Vitamins are valuable substances for the human body. That's why it's important for people to use them not only in drugs but also in the form of food. What foods rich in vitamin A and b, will be discussed in the article. Moreover, it is important to use them as the norm, avoiding shortage and overdose.
The simplest method of obtaining necessary vitamins is considered proper nutrition. With them the body receives the necessary components. To balance the ration, it is necessary to consider, in what products most of the vitamins. Each substance has its own value for the body, so they need to each person. It is only necessary to consider normal.
Retinol is required for the prevention and treatment of diseases of view, bones, skeleton, mammary glands, respiratory system, cirrhosis, hypertension, atherosclerosis. Products with this vitamin can normalize the metabolic processes in the skin, improve resistance to colds and infections. So if in everyday life have to deal with eyestrain, you should know what foods rich in vitamin A. In this case, will require animal and vegetable products.
If retinol would come from food in the required amounts, it improves the permeability of cell membranes, synthesis of hormones of the adrenal cortex. Component improves sexual function, the thyroid gland. Food with vitamin a reduces the effect of carcinogens, and restoring the immune system, suppresses malignancy.
In any products lot of vitamin A? In plants there is no retinol, but it is in animal products:
In any product a lot of vitamin A? Treatment for night blindness used dishes made from undercooked liver (beef and pork). Retinol is present in fish oil. What foods contain a lot of vitamin A or carotenoids? This component has red / orange vegetables, fruits. In retinol karatinoidy into the body. Beta-carotene-rich spinach, parsley, lettuce, tomatoes, red pepper, zucchini, green peas, cabbage, sea buckthorn. Component is rose hip, pumpkin, peaches.
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To establish the doses of the substance in international agreements created by unit IU. Daily in the human body with food comes in 5,000 IU of vitamin A, which is equivalent to 1.5 micrograms. When compiling a diet we must know that the level of retinol is 1/3.
The Rest 2/3 of the daily requirement of the body must come from plant products that have carotene. The biological activity of such food 2-3 times lower, making kompensiruet the use of carotenes in 2-3 times more. There are experts who believe that prevention and treatment can exceed the maximum level in 3-4 times, but long overdose should be deleted.
About the excess retinol is evidenced by headache, itchy body, nausea, swelling, nervousness. With the use of normal products of overdose are not observed. If there are signs of excess, we need to refuse from food with vitamin a, but need some vitamin B.
Studies were identified, due to the long overdose of retinol and fish oil appear malignancy. Retinol tends to accumulate between the cell membranes, which contributes to the violation of their functions. Overdose of synthetic substances can be harmful during pregnancy.
The lack of vitamin And there is a violation of the organ of vision, reduced immunity, appears dry skin, rash, acne. This is evidenced by brittle hair, skin roughness, high fatigue. Due to the lack of foods with vitamin A you receive cellulite, disrupted the nervous system, digestive system.
This component is necessary for the body as well as the other vitamins. His presence will allow normal function to the body. Vitamin B1 (thiamine) helps convert food into energy. Its presence is required for healthy skin, hair, muscles, and brain.
The Daily norm is 1,2 mg for men and 1.1 µg for women. But the performance can vary depending on age, lifestyle. Due to the lack of component can occur nausea, constipation, insomnia, tearfulness, worsening of health.
Currently, the lack of a component is rare. Most of all, he is present in food. What foods rich in vitamin group? It is in plant foods: soybeans, peas, spinach, beans, products based on wheat flour. Less thiamine is present in potatoes, cabbage, carrots. From the animal products that valuable component in the liver, brain, kidney, pork and beef meat. Such products must be in the diet of each person.
Also called Riboflavin. The component is involved in the metabolism, necessary for normal functioning of the visual system, the skin and mucous membranes. It is needed in the synthesis of hemoglobin. Lack of the vitamin contributes to the reduction of appetite, pain in the head, burning of the skin. Also because of thisthere are pains in the eyes.
To avoid the unpleasant symptoms, it is necessary to include in the menu foods rich in vitamin B2. Men a day will be enough 1.2 g component, and women – 1.1 µg. Most of the Riboflavin is present in liver, kidney, yeast. Lesser amount of it is present in eggs and almonds. There is also a substance in the mushrooms, cheese, cabbage.
Thanks to vitamin B3, or nicotinic acid-releases energy from all food components. Substance synthesizes proteins, fats, involved in the production of various hormones. With a shortage of pellagra appears. Symptoms include aggression, dermatitis, confusion, paralysis and diarrhoea. The lack of substance becomes a cause of a violation of the intestinal microflora.
To make up For vitamin men and women in a day is enough 20 mg component. It is found in meat, whole grains, mushrooms, potatoes, nuts, egg yolk, green vegetables. It is abundant in yeast.
The Component is called Pantothenic acid. With its help heal wound, it synthesizes antibodies and performed the metabolism of proteins, fats, carbohydrates. The shortage appears burning feet and other neurologic symptoms.
The Norm for men and women is 5 mcg. The need for this component is met by specialized nutrition, because it is in many animal and plant products. Also, the substance produced by the body. It is in peas, hazelnuts, garlic, milk, fish eggs.
The Component required for the synthesis of hemoglobin and polyunsaturated fatty acids. If there is insufficient pyrodoxine observed depression, dermatitis, poor appetite. The norm in males is considered to be 1.7 µg, and women – 1.5 µg.
In any products with vitamin B6? Most of this component is in hazelnuts, walnuts, potatoes, sweet potatoes. They are rich in vegetables, fruits, berries.
Biotin releases the energy from components having a caloric value. If there is insufficient substance be dermatitis, hair loss, increased blood sugar, insomnia, muscle pain.
The Daily rate for a healthy person equal to 30-100 mcg. In small quantities the component is present in legumes, cauliflower, nuts, yeast, liver, kidney. A small number of substances are in tomatoes, spinach, mushrooms.
Folic acid is necessary in cell division. Because of its shortfall, anemia, apathy, digestive difficulties, memory loss, graying.
Vitamin B9 is needed during pregnancy. Daily rate is 200 micrograms. Folic acid is in green leafy vegetables, citrus fruits, beans, honey, baked goods.
Cyanocobalamin is required to create red blood cells, maintain growth and activity of the nervous system. The lack of a component becomes the cause of indigestion, enlargement of liver, nervous disorders. The daily rate is equal to 3 micrograms. Enters a substance with food. Therefore, it is important to remember that in any products lot of vitamin b 12? This will allow to saturate the organism with necessary substances.
What foods high in vitamin B12? More of this substance found in beef liver. Also it is the chicken hearts, pork liver. In what foods contain a lot of vitamin B12? It is in seafood, dairy products.
There are many other vitamins that are important for human health. These include C, PP, D. Each of these substances is necessary for full human development. We should not allow the lack of nutrients, to vitamin deficiencies. Therefore, nutrition should be balanced, which involves the receipt of all necessary substances. Then the body will not get any variety of ailments.
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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."
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