Caloriciness Minerals, Vitamins, calories. Chemical composition and nutritional value. Vitamins and minerals in food products all vitamins and trace elements that are needed for the body

    Vitamins and minerals are organic compounds and elements, the vital human body. Each of them is important for certain systems and organs and affects the overall condition and well-being. The lack of vitamins causes diseases, the decline of the forces leads to serious health consequences.

    Vitamins and minerals are the guarantee of youth, health and a slim figure. They are especially useful for sports people because they help the body to recover. This is due to their participation in the redox processes and synthesis of proteins, which contributes to accelerated metabolism.

    Sources of some minerals and vitamins

    Most vitamins and minerals The body is not able to synthesize independently, so it is necessary to take them separately or receive with food. To prevent the deficit of vitamins (avitaminosis), you need a competent diet. Below are the most important minerals and vitamins and products in which they are contained.

    Calcium

    Calcium is an indispensable mineral for the formation of durable bones, teeth and nails. At the same time, it is useful for the normal functioning of cardiovascular and nervous systems. He is responsible for the state of vessels (narrowing and expansion), participates in the regulation of muscle contractions.

    A man between the ages of 18 and 60 years per day should receive at least 900 mg of calcium, and over 60 years old - 1100 mg of calcium. Pregnant and lactating girls require about 1,500 mg per day. The largest calcium is contained in the following products:

    • nuts;
    • fish (and salmon);
    • olive oil;
    • pumpkin and sesame seeds;
    • herbs (dill and parsley);
    • cottage cheese, milk, cheese and other dairy products.

    Iron

    The iron is an important element that takes part in the redox and immunobiological processes. It is essential for. This is due to the fact that iron is part of some enzymes and proteins necessary to normalize metabolic processes. At the same time, iron has a positive effect on the nervous and immune system. His drawback necessarily affects the general state of health.

    Girls require 16 mg of iron per day, and men - 9 mg per day. The element is in meat, fish, seafood and fruit. The greatest amount of iron is contained in and pork (liver and language), mollusks, oyster, spinach, nuts (cashew), tuna and tomato juice.

    Magnesium

    Magnesium is one of the most important minerals that takes part in a number of enzymatic reactions. It has a positive impact on the work of digestive, nervous and cardiovascular systems, participates in the formation and strengthening of bones and teeth, reduces cholesterol levels.

    During the day, an adult is required at least 500 mg of magnesium. The richest minerals of nuts (almonds, peanuts), legumes, vegetables and wheat bran. For his better assimction, it is recommended to take products with a high content of calcium.

    Vitamin A.

    Vitamin A is the main component necessary for the full functioning of the immune system and real exchange. It improves collagen synthesis, positively affects the condition of the skin. At the same time, it reduces the likelihood of the development of pathologies of the cardiovascular system, which is especially relevant for people in the risk group.

    Most Vitamin A can be found in sweet potatoes, fish (especially, liver), cheese products, kurage and pumpkin. Adult men are required to obtain 900 μg (3000 IU) per day, and women are 700 μg (2300 me). During pregnancy and period lactation, the daily dose is equal to the norm for men.

    Vitamin C (ascorbic acid)

    Organization requires for the normal functioning of tissues (both bone and connective). It participates in the synthesis of collagen and steroid hormones, brings slags and toxins from the body. For adults (both men and women), the daily dose is 60-65 mg.

    It is the opinion that the most vitamin C is contained in citrus (orange). This is not quite like this: there are a number of products with an even large content of ascorbic acid, for example, Bulgarian pepper or. Vitamin from rich and vegetables, and fruits, and legumes. Below are a number of products with particularly high content:

    • fruits: Kiwi, Mango, Strawberry, Currant;
    • vegetables: pepper, broccoli, Brussels cabbage;
    • spices: Coriander and Timyan;
    • bean: peas and.

    Vitamin D.

    Vitamin D refers to the category of fat-soluble vitamins. It is formed under the action of sunlight, helps the body absorb calcium. Vitamin D is required for teeth and bones, makes them more durable. It normalizes the work of the nervous system and improves the condition of the skin. The persistent deficiency of vitamin D leads to a depressive state, obesity and deterioration of the work of the immune system.

    In addition to the Sun, it is obtained from food. The average rate for men and women aged 18 to 60 years is 600 meters. It is contained in dairy products (cottage cheese, milk, cheese), beef liver, mushrooms, grain and fresh fruit juices (mainly in orange juice).

    Omega-3.

    - indispensable fatty acids for the human body. They are involved in the regulation of blood clotting, normalize the work of the nervous and cardiovascular systems. Regular reception reduces the risk of heart disease and oncological diseases. Fatty acids are necessary to improve the condition of the skin and hair.

    Our body is not capable of producing omega-3 acids, so it is necessary to add products to the diet in which they are contained:

    • seafood (mussels, crab, lobster, mollusks);
    • fish (cod, salmon,);
    • fruit (kiwi, mango);
    • vegetables (Broccoli, Brussels Cabbage).

    Possible consequences of oversupply

    The overaffect of vitamins and minerals, as well as their deficiency, does not benefit the body, so it is important to observe the measure. It is not recommended to use the same product constantly and in large quantities. This also applies to drugs. An instruction with a dosage is attached to each vitamin-mineral complex to exceed which one should not.

    The most negative consequences of the human body has an oversupply of fat-soluble vitamins. The most dangerous among them includes vitamins A and D. For example, vitamin A is found in fish (salmon). With its re-equipment in the diet, a person may have rashes on the skin, lubrication in the joints or deviations from the nervous system - excitability and sense of anxiety.

    If you take vitamins and minerals in due quantity, the body will work in normal mode. In addition to health, they have a positive effect on the shape, the condition of the skin and hair.

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

What vitamins are contained in certain products? And what are their benefits? What is the daily rate of vitamins and minerals? You will learn about this from our article.

Daily norm of vitamins

The daily rate of vitamins for a person is defined as the average number of necessary substances at the rate of 2000 calorie nutrition. Since it does not take into account the individual features of a person, age and other factors, we recommend that you advise you with a doctor and, if necessary, increase or decrease the dosage of certain vitamins. The recommended daily rate of consumption of vitamins is presented in Table:

Vitamin / Mineral.

Food

Daily norm: ordinary person / bodybuilder

fish oil, butter, cheese, liver, yolk eggs, rosehip, apricots, pumpkin, carrots, orange fruits and vegetables

900 μg / 1200 μg

Maintaining good vision, improving the condition of the skin and hair, strengthening bones and teeth, normalization of reproductive function in both men and women

wheat bread made of coarse grinding flour, soy, beans, peas, spinach, liver, beef, pork

1.5 mg / 10-20 mg

Regulation of amino acid exchange, normalization of the nervous system, improved digestion, cardiac function, increase intelligence

liver and kidney, yeast, eggs, champignons, cottage cheese, broccoli cabbage, buckwheat, milk

1.8 mg / 10-20 mg

Increased endurance, improvement improvement, regulation of the exchange of proteins, fats and carbohydrates in the body

Sunflower Seeds, Spinach, Nuts, Carrots, Potatoes, Tomatoes, Cauliflower, Eggs, Liver, Fish, White Chicken Meat

2 mg / 20 mg

Stabilization of blood sugar levels, reduced "bad", improving the health, improvement of the liver

grain, coarse flour, fresh greens, spinach, leaf green salad, young cabbage, green peas, yeast

Synthesis proteins for muscle growth

Liver, heart, seafood, egg yolk, fish, crab, sour cream, cheese, kidneys, rabbit meat, cheese, cottage cheese, beef, brains, lung

Correct work of the central nervous system, hair growth, blood-driveing \u200b\u200badjustment

Fish oil, seafood, egg, fermented milk products, cottage cheese

10 μg / 20 μg

Strengthening the nervous and immune system, normalization of the work of the thyroid gland, preventing cancer tumors

Grain bread, vegetable oils, wheat seedlings and corn, nuts, legumes, Fat fish

15 mg / 100 mg

Antioxidant, neutralizing free radicals and slowing aging, facilitating PMS syndromes, heart and vessel protection

Mackerel, herring, salmon, tuna, trout, halibut, shrimp

Increased metabolic speeds, extension of dry muscle mass, skin improvement, increasing tone and general endurance, suppression of cortisol production

Spinach, Broccoli, Fresh Greenery, Listed Salad

120 μg -150 μg

Normalization of blood clotting processes, anabolic effect

Daily rate minerals

Most people do not follow the daily use of minerals, which causes the development of many diseases, as well as rapid fatigue, migraine, poor mood. If you want to get a daily rate of mineral substances, then diverse your diet. To choose the right products to help you our table:

Dairy Food, Fish, Nuts, Fresh Greenery

Muscle, heart and digestive system are needed for work. Strengthen bones and teeth, maintaining the function of blood elements.

Bean, bananas, potatoes

Normalization of the main processes in the body

sea fish, eggs, dairy products

eggs, Fresh Greenery, Bean, Tomatoes, Buckwheat, Nuts, Cocoa

Ensuring the main energy processes, bone strengthening

Cereal cultures, milk, cheese, walnuts, almonds, beef, yolk eggs

Muscular Massset, Testosterone Production

beef, fish, eggs, buckwheat, pomegranates, red caviar, apples

Ensuring the saturation of blood cells with oxygen (included in the composition of hemoglobin), participation in the synthesis of DNA

Nuts, eggs, liver, dairy products, cherry

Participates in oxidative reaction reactions

seafood, Sea Cabbage, Eggs, Iodized Salt

Normalization of the thyroid function

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  • Iron - causes a violation of the formation of erythrocytes (erythropois); height violation; fatigue all day and frequent night awakening; an increase in the risk of infectious diseases; anemia, unnatural skin pallor; general deterioration of well-being; hair liness and nails; frequent headaches; irritability; superficial and rapid breathing; gastrointestinal diseases; constipation and cracks in the corners of the mouth.

  • Magnesium - causes apathy, itching, muscle dystrophy and convulsions; diseases of the gastrointestinal tract; heart rate violation; Skin aging; fears; nervousness; impatience; insomnia; headache; constant feeling of fatigue; uncontrollable irritation. With the lack of magnesium, the body "steals" his bones. With prolonged magnesium deficiency in the body, enhanced calcium salts are observed in the walls of arterial vessels, heart muscle and kidneys.

  • Potassium - causes muscle dystrophy, paralysis of the muscles, disruption of the transmission of the nervous impulse and heart rate, as well as swelling and sclerosis.

  • Calcium - causes osteoporosis, cramps. The decrease in its blood concentration is fraught with disorders of the functions of the nervous system. With an excess of calcium in the body, it is deposited in various organs and tissues.

  • Sodium - causes hypotension, tachycardia, muscle cramps.

  • Phosphorus - causes growth disorders, bone deformations, rickets, osteomalacia. The laptop of phosphorus contributes to an excess of calcium with a deficiency of proteins and vitamin D, it is manifested by loss of appetite, apathy, a decrease in mental and physical performance, weight loss. The excess disrupts the absorption of calcium from the intestine, it slows down the formation of the active form of vitamin D, connects part of calcium in the blood, which leads to its removal of bones and deposition of calcium salts in the kidneys and blood vessels.

  • Iodine - calls the Basedov disease (diffuse toxic goiter), which is characterized by an increase in the function of the thyroid gland, accompanied by an increase in its size, due to autoimmune processes in the body, as well as the slowdown in the development of the central nervous system.

  • Manganese - causes weight loss, dermatitis, nausea, vomiting.

  • Cobalt - causes an increase in the synthesis of nucleic acids. Cobalt, manganese and copper warn the early gray hair and improve from a state, and also participates in the overall restoration of the body after severe diseases.

  • Copper - causes anemia.

  • Fluorine - causes a violation of growth; Violation of the mineralization process. Lack of fluorine causes caries. Excess fluorine causes osteochondrosis, change in color and shape of teeth, bone growths.

  • Zinc - causes a height violation, poor wound healing, lack of appetite, violation of taste, as well as an increase in prostate sizes.

  • Selena - causes anemia, cardiomyopathy, increasing growth and formation of bone tissue. High risk of disease cancer of the rectum, breast, uterus and ovaries, prostate, bladder, lungs and skin.

  • Chrome - causes the body to work with double energy to support sugar balance. As a result, an acute need for sweet occurs. Excess chromium in dust causes asthma disease.

  • Molybdenum - causes a violation of the sharing of sulfur-containing amino acids, as well as violations of the functions of the nervous system.

Everyone knows about the benefits of vitamins and trace elements. And even, in contrast to different power systems (rational, separate, all sorts of diets), does not cause disagreements. The human body does not produce them independently and therefore they need to come with food. From how much your diet is rich in vitamins and minerals, health and normal functionality of all organs and systems depends.

Tableted forms of vitamins are widely advertised, but still cause doubts about their utility. Chemistry has chemistry. And the fact that it is useful for the manufacturers of these artificially synthesized drugs for their wallet is not necessarily useful to us for our health. It is not necessary to forget about possible overdose. The body suffers from both the lack of vitamins and minerals and the excess of some substances in the diet.


The best sources of vitamins are seasonal vegetables and fruits grown in your region.But, unfortunately, vitamins and minerals are not able to accumulate in the body, therefore, in the summer, the previously distinguished vitamins are not enjoyed, so you look at the table of quite affordable products - sources of vitamins at any time of the year:


Also far from admission to the body of trace elements. We all heard about iron deficiency anemia (lack of iron), osteoporosis (lack of calcium), infertility in women (lack of zinc), hyperthyroidism (lack of iodine) ...

The following table shows all the basic trace elements, for which they are necessary, to what diseases their deficiency leads and in which products these minerals are contained:


Another disadvantage of artificially synthesized vitamins is that, as a rule, these are multivitamins collected in one capsule. And there are also added trace elements. On the one hand, it seems to be convenient, swallowed and went on business. And on the other hand ... How do we know how to react with each other, do not suit the "war" of a local scale in our unique body?

At least, many studies confirm that not all the ingredients of pharmacy polyvitamin are perfect for each other.