First of all, it is important to say that all vitamins should be taken only after passing the necessary tests and in accordance with the individually drawn up prescriptions of the doctor.. Experts distinguish such groups of vitamins, the deficiency of which in the body occurs most often: A, B, C, D and E.

basic information.

Vitamins are substances of various chemical structures that are not synthesized (or synthesized in small quantities) in the body, necessary to maintain metabolism and overall health.. Vitamins affect intellectual and physical performance, body weight, immunity and reproductive system.

They differ from other substances in that they are not included in the structure of tissues and are not used by the body as an energy source.. However, they are also part of all processes associated with the construction of tissues and energy production (as well as all other processes), because they affect the absorption of certain micro and macro elements.. For example, vitamin C improves iron absorption, which is important for anemia, and vitamin D3 promotes the penetration of calcium, which is also necessary for iron absorption (see, everything is interconnected).

Vitamins are water soluble and fat soluble. The context of its use depends on which category the substance belongs to.. The simplest example is to drink water or take it with food..

Since there are usually no reserves of vitamins in the body (with the exception of B12 and the PP group of substances), their reserve must be replenished systematically.. At the same time, it should be borne in mind that not only a deficiency, but also a surplus of a substance can negatively affect well-being.. As already mentioned, most often there is a deficiency of vitamins A, C, D, E and group B, let's consider everything in order.

Vitamin A (retinol).

Sources.

Retinol is found in animal products: liver, fish oil, butter, egg yolk, cream and sour cream. Carotene, which is often identified with vitamin A (we have been told since childhood that there is a lot of vitamin A in carrots, which is good for the eyes), is a provitamin A, that is, its predecessor. Carotenes are found in plant foods: carrots, tomatoes, peppers, persimmons, pumpkins, sea buckthorn. The human body cannot synthesize vitamin A from carotene, it needs a ready-made vitamin, and therefore vegetarians a priori have a lack of this substance.

Functions.

visual;

antioxidant;

reproductive;

antitumor;

anti-infectious.

Vitamin C (ascorbate).

The one that everyone has been hearing since the onset of the pandemic. Its sufficient amount in the body is especially important in winter..

Sources.

Fresh vegetables, fruits, berries and herbs. Especially rich in this vitamin are rose hips and black currants, as well as peppers, lemons and oranges.. Another source of ascorbate is cabbage, both fresh and sauerkraut (recall the story that James Cook gave sauerkraut to sailors against scurvy).

Functions.

normal hematopoiesis (promotes iron absorption);

collagen synthesis;

increased resistance to stress;

normal reproduction;

maintaining immunity.

It is important to note that vitamin C can be destroyed during food processing..

Vitamin D.

Sources.

Mackerel, herring and other fatty fish, cod liver, caviar and egg yolks. However, in all these products, the vitamin content is extremely low, and therefore many take it in the form of drugs.. At the same time, the body's demand for vitamin K2 increases, so they are most often prescribed in pairs..

Functions.

key role in calcium absorption;

improves insulin sensitivity (which reduces the risk of developing diabetes);

reduces inflammatory processes.

Vitamin E (tocopherol).

The name of the vitamin means " By the way, we have already told why vitamin E should not be taken in pills..

Sources.

Vegetable oils (main source), bread, buckwheat, cabbage, butter, egg yolk, seeds.

Functions.

antioxidant;

reproductive;

participation in the normal functioning of muscles and the functioning of erythrocyte membranes.

Vitamin B group.

This is a fairly extensive complex of vitamins.. Let us dwell on those of them, the deficiency of which occurs in the body most often..

AT 6.

Sources.

Mostly animal products such as eggs, liver, milk, and vegetable products - wholemeal bread, buckwheat, barley, millet. But the vitamin is less absorbed from cereals than from animal products..

Functions.

A key role in the metabolism of amino acids (this means the need for this substance for the normal functioning of the whole organism, and primarily for the functioning of mechanisms associated with proteins).

B9 (folic acid).

Sources.

From animal products - liver, kidneys, cheese, egg yolk, and from vegetable products - onions, lettuce, spinach, fresh vegetables, peas, cereals, bread.

Functions.

Of particular importance during pregnancy, it is necessary for the normal formation of the fetus. If you are currently in a position, pay attention to our article. In it you will find a detailed nutrition plan, painted by trimesters..

B2 (riboflavin).

With a lack of riboflavin, cracked lips, dry skin, eye fatigue and general muscle weakness are characteristic..

Sources.

Liver, kidney, yeast, eggs, milk, wheat, spinach. That is why a deficiency of this vitamin often accompanies a lack of animal products in the diet..

Functions.

Necessary for the formation of vitamins D, B6 and B9.

The main conclusion, first of all, is this: nutrition should be varied and sufficient.. Otherwise, the body may be seriously damaged.. If you notice weakness, fatigue, problems with the skin, blood vessels or vision, consult a doctor. It is always better to play it safe and drink the course of vitamins you need on time than to spend money on long-term treatment later..

Author: Tatyana Abramova miridei. com.