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We often do not understand other people, their motives, actions, words, and someone does not understand us. And the point here is not that people speak different languages, but the facts that affect the perception of what was said. The article contains the most common reasons why people cannot reach mutual understanding. Familiarity with this list, of course, will not make you a communication guru, but it may lead to changes. What prevents us from understanding each other?

Forgiveness is different from reconciliation. If reconciliation is aimed at a mutual “deal”, which is achieved through bilateral interest, then forgiveness is achieved only through the interest of the one who asks for forgiveness or forgives.

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There are more than seven billion people on Earth. All of them are unique and differ from each other not only in appearance, but also in a set of psychological traits. There is such a category of people who easily communicate with strangers, easily fit into unfamiliar companies and know how to please almost anyone. Such people are more successful in their personal lives and careers than others. Many want to become just such people, a kind of "soul of the company." Today we will talk about what to do to please people and become a more successful person.

Conflicts can arise everywhere, regardless of the people around you and the circumstances. An evil boss or unscrupulous subordinates, demanding parents or dishonest teachers, grandmothers at bus stops or angry people in public places. Even a conscientious neighbor and a dandelion grandmother can cause a big conflict. About how to get out of the conflict without suffering damage - moral and physical - and will be discussed in this article.

It is impossible to imagine a modern person who is not subject to stress. Accordingly, each of us is in such situations every day at work, at home, on the road, some sufferers even experience stress several times a day. And there are people who constantly live in a stressful state and do not even suspect it.

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

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

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

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

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

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

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

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

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

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

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 example:

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. BUT:	Beef liver ~ 30g or cod liver ~ 60g, 2 eggs, 80g raw carrots, 90g fresh green dill.
Vit. FROM:	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.

Vitamins are nutrients that are necessary for the full structure of the human body. In modern nutrition, proteins, carbohydrates and fats are usually supplied in normal amounts, but vitamins and minerals are often not enough. This cannot but affect health and beauty, so let's take a closer look at the value of vitamins and their content in foods. That is, in which products to look for, useful properties are needed.

Modern nutritionists believe that the aging of the body is directly related to the amount of vitamins and minerals entering the body. With regular use of these beneficial substances, aging can be prevented.

It is very important to know that all vitamins are divided into water-soluble and fat-soluble.

Water soluble vitamins.

Vitamin C or ascorbic acid.

This vitamin is not produced by the body, so its intake into the body must be provided independently with food and additionally with nutritional supplements. Ascorbic acid is found in fresh vegetables and fruits, as well as in greens. For example, currants, citrus fruits, tomatoes and potatoes, red pepper, parsley and dill. To get the most of this useful vitamin, you need to eat raw foods, since it (vitamin C) is easily destroyed during heat treatment.
Important advice. When cooking food, you need to cook vegetables in a sealed container and put them in boiled water.
With a lack of vitamin C, the walls of blood vessels first of all suffer, and then the human organs.

Vitamin B1 or thiamine.

A person needs from 1.5 to 2 mg of this substance per day. Its deficiency causes disturbances in the muscular and nervous systems.
What foods contain B1? These are products of plant and animal origin. A huge amount of it in yeast and wholemeal bread. Also in legumes.
For example, in meat and fish. In the liver and lungs of beef and pork, in egg yolk. In vegetables such as: beans, asparagus, potatoes, peas.

Vitamin B2 or riboflavin.

The amount of B2 consumption depends on the activity and activity of the body, on average 2-2.5 mg.
It is found in dairy products: cheese, cottage cheese, milk. In vegetables such as cabbage, fresh peas, beans, tomatoes. In the germs of wheat, rye and oats.

Vitamin PP (niacin).

The daily diet of an adult should contain from 16 to 20 mg of this substance. It can be found in bread, cereals, brewer's and baker's yeast, dried mushrooms and meat.

Vitamin B6 or pyridoxine.

In the daily norm, B6 should be at least 2-3 mg. The main source is dairy products, meat and offal, various cereals. Fish and eggs.

Take advantage of the convenient

fat soluble vitamins.

Fat solubles include:

• A (axerophthol),
• D (calciferol),
• E (tocopherol),
• vitamin K.

Vitamin A

The human body synthesizes it from provitamin A (keratin). An adult needs to consume 1.5-2.5 ml of vitamin A per day. It can be found in vegetables and fruits. For example, carrots, sweet peppers, green onions, parsley, lettuce, spinach. Fruits rich in vitamin A are apricot, peach, grapes. And we can also use it with meat, with eggs, butter, cream and fish oil.

Vitamin D

Able to be synthesized in the human body when exposed to sunlight or ultraviolet accuser. And it can also enter the body with food. The daily requirement for children is from 0.0025 to 0.01 ml. For an adult, the norm is not defined.

Vitamin K

Contained in vegetables: carrots, potatoes, tomatoes, cabbage, as well as legumes. The daily norm for a person is 1.8-2.2 mg per day.

Vitamin E

Found in vegetable oils (except olive oil). And also in meat, milk, butter. A person needs 2-6 mg per day.

Minerals.

Considering vitamins, we cannot but say about minerals. There are about 100 minerals, 20 of which are essential for humans. Scientists have proven that all minerals are present in the human body, but despite this, their supply must be replenished.

Minerals are divided into three groups.

The first is macronutrients, these include iron, magnesium, potassium, calcium, sodium, phosphorus. The second - iodine, fluorine, manganese, aluminum, bromine, zinc, nickel arsenic, cobalt, silicon. The third is gold, lead, mercury, silver, radium, rubidium.

The last two groups differ from the first in that they are found in very small quantities in food, and they are also toxic. Consuming such minerals in high doses is dangerous for your health.

Let's summarize. To be healthy, to have beautiful hair and nails, healthy skin color, you need vitamins and minerals. Which we can and should get with food, since our body does not synthesize them itself. When you know which food contains what, you can easily maintain your health.

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 previous three 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 intestines 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 a complete list of the physiological effects of ascorbic acid.

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

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	Not determined
Vitamin C	90 mg	2000 mg
Vitamin B	1.5 mg	Not determined
Vitamin B 2	1.8 mg	Not determined
Vitamin B 6	2 mg	25 mg
Vitamin B 12	3 mcg	Not determined
Folic acid - vitamin B 9	400 mcg	1000 mcg
Niacin - vitamin PP or B 3	20 mg	60 mg
Biotin - Vitamin B7	50 mcg	Not determined
	5 mg	Not determined

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

In the course of the research, the main vitamins were identified, the lack of which leads to a significant deterioration in well-being. Familiarization with the properties and features of the intake of products rich in valuable minerals will create favorable conditions for the normal functioning of vital systems.

About what foods contain which vitamins and in what quantity, how they affect the body and much more, we will tell further.

General product content table:

Vitamin A (retinol)

Refers to the fat-soluble type of trace elements. To increase the quality of digestibility, it is recommended to use with a certain amount of fat-containing products at the rate of: 1 kg of weight - 0.7 -1 gram of fat.

The effect of the trace element on the body:

1. Positive effect to the work of the visual organ.
2. Normalizes protein production.
3. brakes aging process.
4. Participates in the formation of bone tissue and teeth.
5. Increases immunity kills infectious bacteria.
6. Normalizes exchange functions.
7. affects production. steroid hormones.
8. Affects for the restoration of epithelial tissues.
9. Creates conditions for the development of the embryo, contributes to the weight gain of the fetus.

A valuable mineral in sufficient quantities contains the most common products:

• carrot;
• apricot;
• spinach;
• parsley (greens);
• Cod liver;
• fish fat;
• milk (whole);
• cream;
• butter);
• eggs (yolks);

The daily intake of a vitamin is:

• for women 700 mcg;
• for men 900 mcg;

An overdose has unforeseen consequences and can manifest itself in the form of various disorders, hair loss, joint pain, etc.

Vitamin deficiency leads to the following disorders in the body:

1. Visual impairment as a result of low production of tears as a lubricant.
2. Destruction of the epithelium layer that creates protection for individual organs.
3. Slowdown in growth.
4. Decreased immunity.

B vitamins

Group B consists of the following beneficial trace elements:

• thiamine (B1);
• riboflavin (B2);
• nicotinic acid (B3);
• pantothenic acid (B5);
• pyridoxine (B6);
• biotin (B7);
• folic acid (B9);
• cobalamin (B12);

Microelements of group B are of great importance for the body, since almost no process can do without these organic compounds.

Among the main ones:

1. The work of the nervous system normalizes as a result of the formation of high-molecular glucose carbohydrates with the participation of vitamin B.
2. Improved performance gastrointestinal tract.
3. positive impact on vision and liver function.

Group B organic compounds are found in products:

• sprouted wheat, liver, oatmeal, beans, potatoes, dried fruits (B1);
• buckwheat, rice, oatmeal, nuts, green vegetables (B2);
• hard cheese, dates, tomatoes, nuts, sorrel, parsley (B3);
• mushrooms, green peas, walnuts, cauliflower, broccoli (B5);
• bananas, cherries, strawberries, fish, meat, yolks (B6);
• cabbage, legumes, beets, green leaves, yeast (B9);
• meat of animals and birds;

The daily intake of microelements of group B is determined by the purpose:

1. To normalize work nervous system 1.7 mg B1.
2. For the exchange process cells 2 mg B2.
3. To improve performance digestive system 20 mg B3.
4. In order to strengthen immunity 2 mg B6.
5. For cells bone marrow 3 mcg B12.

The approach to prescribing is individual in each individual case.

The lack of trace elements can adversely affect the work:

• central nervous system;
• psyche;
• exchange functions;
• digestive system;
• visual organs;

With a deficiency of group B minerals, symptoms appear:

• dizziness;
• irritability;
• sleep disturbance;
• loss of weight control;
• difficulty breathing, etc.;

Vitamin C

Even babies are familiar with ascorbic acid. When diagnosing a small cold, the first thing to start is to consume more citrus fruits, rich in mineral content. It will not be possible to stock up on a vitamin for the future, the body is unable to accumulate it.

The functions of an organic compound in the body are multifaceted:

1. As the most powerful antioxidant promotes cell renewal and slows down aging.
2. Normalizes the amount of cholesterol in the blood.
3. Improves vascular condition.
4. Strengthens immune system.
5. Fills with energy gives strength.
6. Combined with other elements normalizes blood clotting.
7. Promotes better absorption of iron and calcium.
8. Removes tension during stress.

Sources of healing minerals can be:

• Red pepper;
• black currant;
• Strawberry;
• citrus;
• rose hip;
• Rowan;
• nettle;
• mint;
• pine needles;
• sea ​​buckthorn, etc.;

The daily norm of an organic compound is 90-100 mg. The maximum dose for exacerbations of diseases reaches 200 mg / day.

Microelement deficiency in the body can provoke:

• decrease in protective functions;
• scurvy;
• decrease in tone;
• memory impairment;
• hemorrhage;
• significant, drastic weight loss;
• development of anemia;
• swelling of the joints, etc.;

Vitamin D (cholecalciferol)

The only vitamin that has a dual effect. It has an effect on the body as a mineral and as a hormone. It is formed in the tissues of living organisms under the influence of ultraviolet radiation.

FROM The following processes occur with the participation of cholecalciferol:

1. Controls the level of phosphorus and calcium (inorganic elements).
2. With the active participation of vitamin increased absorption of calcium.
3. Stimulates growth and development of the skeletal system.
4. Participates in exchange processes.
5. warns development of hereditary diseases.
6. Helps absorption of magnesium.
7. Is an one of the components of the complex used in preventive measures in oncology.
8. Normalizes arterial pressure.

To replenish the body with a valuable mineral, it is recommended to regularly eat foods rich in vitamin D:

• milk and derivatives;
• eggs;
• cod liver, beef;
• fish fat;
• nettle;
• parsley (greens);
• yeast;
• mushrooms;

Also, the source of a healing trace element is the sun's rays. It is recommended to stay outside for at least half an hour every day.

The daily norm of a microelement:

• for adults 3-5 mcg;
• for children 2-10 mcg;
• for pregnant and lactating mothers 10 mcg;

Microelement deficiency in the body can cause serious diseases: softening of bone tissue, rickets.

If you experience the following symptoms, you should consult a doctor for advice:

• burning in the larynx and mouth;
• decreased vision;
• sleep disorders;
• sudden weight loss, not justified by the use of diets;

Vitamin E (tocopherol acetate)

The mineral belongs to the group of antioxidants. It is fat-soluble, which means it can be combined with fat-containing foods. A healthy diet uses food rich in tocopherol.

Functions of vitamin E in the human body:

1. influences for reproductive activities.
2. Improves circulation.
3. Removes pain in premenstrual syndrome.
4. Prevents anemia.
5. Improves vascular condition.
6. brakes the formation of free radicals.
7. Prevents thrombus formation.
8. Creates protection other minerals from destruction, improves their absorption.

The action of a valuable microelement cannot be concluded by certain functions. It is indeed involved in almost all biological processes.

Sources of tocopherol are the following products:

• green vegetables;
• nuts;
• vegetable oils (unrefined);
• egg yolk;
• meat, liver;
• hard cheese;
• beans;
• kiwi;
• oatmeal, etc.;

The daily intake of tocopherol is 10-15 mg. For pregnant and lactating mothers, the dose is increased by 2 times.

A lack of vitamin E in the body can provoke a number of disorders:

• decrease in hemoglobin in the blood;
• muscle dystrophy;
• infertility;
• liver necrosis;
• spinal cord degeneration, etc.;

It should be noted that vitamin E deficiency occurs infrequently. This is due to the regular consumption of vegetable oils.

Vitamins are low-molecular organic compounds that ensure the normalization of the body's metabolic functions, the biosynthesis of the intestinal flora, the development of organs, and other equally important chemical processes.

The most valuable trace elements are found in fresh foods. Natural ingredients significantly increase the absorption of nutrients. The daily norm of a certain vitamin or complex is easy to find in healthy food and make up for the deficiency.