature aging, cancer.Therefore they are called health matter.In the United Kingdom, France and the Netherlands, not relying only on fruits and vegetables as the only source of vitamins, vitamin pills
Nature, creating a man made an unfortunate miscalculation.On the one hand, it has made it impossible our life without vitamins, although it is not food or medicine .On the other, almost deprived of the possibility of the body to synthesize and store them for future use.How to resolve the contradiction?Here's what you need to know about vitamins to each of us to make the right decision.
Vitamins: the right choice
from food or vitamin preparations?
To get the necessary daily vitamin dose only food must be sure that your diet is perfectly balanced, and eat every day for 5 servings of fresh fruits and vegetables (based on the latest research, experts suggest to bring this number up to 8and even 10).
Also consider the following facts:
- In nature, there are no products that are present all at once vital human body vitamins.
- from food vitamins absorbed no more than 20%.
- These gentle compounds are easily destroyed during cooking and food storage.Drop of up to 40 to 90%.
Now judge for yourself whether or not you will be able to quench the "hidden hunger" (the so-called lack of vitamins), even eating properly?RAMS Institute of Nutrition experts believe that there is.
however, remind dietitians, even regular intake of vitamins does not negate proper nutrition , which provides us with other important substances: proteins, fats, carbohydrates, fiber.
Natural or synthetic
practically no difference - thanks to modern high-tech production of vitamins.Moreover, synthetic vitamins are absorbed even better than the natural , are often found in foods in bound form.However, do not forget that in fruit, vegetables and other products in addition contains the so-called secondary plant substances (enzymes, flavonoids), which enhance the beneficial effects of vitamins approximately 50 times.Hitherto audio failed world laboratories to "pack" the substance in the capsule or tablet.
Before or after the meal?
If the instructions are no special instructions, the vitamins and vitamins and minerals should be taken immediately after meals , and better in the end the most hearty meal in the morning.The drug is better absorbed.And for example, vitamin C at night (even in the composition of cough means) can trigger the formation of stones.
from time to time or permanently?
In order to get the real effect, take vitamin funds should be regularly .Carefully read the label, which should contain the specific content of each vitamin (convenient when figures are given as a percentage of the daily requirement).If 100% is listed, the drug can be taken in a day.Since, according to research specialists Laboratory of vitamins and minerals of the Institute of Nutrition, a general lack of vitamins we have it is approximately 50%.
vitamins or minerals?
Both.These nutrients in combination are called micronutrients. Many minerals and vitamins interact perfectly , complementing each other's actions.
- Selenium enhances the antioxidant effect of vitamin E. Vitamin
- C improves the absorption of chromium.
- Vitamin D helps the body absorb calcium and phosphorus.
- Vitamin B6 increases the bioavailability of magnesium.
However neighborhood of certain vitamins and minerals is not desirable.Keep this in mind, making your menu, or by taking vitamin and mineral complex.
- Vitamin E is hardly compatible with the iron.
- Vitamin C is combined with B vitamins, as well as elevated levels can cause a copper deficiency.
your guide Micronutrient
|Vitamins and minerals||What do the||Sources||daily dose|
|A - retinol and carotene - provitamin A||Providesnormal vision, participates in the regeneration of the skin, fights infections and is required for normal functioning of the lungs and digestive system.||Retinol: whole milk, butter, egg yolks, oily fish.Carotene: fruits and vegetables red, yellow, orange and green.||1 mg|
|B - thiamin - B1, riboflavin - B2, pantothenic acid - B5, pyridoxine - B6, folic acid - B9, cyanocobalamin - B12)||responsible for producing energy, maintain healthy skin and proper metabolism, promote blood formation, helping to keep calm, a beneficial effect on the nervous system.||wholemeal bread, muesli, cereals, herbs, lettuce, potatoes, yeast, nuts, liver.||B1 1.4 mg V2-1,5 mg V5-6 mg V6-1,6 V9-0,2 mg mg mg V12-1|
|C - ascorbic acid||Strengthens the immune system, protects againststress, reduces fatigue, increases efficiency, participates in the excretion of cholesterol, has anti-cancer effect.||All vegetables (especially cabbage, primarily sauerkraut, tomatoes, peppers, potatoes, greens).All fruits and berries (especially black currants, citrus fruits, kiwi).As well as fruit and vegetable juices, rose hips.||70-100 mg|
|D - calciferol||Affects mineral metabolism, ensures the health of hair, teeth, nails, improves bowel.||Sun (formed of vitamin contained in the skin under the action of ultraviolet provitamin).Whole milk, cream, cod liver oil, tuna.||0,01 mg|
|E - tocopherols||strong antioxidant - protecting cells from free radicals, destructive action, a positive effect on the brain, blood vessels, nervous system, heart, skin and reproductive system, slows the aging process.||All vegetable oils, sunflower seeds, nuts, halva.||8-10 mg|
|K - phylloquinone||promotes blood clotting.One of the few vitamins that are produced in the body.||green vegetables: lettuce, cabbage, greens.The darker the color of the leaves, the higher vitamin content.||Approximately 0.1 mg|
|Ca - calcium||Serves as the building blocks of our bones and teeth and maintains normal nervous system and muscle tissue.||Milk and all dairy products, cheese, oily fish, green leafy vegetables, eggs.||1000-1200 mg|
|Cu - copper||Promotes the formation of hemoglobin - the substance that carries oxygen to all tissues and organs, has anti-microbial properties, retains smoothness and elasticity of the skin, by participating in the synthesis of collagen.||liver, cereals (oats, buckwheat, millet), seafood, legumes.||900 mcg|
|Fe - iron||Helps transport oxygen to all the body's systems.||Red meat and offal, eggs, fatty fish, whole wheat bread, dried fruits.||15 mg|
|Mg - magnesium||has a calming effect on the nervous system, helps the heart to beat smoothly, softens the effects of stress and PMS, prevent cramps.||Wheat bran and germ, nuts, oatmeal, rice, bananas.||300 mg|
|P - phosphorus||Makes bone strong, actively involved in metabolism, ensure the normal functioning of the muscles.||Milk, meat, fish, and other animal products.Beans, peas, bread (from plant foods digestible phosphorus worse).||800 mg|
|Se - celen||is an antioxidant, reduces the risk of heart disease and cancer.||All grains, seeds, nuts (especially Brazil), sea fish and seafood, beef, pork.||100 mcg|
|Zn - zinc||Helps maintain healthy skin and hair, is responsible for puberty, smell and taste.||walnuts, seafood, red meat, cheese, nuts, oatmeal.||15 mg|
Norma or overdose?
more vitamins, especially fat-soluble A, D, E and K, which are poorly excreted, can be simply dangerous.Their overdose leads to poisoning and metabolic disorders.Extremely high doses of vitamin A cause headaches, too much vitamin E stimulates the skin inflammation.By the way, recommended daily dose of vitamins in different countries may vary slightly depending on climate, environmental conditions and other features.
In certain situations and circumstances, some of us need more of vitamins and minerals.
One who avoids animal products, is deficient in iron, B vitamins, calcium and zinc.
optimal solution : multivitamins and minerals, soy products.
Supplementing with vitamins to support a weakened immune system and speed up recovery.
optimal solution : fresh fruits and vegetables in abundance, vitamin complexes (on the advice of the attending physician).
expecting a baby, prenatal vitamins
folate Ekstradozy in this crucial period of his life (especially at the beginning of pregnancy) reduce the risk of congenital malformations in the fetus.
optimal solution : an increase in the daily dose of vitamin B9 to 400 mcg (0.4 mg).
diet Trimming your diet, you are likely to reduce the rate and vitamins.
optimal solution : vitamin-mineral complexes.
Just one smoked cigarette destroys 25mg of vitamin C - 1/4 daily allowance (!).
optimal solution : think, we advise you to increase your intake of vital askorbinki?No, better stop smoking!
Under the influence of stress flow of many vitamins (especially C and B) markedly increased.
optimal solution : B vitamins, micronutrients, antioxidants: vitamins A, C, E and the minerals zinc, selenium and magnesium.
taking medication, undergoing medical treatment
Some medications and medical procedures impair the absorption of vitamins and minerals, reduce the content in the body.
optimal solution : vitamin-mineral complexes (on the advice of the attending physician).
need for micronutrients at this disease considerably increases.Deficiency of vitamins and minerals threatens complications.
optimal solution : additional intake of essential vitamins and two minerals - zinc and chromium, which contribute to the synthesis of insulin, enhance immunity, regulate the metabolism of carbohydrates.
12 Aug, 2017
12 Aug, 2017