home Audience 5 The benefits of vitamins for the human body. What vitamins do humans need? Vitamin for normal functioning of the body

The benefits of vitamins for the human body. What vitamins do humans need? Vitamin for normal functioning of the body

Every living thing on our planet needs vitamins. The human body is not able to independently synthesize all the useful substances it needs, so it tries to get them as much as possible from food or various vitamin supplements. IN modern science There are a lot of different vitamins and microelements known, but today we will talk about the most important vitamins that help our body be healthy:

Vitamin A (Retinol)

We know that this vitamin helps maintain and improve vision. But this vitamin also ensures the normal growth of our body as a whole, normalizes the condition of the skin, bones, teeth and hair. A lack of this vitamin can cause the so-called “ night blindness” and conjunctivitis, and also makes us more vulnerable to various infectious diseases. Found in fish oil beef liver, carrots, in red peppers, green onions, tomatoes, apricots and pumpkin. Daily norm 1 mg.

Vitamin B (Thiamin)

Responsible for regulating very important functions of our body, for example, the metabolism of amino acids and carbohydrates, which is necessary for normal operation nervous system. If there is not enough of this vitamin in our body, problems with cardiovascular and digestive system as well as insomnia and irritability. Small amounts found in peas, bakery products, cereals and millet. The required amount per day is 1.8 mg.

Vitamin B2 (Riboflavin)

Helps the body absorb useful substances such as proteins, fats and carbohydrates, and also helps cope with stress. This vitamin is the most deficient in our body, as it is found in small quantities in meat, fish, poultry, dairy products and baked goods. The required dose per day is 2 mg.

Vitamin B6 (Pyridoxine)

Reduces blood cholesterol levels, promotes metabolism fatty acids and amino acids, and also lowers cholesterol levels in the blood. If the blood does not contain enough of this vitamin, then disturbances in the functioning of the nervous system and irritability are quite possible. Found in cereals, buckwheat, bananas, avocados, walnuts, bananas and greens, as well as poultry. The average daily intake is 1.6 mg.

Vitamin B9 (Folic acid)

This vitamin must be present in the diet of women. Indispensable for removing postpartum depression, and also prevents during pregnancy premature birth and miscarriages. Contained in greens, pork and beef liver, melon, carrots, tuna beets, spinach. The daily norm is up to 350 - 400 mcg. It is best absorbed when taken in combination with vitamins B12 and C.

Vitamin B12 (Cyanocobalamin)

Improves memory, attention and appetite, indispensable for the growth of children. Prevents depression and insomnia, promotes normal liver function and strengthens the immune system. Largest quantity This vitamin is found in liver (especially cod), cheese, meat, fish, and also in egg yolk. Our organization needs 2.2 mcg per day.

Vitamin C (Ascorbic acid)

This vitamin is indispensable in our arsenal, especially in winter. It protects our body from most viruses and infections. Vitamin C is a powerful antioxidant; it oxidizes and removes waste and toxins from the body, regulates blood clotting, strengthens blood vessels, increases mental capacity and gives us additional energy. Mainly found in citrus fruits, as well as berries, bell peppers, herbs and tomatoes. The daily norm is on average 60 mg.

Vitamin D (Calciferol)

It is formed in skin tissue under the influence of ultraviolet rays, and we also consume a small part of this vitamin with food. Promotes the growth and development of bone tissue, and prevents osteoporosis and rickets. Very important for child's body. Regulates the metabolism of minerals in the body. The main part is found in sour-milk and seafood. Daily dose about 10 mcg.

Vitamin E (Tocopherol)

Promotes the normal functioning of the reproductive system, is indispensable during pregnancy, strengthens the immune system and promotes wound healing. Provides work muscular system. Vegetable oils, various cereals and nuts contain this vitamin in their composition. We need to consume up to 10 mg per day.

Unfortunately, our food products, depending on seasonality and quality, are very often poor in vitamins and therefore vitamin preparations should be taken year-round. A good option will be taking specialized vitamin complexes, which include vitamins, minerals, amino acids and other biologically active compounds. One of these drugs is VITRUM BEAUTY, which was developed specifically taking into account all needs female body, and therefore its use can also contribute to healthy body, And good spirits. However, before using medications, you should always consult your doctor.

What are the benefits of vitamins

Are there any benefits from vitamins? Undoubtedly, because the body cannot do without them. Vitamins ensure the passage of the most important chemical reactions in the human body that support its vital functions. Proper nutrition is the main source of all essential vitamins, each of which brings one benefit or another to the body.

Table of vitamins and their benefits

Vitamin A	Normalizes the functioning of the immune system, helps fight infections, improves the condition of skin, hair, nails, and plays an important role in vision. The daily norm for humans is 1 mg. Contained in carrots, pumpkin, broccoli, peaches, melon, apples, beef liver, fish oil, milk, cottage cheese, cheese, parsley
Vitamin B1	Regulates work nerve cells. The daily norm is 1.3 mg. Contained in potatoes, carrots, beets, legumes, nuts, rice
Vitamin B2	Supports general health human, improves the condition of skin, hair, nails. The daily norm is 1.5 mg. Present in kidneys, liver, yeast, almonds, eggs, mushrooms
Vitamin B3 (PP)	Important for normal heart function, has a positive effect on blood microcirculation. The daily norm is 20 mg. Contained in meat, nuts, eggs, fish, green vegetables, liver
Vitamin B6	Participates in the formation of red blood cells and fat metabolism. The daily norm is 2.5 mg. Can be found in potatoes, tomatoes, cherries, oranges, strawberries, walnuts, beets
Vitamin B12	Responsible for the growth and normal development of the body. The daily norm is 5-7 mg. Found in kidneys and liver
Vitamin C	Strengthens the immune system, helps cope with colds, protects against infections, restores tissue cells, important for growth. The daily norm is 90 mg. Present in citrus fruits, rose hips, sea buckthorn, black currants, apples, red bell peppers
Vitamin D	Necessary for the absorption of calcium, the benefits of the vitamin for strengthening bones have been proven. The daily norm is 15 mcg. Contained in fish oil, fish, liver, mushrooms, eggs
Vitamin E	Strengthens the walls of blood vessels, slows down aging, prevents the formation of blood clots and helps their resorption, helps to absorb vitamin A. The daily norm is 10 mg. Can be found in vegetable oils, milk, liver, eggs, greens, cereal germs
Vitamin K	Important for metabolism connective tissue and bones, helps the body absorb calcium. The daily norm is 120 mcg. Contained olive oil, cabbage (cauliflower, cabbage and Brussels sprouts), kiwi, bananas, milk, eggs, meat
Vitamin P	Together with vitamin C, it takes part in redox processes. The body needs to receive 25-50 mg of vitamin per day. Present in walnuts, apricots, black currants, citrus fruits, cabbage

The dangers of synthetic vitamins

Many scientists believe that artificial vitamins bring more harm to the human body rather than benefit. They're worried that people don't want to follow the rules. healthy eating and are trying to get useful substances using synthetic additives. As a result, uncontrolled use of drugs either simply does not bring any benefit or causes damage to the body.

Harm of vitamins

Vitamin A	Natural vitamin A is a retinol complex that consists of several subunits. It is this complex structure that makes the substance valuable for the human body. Pharmacists use only beta-carotene for production and do not synthesize other fractions. It has been scientifically established that regular intake of a synthetic analogue of vitamin A increases the risk of developing cancer intestines. Daily use For smokers, 20 mg of the substance increases the likelihood of developing heart disease
B vitamins	They are considered the most allergenic vitamins. Excessive amounts lead to skin rash, itching, sometimes causes anaphylactic shock. The natural vitamin consists of a complex of compounds, while the synthetic analogue includes only cyanocobalamin, which is obtained using genetic engineering methods
Vitamin C	Excessive amounts of the vitamin may cause insomnia, anxiety state for no apparent reason, as well as stool upset. Taking a synthetic analogue in an amount of 500 mg per day increases the likelihood of developing atherosclerosis by 2.5 times. Artificial vitamin A, E and C complex increases risk premature death by 16%
Vitamin D	The necessity of the vitamin for calcium absorption and bone growth has been scientifically proven. At one time, supplements containing this vitamin became popular. It was used to strengthen the skeleton of children. The result was disappointing - children who were diagnosed with “ossification of the skull” began to be admitted to the hospital more and more often. This is due to the fact that the child’s brain grows along with the body. And when skull development stopped due to excessive amounts of vitamin D, the brain simply had nowhere to go. That's why we started talking about the dangers of excessive amounts of vitamin supplements.
Vitamin E	The natural vitamin consists of several subunits - four tocotrienols and four tocopherols. Pharmacists produce a partial analogue that does not contain all necessary elements and does not correspond to the natural one. Research in Israel has confirmed that the E+C vitamin complex increases the risk of developing atherosclerosis by 30%. In 1994, Finnish scientists found that regular intake of the vitamin by smokers increases the likelihood of developing lung cancer by 18%. In the United States, a link was found between the development of bowel cancer and the consumption of vitamins E+A. Among 170 thousand people who participated in the study, 30% had an increased incidence of the disease with regular intake of this vitamin complex

When should you take artificial vitamins?

Having figured out how vitamins are harmful to health, you may get the impression that taking vitamin preparations is extremely dangerous. This is not entirely true. The harm or benefit of pharmaceutical additives depends on how and under what circumstances they are used. If you take them wisely, if necessary, adhering to the recommended dosage, then they will be useful.

When healthy, balanced diet the body receives the required amount of nutrients and does not need additional biological consumption active additives. If the diet does not include healthy foods, in particular vegetables, fruits and berries, then taking vitamin supplements would be appropriate.

Also reception pharmaceutical drugs necessary for diseases that interfere with the normal absorption of vitamins and nutrients. In general, it is recommended to contact vitamin complex V following cases:

in the presence of diseases gastrointestinal tract;
during the rehabilitation period after surgical intervention;
while taking sorbents that interfere with the absorption of vitamins into the intestines;
in the presence of acute infections(bacterial or viral);
if there are no healthy foods in the diet;
at harsh conditions labor.

We often hear about the benefits of vitamins. They ensure the occurrence of important biochemical reactions in the body, establish metabolic processes and enhance immunity. Good condition skin and hair also provide vitamins. The benefits and harms of these substances depend on dosages and circumstances. If you uncontrollably consume synthetic vitamin preparations in unlimited quantities, you can cause serious problems. Before taking any remedy, you should consult your doctor. He will analyze the condition of your body, nutritional habits and determine whether you need additional vitamins. Don't forget that proper nutrition- This is the main natural source of nutrients. The video below will tell you in more detail about the benefits and harms of vitamins.

Unfortunately, most of us remember the heart too late - only when faced with cardiac problems. And only a few remember that the heart needs support even if the “fiery motor” functions “like a clock.” In this matter, the benefits of vitamins are difficult to overestimate, because these chemical compounds have an active preventive effect on all organs of the body. Which better vitamins use for the heart and blood vessels, and in what natural sources they are contained, read below.

Which vitamins are best for the heart and blood vessels?

Vitamins- essential for normal height, development and metabolism of organic chemical compounds. Vitamins cannot be classified as fats, carbohydrates or proteins, since they are not able to provide the body with energy, but they are involved in all metabolic processes. If vitamins are insufficient or absent from food, this is the cause of the development of many diseases. All vitamins are designated by letters Latin alphabet or have names that reflect their chemical nature. Vitamins are divided into fat-soluble (A, D, E, K), water-soluble (C, P, B1, B2, B3, B5, B6, B8, B12, folic acid) and vitamin-like substances ( lipoic acid, pangamic acid, choline, inositol, carnitine, vitamin U). may be associated with the presence in the body free radicals.

Free radicals- very active molecules that have free space for electrons and strive to fill this space by taking away an electron from other molecules. A molecule deprived of an electron becomes a free radical and, in turn, tries to fill the need for the missing electron. This process can last indefinitely. Thus, free radicals cause severe oxidative stress in the body. They activate the aging of the body, disrupt the proper functioning of body systems, especially the immune system, and provoke inflammatory processes. Oxidation of cholesterol in the blood stimulates its “sticking” to the walls of arteries, the growth of atherosclerotic plaques, which threatens atherosclerosis, coronary disease heart, heart attack, stroke.

What vitamins are needed to strengthen the heart?

Antioxidant- a substance that neutralizes free radicals, has high chemical activity, is capable of destroying atoms and chemical groups formed in various diseases, due to the effect on the body of certain toxic substances, radiation, nicotine, as well as a number of other factors. Human body has its own natural antioxidants, but doctors are increasingly interested in the ability to control cell growth and kill them with additional antioxidants. The most well-known antioxidants are vitamin C (ascorbic acid), vitamin E (tocopherol) and vitamin A (beta-carotene). Currently, more and more evidence is accumulating that these substances can reduce the likelihood of developing a number of serious illnesses in humans (atherosclerosis, stroke, malignant tumors).

The benefits of the vitamins listed above and what foods contain them are described in the following sections of the article.

Vitamin C, good for heart function

When talking about which vitamins are beneficial, we should start with vitamin C (ascorbic acid), which is the most powerful antioxidant- a substance that neutralizes free radicals and thereby prevents damage to the body's cells. Ascorbic acid is necessary for the process of hematopoiesis, normalizes capillary permeability and regulates blood clotting. This healthy vitamin for the body, increases immunity, has an anti-inflammatory effect, strengthens the walls of blood vessels, thins the blood, helps reduce “bad” cholesterol, as it protects lipoprotein cholesterol high density(“good” cholesterol) from oxidation and, accordingly, the walls of blood vessels from the deposition of oxidized forms of cholesterol. The benefit of vitamin C for humans is also that ascorbic acid improves the body’s ability to absorb calcium and iron, significantly increasing the stability of vitamins B1, B2, A, E, pantothenic and folic acids in combination with an adequate amount of vitamin C.

Linus Pauling, two-time laureate Nobel Prize, greatest attention pays attention to this vitamin, which is very beneficial for the heart: “The amount of vitamin C that ensures maximum health - let's call it optimal dose, - has not been definitively established. But there is evidence that for different people this dose ranges from 250 mg to 10 g per day.” And further: “The optimal daily dose is about 2.3 g.” JI himself. Pauling took daily for decades high doses vitamin C and other vitamins. Great scientist before last days throughout his life (and he lived 93 years) he retained a clear mind, good physical fitness, high performance, actively led the International Academy of Sciences, which includes 118 Nobel Prize laureates. It is usually recommended to take vitamin C in doses of 300-500 mg in all months whose names contain the letter “r” (September, October, November, December, January, February, March, April).

The meaning of this one the best vitamins for the heart it is difficult to overestimate: a low level of ascorbic acid in the blood of people over 40 years of age (below 2 mg/l) increases the risk of myocardial infarction by 3 times!

Main plant sources of vitamin C in the diet

The main sources of vitamin C are foods plant origin: oranges, lemons and other citrus fruits, bell pepper, tomatoes, leafy green vegetables, cauliflower and cabbage, broccoli, Brussels sprouts, baked jacket potatoes, green onions, apples, peaches, apricots, persimmons, strawberries, black currants, melon, kiwi, rose hips, sea buckthorn, rowan.

Also sources of essential vitamins are herbs rich in ascorbic acid: parsley, sorrel, red pepper, cayenne pepper, oats, nettle, raspberry leaf, alfalfa, burdock root, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, peppermint, yarrow, plantain, red clover, skull cap

These heart-healthy vitamins are virtually absent from animal products.

Daily dose of vitamin C: 100-200 mg per normal conditions. For illnesses, injuries, stress, in hot climates, after 50 years, the dose should be increased to 200-400 mg.

Vitamin A to support heart function

The benefit of vitamin A (retinol) for the human body is that it actively participates in the redox processes of the body, including the regulation of protein synthesis, cholesterol content, metabolism, helps strengthen the walls of blood vessels, the functions of cell membranes, promotes the growth of new cells, slowing down the aging process, is necessary for the formation of bones, teeth, and fat deposits.

Vitamin A, which strengthens the heart, can be synthesized in the body as a result of the oxidative breakdown of beta-carotene. Vitamin A and beta-carotene neutralize very dangerous species free radicals - oxygen radicals and radicals polyunsaturated acids, thereby protecting cell membranes. The antioxidant effect of beta-carotene is expressed in the prevention of heart and vascular diseases, in protecting of cardio-vascular system people with angina pectoris in increasing the level of “good” cholesterol (HDL) in the blood.

When consuming foods containing vitamin A, it is necessary to simultaneously eat foods containing vitamin E, since its deficiency interferes with the absorption of vitamin A.

Zinc promotes the conversion of vitamin A into its active form Therefore, zinc deficiency leads to impaired absorption of vitamin A.

Sources of essential vitamin A for the body

Sources of vitamin A for the body– these are products of plant origin: red, yellow and orange vegetables and fruits (carrots, pumpkin, bell peppers, peaches, apricots, apples, grapes, watermelon, melon, rose hips, sea buckthorn, cherries), green vegetables (spinach, broccoli, green onions ), legumes (soy, green lentils, peas).

Also plant sources vitamin A are the following herbs: kelp, nettle, parsley, cayenne pepper, sorrel, oats, peppermint, raspberry leaves, fennel, lemongrass, plantain, sage, burdock root, alfalfa, bearberry, hops, horsetail, mullein, clover.

Animal products: milk, butter, sour cream, cottage cheese, cheese, egg yolk, liver (especially beef), fish fat, fish caviar.

Daily dose of vitamin A: 1000 mcg.

Vitamin E essential for the heart

What other vitamins are good for the heart and blood vessels and are recommended for regular use? Vitamin E (tocopheryl acetate) as an antioxidant slows down the formation of free radicals and lipid (fat) oxidation, thereby protecting cells from damage; prevents others fat soluble vitamins from destruction by oxygen, helping the absorption of vitamin A. Tocopherol takes part in tissue regeneration, in the formation of elastic and collagen fibers intercellular substance, which slows down aging and can even prevent the appearance of senile pigmentation. Vitamin E is important for the heart and blood vessels, as it is able to prevent increased blood clotting, improves peripheral circulation, has a beneficial effect on the condition of blood vessels, normalizes pulse, and reduces blood pressure, reduces blood viscosity, increases the level of “good” cholesterol. The required amount of vitamin E to strengthen the heart normalizes myocardial function, strengthens the walls of blood vessels, prevents thrombus formation, and significantly reduces the myocardial need for oxygen.

Mortality from heart disease is highest in people with a high need for vitamin E: men aged 35-50 years, women after menopause, and people with overweight bodies.

Daily dose of vitamin E: 12-15 mg.

Natural and food sources of vitamin E

Natural sources of vitamin E include avocados, green leafy vegetables, cereals, wheat germ, legumes, oats, soybeans, fatty fish, eggs, green vegetables, nuts (especially almonds, peanuts), apple seeds, vegetable oils(olive, sunflower, corn, cotton), turnip (fodder turnip), rose hips.

Also natural sources The following herbs contain vitamin E: flax-seed, nettle, oats, raspberry leaf, dandelion, alfalfa.

egg yolk, liver, milk.

Artificial supplements with vitamins E and A (beta-carotene) are not recommended for use in the diet, as there are no serious scientific evidence, confirming a reduction in the risk of cardiovascular diseases when taking vitamins and mineral elements V various combinations as food additives. Required natural vitamins that we get from food.

On beginning of XXI century, the peak of popularity of nutritional supplements with vitamins and minerals. American government organization Working group on disease prevention" in last years I re-examined the benefits of vitamin supplements. The conclusion is clear: there is no evidence that taking such drugs protects against stroke, hypertension, heart attack, or cancer. Taking vitamin E and vitamin A tablets may even cause harm. In 2013, experts stated that healthy people over 50 years old it makes no sense to take similar drugs for prevention purposes.

Vitamin B3, which strengthens the heart, and its sources

The following vitamins, which are essential for the heart and blood vessels, are B vitamins, necessary for energy production. For the cardiovascular system highest value represent vitamins B3, B5, Bg. Which vitamins are best for the heart cannot be answered unequivocally, since each of them performs its own function.

Vitamin B3(vitamin PP, niacin, nicotinamide and a nicotinic acid) It has vital importance to maintain the normal functioning of the body at all levels, especially for optimal blood circulation and healthy heart. Niacin is actively involved in more than 50 reactions during which fat and sugar release energy. Vitamins for heart function expand blood vessels and helps lower blood pressure.

Vitamin B3 is important for the heart, as it increases the chances of recovery for people who have already had a myocardial infarction. It helps fight four main risk factors for the occurrence or development of: low level“good” cholesterol (according to some scientific data, nicotinic acid can increase the concentration of HDL by 30%); high level"bad" cholesterol that accumulates on internal walls blood vessels (vitamin B3 reduces LDL levels by 10-20%); increased content lipoprotein (a), which is dangerous for the heart and blood vessels, which increases the likelihood of blood clots and contributes to arterial blockage (niacin in combination with vitamin C reduces this risk); high levels of triglycerides (blood fats), signaling the development of hypertension.

Eating foods with vitamin B3 to support your heart and sharply reducing your intake of sugar and other carbohydrates - best way cope with high levels of triglycerides in the blood.

Daily dose of vitamin B3: 20-60 mg

Sources of vitamin B3 in nutrition– these are products of plant origin: different kinds cabbage, spinach, tomatoes, carrots, broccoli, avocado, peas, soybeans, lentils, bread, cereals, rice bran, wheat bran, cereal grains, sunflower seeds, groundnuts(peanuts), sprouted wheat, buckwheat, uncrushed cereals - oats, barley, corn, rye and cereals made from them, beans, mushrooms, brewer's yeast, dried fruits. The content of easily digestible nicotinic acid in coffee is high.

Animal products: milk, dairy and dairy products, fish (especially tuna), meat and meat by-products (liver, kidneys).

Properties of vitamin B5 and its sources

One of the best vitamins for the heart and blood vessels is vitamin B5 (pantothenic acid, calcium pantothenate), which activates redox processes and normalizes lipid metabolism, thus participating in the metabolism of fatty acids. Pantothenic acid has a significant lipid-lowering effect due to inhibition of the biosynthesis of basic lipids, from which low- and very low-density lipoproteins are formed in the liver, regulates the ratio between “bad” and “good” cholesterol. Vitamin B5 is very important for the metabolism of carbohydrates, fats, amino acids, cholesterol, hemoglobin, histamine, acetylcholine. Pantothenic acid is necessary for the synthesis of adrenal hormones - glucocorticoids, which affects the treatment of heart and vascular diseases, arthritis, allergies, and also reduces negative impact stress. In the body, vitamin B5 is produced in significant quantities by E. coli.

Calcium pantothenate increases the effectiveness of cardiac glycosides.

Daily dose of this essential vitamin for the heart: 5-10 mg.

Food sources of vitamin B5 are plant foods: green leafy vegetables, cauliflower, barley, oatmeal and buckwheat, peas, brown, red and black rice, hazelnuts, yeast.

Animal products: egg yolk, milk and dairy products, fish caviar, chicken meat, offal (heart, liver, kidneys).

Vitamin B6 and its natural sources

And finally, it’s time to learn about the properties and sources of vitamin B6 (pyridoxine), necessary for normal metabolism. It is involved in the functioning of the central and peripheral nervous systems, participates in the synthesis of protein, hemoglobin, enzymes, prostaglandins, histamine, increases the use of unsaturated fatty acids, helps reduce the level of lipids and cholesterol in the blood, converts folic acid into its active form, stimulates hematopoiesis, improves contractility myocardium. Pyridoxine is synthesized in the body by intestinal microflora.

Vitamin B6 improves lipid metabolism in the presence of atherosclerosis. Vitamin B6 in combination with vitamin B12 prevents blockage of arteries (thrombosis).

Vitamin B6 acts as a diuretic (increases urine production), helping to reduce high blood pressure and thus protect the cardiovascular system.

Daily dose of vitamin B6: 1.5-3.0 mg.

Sources of vitamin B6. Products of plant origin: whole grains cereals, green leafy vegetables, potatoes, carrots, cabbage, corn, legumes, buckwheat and wheat cereals, rice, avocados, bananas, walnuts, molasses, field mustard, soybeans, yeast.

Herbs rich in vitamin B6: alfalfa, plantain, oat straw, catnip.

Animal products: egg yolk, fish, cod liver, oysters, milk, meat, offal (kidneys, heart, liver).

Now, knowing what vitamins are needed for the heart, do not forget that the normal functioning of the cardiovascular system (as well as other systems) is impossible without good nutrition which provides the body with all the necessary natural organic substances.

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Proper nutrition is a balanced diet that provides the human body with all useful substances and the vitamins he needs. If a person does not receive in the required amount, he will begin to feel unwell, or even get sick. To prevent this, stick to a diet that helps saturate your body with vitamins.

Vitamin C.

In order for the immune system to function normally, it is necessary to consume enough vitamin C. It will also support and restore bones, tissues, cartilage and teeth. In addition, this vitamin helps iron to be absorbed. If the body lacks vitamin C, there will be a risk of scurvy and anemia. Your hair will fall out and the wounds will heal very slowly. Vitamin C contains citruses, garlic, red peppers, spinach, berries, tomatoes, cabbage, kiwi and other fruits and vegetables.

Vitamin B2.

This important vitamin is involved in energy metabolism, is responsible for the health of your skin, your vision and nervous system. It is found in dairy products, bread, cereals, poultry and fish. If the body for a long time does not receive vitamin B2, you may develop cracks near your mouth, a rash on the skin, and a sore throat. If you are very sensitive to light, you are lacking vitamin B2.

Vitamin A.

This vitamin is present in carrots, liver, cheese, milk, butter, and spinach. Vitamin A is responsible for vision, health of the skin and mucous membranes. If the body does not have enough vitamin A, you will begin to see poorly in the dark, your skin will begin to peel and you will have poor appetite.

Vitamin D

This vitamin is needed for muscle strength and muscle growth. Vitamin D helps absorb calcium, which is responsible for the nervous system and cardiac function. Vitamin deficiency leads to rickets, an increased risk of fractures. Vitamin D can be obtained from milk, fish oil, butter, egg yolk.

Vitamin K

This vitamin is important for the body. It helps blood to clot. Vitamin K is found in vegetables, herbs and beans. If the body lacks this vitamin, a person is susceptible to various skin lesions.

Vitamin B12.

This vitamin synthesizes red and white cells. It can be obtained from products produced by animals, such as meat, milk, eggs. If the body does not have enough vitamin, a person develops anemia, fatigue, and loss of appetite.

We found out what the most important vitamins for the body person. Eat properly and balanced and stay healthy.

TO active substances Vitamins that ensure the functioning of the body include vitamins. Vitamins do not play a minor role in human life.

Vitamins entering our body and entering into a chemical reaction lead to the formation of the necessary enzymes involved in metabolic processes. This is what it's all about important role vitamins in the formation of enzymes.

The word “vitamins” is known to every child. Everyone is familiar with ascorbic acid, vitamin C, which is vital. Every person knows this terrible disease like scurvy, which is precisely caused by a lack of vitamins in the body. What are vitamins and what is the role of vitamins in human life?

Taking vitamins is very important for a person, but you should definitely consult a doctor, because an excess can be harmful, please do not forget about this.

The most important vitamins for humans

Vitamins - vita translated means life. Vitamins increase human performance, facilitate various diseases, are accelerators of chemical reactions occurring in the cells of the body. They are used not only for the treatment of vitamin deficiencies, but also for complex treatment various diseases.

Ascorbic acid. Vitamin C rich foods:

This vitamin increases the body's resistance to infections, it is also taken to prevent atherosclerosis, has a positive effect on cholesterol levels, and is also used for bleeding and poisoning.

Vitamin A. Humans can get vitamin A from food. If there is not enough of it in food, the darkness becomes thick and objects dissolve in the darkness. Therefore, with vitamins on helps us see in the dark. Vitamin A is essential immune system is a reliable protector of our body. Lack or deficiency of the vitamin causes infectious diseases and increases child mortality.

In the body, cavities consist of epithelial tissue, in the formation of which vitamin A takes an active part. These are the skin, stomach, throat, genitourinary system, eyes. With a lack of vitamin, bones, skin, respiratory tract and other systems begin to fail. But keep in mind that regular multivitamins can solve all your problems.

Actively participates in the metabolism of proteins, fats, carbohydrates, is very important during pregnancy, and prevents aging.

Vitamin D. Everyone knows that fish oil is very rich in this vitamin. If there is not enough vitamin, rickets can develop in children, and soft bones in adults. Plays a huge role in the formation of bones, regulates the metabolic processes of calcium and phosphorus. We can mainly get this vitamin in the summer, when the sun is at its peak.

Vitamin K. Contained in cabbage, lettuce, pumpkin, spinach, tomatoes, soybean oil. Has a hemostatic effect.

What are the B vitamins?

The role of group vitamins B in the human body is huge.

Vitamin B1 (thiamine) is its main vital important function for the body lies in the conversion of carbohydrates into energy. This vitamin is not found in our bodies and can be taken daily to avoid deficiency, which leads to disease. Thiamine is involved in metabolic reactions. And since it is present in food products, its deficiency can always be replenished.

Vitamin B2 - participates in fat, carbohydrate, protein metabolism, tissue growth, is necessary for humans good vision. Yeast is very rich in this vitamin. It is also found in small amounts in eggs, rye bread, milk, buckwheat, cheese, meat products.

Vitamin PP - nicotinic acid. This vitamin is important for the stomach and pancreas, lowers cholesterol, dilates the blood vessels of the heart, and is taken for liver diseases, ulcers, colitis, when wounds do not heal well. This vitamin is very important for the human body.

Products rich in vitamin PP:

Folic acid. It takes an active part in hematopoiesis, in growth processes, reduces fat deposition in internal organs. Very rich folic acid ordinary brewer's yeast.

Vitamin B6. actually consists of 3 different substances - pyridoxine, pyridoxal, pyridoxamine. In the body, they all perform the function of processing protein. Children need vitamin B6 for growth and development. It is essential for red cells and normal brain function.

Vitamin B12. Traditionally, vitamin B12 has had a reputation as an energy booster. Anemia is a type of anemia in those suffering from vitamin B12 deficiency. If there is no treatment for this condition, then this disease leads to fatal outcome. Foods that contain vitamin B12 include eggs, beef, liver and other types of red meat.

Be sure to consume animal products. They are a source of the vitamin B12 we need.

Such a variety of vitamins and minerals, complex drugs, How on natural basis, with so many different additives and dietary supplements that it makes your head spin, are perhaps fully represented in our pharmacies. Everyone can choose the appropriate option for themselves.

When taking any vitamins, be sure to consult with your doctor, because an excess of vitamins is also harmful, you do not need to constantly take vitamins, it is better to diversify your diet, because with food a person can provide his body with all the necessary vitamins.

Be healthy!