How to find out the daily need for vitamins and how many foods to eat to get it. After reading the article, you can easily determine these indicators. Find out how many vitamins are in foods and calculate the need by age and gender. The article contains tables of vitamins in food.

Vitamins are extremely important substances for our body. They imperceptibly regulate all its functions, affect our well-being and vital activity. Their deficiency or excess can adversely affect our condition. Therefore, it is necessary to take into account what our diet consists of and carefully approach its compilation.

How to determine the daily requirement of the body for vitamins

Vitamin A

A type: fat soluble
Impact: Vision, growth, glandular function, immunity

Details and more in the previous article.

• beef liver - 3.38
• eggs - 0.35
• homemade milk / fat sour cream, 30% - 0.23
• cottage cheese - 0.1
• butter - 0.21
• Fresh fish - 0.05
• Salmon caviar -1.0
• Cod liver (canned) - 4.4

Daily requirement for vitamin A

Category	Age (years)	Need, mcg
Infants	up to 5 months	400
	up to 1 year	400
Children under 10	1–3	450
	4–6	500
	7–10	700
Teenagers and grown men	11-14	1000
	15-18	1000
	19-24	1000
	25-50	1000
	>50	1000
Teenagersand adult women	11-14	800
	15-18	800
	19-24	800
	25-50	800
	>50	800

Vitamin E

A type: fat soluble
Impact: Pregnancy and fetal development, sexual cycle; metabolism of proteins, zinc, calcium

Content in products (mg per 100 g):

• sunflower oil - 67.0
• olive oil - 13.0
• chicken eggs - 2.0
• beef liver - 1.28
• fat cottage cheese - 0.38
• beans - 3.84
• buckwheat - 6.65
• wheat bread - 3.3
• hazelnut - 25.5
• walnuts - 23.0
• sea ​​buckthorn berries - 10.3
• green peas (canned) - 2.6
• parsley - 1.8
• cheese / cream 20% - 0.52
• beef - 0.57

Daily requirement for vitamin E

Category	Age (years)	Need, mg
Infants	up to 5 months	3
	up to 1 year	4
Children under 10	1-3	6
	4-6	7
	7-10	7
Teenagers and grown men	11-14	10
	15-18	10
	19-24	10
	25-50	10
	>50	10
Teenagersand adult women	11-14	8
	15-18	8
	19-24	8
	25-50	8
	>50	8

Vitamin D

A type: fat soluble
Impact: Synthesized in the skin under sunlight; exchange of calcium and phosphorus.

• cheddar cheese - 1.0
• goat milk - 0.06
• cow's milk - 0.05
• sour cream 30% - 0.15
• peasant butter - 1.3
• chicken eggs - 4.7
• fish - 2.3
• cod liver (cons.) - 100.0
• fresh herring - 30.0

Daily requirement for vitamin D

Category	Age (years)	Need, mcg
Infants	up to 5 months	10
	up to 1 year	10
Children under 10	1-3	10
	4-6	2,5
	7-10	2,5
Teenagers and grown men	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5
Teenagersand adult women	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5

Vitamin K

A type: fat soluble
Impact: Blood clotting, the work of muscles, internal organs.

Content in products (mcg per 100 g):

• spinach - 0.35
• white cabbage - 0.08;
• cauliflower - 0.29;
• tomatoes - 0.04;
• dried peas - 0.1;
• corn - 0.03;
• potatoes - 0.2;
• carrot - 0.1;
• wild rose - 0.27;
• pork liver - 0.12;
• beef liver - 0.07.

Daily requirement for vitamin K

Category	Age (years)	Need, mcg
Infants	up to 5 months	5
	up to 1 year	10
Children under 10	1-3	15
	4-6	20
	7-10	30
Teenagers and grown men	11-14	45
	15-18	65
	19-24	70
	25-50	80
	>50	80
Teenagersand adult women	11-14	45
	15-18	55
	19-24	60
	25-50	65
	>50	65

Vitamin C

A type: water soluble
Impact: The work of the central nervous system, immunity; promotes the absorption of iron and other vitamins, cholesterol metabolism; easily destroyed during processing, storage, in the light.

• rosehip - up to 1000 mg;
• green pepper - 126;
• blackcurrant - 300;
• horseradish - 128;
• green onion - 48;
• citrus fruits - 20–30;
• strawberries - 51;
• chokeberry - 2000 mg.

Daily requirement for vitamin C

Category	Age (years)	Need, mg
Infants	up to 5 months	30
	up to 1 year	35
Children under 10	1-3	40
	4-6	45
	7-10	45
Teenagers and grown men	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60
Teenagersand adult women	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60

Vitamin B1

A type: water soluble
Impact: Protein metabolism, digestion. The cardiovascular system.
Content in products (mg per 100 g):

• dry brewer's yeast - 0.5;
• pork - 0.8;
• beef liver. - 0.37;
• wheat bread - 0.26;
• rye bread - 0.15.

Daily requirement for vitamin B1

Category	Age (years)	Need, mg
Infants	up to 5 months	0,3
	up to 1 year	0,4
Children under 10	1-3	0,7
	4-6	0,9
	7-10	1
Teenagers and grown men	11-14	1,3
	15-18	1,5
	19-24	1,5
	25-50	1,5
	>50	1,2
Teenagersand adult women	11-14	1,1
	15-18	1,1
	19-24	1,1
	25-50	1,1
	>50	1

Vitamin B2

A type: water soluble
Impact: Color vision, skin condition.
Content in products (mg per 100 g):

• natural yeast - 2.4;
• chicken eggs - 0.69;
• homemade milk - 0.19;
• cod liver (cons.) - 0.35;
• Russian cheese - 0.43;
• sea ​​fish - 0.08.

Daily requirement for vitamin B2

Category	Age (years)	Need, mg
Infants	up to 5 months	0,4
	up to 1 year	0,5
Children under 10	1-3	0,8
	4-6	1,1
	7-10	1,2
Teenagers and grown men	11-14	1,5
	15-18	1,8
	19-24	1,7
	25-50	1,7
	>50	1,4
Teenagersand adult women	11-14	1,3
	15-18	1,3
	19-24	1,3
	25-50	1,3
	>50	1,2

Vitamin B6

A type: water soluble
Impact: Skin condition, blood formation, mood and reaction rate.
Content in products (mg per 100 g):

• Nat. yeast - 4;
• fresh corn - 1;
• soybeans - 0.9;
• beef - 0.8;
• ross cheese. – 0.7;
• cod fillet - 0.4.

Daily requirement for vitamin B6

Category	Age (years)	Need, mg
Infants	up to 5 months	0,3
	up to 1 year	0,6
Children under 10	1-3	1
	4-6	1,1
	7-10	1,4
Teenagers and grown men	11-14	1,7
	15-18	2
	19-24	2
	25-50	2
	>50	2
Teenagersand adult women	11-14	1,4
	15-18	1,5
	19-24	1,6
	25-50	1,6
	>50	1,6

Vitamin B12

A type: water soluble
Impact: Hematopoiesis, receptor sensitivity. Content in products (mcg per 100 g):

• pork liver - 50,
• beef - 130;
• pork meat - 2,
• beef - 8;
• homemade milk - 0.6;
• Russian cheese - 3.6;
• chicken eggs (yolk) - 1.2;
• herring fillet - 11.

Daily requirement for vitamin B12

Category	Age (years)	Need, mcg
Infants	up to 5 months	0,3
	up to 1 year	0,5
Children under 10	1-3	0,7
	4-6	1
	7-10	1,4
Teenagers and grown men	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2
Teenagersand adult women	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2

Vitamin PP

A type: water soluble
Impact: Cholesterol metabolism, liver function, hematopoiesis.
Content in products (mg per 100 g):

• Beef meat - 3.3;
• Lamb - 4.5;
• Pork - 2.3;
• Fresh fish - 2.2;
• Eggs - 0.2;
• Poultry meat - 4.7;
• Dried peas - 2.3;
• Dried beans - 2;
• Yeast - 40.

Daily requirement for vitamin PP

Category	Age (years)	Need, mg
Infants	up to 5 months	5
	up to 1 year	6
Children under 10	1-3	9
	4-6	12
	7-10	7
Teenagers and grown men	11-14	17
	15-18	20
	19-24	19
	25-50	19
	>50	15
Teenagersand adult women	11-14	15
	15-18	15
	19-24	15
	25-50	15
	>50	13

How to use tables?

1. Milligrams (mg.) and micrograms (mcg.)

The daily requirement for vitamins, as well as their content in foods, are indicated in the table in two units of measurement - milligrams (mg.) And micrograms (mcg.) This is done because the body needs some substances more, and some less. Converting micrograms to milligrams, we just simplify the record by removing unnecessary zeros from the number.

To convert one unit to another, remember only one formula: 1 milligram [mg] = 1000 microgram [mcg].

2. How to calculate the daily need for the product according to the table?

To do this, we first select the desired category (infants, children, adults and gender), then the required vitamin and its daily requirement. In the column with the list of products we find the product that we plan to include in the diet and its vitamin "value".

For instance:

For women aged 25 to 50, the daily requirement for vitamin A is 800 micrograms. Most of this substance is found in beef liver - 3.38 mg. in 100 grams, that is, 3380 micrograms.

Therefore, we calculate the daily requirement by dividing 800 / 33.8 (<–содержание в 1 г.).
We get 23.66 grams of liver per day (we take into account the fact that we are talking about raw meat and a certain percentage of useful substances will be lost during heat treatment).

IMPORTANT! For pregnant women and nursing mothers, the need for a substance should be multiplied by 1.5 times.

3. Fat soluble or water soluble?

All vitamins are divided into two groups mentioned above. In order for them to be fully absorbed by the body and bring benefits, it is important to remember this fact.

fat soluble accumulate in the body and require the presence of fats for storage and metabolism, water soluble almost not deposited and excreted with water. Therefore, when eating foods to saturate the body with vitamins A, D, E, K, season the dish with at least a small amount of oil.

4. What other conclusions can be drawn from the above table?

Thoughtful dietary planning is critical to maintaining good health. Ordinary foods that we eat every day are often unable to meet the need for trace elements and vitamins.

Here's an example: to meet the daily requirement for vitamin A, you will need to eat 12 eggs, drink 10 liters of store-bought milk, eat 3 kg. cottage cheese or 1.5 kg. cheese. Naturally, this is unlikely and it is better to pay attention to richer foods, such as beef liver (calculated above) or cod liver - about 60 g.


In connection with the above, to provide the body with the necessary substances, it is recommended to take vitamin complexes in combination with good nutrition. read the article on the site.

5. When compiling the menu, remember:

All figures shown in the table are averages or approximate, since the content of vitamins in each product may vary. It depends on the variety of vegetables and fruits, their storage conditions, subsequent cooking or canning process at the factory.

6. What's with what?

+ Vitamins A and E are better absorbed together;

+ B1 and foods rich in magnesium (green vegetables, honey, oatmeal and buckwheat, nuts);

+ B2 is combined with high-carbohydrate foods. It is recommended to use with muesli, cereals and whole grains for better absorption;

+ B5 with protein food;

+ B6 and cabbage dishes;

+ B9, B12 and C - together, as well as B12 with dairy products;

+ D with suppliers of calcium and phosphorus.

Let's summarize and give below the average indicators to meet the daily need of the body for vitamins.

Average daily requirement for vitamins

How many foods to eat to meet the daily requirement for a vitamin

Vit. A:	Beef liver ~ 30g or cod liver ~ 60g, 2 eggs, 80g raw carrots, 90g fresh green dill.
Vit. WITH:	Boiled cauliflower: 200-400 g, red sweet pepper - 23 g, citrus fruits - 100 g, rose hips - 10 g, strawberries - 100 g.
Vit. E:	Beans - 500 g, sprouted wheat grains - 150 g, soybean oil - 25 ml, vegetable oil - 40 ml.
Vit. IN 1:	Sprouted wheat grains - 50 g, 350 g oatmeal, 150 g canned green peas
Vit. IN 2:	100 g beef liver, 2-3 cups of black tea, 1 - 1.5 liters. kefir
Vit. AT 5:	300 g fresh sea fish, 150 g mushrooms, 3-4 egg yolks
Vit. AT 6:	2 bananas, 200 g chicken fillet, 150 g white beans, 150 g nuts
Vit. AT 9:	2 large oranges, 50g sprouted wheat grains
Vit. AT 12:	A glass of milk, 150 g of cheese, 150 g of pork fillet
Vit. D:	100 g sour cream, 50 g butter
Vit. TO:	120 g cauliflower, 250 - 300 g fresh cucumbers
Vit. RR:	100 g peanuts or 300 g sunflower seeds
Vit. R:	A few cloves of garlic

If you don't have the time and knowledge to create a balanced diet for yourself that can provide the right amount of vitamins, then I can help with this. , which I compose according to your individual characteristics and goals. This will help you improve your health, feel more alert and lose those extra pounds, if any.

Want to get all the nutrients you need naturally? We offer the best products containing the 20 most important nutrients.

From Vitamin A to Zinc
To stay in good shape, your body needs a certain amount of nutrients, from disease-fighting antioxidants to bone-strengthening heavy metals. While you can get many of these nutrients from food supplements, almost all of them are also found in the foods you eat or should be eating every day. Do you want to get vitamins and minerals naturally? Here are the best foods that contain the 20 most important nutrients (and recipes to enjoy them in a healthy way).

Vitamin A
Why you need it: Vitamin A plays a key role in maintaining immunity, in the reproductive process, and it is also very important for vision. Vitamins, which include beta-carotene, help the retina, cornea and the lining of the eyes to function properly. Where to get it: Vitamin A is found in high concentrations in sweet potatoes; just one medium baked sweet potato contains over 28,000 international units (IU) of vitamin A, or 561% of the recommended daily allowance. Beef liver, spinach, fish, milk, eggs, and carrots are also good sources of vitamin A.


Vitamin B6.
What it's for: Vitamin B6 is a generic term for six different compounds that have similar effects on the body. These compounds are essential for digestion, increase hemoglobin (part of your red blood cells), stabilize blood sugar, and produce antibodies that fight disease. Where to get it: Fish, beef liver, and poultry are good sources of vitamin B6, but the good news for vegetarians is chickpeas or chickpeas. One cup of canned chickpeas contains 1.1 milligrams (mg) of vitamin B6, or 55% of the Daily Value.

Vitamin B12
What it's for: Vitamin B12 is essential for a healthy nervous system and for the formation of DNA and red blood cells. Prevents anemia, which causes fatigue and weakness. Where to get it: Animal products are the best source of B12. Cooked clams have the highest concentration, 84 micrograms (mcg) - 1.402% DV - in just 3 ounces. (One milligram = 1,000 mcg.) Vitamin B12 is also found in beef liver, trout, salmon, and tuna, and is added to many breakfast cereals.

Vitamin C
What it's for: Vitamin C is an important antioxidant and is also a necessary ingredient in several key bodily processes, such as protein metabolism and the synthesis of neurotransmitters. Where to get it: Most people think of citrus fruits when they think of vitamin C, but sweet red peppers actually contain more vitamin C than any other food: 95 mg per serving (well ahead of oranges and just edging out orange juice, at 93 mg per serving). Other sources of high amounts of vitamin C are kiwifruit, broccoli, Brussels sprouts, and melons.


Calcium
What it's for: Calcium is used in many ways by the body. More than 99% of it is necessary for strengthening teeth and bones, and the rest - for blood vessels and muscles, cellular communication and hormone secretion. Where to get it: Dairy products contain the highest amount of natural calcium; Plain low fat yogurt leads the way with 415 mg (42% DV) per serving. Dark greens (like collard greens and bok choy) are another natural source of calcium that can also be found in fortified fruit juices and cereals.

Vitamin D
What it's for: Vitamin D, which our bodies produce when our skin is exposed to sunlight, stimulates calcium absorption and bone growth. It is also important for cell growth, immunity, and reducing inflammation. Where to get it: Fatty fish, including swordfish, salmon, and mackerel, are among the few natural food sources of vitamin D. (Cod liver oil leads at 1,360 IU per tablespoon, and swordfish ranks second at 566 IU, or 142% of the DV.) Most people get their vitamin D from foods such as milk, breakfast cereals, yogurt, and orange juice.

Vitamin E
What it's for: Vitamin E is a powerful antioxidant that protects cells from harmful molecules known as free radicals. It is important for immunity, and for the healthy functioning of blood vessels, as well as for blood clotting (for example, when you cut yourself). Where to get it: While wheat germ oil contains more vitamin E than any other food (20.3 mg per serving, or 100% DV), most people find it easier to get vitamin E from sunflower seeds (7.4 mg). per ounce, 37% DV) or almonds (6.8 mg per ounce, 34% DV).


Folate (folic acid)
Why you need it: For pregnant women, folate, a B vitamin, helps prevent birth defects. For the rest, it helps in the development of new tissues and proteins. Where to get it: Folate is found in many foods, including leafy green vegetables, fruits, nuts, and dairy products. Beef liver has the highest concentration of this vitamin, but if you don't like liver, then eat spinach, it also has a lot of this vitamin: 131 mcg in half a cup (cooked), or 33% of the daily value. Folic acid, an artificial form of folate, is also added to many breads, cereals, and cereals.

Iron What is it for?
Proteins in our body use this metal to transport oxygen and cell growth. The majority of iron in the body is found in hemoglobin, a protein in red blood cells that carries oxygen to tissues throughout the body. Where to get it: There are two forms of iron in food: heme iron (found in animal foods like red meat, fish and poultry) and non-heme iron (found in plant foods like lentils and beans). Chicken liver contains the highest amount of heme iron, 11 mg per serving or 61% of the DV.

Vitamin K
Vitamin K is an essential element in coagulation or blood clotting. Without it, your body won't be able to stop the bleeding when you get hurt or cut. Where to get it: Green leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale contains the most of this vitamin (1.1 mg per cup), followed by spinach (about 1 mg per cup), then plants such as turnips, mustard and beet greens.

Lycopene (antioxidant)
This chemical pigment is found in red fruits and vegetables and has antioxidant properties. Some studies show that lycopene may protect against a number of diseases, including heart disease and certain types of cancer. Where to get it: Tomatoes are the best-known source of lycopene and, of course, it is found in foods made from tomatoes such as sauces, pastes, and purees, with up to 75mg of lycopene in a cup. Raw, unprocessed tomatoes are not as rich in lycopene, even watermelon contains more lycopene - about 12 mg per slice than a tomato, where it is only 3 mg.

Lysine
What it's for: Lysine, also known as L-lysine, is an amino acid that helps the body absorb calcium and form collagen for bones and connective tissues. It also plays an important role in the production of carnitine, a nutrient that helps regulate cholesterol levels. Where to get it: Protein-rich animal products, especially red meat, are a good source of lysine, as are nuts, legumes, and soybeans.

Magnesium
Why you need it: The body uses magnesium in over 300 biochemical reactions, which include maintaining muscle and nerve function, normalizing the rhythm of the heart, and maintaining bone strength. Where to get it: Wheat bran has the highest amount of magnesium per serving (89 mg per quarter cup, or 22% of your daily intake), but you must consume unrefined grains to reap the benefits, as when the germ and bran are removed from wheat (as in white and refined bread), magnesium is also lost. Other excellent sources of magnesium are almonds, cashews, and green vegetables such as spinach.


Niacin
What it's for: Niacin, like its B-vitamin brethren, is essential for converting food into energy. It also helps the digestive and nervous systems, as well as the skin, to function normally. Where to get it: Dry yeast is one of the main sources of niacin, but a more appetizing option is peanuts or peanut butter; one cup of raw peanuts contains 17.6 mg, over 100% of the daily value. Beef and chicken liver are especially rich in niacin.

Omega 3 fatty acids
What they're good for: We don't like fats well, but certain types of fats, including omega-3 fatty acids, a type of polyunsaturated fat, are actually very healthy in moderation. Omega-3s are good for the brain and also reduce inflammation. Where to get it: There are two categories of omega-3 fatty acids: alpha-linolenic acid (ALA) is found in plant sources such as vegetable oils, green vegetables, nuts and seeds, while eicosapentaenoic acid (EPA) and docosahexaenoic acid ( DHA) - which belong to the second category - are found in oily fish. One bowl of tuna salad contains about 8.5 grams of polyunsaturated fatty acids.

Potassium
What it's for: Potassium is a critical electrolyte needed to control the electrical activity of the heart. It is also used to build proteins and muscles, and convert carbohydrates into energy. Where to get it: One medium baked sweet potato contains about 700 mg of potassium. Tomato paste, beet greens, and regular potatoes are also good sources of potassium, as are red meat, chicken, and fish. Riboflavin What it's for: Riboflavin, another B vitamin, is an antioxidant that helps the body fight disease, produce energy, and produce red blood cells. Where to get it: Beef liver is the richest source of riboflavin, with about 3 mg of riboflavin per 3 ounces. Don't like liver? Fortunately, fortified cereals (such as Total or Kellogg's All-Bran) contain almost as much of the vitamin.

Selenium
What it's for: Selenium is a mineral with antioxidant properties. The body needs a small amount of selenium, but it plays a significant role in the prevention of chronic diseases. It also helps regulate thyroid function and the immune system. Where to get it: Just six to eight Brazil nuts contain 544 micrograms of selenium, or 777% of the daily value. But too much selenium is bad, so stick with the other option—canned tuna (68 mg in 3 ounces, equals 97% of your daily value)—except in special circumstances.

Thiamine
What it's for: Thiamine, also known as vitamin B1, helps the body convert carbohydrates into energy. In addition, it is very important for maintaining the proper functioning of the brain and nervous system. Where to get it: Dried yeast is the best source of thiamine, as is riboflavin, with 100 grams of yeast containing 11 mg of thiamine. You can also get thiamine from other foods, such as pine nuts (1.2 mg per serving) and soy (1.1 mg).

Zinc
Why you need it: Zinc is essential for the immune system (you can see it in cold remedies) and plays an important role in the sense of touch and smell. Where to get it: Oysters contain the highest amount of zinc of any food (74 mg per serving, or almost 500% of the DV), but people are more likely to get their zinc from red meat and poultry. For example, three ounces of roast beef contains 7 mg of zinc. Crab is also a good source of zinc.

In addition to the main nutrients, there are two more large groups of equally important nutrients for us. These are vitamins and minerals. For a diabetic, they, like proteins with fats, do not require careful calculation, but they also cannot be neglected.

The body itself cannot synthesize most vitamins (with the exception of vitamins D and K). Moreover, he is not able to create atoms of microelements, and therefore he needs a daily intake of both of them, and in strictly defined and very small quantities. An excess of certain vitamins and minerals can be more dangerous than a lack, so it would be good to know their properties and understand when and how much of one and the other should be obtained from food.

The history of the discovery of vitamins.

Vitamins, or vital amines (from Latin vita - life), are organic substances with a small molecular weight that take an active part in the biochemical reactions that take place in the body every minute, if not a second. They themselves are not sources of energy, but without many of them it is impossible to obtain it from food substances.

The history of the discovery of vitamins goes back centuries. Even the ancient Egyptians knew what night blindness was, and even then a special diet enriched with animal liver was used to treat those suffering from it. (It is now known that the liver is rich in vitamin A - it is its deficiency that causes visual impairment at dusk.)

In 1747, James Lind, who served as a ship's doctor on one of the Scottish caravels, in his Treatise on scurvy, indicated that lemon and orange juice eliminated the symptoms of this ailment so common among sailors. Of course, it was not he who isolated ascorbic acid from lemon juice - this happened much later - in 1932, but it was after Lind that other ship's doctors began to include vegetables and fruits in large quantities in the diet of sailors, which made it possible to significantly reduce the manifestations of scurvy. Due to the specific diet with a lot of lemon juice, the sailors even began to be called "lemons", which insanely offended them. There were also "lemon" riots, when the ship's crew threw all the supplies of lemon juice overboard. However, when the sailors were convinced that its use really saves their lives and preserves their health, such riots stopped.

Approximately 100 years later, the Dutch doctor Christian Eikmann revealed the dependence of the development of beriberi disease in Southeast Asians on a monotonous diet of polished rice and confirmed this with experiments on chickens: birds, to whose food rice bran was added, remained cheerful and looked great, while while their relatives, who were fed only polished rice, quickly fell ill with beriberi. When rice bran was added to their diet, the chickens recovered safely. Eickmann did not yet know that the upper layers of rice grains contain vitamin B1, and this layer is lost when polished, but reducing the proportion of white rice in the diet of patients and replacing it with other products, as in experiments with chickens, made it possible to cope with this disease.

Finally, in 1912, the Pole Casimir Funk isolated thiamine, vitamin B1, from rice bran. He also suggested that with scurvy and rickets there is also a deficiency of some nutrients.

The history of another disease associated with vitamin deficiency is interesting. We are talking about pellagra, which is manifested by the appearance of red cracks on the skin, redness of the tongue, loss of appetite, and indigestion.

Even at the beginning of the last century, it was considered an infectious disease, since many residents of cities and villages fell ill one after another. The causative agent was searched long and hard, until in the end they came to the conclusion that pellagra suffers mainly from people whose diet is dominated by corn dishes. It happened in 1915, but it was possible to isolate the substance, the lack of which caused the disease, only after another 20 years. They called this substance niacin.

Strictly speaking, these are two substances - nicotinic acid and nicotinamide. It turned out that niacin is contained in corn, which was very common at that time, but is not absorbed by humans, since it is in it in a form that is not affected by human digestive enzymes. A monotonous diet with a predominance of corn dishes, especially typical for the poor, caused pellagra in them.

By 1948, all 13 vitamins needed by man were discovered.. The very name "vitamins" implies that the substances included in this group contain vital amines - chemical nitrogenous compounds, but later it turned out that not all vitamins actually contain these same amines. The name had already taken root by this time, and no one undertook to challenge it. Moreover, so-called vitamin-like substances were added to the group - orotic acid (it was designated as vitamin B13), rutin (vitamin P), carnitine (vitamin T), pangamic acid (vitamin B15), inositol and lipoic acid. You can still find mention of vitamin F, and this is nothing more than linoleic acid (remember what I said about fats). Now it is not classified as a vitamin, but, in fact, this does not detract from the role of linoleic acid in the body.

Let scientists argue about terms, and in the meantime we will eat everything that is healthy for us, and get vitamins with food, regardless of their name. You just need to know what is useful and in what quantities.

Table number 24. Types of vitamins

fat soluble
Retinol, beta-carotene
Calciferol
Tocopherol
Phylloquinone	Vitamin K
water soluble
Vitamin C	Vitamin C
Thiamine	Vitamin B1
Riboflavin	Vitamin B 2
Pyridoxine	Vitamin B 6
cyanocobalamin	Vitamin B 12
Pantothenic acid	Vitamin B 5
Folic acid	Vitamin B 9
Biotin	Vitamin B 7
Niacin	Vitamin PP

Due to the high activity of vitamins, the need for them is calculated in micrograms (which is why linoleic acid is no longer classified as a vitamin - its daily requirement is 10 g per day). It would seem that such small volumes are easy to get with food, but no such luck. For example, in order for the body to receive the right amount of vitamin B 1 per day, you need to eat at least 2 kg of vegetables. This is, of course, unrealistic. So, no matter what anyone says about multivitamin complexes, they must be taken.

Let's figure out which drugs should be preferred. To do this, you need to get acquainted with the biological action of each vitamin separately.

There are 13 vitamins in total that are vital for a person. They are usually divided into two groups - water-soluble and fat-soluble (see table No. 24).

Antioxidant properties of vitamins.

Some vitamins have antioxidant properties, so I think it would not be superfluous to briefly explain the essence of this term. There is a lot of talk about antioxidants these days. Some consider them a panacea for all ills, others believe that the role of antioxidants in the body is overly exaggerated. The truth, as always, is most likely in the middle.

A few free radicals are vital for the body: they are involved in many biochemical reactions that provide energy and a variety of biological substances. By itself, a free radical is an atom or molecule in the structure of which there are not enough electrons. This state is very unstable, and the molecule strives with all its might to make up for this deficiency, for which it has to “take away” electrons from other Te molecules, in turn, having lost an electron, they also turn into free radicals (just like vampires!) And take electrons from others molecules - a chain reaction develops. The farther from its beginning, the higher the rate of these transformations. Everything would be fine - let them turn into themselves, but the molecules, losing their original structure, cease to perform their physiological functions, which leads to disruption of the work of the corresponding organ first, and then the whole organism.

Antioxidants bind to free radicals, neutralizing their activity. The destructive chain is broken.

All molecules surrounded by a neutralized radical remain intact and intact - this is the protective role of antioxidants. At the same time, the prevailing opinion that free radicals protect cells from aging has not yet been confirmed in studies, and a lot of them have been carried out on this subject.

The dependence of the effect on the antioxidant dose has already been confirmed: in very small quantities they are ineffective, in medium quantities they are very useful, excessive doses not only do not interrupt, but even accelerate the rate of the chain reaction of the formation of more and more free radicals. Perhaps that is why megadoses of vitamins A and C are toxic to humans.

But back to vitamins.

For absorption into the blood fat soluble vitamins, as their name implies, the presence of fats is necessary, therefore, they are absorbed better from plant foods in cases where it is combined with fats (for example, carrot salad with sour cream, buckwheat porridge with milk). But, having been absorbed, such vitamins can be stored in reserve in adipose tissue and in the liver, while water-soluble vitamins cannot be stored in the body.

Vitamin A - if it is found in plant foods, it is called carotene, and if in animals - retinol. This vitamin is found in salmon fish, animal liver, egg yolk, dairy products, including butter. Among herbal products, they are rich in orange, yellow-red and dark green fruits and vegetables, tomatoes, pumpkins, carrots, apricots, peaches, oranges, herbs and many others.

Vitamin A is a powerful antioxidant in the human body. It is part of the visual pigment - rhodopsin, which is responsible for the perception of light, especially in the dark. Necessary to maintain good condition of the skin and all mucous membranes. With a lack of vitamin A, the skin becomes dry, flaky, often inflamed, erosions appear on the mucous membranes - superficial small sores, and seizures in the corners of the mouth. The protective function of the skin and mucous membranes is reduced. If the mucosa of the digestive tract is damaged, food digestion deteriorates significantly, which further aggravates the deficiency of all vitamins, including vitamin A itself. In addition, this vitamin is very necessary for maintaining immunity, in particular anti-cancer.

Take vitamin A carefully - this is the case when a small deficiency of the vitamin is preferable to a slight excess: in high doses, vitamin A is toxic.

Vitamin D is also known as calciferol. By the way, fish oil, familiar to everyone since childhood, is primarily vitamin A and only then vitamin D. Without the participation of vitamin D, normal absorption of calcium and phosphorus in the intestines is impossible, which especially affects the growth and development of bones and teeth in babies. However, rickets is a multi-causal disease, in addition to vitamin D deficiency, protein deficiency, reduced physical activity, and an imbalance of other nutrients play a role in its development. What is the connection between diabetes and rickets, you ask? Indeed, the diagnosis of "rickets" is made only to young children. In adults, it sounds much more serious - "osteoporosis", and this is the condition that threatens many people with diabetes. Without the appointment of vitamin D, it is useless to fight this terrible disease.

High doses of vitamin D can cause catastrophic changes in the kidneys, blood vessels and heart, especially since it is one of the few vitamins that, albeit in small quantities, can still be synthesized in the body - with the participation of the ultraviolet part of the sun's rays. With sufficient sunlight, the need for vitamin D is fully met by such synthesis, but the geographical position of Russia is such that this is not enough for the inhabitants of our country.

It is estimated that residents of 40-43 ° north latitude (Sochi, Vladikavkaz, can enjoy the sun and independently produce vitamin D for about six months a year. For approximately 6 months, the sun pampers those who live in paradise, northern latitude (Krasnodar Territory, Vladivostok). Only within 5 months - residents of the zone 50 ° north latitude (Volgograd, Voronezh, Saratov, Irkutsk, Khabarovsk) have such an opportunity, even less - 4 months - the population of 55 ° north latitude receives natural ultraviolet rays (Moscow, Nizhny Novgorod, Kazan , Yekaterinburg, Tomsk, Novosibirsk), and very little - 3 months - more northern regions (St. Petersburg, Arkhangelsk, Syktyvkar).

As with vitamin A, a slight vitamin D deficiency is better than a slight excess.

So most of our compatriots suffer from a deficiency rather than an excess of vitamin D, so we cannot do without its additional intake (see table N ° 25).

Table No. 25. Preventive daily doses of vitamin D

Vitamin E is tocopherol, the most active antioxidant that protects various cells of the body from the effects of free oxygen radicals. This vitamin is necessary for the skin and mucous membranes (its lack manifests itself in much the same way as vitamin A deficiency), ensures normal muscle growth and function, maturation of red blood cells (affects hemoglobin levels), takes part in the regulation of the function of the sex glands, therefore it is actively used in treatment infertility and miscarriage. Given the whole cascade of metabolic disorders in the body of people with diabetes, vitamin E is absolutely indispensable for such patients. Besides this vitamin, unlike his "compatriots" - vitamins A and D, no toxic effect even at high doses. Vitamin E is found in vegetable oils, eggs, nuts, seeds, whole grains, and leafy vegetables.

Vitamin K

And the last representative of the group of fat-soluble vitamins -, or phylloquinone. Its biological function is not as diverse as the three previous vitamins, but you can’t do without it either: phylloquinone is necessary to ensure blood coagulation and bone formation. We get this vitamin from zucchini, spinach, greens, pork, liver, green tea. Own synthesis is possible (small amounts of vitamin K are formed in the liver, therefore, when its formation is disturbed in severe liver failure, severe bleeding develops). The lack of this vitamin is manifested by increased bleeding, a tendency to form hematomas.

Water Soluble Vitamins, as the name implies, dissolve in water, so their absorption in the intestine is much easier than fat-soluble ones.

Vitamin C

This group is led by the well-known ascorbic acid - vitamin C. It is a powerful antioxidant that regulates oxidative processes in the body. Vitamin C increases blood clotting, stimulates tissue healing, participates in the chemical reactions of the conversion of many amino acids and folic acid, the synthesis of anti-stress hormones of the adrenal glands and prothrombin, the synthesis of fats and cholesterol metabolism, maintains a jelly-like state of the intercellular substance, enhances the action of many liver enzymes, ensuring its function by neutralization of toxic substances, regulates the permeability of the capillary wall, improves the absorption of iron in the intestine and the separation of bile. And of course, vitamin C is involved in the fortification of all parts of the immune system. And this is not yet a complete list of the physiological effects of ascorbic acid.

Patients with diabetes should be aware that long-term use in large doses of vitamin C inhibits the production of insulin.

Vitamin C is not formed in the human body, so a lack of food will quickly affect the work of all organs and systems. It is found in many vegetables and fruits.

Citrus fruits, cabbage (especially kohlrabi), tomatoes, potatoes and greens are the richest in them. The problem is that during the storage of all these products, their heat treatment, and even when crushed, for example, for salads, vitamin C is partially destroyed. In addition, the dietary fiber contained in vegetables and fruits slows down the absorption of ascorbic acid. Therefore, despite such a wide range of products, we, as a rule, experience a slight deficiency of this vitamin, and if there are few vegetables and fruits in the diet, then it is not easy. The daily requirement of children for vitamin C is 50 mg, adults - 70-100 mg. If it is necessary to prescribe therapeutic doses of ascorbic acid, children are given 50 mg 2-3 times a day, and adults - 100 mg 3-4 times a day. In general, there have been disputes about the therapeutic doses of this vitamin for a long time: some researchers believe that a sick person should be given ascobinka in shock doses, but we will refrain from extreme sports. Diabetes is not a testing ground. Given the vulnerability of all organs in this disease, we will not risk it, because there is no convincing evidence of the therapeutic effect of megadoses of vitamin C.

Vitamin B1

The next representative of this large group is thiamine.

Thiamine is part of many enzymes involved in carbohydrate and energy metabolism, thus contributing to providing the body with energy and "building" materials. It is necessary for the perception of color, the normal functioning of the nervous, digestive and cardiovascular systems. Provides cognitive activity and other functions of the brain, participates in growth processes. Along with this, vitamin B1 is an antioxidant.

It is found in brewer's yeast, meat (pork, beef), liver, nuts and seeds, cereals, bread, legumes, vegetables (potatoes, asparagus, Brussels sprouts, broccoli).

As a result of a lack of vitamin B2, an excess of pyruvic acid accumulates in the body, to which the nervous system reacts painfully - encephalopathy (brain damage) or polyneuritis develops - inflammation of the peripheral nerves, which is very similar to diabetic polyneuropathy: pain along the nerves, paresthesia, numbness, sensitivity disorder. All this is accompanied by emotional instability, fatigue, a state of anxiety up to the development of delusional states.

Vitamin B 2

Vitamin B 2 - riboflavin. Along with thiamine, it is an integral part of the enzymes involved in redox reactions, and this is the regulation of protein, carbohydrate and fat metabolism. Riboflavin is also important for maintaining normal eye function, especially color vision, it is indispensable for the synthesis of hemoglobin, without which the normal functioning of the nervous system is impossible. The lack of riboflavin causes changes primarily in the skin and mucous membranes: long-term non-healing cracks appear in the corners of the mouth - seizures (angular, or angular, stomatitis), lips crack and peel off, scales are noted in the nose, ears, forehead (seborrheic dermatitis), the tongue becomes bright red, fear of light, conjunctivitis, inflammation of the skin of the eyelids are possible. All this is accompanied by a breakdown, a decrease in appetite, a burning sensation of the skin, a violation of twilight vision. The metabolism of vitamin B 6 is also disturbed, which leads to the appearance of symptoms of its deficiency.

Riboflavin is one of the few vitamins that are produced in the body. True, it is not the body itself that does this work, but non-pathogenic microorganisms living in our intestines - this is the so-called normal intestinal microflora.

With dysbacteriosis, the intake of "internal" riboflavin is noticeably reduced, but a healthy person cannot do without additional intake of vitamin B 2. We can get it first of all from meat and dairy products, liver, fish, egg white, yeast, peas, cereal shell germs.

Vitamin B 6

Vitamin B 6 - pyridoxine. It occurs in products in three forms: pyridoxine, pyridoxal, pyridoxamine. All three have approximately the same biological properties and approximately equal biological activity. Vitamin Bg, like its counterparts in group B, is part of the enzymes that provide metabolic processes, primarily protein metabolism. Pyridoxine is involved in the formation of hemoglobin and its incorporation into erythrocytes, the formation of immunity, regulates the production of sex hormones, prevents the retention of sodium ions in the blood, thereby helping to reduce high blood pressure and reduce edema. Providing an intensive exchange of amino acids in brain cells, pyridoxine activates their work, and hence all types of brain activity - memory, thinking, mood, performance, and many others.

A pronounced lack of pyridoxine can lead to the development of seizures, since the regulatory effect of this vitamin on the processes of inhibition and excitation of the central nervous system is reduced. Vitamin B 6 is also needed for the nutrition of peripheral nerve fibers. He does not bypass other types of metabolism - fat, normalizing cholesterol metabolism, and carbohydrate, improving the nutrition of nerve cells with glucose.

No form of vitamin B6 is produced in the body. Its deficiency can occur not only with malnutrition, but also during treatment with anti-tuberculosis drugs, the use of oral (tablet) contraceptives, and excessive addiction to alcohol.

With pronounced excitement, the consumption of pyridoxine increases sharply - the production of stress hormones requires an increased amount of amino acids, and their processing without vitamin B 6 is impossible. Therefore, those who are in a state of chronic stress should consider supplementing this vitamin. It should be taken in combination with vitamin B 2 - we already know that riboflavin improves the absorption of pyridoxine. To get the required amount of vitamin B 6 with food, our diet should include meat, fish, poultry, bread and cereals, legumes, greens.

Vitamin B 12 - cyanocobalamin.

Strictly speaking, this is also not one substance, but four: cyanocobalamin itself, hydroxycobalamin, methylcobalamin and 5-deoxy-adenosyl-cobalamin. All four forms are part of only two enzymes involved in the metabolism of amino acids, but these enzymes are so important for the body that their deficiency leads to serious disorders in the hematopoietic system, and the latter concern not only erythrocytes, but also leukocytes with platelets. Suffice it to say that for the discovery of vitamin B12 in 1934, William Murphy, George Whipple and George Minot were awarded the Nobel Prize in Medicine. These scientists managed to isolate from the liver a substance that cures some forms of anemia, which was called vitamin B 12.

At you, let's upset the vegetarians - there is almost no vitamin B 12 in vegetable products. Is that only in brewer's and nutritional yeast. It is found in all animal products. So we eat meat, fish, poultry, liver and kidneys, and dairy products. To make life easier for vegetarians, many prepared foods, such as breakfast cereals, are artificially enriched with this vitamin, so there is a way out for this category of people.

Vitamin PP (vitamin B3) - niacin.

And again, we are not dealing with one substance: niacin is the common name for nicotinic acid and nicotinamide. Both of them are part of enzymes that ensure cellular respiration, the normal function of the nervous system, regulate cholesterol levels and fat metabolism in general, reduce vascular tone, improve blood flow, and help maintain good skin and mucous membranes. An extremely important action of niacin is to participate in the production of serotonin, a brain hormone. This hormone is responsible for our sound sleep and good mood.

But what is most important for us, because we are still talking about diabetes, is the ability of nicotinamide to bind precisely those free radicals that damage pancreatic beta cells. Nicotinamide cannot stop the process of death of beta cells, but it can prevent or at least slow down the process of destruction. However, some studies have noted an increase in insulin resistance under the influence of nicotinic acid, therefore, for the prevention of type 1 diabetes, not vitamin PP (or B 3) is used, but tablets containing nicotinamide. They also have an admixture of nicotinic acid, but in very small quantities. In terms of niacin content, animal products are superior to vegetable products: lean meat, poultry, fish, cottage cheese, eggs, and, to a lesser extent, milk are the main sources of niacin. Among plant foods, they are rich in peanuts, legumes, bread, cereals.

And the human body itself is able to produce niacin from tryptophan protein. A little, of course. The need for this vitamin is not completely covered in this way, but still, nevertheless.

The lack of niacin develops not only with a poor diet, but also with the abuse of sweets, since sugar reduces the absorption of this vitamin in the intestines. Hypovitaminosis PP is not a rare phenomenon.

By “eating” sweet troubles, we reduce the content of niacin in the blood, this reduces the production of serotonin, and without it, our mood becomes bad, sleep is disturbed, performance deteriorates, which increases the number and depth of stressful situations in the service ... A lot of small pimples appear on the skin, and we We bring a lot of money to a beautician. The function of digestion is disturbed (constipation, diarrhea), gastritis develops, sores on the oral mucosa and a bad smell from it are added to this ... Complete discomfort.

What to do? Check your blood levels of niacin. If this is not possible, buy a multivitamin complex containing this vitamin. It should get a lot easier.

The complex of folic acid together with its derivatives is called folacin. They were isolated from spinach leaves in 1941, but the war delayed further development for 5 years, and it was not possible to synthesize folic acid artificially until 1946. Was it worth it to deal with some kind of food acid in the hungry and turbulent post-war years? Judge for yourself. Folic acid takes an active part in the synthesis of nucleic acids, and these are the "building blocks" for building DNA. Without DNA, no processes of protein synthesis are possible. There is no life without protein. That's the whole point of the problem. So it was worth trying, especially in the hungry years.

Pregnant women and children are especially in need of folic acid - cell division and growth require huge amounts of protein, and there should be no failures. With a deficiency of folacin, growth slows down, the formation of erythrocytes, red blood cells, is disrupted. If the lack of folic acid occurs in the early stages of intrauterine development, defects are possible, primarily in the structure of the nervous system. Violation of DNA synthesis can lead to the occurrence of mutations, and they, in turn, to the appearance of atypical cells prone to uncontrolled division.

Given how important this element of the diet is, many governments require manufacturers of flour and grains to add folic acid to prepared foods. In small quantities, it is synthesized by the normal intestinal microflora, but we must get the predominant part from the products.

Sources of folacin are green leafy vegetables, legumes, liver, honey, wholemeal bread, yeast.

Of all the vitamins, biotin is most actively involved in the metabolism of glucose - it starts the process of its transfer to the cell, stimulates the formation of reserves in the form of glycogen and, conversely, the production of glucose from these very reserves, thus stabilizing the blood sugar level. Biotin plays an important role in the metabolism of proteins and fats, stimulating the synthesis of the former and the breakdown of the latter.

The sulfur that is part of biotin makes it a vitamin of beauty: for the good condition of the skin, hair and nails, sulfur is needed, which biotin delivers to them. Without restoring lost hair, biotin nevertheless inhibits hair loss, reduces greasiness and improves appearance.

In addition to problems with the skin and hair, a lack of biotin causes muscle weakness, apathy, and decreased appetite.

The required amount of biotin can be synthesized by the normal intestinal microflora, but in the case of its dysbiosis, the synthesis of the vitamin is disturbed, and the deficiency becomes noticeable. The same problem occurs in people who take anticonvulsants for a long time or abuse alcohol.

Raw egg white reduces the absorption of biotin, as it contains avidin, the antivitamin biotin. When eggs are cooked, avidin breaks down and is no longer harmful to biotin.

Additional sources of biotin are yeast, tomatoes, spinach, soy, egg yolk, mushrooms, and liver.

Table No. 26. Daily requirement for vitamins in adults

Vitamin	Daily need	Upper admissible level
	900 mcg	3000 mcg
	15 mcg	300 mcg
	10-15 mcg	50 mcg
Vitamin K	120 mcg	Indefined
Vitamin C	90 mg	2000 mg
Vitamin B	1.5 mg	Indefined
Vitamin B 2	1.8 mg	Indefined
Vitamin B 6	2 mg	25 mg
Vitamin B 12	3 mcg	Indefined
Folic acid - vitamin B 9	400 mcg	1000 mcg
Niacin - vitamin PP or B 3	20 mg	60 mg
Biotin - Vitamin B7	50 mcg	Indefined
	5 mg	Indefined

Vitamin B 5

And finally, the last among the vitamins on the list, but not least - vitamin B 5 - pantothenic acid. This vitamin is involved in all types of metabolism - carbohydrate, protein, fat, is a necessary component in the synthesis of hemoglobin, anti-stress and anti-inflammatory hormones of the adrenal cortex. With the help of pantothenic acid, choline is converted into acetylcholine, a substance that ensures the transmission of nerve impulses, without which the functioning of the nervous system is impossible.

Pantothenic acid is widely present in a wide variety of foods and, in addition, is synthesized by the human intestinal flora, so its deficiency develops quite rarely (most often this occurs in people who are starving without medical supervision). Symptoms of insufficiency are not specific: fatigue, lethargy, discomfort from the digestive system, decreased immunity and, as a result, frequent colds. The use of multivitamin complexes with the participation of vitamin B5 quickly eliminates this deficiency.

Along with vitamins, minerals are involved in all metabolic processes. We will pay attention to them - this knowledge will definitely come in handy. In fact, almost the entire periodic table is represented in the human body, but only its four elements carbon, nitrogen, hydrogen and oxygen are the main ones for building all structures.

At the same time, the biological role of others is so great that people cannot exist without them. The mineral composition of the intercellular and intracellular fluid must remain constant, therefore a regular and sufficient supply of chemical elements is an indispensable condition for maintaining health.

Table No. 27. Daily requirement for vitamins in children

Vitamin	Daily requirement at the age of 0-12 months	Daily requirement at the age of 1-10 years	Daily requirement at the age of 10-17 years
		500-700 mcg
		5-10 mcg
	10 mcg (400 IU)	10-2.5 mcg (400-100 IU)	2.5 mcg (100 IU)
Vitamin K		15-30 mcg
Vitamin C		45-60 mg
Vitamin B1		0.8-1.2 mg
Vitamin B 2		0.9-1.4 mg
Vitamin B6		0.9-1.6 mg
Vitamin B 12		1-2 mcg
Folic acid		100-200 mcg
Niacin		10-15 mg
Biotin - B7		20-25 mcg
Pantothenic Acid - Vitamin B 5		3-4 mg

A person needs proteins, fats, carbohydrates, as well as vitamins and minerals. Most of the vitamins and minerals we get from food. Therefore, beriberi (acute vitamin deficiency) is a serious disease and a rare occurrence in developed countries. Hypovitaminosis is often understood as a lack of individual vitamins. For example, a deficiency in winter and spring, when the diet becomes poorer for fresh vegetables and fruits.

Most of the vitamins and minerals we get from food. They are found not only in vegetables and fruits, but also in meat, fish, eggs, dairy products, cereals, seeds and nuts. The less processing these products have undergone, the more useful substances have been preserved in them. Therefore, brown rice is healthier than white rice, and liver is healthier than store-bought liver pate, and so on.

Over the past half century, the content of trace elements in foods has decreased. According to the RAMS, this began in 1963. In half a century, the amount in fruits has decreased by 66%. Scientists see the reason in the deterioration of the environment.

Needs for and depend on gender, age, living conditions, diet, existing diseases and psychological state. The lack of any vitamin is not asymptomatic. If you feel unwell, you should consult a doctor. He will select the drug and give recommendations on nutrition.

We found that the content of vitamins in foods has decreased and continues to decline. One product grown under different conditions may differ in the composition of trace elements, and the duration and storage conditions reduce the amount of useful substances. For example, he is afraid of the light. All vitamins are unstable to high temperatures - water-soluble (and) simply evaporate, and fat-soluble (,) are oxidized and become harmful. It is impossible to find out the microelement composition of the product without laboratory analysis.

All people have different intestinal microflora. Some vitamins are synthesized in the intestines. These include and. Since the state of the microflora is individual, it is impossible to determine outside the laboratory which substances and how efficiently the intestine synthesizes.

Many vitamins and minerals conflict with each other. conflicts with vitamins. conflicts with , and . - with and . - c, and vitamin c and. This is partly why even the most powerful vitamin-mineral complexes are absorbed by the body by an average of 10%. There is no need to talk about accounting for vitamins in the framework of nutrition.

At different times of the year and periods of life, the need for certain substances increases, so it is better to focus on this. Talk to your doctor about your symptoms. The doctor will recommend a medication or dietary supplement based on your symptoms. Ask your doctor about the specifics of the medication or supplement and nutrition during this period.

The next step is to find the sources of the microelement you need and the features of its combination with other products. For example, they know perfectly well that seafood is rich and that they cannot be combined with cabbage and legumes, which block its absorption.

If you keep a 3-3.5 hour interval between meals, and keep meals simple but balanced, then you will most likely avoid micronutrient conflict (calorizator). Make sure your meal consists of one source of protein, one source of complex carbohydrates, and vegetables.

Vitamins and minerals are truly strategic for a person: without them, the normal functioning of vital energy processes is impossible, for which they act as catalysts. Therefore, it is important to monitor the daily intake of vitamins and minerals.

What vitamins are found in certain foods? And what is their use? What is the daily value of vitamins and minerals? You will learn about this from our article.

Daily intake of vitamins

The daily norm of vitamins for a person is defined as the average amount of essential substances based on 2000 calorie meals. Since this does not take into account the individual characteristics of a person, age and other factors, we recommend that you consult a doctor and, if necessary, increase or decrease the dosage of certain vitamins. The recommended daily intake of vitamins is presented in the table:

Vitamin/mineral	Food	Daily Value: Average person/Bodybuilder
	fish oil, butter, cheese, liver, egg yolk, rose hips, apricots, pumpkin, carrots, orange fruits and vegetables	900 mcg / 1200 mcg	Maintaining good vision, improving the condition of skin and hair, strengthening bones and teeth, normalizing reproductive function in both men and women
	whole wheat bread, soy, beans, peas, spinach, liver, beef, pork	1.5 mg / 10-20 mg	Regulation of amino acid metabolism, normalization of the nervous system, improvement of digestion, cardiac function, increase in intelligence
	liver and kidneys, yeast, eggs, mushrooms, cottage cheese, broccoli, buckwheat, milk	1.8 mg / 10-20 mg	Increasing endurance, improving memory, regulating the metabolism of proteins, fats and carbohydrates in the body
	Sunflower seeds, spinach, nuts, carrots, potatoes, tomatoes, cauliflower, eggs, liver, fish, white chicken meat	2 mg / 20 mg	Stabilization of blood sugar levels, reduction of "bad" levels, increased efficiency, improved liver function
		cereals, wholemeal flour, fresh herbs, spinach, lettuce, baby cabbage, green peas, yeast		Protein synthesis for muscle growth
	Liver, heart, seafood, egg yolk, fish, crab, sour cream, cheese, kidneys, rabbit meat, cheese, cottage cheese, beef, brains, light		Proper functioning of the central nervous system, hair growth, regulation of blood formation
		Fish oil, seafood, egg, dairy products, cottage cheese	10 mcg /20 mcg	Strengthening the nervous and immune systems, normalizing the functioning of the thyroid gland, preventing cancerous tumors
	Cereal bread, vegetable oils, wheat and corn germs, nuts, legumes, fatty fish	15 mg /100 mg	Antioxidant that neutralizes free radicals and slows down aging, alleviates PMS syndromes, protects the heart and blood vessels
	Mackerel, herring, salmon, tuna, trout, halibut, shrimp		Increased metabolic rate, building lean muscle mass, improving skin, increasing tone and overall stamina, suppressing cortisol production
	Spinach, broccoli, fresh herbs, lettuce	120 mcg -150 mcg	Normalization of blood coagulation processes, anabolic effect

Daily intake of minerals

Most people do not follow the daily intake of minerals, which causes the development of many diseases, as well as fatigue, migraines, and bad mood. If you want to get the daily norm of minerals, then diversify your diet. Our table will help you choose the right products:

	Dairy products, fish, nuts, fresh herbs		Necessary for the functioning of the muscles, heart and digestive system. Strengthening bones and teeth, maintaining the function of blood elements.
	Beans, bananas, potatoes		Normalization of the main processes in the body
	sea ​​fish, eggs, dairy products
	eggs, fresh herbs, legumes, tomatoes, buckwheat, nuts, cocoa		Providing basic energy processes, strengthening bones
	Cereals, milk, cheese, walnuts, almonds, beef, egg yolk		Gaining muscle mass, producing testosterone
	beef, fish, eggs, buckwheat, pomegranates, red caviar, apples		Ensuring the saturation of blood cells with oxygen (part of hemoglobin), participation in DNA synthesis
	Nuts, eggs, liver, dairy products, cherries		Participates in redox reactions
	seafood, seaweed, eggs, iodized salt		Normalization of thyroid function

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