What vitamins are needed for a person. What vitamins a person needs for health? Where are the vitamins? Carotene is present in many vegetables and fruits, so they are recommended to be included in the diet by all nutritionists. Particular attention should be paid to sorrel and sp
Good afternoon, dear readers! What vitamins do people need? Although a person’s daily need for vitamins is defined in milligrams, they are of great importance for our mood and health.
The lack of vitamins in the diet leads primarily to stunted growth, visual impairment, diseases of the skin and mucous membranes, nervous system, etc.
The lack of vitamins in the body, manifested in the form of certain diseases, is called vitamin deficiency.
To avoid the danger of its occurrence, you need to eat vegetables and fruits in any form daily, as well as other products containing vitamins.
Vitamin A (Retinol)
It is found only in products of animal origin, and in the form of provitamin (carotene), from which vitamin A is formed in the body, in plant foods.
Vitamin A is called growth vitamin, because without it, neither a person nor an animal grows. It is also considered a vitamin of beauty, as it gives shine to eyes and hair, freshness to lips, makes skin smooth.
This is a vitamin of immunity: without it, various diseases are possible - from the common cold to cancerous tumors.
If vitamin A is insufficient in the body, a person does not see well at dusk and at night, the skin becomes dry, peeling. Often there is dryness of the mucous membranes, which causes coughing, tracheitis.
1.5 mg of pure vitamin A is enough for an adult per day. In pharmacies, it is sold in the form of a dragee, an oil solution. In winter and spring, it is useful to take 1-2 tablets or 1-2 mg of concentrate (oil solution) per day.
Especially a lot of vitamin A in fish oil, liver of animals and fish, egg yolk curd, . Vitamin A is fat-soluble, so a little fat should be added to its rich vegetables.
Grated carrots with sour cream or butter, for example, are digested better than without bottom. Products containing vitamin A should not be kept in the sun, in the light, in the air. Sour cream, butter, milk must be covered with lids.
Vitamin B1 (Thiamine)
It plays a major role in the processes of carbohydrate metabolism in the body, it is necessary to strengthen the nervous system. It is found in the liver, yeast, germ and shells of wheat, oats, buckwheat, as well as in bread from predominantly ground flour, yolk.
It is resistant to heat treatment, but is destroyed in an alkaline environment (when, for example, soda is added during cooking). The daily requirement of an adult in vitamin B1 is 1.5 - 2 mg. With enhanced physical and mental work, the required daily dose of 3-4 mg.
Vitamin B2 (riboflavin, lactoflavin)
It takes part in metabolic processes and plays an important role in maintaining the visual function of the eyes, in the hematopoietic system. Contained in yeast, dairy products, liver, peas, eggs, some mushrooms.
When storing foods containing vitamin B2, especially milk, you should avoid sunlight and do not use soda during cooking. The daily requirement of an adult in vitamin B2 is about 2-3 mg.
Vitamin B12 (cyancobalamin)
Contained in significant quantities in the liver, and some vegetables. This vitamin plays a large role in the normal maturation of red blood cells in the bone marrow.
To extract it from food, the action of a complex protein compound (secreted by the stomach and called gastromukoprotein) is also necessary. If there is no vitamin B12 in the food or if gastric mucoprotein is excreted from the stomach, malignant anemia develops.
Vitamin C (Ascorbic Acid)
This is the vitamin that you should pay special attention to. The absence or deficiency of it in food causes a general weakening of the body, fatigue, loss of appetite, the development of hypo- or avitominosis.
Ascorbic acid has very pronounced reducing properties. They are involved in the regulation of redox processes, carbohydrate metabolism, blood coagulation, tissue regeneration, etc.
The daily requirement for vitamin C for an adult is 70-100 mg. With hard physical work, febrile illness, and when working in very cold weather, the need for vitamin C increases to 150-200 mg per day.
Vitamin D (Calciferol) Vitamin D (Calciferol)
Regulates the exchange of phosphorus and calcium in the body, is a prophylactic against rickets. It is found in large quantities in the liver and fat of fish, and in small amounts in egg yolk, caviar, butter, milk.
Adults in normal conditions do not lack this vitamin. Excessive intake of vitamin D can lead to poisoning.
In large quantities, this vitamin is found in dry beer and baker's yeast, cocoa butter and in vegetable oils in the form of provitamin B, which after irradiation with ultraviolet rays turns into vitamin D. Under the influence of sunlight, the body itself synthesizes this vitamin.
Vitamin K
It takes part in the formation of prothrombin and contributes to normal blood coagulation. In its absence, even a small wound bleeds for a long time.
Contained in large quantities in green leaves, in cauliflower, fruits, green tomatoes,,. Destroyed by exposure to light, heat, alkalis. An adult needs 2 mg of vitamin K per day.
Vitamin P (Citrine)
Reduces the permeability and fragility of capillaries. Promotes better absorption of ascorbic acid. Contained in lemon fruits and other unripe berries of blackcurrant,, capsicum, cabbage,. For an adult, the daily dose is 35-40 mg.
Vitamin PP (nicotinic acid)
A component of enzymes that are hydrogen carriers and carry out redox processes. In the absence of this vitamin, fatigue, weakness, irritability, and skin changes are possible.
Most of all, vitamin PP is found in yeast and liver; it is found in kidneys, milk, fish, vegetables, fruits, and buckwheat. The daily requirement for vitamin PP is about 20 mg.
Vitamin E (tocopherol) Vitamin E (tocopherol)
It combines several similar substances in their structure and effect on the human body. Vitamin E plays an important role in the reproductive function of the body.
It contributes to the normal course of pregnancy and the development of the fetus. Vitamin E, participating in the metabolism of proteins, carbohydrates, fats, has a positive effect on muscle activity, which allows you to maintain vitality at the proper level.
Contains Vitamin E in the germ of wheat, barley and corn, in vegetable oils, buckwheat, dairy products. In a living organism, most of it is in the muscles, brain, heart, liver and some endocrine glands, and especially in the placenta. The daily dose for an adult is 30 mg.
Where to look for vitamins? In contact with
Among the many biologically active substances, vitamins occupy a significant place. In particular, vitamin A is necessary for the reproduction of tissues and the function of vision, it promotes bone growth and protects the epithelial tissues of the body (tissues of the gastrointestinal tract, lungs and skin). Deficiency A leads to night blindness and an increased incidence of infections. Its best source is beta-carotene, which is converted to vitamin A in the body. In some people with impaired thyroid function, such an active conversion of beta-carotene to A does not occur. In this case, as with some other diseases, it is necessary to take the finished drug.
Although vitamin A is considered an effective treatment for a number of skin diseases - from acne to psoriasis, high doses of vitamin A can lead to the development of signs of poisoning. Taking the drug should be carried out under the supervision of a doctor, and for this it is best to choose the tariffs of Beeline or another mobile operator.
Symptoms of acute poisoning include anorexia (loss of appetite), headache, fatigue, pain in muscles and joints. Chronic poisoning can lead to dryness and cracking of the skin, hair loss, fatigue, nausea and irritation. Overdosing for a long time can lead to brittle bones. Since the concentration of A accumulates in the liver, it is this organ that suffers the most with prolonged use of this vitamin. Signs of toxicity usually disappear as soon as excessive consumption of the drug stops.
Among others, group B should be mentioned. Complex B vitamins are found in foods, such as wholemeal bread, fruits, green and yellow leafy plants, and animal products such as eggs, dairy products, and liver.
One of its varieties is thiamine, which acts as a coenzyme. It removes carbon monoxide from the body. Some researchers suggest that high levels of thiamine contribute to fewer degenerative processes in the body and fewer diseases. Thiamine deficiency can lead to beriberi, which is characterized by confusion, paralysis, and swelling.
The daily dose of thiamine is 1.5 mg for men and 1.1 mg for women. Since thiamine is absolutely essential for carbohydrate metabolism, people who eat a lot of refined carbohydrates should consume thiamine supplements. The recommended dose of supplements is from 5 to 15 mg per day. There were no cases of thiamine poisoning.
Thiamine deficiency often develops in people who abuse alcohol. The metabolism of alcohol and, as a rule, the lack of good nutrition deplete the stores of thiamine in the body. For the purpose of detoxification, high doses of thiamine are often prescribed in injections. A good source of thiamine are: bread, dairy products, fruits, vegetables.
Vitamin B 2 (riboflavin). Riboflavin is essential for blood, tissue repair, and vision. Riboflavin may help prevent cataracts. Riboflavin deficiency can lead to cracks in the corners of the mouth and photosensitivity. It is found in milk, meat, cereals and vegetables.
Folate, or folic acid, is vitamin B, which among many of its functions has the ability to reduce the risk of birth defects called neural tube defects. Folate deficiency causes anemia, diarrhea and
smooth surface of the tongue. Scientific studies suggest that low levels of folate in the body cause an increased incidence of cancer (especially cervical cancer) and cardiovascular disease.
The folic acid dose has recently been lowered to 180 mg for women, but studies suggest that consuming 400 mg per day may reduce the risk of cancer. Also, the risk of neural tube defects in newborns is reduced if pregnant women consume 400 mg of folic acid per day. It plays a large role in the early stages of pregnancy, so women who want to conceive a baby should discuss with their doctor the regimen and dose of vitamin intake. Most doctors recommend 800 mg per day for pregnant women, i.e. the amount recommended in most prenatal vitamin formulas.
Scientists have found that people whose diet contains high levels of folic acid have a low risk of developing colon cancer.
People consuming small amounts of folate were more likely to develop this disease. The risk of developing cancer increased three times in those who had a low level in their diet and drank alcohol, compared with those who did not abuse alcohol and consumed a large amount of folic acid.
Good sources of folate are: dry legumes (such as red beans, soybeans), Turkish peas, lentils, peanuts, leafy greens (spinach, kale, Brussels sprouts, green lettuce), peas, sweet corn, beets, cauliflower, berries, kiwi, orange juice (with folate), plantain.
One of the best known is B 12 or cyanocobalamin. It is necessary for the functioning of the central nervous system and for enzymes involved in the metabolism of amino acids, folic acid (folate), nucleic acid and fatty acids. Its deficiency can lead to anemia, as well as cerebral, neurological and mental disorders. There is evidence that it helps prevent certain types of cancer and reduces the risk of developing atherosclerosis.
The dose for taking B 12 is 2 mg per day for adults. This vitamin is considered safe even in quantities exceeding the dose of 1000 times. As they say, butter - you will not spoil porridge. The situation with elite mobile numbers is also approximately the same - you can easily pick up a nice Beeline number or a beautiful MTS number that you will definitely like.
Since this vitamin is found only in foods of animal origin (meat, poultry, fish, eggs and dairy products), vegans should take supplements of this vitamin. Its deficiency is often found among older people, partly due to the fact that they have insufficient absorption of vitamin in the intestines.
This vitamin is necessary for good vision, it is involved in the regulation of cellular processes and is needed for skin renewal. In addition, retinol stimulates the protective functions of the body and protects the liver.
In its pure form, vitamin A is found only in products of animal origin: yolks of chicken eggs, liver (beef and pork), butter, sour cream, fish oil. However, plant products contain carotene, which in the human body under the influence of enzymes turns into vitamin A.
Carotene is present in many vegetables and fruits, so they are recommended to be included in the diet by all nutritionists. Particular attention should be paid to sorrel and spinach, tomatoes, green salad and onions, carrots, red peppers, pumpkin, peaches and apricots, sea buckthorn, rosehip and mountain ash.
A sufficient amount of vitamin A is 1.5 mg per day and 4.5-5 mg of carotene. But, this vitamin has the ability to accumulate in the body and be stored for up to 2-3 years.
Vitamin B1 - Thiamine
Participates in the process of assimilation of carbohydrates by the body, as well as in metabolism and water balance. In addition, thiamine reduces the need for insulin and enhances its effect, normalizes blood circulation, the work of the stomach, and prevents the development of atherosclerosis.
It is found in potatoes and tomatoes, cabbage, carrots, pork meat and liver, egg yolks, bran and cereal grains.
In order for the body to function normally, the daily dose of vitamin B1 is 2-3 mg, but with the catch of frequent physical and mental stress, as well as some diseases (for example, diabetes mellitus), the need for vitamin B1 increases.
Vitamin B2 - Ribo and Lactoflavin
It is necessary for the growth of body tissues and oxidative processes in carbohydrate metabolism. Positive effect on vision and provides quick healing of wounds.
It is found in meat, kidneys and liver, mushrooms, legumes, nuts, root crops, seedlings of rye and wheat, buckwheat, pickled vegetables and kombucha.
The daily requirement of vitamin B2 for humans is 2.5-3.5 mg.
Vitamin B6 - Pyridoxine Hydrochloride
Involved in the metabolic processes of the body, namely the exchange of carbohydrates, fats and amino acids. Vitamin B6 is needed for the work of the liver, heart and blood formation in general. In addition, it is involved in the process of regeneration and renewal of the skin, and prevents the excessive secretion of the sebaceous glands.
You will find it in products such as lamb and veal, liver and fish, brewer's yeast, corn, millet and buckwheat, beans and nuts.
You need to consume 1.5-3 mg of this vitamin per day, but keep in mind that in products it is contained in the form of pyridoxine and it needs time to be synthesized in the body into pure vitamin.
Vitamin B9 - Folic Acid
It takes an active part in the growth and development of the whole organism, is responsible for the composition and quality of blood, carbohydrate and fat metabolism, for appetite and normal digestion. In addition, folic acid promotes the production of serotonin, a hormone of joy, therefore, with a deficiency of vitamin B9, people are more susceptible to stress, neurosis and depression.
It is found in green salad, nettle, parsley, cabbage, mint, blackcurrant leaves, linden, raspberries, rose hips, birch, as well as in vegetables and fruits such as carrots, cucumbers, beets, legumes, pumpkin, oranges, bananas and apricots.
You need to consume 200 micrograms of vitamin B9 per day. Pregnant women are prescribed a double dose of folic acid, since it is necessary for the normal development of the fetus.
Vitamin B12 - Cyanocobalamin
This vitamin performs a huge number of functions in the body: it participates in hematopoietic processes and normalizes blood pressure, prevents fatty liver, participates in the nervous system and brain (reduces irritability and improves memory, prevents depression and senile dementia), participates in DNA formation reactions, essential for the reproductive health of men and women.
Products: beef and pork, liver, chicken eggs, shellfish and fish, cheese and dairy products, legumes (lentils, peas), nuts.
Adults need to consume 2-3 micrograms of vitamin per day, but for pregnant and lactating mothers up to 4 micrograms.
Vitamin B15 - Pangamic Acid
It is responsible for the exchange of oxygen in the cells, regenerates the kidney tissue and normalizes the function of the adrenal glands and the pituitary gland, lowers blood cholesterol, protects the liver from obesity and cirrhosis, has anti-inflammatory properties, reduces craving for alcohol, reduces the need for alcohol and prevents hangover.
It can be found in the seeds of sunflower, pumpkin, sesame seeds, apricot kernels, almonds, as well as in brown rice, brewer's yeast, watermelon and melon, beef and pork liver. The daily norm is 2-3 mg.
Vitamin C - Ascorbic Acid
As the people call it “ascorbic acid” - the main defender against infections, it perfectly strengthens the immune system, removes toxins. In addition, vitamin C improves blood coagulation, restores bones and prevents wrinkles.
Where to look: cabbage, sea buckthorn, citrus fruits, wild rose, strawberries and black currants, mountain ash, wild strawberries, apples, dill, red pepper and Brussels sprouts.
In the body, vitamin C is consumed continuously, so the daily norm for an adult is up to 100 mg.
Vitamin D - Calciferol, Viosterol, Ergosterol
Vitamin D is synthesized in the body under the influence of sunlight. In the cold and cloudy season, it is recommended to draw this vitamin from foods rich in it. After all, it is necessary for phosphorus-calcium metabolism, strengthening bones and teeth. In combination with vitamins C and A, vitamin D is an excellent prevention of colds and helps in the treatment of conjunctivitis.
Contains: sardines and tuna, salmon, fish oil, milk.
Vitamin E - Tocopherol
It acts as an antioxidant and slows down the aging of cells, therefore, it helps to maintain youth. In addition, it protects the lungs, promotes the resorption of blood clots, the healing of burns, and lowers blood pressure. It is also necessary for fertility, both men and women.
Look for it in: green and soybeans, broccoli and Brussels sprouts, spinach and greens, corn, wheat and oats, whole grains, eggs.
Vitamin E is necessary for a person every day - 20-30 mg, but for pregnant and lactating women, and those who take hormonal contraceptives, you certainly need to increase the amount of vitamin E consumed.
Vitamin K - phylloquinone
One of the main functions of vitamin K is to increase blood coagulation and restore bone tissue. Therefore, it must be taken to avoid bleeding and after injuries. Vitamin K also plays a role in the functioning of the kidneys, the gastrointestinal tract, and has an antibacterial and analgesic effect.
It is found in rosehips and spinach, tomatoes, cabbage and other green vegetables, asparagus, cereals, avocados and kiwi, bananas, seaweed, green tea and olive oil. Among animal products, vitamin K is rich in liver, eggs, and milk.
Vitamin F - Unsaturated Fatty Acids
Reduces blood cholesterol, improves blood circulation and strengthens blood vessels, normalizes blood pressure. Vitamin F is also necessary for the normal nutrition of tissues, positively affects fertility and lactation. In addition, it promotes the absorption of other vitamins (A, groups B, D and E), calcium and phosphorus.
Vitamin F is recommended to be taken as a prophylaxis and treatment of bronchial asthma, skin diseases, atherosclerosis, hypertension and diabetes mellitus, oncological and immunodeficiency diseases. And also for the health of hair, skin and weight loss.
Look for it in the seeds of flax, sunflower, almonds, avocados and soybeans.
An ordinary person needs 1-2 g of vitamin F per day, but pregnant, lactating mothers and athletes are advised to consume more of this vitamin.
Vitamin PP - Nicotinic Acid
It plays an important role in protecting against thrombosis, diabetes and hypertension. Reduces the level of "bad" cholesterol, activates the functions of the liver and pancreas, increases the speed of food movement through the intestines. A lack of this vitamin can lead to a breakdown of the nervous system and migraines.
It is found in pork, beef liver, fish and cheeses, white chicken, dairy products. But in larger quantities, vitamin PP can be found in carrots, cabbage, broccoli, legumes, tomatoes, peanuts, and dates. The daily requirement is 10-15 mg.
How to get more vitamins?
As you can see, the necessary vitamins are found in foods that we consume almost every day. If some of them have not yet been included in your diet, you should pay attention to them. But, nevertheless, such negative factors as smoking, alcohol consumption, antibiotics and laxatives prevent the absorption and functioning of vitamins inside the body. In addition, most of the vitamins we lose during the heat treatment of products (especially vegetables).
In order that you do not have to replenish the supply of vitamins with the help of vitamin complexes in tablets, try to use fresh vegetables and fruits in large quantities. Add to the diet more types of fresh cabbage (it is a record holder for vitamin content), drink rosehip infusions and do not forget to monitor what you eat - it's your health!
Instruction manual
If fatigue appears already in time for dinner, the appearance leaves much to be desired, the skin becomes brittle and dry, and by the evening the eyes seem to see worse, then most likely the body suffers from a lack of vitamin A (retinol). Since it is an antioxidant and constantly supports the body's defenses, its deficiency leads to frequent colds. Also, due to a lack of vitamin A may develop.
The appearance of pigmented () spots on the skin, its dryness and sagging, infertility, heart problems, inflammation of the stomach and intestines, decreased vision, fatigue, as well as irritability, nervousness and distraction are a sign of a deficiency of vitamin E (tocopherol). This vitamin is also an antioxidant and is necessary to neutralize free radicals that lead to premature aging.
Disruption of the intestines, increased bleeding, painful and non-healing wounds can occur due to a lack of vitamin K (menaquinone). With his participation, normal blood coagulation, kidney function and metabolism occur. Half of this vitamin is formed in the intestines.
Rickets, visual impairment, tooth loss and decay, muscle weakness, joint pain or thickening, irritability and irritability, depression, insomnia, burning sensation in the mouth and throat, as well as intestinal disorders are most often a sign of vitamin D deficiency (calciferol )
Bleeding gums and tooth loss, bruising even with the slightest pressure, poor healing of wounds, frequent inflammation of the mucous membranes, varicose veins, fatigue, decreased immunity, frequent colds, overweight, early wrinkles appear with a deficiency of vitamin C (ascorbic acid).
Hair loss, dandruff, dryness, or, conversely, oily skin and hair, anemia, decreased appetite, nausea, weakness, depression, increased cholesterol and blood sugar, muscle pain can occur with a lack of vitamin H (biotin).
Nervous disorders, memory loss, depression, fatigue, heart rhythm disturbance, decreased pressure, numbness or tingling in the fingers and toes, shortness of breath, swelling of the extremities, constipation causes a deficiency of vitamin B1 (thiamine) and B5 (pantothenic acid).
Inflamed tongue, cracks in the corners of the mouth, dryness and pain in the eyes, increased light sensitivity, focal hair loss, oily or severely flaky skin, inflammation of the skin of the external genital organs, trembling of the extremities may be a sign of a lack of vitamin B2 (riboflavin) and B3 (nicotinic acid) .
Anemia, headache, drowsiness, fatigue, inflammation of the tongue and mucous membranes, premature graying, diarrhea, indigestion, numbness of the extremities can occur due to a lack of vitamin B6 (pyridoxine), B9 (folic acid), and B12 (cyanocobalamin).
Often the deficiency of vitamins in the body is associated with insufficient intake or the wrong ratio necessary for normal absorption. Therefore, in addition to extracting vitamins from food, it is worth taking vitamins 2-3 times a year in the form of a balanced complex.
Vitamins are necessary for the body to absorb all incoming nutritional nutrients, for the development and restoration of cells and tissues. Not a single living cell, not a single organism in nature, just as a human body can exist and develop normally without vitamins. How much and what vitamins are needed for the human body? we will understand in detail.
The word "vitamin" is derived from the Latin "vitae" - life. Vitamins are involved in metabolism, regulate the use and absorption of proteins, fats and carbohydrates - the main components of food substances.
Vitamins are organic compounds of various chemical nature with different chemical structures found in plants, food, are necessary for the human body at any age.
In the human body, they bind to proteins, forming enzymes and enzyme compounds, participate in the formation of hormones, and affect human development.
The value of vitamins for the human body is very large, although they are required by the body in very small quantities - a healthy person needs only a few hundred milligrams of various types of vitamins per day.
A lack of vitamins causes a weakening of the body, leading to serious diseases - vitamin deficiency and hypovitaminosis, in which metabolism and many body functions are impaired.
Vitamins for Human Health
Currently, science knows more than 20 natural vitamins that are found in medicinal plants and in consumed food. They are indicated by the capital letters of the Latin alphabet, the most common of them are: A, B vitamins: B1, B2, B6, B12; C, D, K, P, PP.
Vitamins A, D, E, K are fat-soluble vitamins, they are able to accumulate in the liver and adipose tissue. Vitamin C and vitamins of group B are water-soluble, with an excessive amount they are excreted from the body with water and do not significantly accumulate.
Some vitamins are synthesized in the human body, but most come from food, so it’s useful to know which foods of plant and animal origin contain the largest amount of vitamins most important for the human body.
Vitamin A - Retinol is called a growth vitamin, it regulates the growth and reproduction of cells, contributes to the normal condition of the skin and mucous membranes, is necessary for normal vision, increases the body's resistance to infections.
What is Vitamin A. Vitamin A is found more in foods of animal origin - fish oil, liver, dairy products, providing half the daily requirement. The rest is replaced by herbal products that contain carotene, which turns into vitamin A in the body.
Provitamin A - carotene is most found in fruits and parts of plants colored in orange-red and green. A lot of carotene in carrots, red peppers, tomatoes, apricots, peaches, mountain ash, rose hips, sea buckthorn, pumpkin, watermelon, as well as parsley, dill, spinach, lettuce, green onions, cabbage, nettle, meadow clover, swan.
Vitamin A can accumulate in the tissues of the body and persists for more than a year, so in the summer and autumn it is useful to consume more fruits, herbs containing carotene - provitamin A.
The absence or deficiency of vitamin A leads to metabolic disturbances, stunted growth, depletion, impaired twilight vision, impaired functions of the nervous system, various glands, keratinization of the skin, and reduced resistance to infections.
Together with other vitamins and minerals, retinol is used to prevent atherosclerosis and coronary heart disease. It is used in the treatment of diseases of the eyes, skin, liver, with hypertension, infectious diseases.
Per day, an adult requires vitamin A - 1.5 mg or provitamin A (carotene - the need is higher) - 4.5 mg. With severe physical exertion, if the nature of the work is associated with visual stress - typists, pilots, typesetters in the printing house and others need more vitamin A - up to 3 mg.
B vitamins
Vitamin B1 - thiamine normalizes protein, fat, carbohydrate, mineral metabolism, promotes the growth of the body, affects the cardiovascular and nervous systems, normalizes gastric motility and acidity of the gastric juice.
If there is a lack of thiamine in the body, a headache appears, appetite disappears, nerve processes are disrupted, nerves of the extremities are affected, fatigue quickly appears, swelling appears.
What contains Vitamin B1. It is found in products of plant and animal origin, it contains a lot of cereals and legumes, such as wheat, rye, oats, rice, buckwheat, peas, beans, also other plants: carrots, radishes, apples, plums, nuts, rose hips. A lot of vitamin B1 in pork.
Thiamine does not accumulate in the body; it must be regularly taken with food or as a vitamin supplement.
The daily requirement of an adult in thiamine is 2–3 mg. With physical exertion, carbohydrate foods and intense heat, the need for thiamine increases.
Vitamin B2 - Riboflavin is found in mushrooms, cereals, legumes, leafy vegetables: buckwheat, green peas, cabbage, peanuts, walnuts, nettle, horseradish, and dandelion. Contained in animal products: liver, kidneys, meat, milk, egg yolks, yeast.
Riboflavin is necessary for the synthesis of protein and fat, for the blood formation process, normalizes the liver and stomach, affects the growth and development of the fetus during pregnancy, protects the eyes from the harmful effects of ultraviolet rays, improves vision and color difference.
With a lack of vitamin Riboflavin, the mucous membrane of the mouth and tongue, lips become inflamed, cracks and sores appear in the corners of the mouth, the tongue becomes bright red and swollen. Dermatitis of the face and chest appears, the mucous membrane of the eyelids and corneas of the eye become inflamed, photophobia, headaches begin, and working capacity sharply decreases.
Riboflavin improves the absorption of vitamin B6, the activity of vitamin PP.
A person needs about 2 mg of riboflavin per day. For diseases, hard physical work, during pregnancy, up to 3 mg of riboflavin is necessary.
Vitamin B5 - pantothenic acid - necessary for normal metabolism, promotes the growth of epidermal tissue, affects oxidation processes.
A lack of vitamin B5 during pregnancy can lead to premature birth, malformations, and death of newborns. Contained in nuts, legumes, cereal products, potatoes.
A person needs about 10 mg of pantothenic acid.
Vitamin B6 - pyridoxine - is involved in the metabolism of proteins, fats, stimulates blood formation, the transfer of copper, iron, sulfur by the blood, the development of immunity to diseases, stimulates bile secretion, and normalizes the acidity of the stomach.
The source of pyridoxine is wheat, barley, corn, beans, peas, bananas, brewer's yeast, fruits; animal products - fish, liver, meat; wild plants - burdock, creeping wheatgrass, quinoa, barberry, mountain ash.
With a lack or absence of pyridoxine, nervous system disorders, irritability, fatigue, drowsiness are observed, there may be cramps, nausea, loss of appetite; the skin around the eyes, conjunctivitis, dry dermatitis of the face can become inflamed.
A day, a person needs 1, 5 ÷ 2 mg of pyridoxine.
Vitamin B12 - cyanocobalamin - found in products of animal origin, almost absent in plants, found only in blue-green algae and mushrooms. It contains cobalt, which is necessary for protein and fat metabolism, improves blood formation, blood composition, oxygen uptake by tissues, improves nervous system functions, and lowers blood cholesterol. Cyanocobalamin is used in the treatment of anemia.
A person needs 2 micrograms of cyanocobalamin per day, and up to 3 micrograms during pregnancy.
Vitamin B15 - pangamic acid activates the exchange of oxygen in the cells, stimulates the function of the adrenal glands, and helps restore the liver.
It is found in seed embryos and sprouts of many plants, in almonds, kernels of stone fruits.
The daily need for vitamin B15 is about 50 ÷ 150 mcg.
Vitamin C - ascorbic acid - participates in all types of metabolism in the human body, normalizes blood coagulability, capillary permeability, increases the elasticity and strength of blood vessels, is used as a prophylactic for atherosclerosis, increases resistance to infectious diseases, increases the vitality of the body.
Large doses of vitamin C are useful for the elderly, for smokers, for patients with diabetes mellitus. Ascorbic acid helps relieve stress.
What contains vitamin C. Ascorbic acid is found in all plants, especially in rosehip, mountain ash, currant, sea buckthorn, oranges, lemons and other citrus fruits, berries and fruits, as well as vegetables: bell pepper, onions, parsley, dill, spinach, horseradish, tomatoes, cabbage.
With a lack of vitamin C, working capacity decreases, apathy, fatigue, headaches, bleeding gums appear, wounds and bone fractures do not heal well. In the absence of ascorbic acid, a person develops scurvy.
Ascorbic acid is prescribed for immunity reduction, for patients with increased blood coagulation, for diseases of the endocrine and nervous systems, diseases of the blood, joints, tuberculosis, poisoning with toxic substances.
The average daily dose for an adult is 100 ÷ 150 mg.
Vitamin D - calciferol. What is Vitamin D - mainly in products of animal origin: liver of fish, marine animals and cattle. Its insignificant amount contains mushrooms, spinach.
Vitamin D is formed in the body from provitamin D under the influence of sunlight or light from a quartz lamp.
Vitamin D deficiency in children causes rickets. The development of teeth and nails is impaired, muscles become flabby, children lag behind in physical and mental development, sleep is disturbed.
Excess vitamin D is also dangerous - it can cause severe poisoning, loss of consciousness, respiratory failure, convulsions.
Vitamin D retains phosphorus and calcium in the human body, which is then used for bone tissue.
An adult needs about 0.01 mg of vitamin D. In residents of the Far North in the absence of sunlight, during pregnancy, the required amount of vitamin D increases.
Vitamin E - tocopherol - provides the maturation of germ cells, contributes to the normal course of pregnancy, participates in protein, fat and carbohydrate metabolism, has a high antioxidant activity.
What is Vitamin E. Vegetable oils contain a lot of vitamin E: sunflower, corn, olive, cotton, sea-buckthorn, egg yolks; green beans, peas, wheat, oats, corn, lettuce, wheat seedlings, clover leaves, seeds of all plants.
With a lack of vitamin E, metabolism is disturbed, various organs and systems of the body are affected.
An adult needs 1 ÷ 2 mg per day.
Vitamin K necessary for blood coagulation: participates in the formation of prothrombin in the liver, increases capillary permeability, reduces blood loss. It takes part in the respiration of all cells and intracellular metabolism, enhances the contraction and peristalsis of the stomach and intestines.
A lot of vitamin K is found in rosehips, cabbage, spinach, carrots, tomatoes, strawberries, nettles, legumes, and cereals.
For an adult, the daily norm is 1 mg of vitamin K.
Vitamin P - rutin - is usually used in combination with vitamin C for fragility of blood vessels, increased permeability of capillaries - strengthens the vascular wall, with hypertension, rheumatism, peptic ulcer of the stomach and duodenum, diseases of the liver and gall bladder.
Vitamin P is found in lemons, oranges, currants, rosehips, root, grapes, raspberries.
Vitamin PP - nicotinic acid is very necessary for the body, it is part of the enzymes involved in the oxidative processes of regulating the higher nervous activity of a person, it stimulates blood formation and wound healing.
In medicine, vitamin PP is used in the treatment of atherosclerosis, with spasms of cerebral vessels, diseases of the stomach and intestines, diseases of the liver, nervous system, skin, eyes, and diabetes mellitus.
A large amount of nicotinic acid contains yeast, animal products: fish, meat, liver, kidneys, the heart of cattle, as well as cabbage, apples, corn, carrots, green peas, rose hips, lingonberries.
The daily human need is 15 ÷ 20 mg of nicotinic acid, for pregnant and lactating mothers 25 ÷ 30 mg.
Such a variety of vitamins is necessary for the human body, its vital functions and normal development.
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The role of vitamins in human life
Why do we need vitamins?
Vitamins play a crucial role in metabolism, assimilation of the main nutrients - proteins, fats, carbohydrates. The great importance of vitamins in maintaining the normal state of the cardiovascular, nervous, digestive, endocrine systems and blood-forming organs.
The use of a sufficient amount of the necessary vitamins helps to strengthen the body, increase its efficiency and resistance to various harmful environmental influences and diseases.
A lack of vitamins leads to a weakening of the body and the development of diseases - hypo- and vitamin deficiencies with metabolic and body functions.
In this article What vitamins are needed for the human body We examined the importance of vitamins for the human body, their properties, the effect on the functioning of various body systems. We examined what contains vitamin A, B, C, D, E and other vitamins, how important vitamins are for human health, and how important is a varied and varied diet.
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All the best to you, dear readers, and be healthy!
