Vitamins and mineral complexes

Vitamins - varieties and benefits

The concept of "vitamin" appeared in the world relatively recently, in 1912 it was introduced by the biochemist Casimizh function. It was open that for the full functioning of the human body, special substances are needed that configure metabolic processes and help biochemical reactions. If the body experiences a deficiency of these special substances, then malfunctions, pathologies appear.

We get most of the vitamins from food, but if the diet is scarce or there is an increased need for them, it is important to take vitamin complexes or additives.

An increased need for vitamins arises:

· During the period of active growth (adolescence);

· In old age;

· During pregnancy and breastfeeding;

· With active physical work;

· When playing sports.

Vitamins are indicated in all countries the same - Latin letters. There are two groups:

1. Water -soluble . Enter the body in the form of aqueous solutions. This is a group of vitamins B (B1, B2, B5, B6, B9, B12), PP, S.

2. Fatty . They are absorbed along with food fats. This is a, D, E, K.

Description and benefit

· A (another name - retinol). Contained in the liver of animals, eggs, sour cream, oil. In plants (for example, in carrots) there is a beta-carotene pigment, which contributes to the production of vitamin A.

The benefits - improving vision, the synthesis of collagen, helps healing wounds and the formation of a skeleton.

· B1 (thiamine). Contained in products of coarse flour, as well as in bran and legumes.

Benefits - participation in the exchange of BJU and normalization of the nervous system.

· B2 (riboflavin). Sources - dairy products, eggs, bread, liver, meat, buckwheat.

The benefits are “beauty vitamin”, makes the hair shiny, and the nails are strong, responsible for cellular breathing, protects against bacteria and viruses.

· B5 (pantothenic acid). Contained in peas, hazelnuts, buckwheat, yeast, colored cabbage, Hercules, also in chicken meat, yolk and fish caviar.

Benefits - help in synthesizing fatty acids, hemoglobin, cholesterol, affects the exchange of BJU, strengthens immunity.

· B6 (has three forms, the most common - pyridoxine). Sources - offal, beer yeast, beef, tuna, melon, broccoli.

Benefits - the effect on almost all organs, “builds” antibodies and red blood cells, prevents nerve and skin diseases.

· B9 (folic acid). You can find in young green peas, in legumes, bread, yeast, carrots, liver, nuts.

The benefits are the formation of new cells and the preservation of old, the necessary element for pregnant women, also prevents nervous diseases.

· B12 . Sources - animal products.

Benefits - participation in the formation of red blood cells, prevention of anemia, adjustment of the work of immunity.

· C (ascorbic acid). It is more in plant products: citrus fruits, kiwi, rose hips, pepper, black currants.

The benefits are resistance to infections, the growth and restoration of blood vessels, muscles, is involved in the formation of collagen.

· D. You can get from the sun, sources of food - liver fat fish, egg yolk, dairy products.

The benefits are prevention of child rickets, help for bone tissue, normalization of blood glucose, help in the absorption of magnesium and potassium.

· E (tocopherol). Contained in greenery, cereals, milk, eggs.

The benefits are an antioxidant, prevents the aging of the body, forces cells to renew, strengthens immunity.

· TO . Sources are greens, cabbage, cottage cheese, olive oil, avocados, kiwi, bananas.

The benefits are protection against osteoporosis, help in the assimilation of calcium.

· PP (nicotinic acid). Sources - yeast, cereals, meat, fish, dried mushrooms.

The benefits are a decrease in cholesterol, the relief of heart attacks, accelerates blood.

What to choose: Monovitamins or complex?

Any vitamins are a medicine, so before admission it is necessary to consult a doctor. Unreasonable use of drugs can lead to severe adverse reactions, excess vitamins are often more dangerous than a lack.

The doctor prescribes mononitamins if it is known what kind of substance does not have enough for the body. Vitamin complexes are designed to make up for a lack of several vitamins. In beneficial substances, they are selected in them in such a way as not to interfere with the absorption of each other.

There are several categories of complexes:

· To increase immunity;

· For women;

· For men;

· For children;

· For pregnant women;

· For beauty (improving the condition of hair, nails, skin);

· DR.

The form of release of vitamins

Today, any person has a huge selection of vitamin complexes not only for purpose, manufacturer and dosage, but also in the form of release. Chewing marmalade, loafers, capsules, dragees, granules, powders, syrup, of course, tablets - you can choose the most convenient format for yourself. Doctors believe that the effectiveness of assimilation does not depend on the form of release.