Caloriciness Minerals, Vitamins, calories. Chemical composition and nutritional value. Vitamins and minerals in food products Scientific table content of minerals in food

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

Video

Vitamins - "Health source" - words familiar from childhood to everyone, but more and more we began to perceive vitamins like pills, more and more began to appear articles about the shortage of vitamins and microelements that cannot be obtained from food products, but only from pharmacy tablets and biders . I wonder how people did without this panacea lived to today's days? Surely the whole thing in proper and balanced nutrition. The article presents a table of vitamins and trace elements from which you will learn about the content of vitamins in products and what vitamins to receive it is (for which vitamins and signs of their shortage are needed).

Every year, pharmacies and drugs appear more and more, it is interesting why? After all, pharmacies sell medicines that, in theory, treat us. Why then are more and more patients and more and more pharmacies?

Spring - the time of avitamnosis, i.e. Lacks of vitamins, and everyone together ran in the pharmacy. But, generously spending money on vitamins and trace elements in the pharmacy, it must be remembered that the constant reception of one vitamin leads to another shortage. Thus, the reception of vitamin B1 accelerates the loss of other vitamins of the V. group. It is obvious that the vitamins of the group into this pattern is not limited.

Someone will say: "Output one - multivitamins!" And here is not. Reception of vitamins should occur in the complex, and in There are no tablets of this complex. Tablets with polyvitamins do not protect us from diseases and, perhaps, even increase the risk of developing some malignant tumors. This sensational information appeared in one of the rooms of Lancet, the most influential scientific and medical journal in the world. Scientists have not yet imagine what this complex should be. Regarding this, there are no reliable data of science. In addition, studies have shown that in each third packaging of polyvitamins either lacks them, or, on the contrary, too much. And this is completely unsafe for our body.

In pursuit of health, you can cause great harm to the body, so try more to consume vitamins and trace elements in the form of fresh vegetables and fruits. Would you like to know what vitamins to take? See the tables of vitamins and trace elements:

Table of vitamins, content of vitamins in products

Name Vitamin	What is it needed for	Day norm	Signs of lack	The best sources
BUT (skin health)	Helps grow . Makes skin soft and elastic . Helloing mucous membranes . Useful for sight	1 mg per day, 100-200 g of specified products	Worsening at dusk . Dry and rough leather on hands, caviar legs . Dry and dull nails . Conjunctivitis . In children - growth delay	carrots, parsley, dry apricots (uryuk), dates, butter creamy, ice cream creamy, cheese.
B1. (intestinal health)	Promotes the normal function of nerves . Supports muscle growth and work . Makes skin smooth and velvet . Improves the work of the intestine	1-2.0 mg per day, in 300g specified products.	Lack of appetite . Constipation . Fatigue and irritability . Bad Son.	Soy, seeds, peas, beans, cereals oatmeal, buckwheat, millet, liver, bread with bran.
B2. (Lip and Eye Health)	Protects mucous membranes . Participates in the exchange of fats, proteins and carbohydrates . Useful for the eyes . Protects from ultraviolet	1.5-2.4 mg per day, 300-500 g of the above products.	Inflammation of mucous membranes . Itching and rubbed in the eyes . Dry lip . Cracks in the corners of the mouth . Hair loss	Green peas, wheat bread, eggplants, walnuts, cheese.
B6. (hair health and nails)	Participates in the exchange of amino acids and fat . Helps the work of muscles, joints and ligaments . Prevents atherosclerosis . Improves liver functions	2.0 mg per day, in 200-400 g of these products.	Dermatitis arises . The development of arthritis, myositis, atherosclerosis and liver disease . Excasability, irritability, insomnia	oatmeal, walnuts, buckwheat, pearl and bark, raisins, pumpkin, potatoes, hazelnuts, cottage cheese
D. (bone health) "Vitamin Sun"	Calcium and Phosphor Exchange . Growth and strengthening bones . Supports immunity When admission with vitamins A and C helps in the prevention of colds, helps in the treatment of conjunctivitis	2.5 μg per day, 100-200 g of these products.	Fatigue, lethargy . In children - Rahit . Adults - osteoporosis	egg yolk, white mushrooms, butter, sour cream, cream, Cheddar cheese.
E. (sex health)	Protects from carcinogen . Protects from stress Supports skin in a healthy condition . Promotes the absorption of proteins and fats . Beneficial effects on sex glands . Helps the work of vitamin A	10 mg per day, in 10-50 g of these products.	Muscular weakness . Infertility . Endocrine and nervous disorders	Unrefined vegetable oil, nuts, grain and bean seedlings, corn, vegetables.
FROM (the health of the whole organism)	Protects against infections . Strengthens the mucous membranes . Prevents atherosclerosis and strengthens the vessels . Normalizes the activity of the endocrine system . Prevents aging	from 75 to 150 mg	Immunity weakens and ceases to repulse cold and cold	1. Sea buckthorn, 2. Black currant, 3. Bulgarian pepper (green), 4. Parsley, 5. Dill, 6. Rosehip, 7. Broccoli, 8. Kiwi, 9. Khrena, 10. Cabbage. For comparison: oranges at 12th place, lemons - at 21st, and grapefruits only on the 23rd.

Mineral table (micro and macroelements in products)

Name	What is it needed for	Day norm	Signs of lack	The best sources
Iron	It is an integral part of hemoglobin. affects the process of blood formation and tissue breathing. normalizes the work of muscular and nervous systems. Fights with weakness, fatigue, anemia	10mg for men and 20mg for women, and 30mg for pregnant women	Anemia, otherwise "Malokroviya", when there are few red blood cells in the blood and low hemoglobin.	Grain products, legumes, eggs, cottage cheese. History, peaches, beans, peas, oatmeal and buckwheat, apricots
Zinc	Helps produce insulin .. Participates in fat, protein and vitamin metabolism, synthesis of a number of hormones .. increases the potency in men. Stimulates common immunity. Sophisticated infections.	15mg, pregnant and nursing women more - respectively 20 and 25 mg / day	Delay of psychomotor development in children. baldness. dermatitis. Reducing immunity and sexual function (in men - a violation of sperm production). Irritability, depression.	Solid cheeses, grain, legumes, nuts, buckwheat and oat groats, bananas, pumpkin seeds.
Copper	Participates in the synthesis of red blood cells, collagen (it is responsible for skin elasticity), renewal of skin cells. . Promotes the correct absorption of iron.		Anemia. Violation of hair and skin pigmentation. Temperature is below the norm. mental disorders.	Nuts, especially walnuts and cashews, seafood.
Cobalt	Activates a number of enzymes. Enhances protein production. Participates in the development of vitamin B12 and in the formation of insulin.		Vitamin B12 deficiency, which leads to metabolic disorders.	Beets, peas, strawberries and strawberries (in fresh or frozen).
Manganese	Participates in oxidative processes, the exchange of fatty acids. Controls cholesterol levels.		Cholesterol disorder. Atherosclerosis of vessels.	Soy proteins.
Molybdenum	Stimulates the metabolism. Helps the normal splitting of fats.		Violations of lipid (fat) and carbohydrate metabolism. Problems with digestion.	Milk and dairy products, dried beans, cruciferous (cabbage, spinach), gooseberry, black currant
Selenium	Slows down the aging processes. Strengthens immunity. . It is a natural antioxidant - protects cells from cancer.		Reduced immunity. Frequent colds infections. Worsening of the heart (arrhythmia, shortness of breath).	Grapes, white mushrooms, seafood.
Chromium	Controls the processing of sugars and other carbohydrates. Insulin exchange.		Increase blood sugar. Glucose absorption disorders. With a long deficit, a diabetes of the 2nd type can develop.	Whole grain products, mushrooms, seafood,
Fluorine	Participates in the formation of solid tissues of teeth and dental enamel. . Fortress bones.		The fragility of dental enamel. Inflammatory diseases of the gums (for example, periodontitis). Fluorosis	Fluoro comes mainly with drinking water. In some regions, water is specially fluorinated.
(endocrine system)	Responsible for the work of the thyroid gland. Controls the endocrine system. kills microbes. Strengthens the nervous system. Hashes a gray brain substance		In adults - an increase in the thyroid gland. The child ceases to grow. can delay mental development in children	Sea cabbage, seafood, as well as iodized products - salt, bread, milk (information about this should be on the package).
Calcium (Beauty of life)	Presents the strength of the bones and teeth. elasticity of muscles and internal organs. We are needed for the normal excitability of the nervous system and blood coagulation.	0.8-1 for pregnant women, nursing women up to 1.5 - 2	Pain in the bones and muscles, muscle cramps. Deformation of joints, osteoporosis (bone fragility). Dull faded hair. Brush nails. Destruction of teeth and inflammation of adhesion; irritability and fatigue

Want to get all the necessary nutrients naturally? We offer the best products that contain 20 most important nutrients.

From vitamin A to zinc
To be in good shape, your body requires a certain amount of nutrients, starting with antioxidants that struggle with diseases to heavy metals that strengthen bones. Despite the fact that you can get many of the nutrients by using additives to food, also almost all of them are in the products that you eat or should eat-every day. Want to get vitamins and minerals in a natural way? Here are the best products that contain 20 most important nutrients (and recipes in order to enjoy them with taste and benefit).

Vitamin A
For what it needs: Vitamin A plays a key role in maintaining immunity, in the reproductive process, as well as it is very important for vision. Vitamins that include beta-carotene help retina, cornea and eye shell properly function. Where to take it: in high concentration of vitamin A, it is contained in sweet potatoes; Only one medium baked sweet potato contains more than 28,000 international units (IU) vitamin A, or 561% of the recommended daily rate. Beef liver, spinach, fish, milk, eggs and carrots are also good sources of vitamin A.

Vitamin B6.
What is needed: Vitamin B6 is a common term for six different compounds that have similar effect on the body. These compounds are needed to absorb food, they also increase hemoglobin (part of your red blood cells), stabilize blood sugar levels and produce antibodies that are struggling with diseases. Where to take it: fish, beef liver and bird are good sources of vitamin B6, but food is rich in this vitamin-good news for vegetarians is chick or Turkish peas. One cup of canned chickpea contains 1.1 milligram (mg) of vitamin B6, or 55% of the daily rate.

Vitamin B12.
For what it is needed: Vitamin B12 is of great importance for a healthy nervous system, for the formation of DNA and red blood tauros. Prevents anemia, which causes fatigue and weakness. Where to take it: animal products are the best source B12. Cooked mollusks have the highest concentration, 84 micrograms (μg) - 1.402% of the daily rate - only 3 oz. (One milligram \u003d 1000 μg.) Vitamin B12 is also in beef liver, trout, salmon and tuna and added to many dry breakfasts.

Vitamin C
For what it is needed: Vitamin C is an important antioxidant, as well as the necessary ingredient in some key processes of the body, such as protein exchange and synthesis of neurotransmitters (Protein Metabolism and The Synthesis of Neurotransmitters). Where to take it: most people represent citrus, when they think about vitamin C, but sweet red peppers actually contain more vitamin C than any other product: 95 Mg Per Serving (Well Ahead of Orange and Just Edging Out Orange Juice, AT 93 MG PER SERVING). Other sources of large amounts of vitamin C are Kiwi, Broccoli, Brussels Cabbage and Melon.

Calcium
For what it needs: Calcium a lot for what is used by the body. More than 99% is necessary to strengthen the teeth and bones, and the rest is for blood vessels and muscles, cellular interaction and secretion of hormones. Where to take it: dairy products contain the highest amount of natural calcium; A simple degreased yogurt is leading - 415 mg (42% daily rate) in portions. Dark greens (like cabbage sheet and Chinese cabbage) is another natural source of calcium, which can also be found in vitamined fruit juices and cereals.

Vitamin D.
What is it necessary: \u200b\u200bVitamin D, which our body produces when our skin is exposed to sunlight, stimulates the absorption of calcium and the growth of bones. It is also important for cell growth, immunity and reduction of inflammation. Where to take it: Fatty fish, including a sword fish, salmon and mackerel, is one of the few natural food sources of vitamin D. (cod liver oil is a leader, since contains 1,360 meters in a tablespoon, and a sword It ranks second - 566 me, or 142% of the daily norm.) Most people get vitamin D, using such food such as milk, dry breakfasts, yogurts and orange juice.

Vitamin E.
For what it is needed: Vitamin E is a powerful antioxidant, which protects cells from harmful molecules known as free radicals. It is important for immunity, and for the healthy functioning of blood vessels, as well as for blood coagulation (for example, when you cut). Where to take it: While wheat germ oil contains more vitamin E than any other food product (20.3 mg per serving, or 100% daily rate), most people are easier to get vitamin E from sunflower seeds (7.4 mg in ounce, 37% of the daily rate) or almonds (6.8 mg in oz, 34% of the daily rate).

Folate (Folic Acid)
For what he needs: Pregnant women Folate - Vitamin Group B - helps prevent innate defects. It helps the rest in the development of new fabrics and proteins. Where to take it: Folate is contained in many products, including leafy green vegetables, fruits, nuts and dairy products. Beef liver has the highest concentration of this vitamin, but if you do not like the liver, then eat spinach, it also has a lot of this vitamin: 131 μg in half a cup (boiled), or 33% of the daily rate. Folic acid, artificial form of folate, is also added to many varieties of bread, cereals and cereals.

Iron for what it needs
Proteins in our organism use this metal for transporting oxygen and cell growth. Basically, iron in the body is contained in hemoglobin, protein in red blood cells, which ensures the transfer of oxygen in the tissue throughout the body. Where to take it: there are two forms of iron in food: hemskie iron (located in animal products, such as red meat, fish and bird) and non-hymmological iron (contained in vegetable food, such as lentils and beans). The chicken liver contains the largest amount of hem iron, 11 mg in portions or 61% of the daily rate.

Vitamin K.
Vitamin K is an important element in coagulation or blood coagulation. Without it, your body will not be able to stop the bleeding when you are dried or cut. Where to take it: green leafy vegetables are the best source of this vitamin, also known as Phillaxinone. Sheet cabbage contains the most of all this vitamin (1.1 mg per cup), then spinach (about 1 mg per cup), then plants such as repa, mustard and greens of beets.

Licopene (Antioxidant)
This chemical pigment is contained in red fruits and vegetables, has antioxidant properties. Some studies show that Licopean warns against a number of diseases, including heart disease and some types of cancer. Where to take it: tomatoes are the most famous source of licopean and, of course, it is contained in products prepared from tomatoes such as sauces, pasta and mashed potatoes, a cup contains up to 75 mg of licopin. Raw, untreated tomatoes are not so rich in lycopin, even watermelon contains a licopin more - about 12 mg in a slicing than a tomato, where it is only 3 mg.

Lysine
For what it is needed: Lizin, also known as L-lysine, is an amino acid that helps the body to absorb calcium and form collagen for bones and connective tissues. It also plays an important role in the production of carnitine, nutrient, which helps to regulate cholesterol. Where to take it: protein-rich foods of animal origin, especially red meat, are a good source of lysine, as well as nuts, legumes and soybeans.

Magnesium
For what it is needed: the body uses magnesium in more than 300 biochemical reactions, which include maintaining muscle and nerve functions, normalization of the rhythmic work of the heart and maintaining bone strength. Where to take it: wheat bran have the highest amount of magnesium in one portion (89 mg per quarter of a cup or 22% daily dose), but you have to use crude grains to benefit, since when the embryos and bran are removed from wheat (as in White and refined bread), magnesium is also lost. Other excellent magnesium sources are: almonds, cashews and green vegetables, such as spinach.

Niacin
For what it needs: Niacin, as well as his bias of vitamins of group B, is important for converting food into energy. It also helps to function normally digestive and nervous systems, as well as skin. Where to take it: dry yeast are one of the main sources of niacin, but a more appetizing option is peanuts or peanut butter; One cup of raw peanut contains 17.6 mg, more than 100% daily rate. Beef and chicken liver are especially rich in niacin.

Omega-3 fatty acids
For what they need: we are poorly relevant to fat, but some types of fats, including Omega-3 fatty acids, the type of polyunsaturated fats - in fact, in moderate quantities are very useful. Omega-3 is useful for the brain, and they also remove inflammation. Where to take it: there are two categories of omega-3 fatty acids: alpha linolenic acid (Ala) is in plant sources, such as vegetable oils, green vegetables, nuts and seeds, while eicosapentaenic acid (EPA) and docosahexaenic acid ( DHA) - which belong to the second category - are in fatty fish. In one bowl of tuna salad contains about 8.5 g of polyunsaturated fatty acids.

Potassium
For what it needs: Potassium is the most important electrolyte needed to control the electrical activity of the heart. It is also used to create proteins and muscles, and converting carbohydrates into energy. Where to take it: one medium baked sweet potato contains about 700 mg of potassium. Tomato paste, beet green and ordinary potatoes are also good potassium sources, as well as red meat, chicken and fish. Riboflavin for what it is needed: Riboflavin is another vitamin B - is an antioxidant that helps the body fight diseases, produce energy and produce red blood cells. Where to take it: the beef liver is the richest source of riboflavin, 3 ounces contain about 3 mg riboflavin. Do not love the liver? Fortunately, nitamined porridge (for example, Total or Kellogg "S All-Bran) contain almost as much vitamin.

Selenium
For what it is needed: Selenium is a mineral with antioxidant properties. The body requires a small amount of selenium, but it plays a significant role in the prevention of chronic diseases. It also helps to adjust the function of the thyroid gland and the immune system. Where to take it: only six - eight Brazilian nuts contain 544 μg selenium - it is 777% of the daily norm. But too much selenium is harmful, so adhere to another option - canned tuna (68 mg in 3 oz, which is 97% of the daily norm) - with the exception of special cases.

Tiamine
For what it is needed: thiamine, also known as vitamin B1, helps the body to convert carbohydrates into energy. In addition, it is very important to maintain the proper work of the brain and the nervous system. Where to take it: Dry yeast are the best source of thiamine, as well as riboflavin, 100 grams of yeast contain 11 mg of thiamine. You can get thiamine and from other products, such cedar nuts (1.2 mg in portions) and soy (1.1 mg).

Zinc
For which it needs: zinc is necessary for the immune system (you can see it in the composition of the medium of cold), as well as it plays an important role in touching and smelling. Where to take it: oysters contain the largest amount of zinc compared to any other products (74 mg in portions or almost 500% of the daily rate), but people more often get zinc from red meat and poultry. For example, three ounces of the roast beef contain 7 mg of zinc. Also crab is a good source of zinc.

Mineral	Product source Mineral	Functions in the body	Recommended daytime dose	Maximum allowable dose
Calcium (CA)	Milk, yogurt, solid cheese, as well as other dairy products; Green leafy vegetables (spinach).	Indispensable for the growth and fortress of bones, blood coagulation, muscle contractions, as well as transmission of nerve signals.	Adults 19-50 years old: 1,000 mg / day Adults from 51 years: 1 200 mg / day	2 500 mg / day
Chrome (CR)	Meat, Bird, Fish, Some Cereals	Helps control blood glucose level	Adult men 19-50 years: 35 300 μg / day Adult men from 51 years: 30 300 μg / day Adult women 19-50 years: 25 300 μg / day Adult women from 51 years: 20 300 μg / day Pregnant: 30 300 μg / day Nursing: 45 300 μg / day	Unknown
Copper (CU)	Seafood, nuts, seeds, wheat bran, cereals, wholegrain products	Participates in iron metabolism	Adults: 900 μg / day pregnant women: 1 000 μg / day nursing: 1,300 μg / day	10 000 μg / day
Fluorine (F)	Fluorinated Water, Some Sea Fish, as well as Some Toothpastes and Rinsers for Mouth	Prevents caries and stimulates the growth of bones	Adult men: 4 mg / day Adult women: 3 mg / day	10 mg / day
Iodine (i)	Specially cooked food, iodized salt, water	Participates in the synthesis of thyroid hormones	Adults: 150 μg / day Pregnant: 220 μg / day Nursing: 290 μg / day	1 100 μg / day
Iron (FE)	Sub-products, legumes, beef, eggs	Iron-containing hemoglobin is a key element of red blood cells. Iron is part of many enzymes	Men: 8 mg / day Women 19-50: 18 mg / day Women older than 51.: 8 mg / day Pregnant: 27 mg / day Nursing: 9 mg / day	45 mg / day
Magnesium (MG)	Green leafy vegetables; Nuts - especially almonds, Brazilian nuts, soy	Normalizes heart rhythm; important for the nervous system, muscle functions and bone strength	Men 19-30: 400 mg / day Men 31 and older: 420 mg / day Women 19-30.: 310 mg / day Women older than 31.: 320 mg / day Pregnant: 350-360 mg / day Nursing: 310-320 mg / day	The mineral obtained from products is not limited. If the source is additives or enriched products - 350 mg / day
Manganese (MN)	Nuts and legumes, tea, wholegrain	Important for the formation of bones and generation of a number of enzymes	Men: 2.3 mg / day Women: 1.8 mg / day Pregnant: 2.0 mg / day Nursing: 2.6 mg / day	11 mg / day
Molybdenum (MB)	Bean, grain, nuts	Extremely important for the synthesis of a number of enzymes	Adults: 45 μg / day Pregnant and nursing: 50 μg / day	2 000 μg / day
Phosphorus (pH)	Milk and dairy products, peas, meat, eggs, some cereals and bread	Plays a key role in the growth of bones. Supports cell functions, participates in the energy exchange of the body	Adults: 700 mg / day	Adults up to 70: 4 000 mg / day Adults from 70.: 3,000 mg / day Pregnant: 3 500 mg / day Nursing 4 000 mg / day
Potassium (K)	Bananas, yogurts, peel potatoes, citrus, soy	Responsible for normal water and electrolyte exchange; helps control blood pressure; Reduces the risk of risk of kidney stones	Adults: 4 700 mg / day Nursing: 5 100 mg / day	Unknown
Selenium (SE)	Meat and seafood, some plants grown on the soil enriched with selenium; Brazilian nuts	Regulates the activity of thyroid hormones; Protects cells from damage to free radicals	Adults: 55 μg / day Pregnant: 60 μg / day Nursing: 70 μg / day	400 μg / day
Sodium (NA)	As an additive in the cooking process	Important for water and electrolyte balance	Adults 19-50: 1 500 mg / day Adults 51-70: 1 300 mg / day Adults from 71.: 1 200 mg / day	2,300 mg / day
Zinc (Zn)	Red meat, some seafood	Supports immunity, nervous system, reproductive function	Men: 11 mg / day Women: 8 mg / day Pregnant: 11 mg / day Nursing: 12 mg / day	40 mg / day

You also need to remember the fiber and food fibers that we do not belong to any minerals or to vitamins, they do not have a nutritional value. However, the fiber due to its functions of the filler and sorbent is the desired and necessary element of the healthy nutrition of any person.

Table of vitamins and minerals in products will help you to decide on the necessary vitamins and microelements, their sources, and will also help you deal with the daily dose of each substance in which our body needs. Tables will help you to make diet, control the overall tone of your body and of course draw up a competent nutrition program.

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mineral Norm, Vitamins, Caloriesit is rich in such vitamins and minerals as: vitamin A - 100%, Bat caromethina - 100%, vitamin B1 - 100%, vitamin B2 - 100%, 100% vitamin - 100% vitamin - 100%, vitamin B6 - 100%, vitamin B9 - 100%, vitamin B12 - 100%, vitamin C - 100%, vitamin D - 100%, vitamin E - 100%, vitamin H - 100%, vitamin K - 100%, vitamin PP - 100%, potassium - 100%, calcium - 100%, silicon - 100%, magnesium - 100%, phosphorus - 100%, chlorine - 100%, iron - 100%, iodine - 100%, cobalt - 100%, manganese - 100%, copper - 100%, molybdenum - 100%, selenium - 100%, fluorine - 100%, chrome - 100%, zinc - 100%

What is useful for the norm of minerals, vitamins, calories

Vitamin A Responsible for normal development, reproductive function, skin health and eyes, maintaining immunity.
In carotine It is a provitamin A and has antioxidant properties. 6 μg beta-carotene is equivalent to 1 μg vitamin A.
Vitamin B1. It is part of the most important enzymes of carbohydrate and energy exchange, providing the body with energy and plastic substances, as well as metabolism of branched amino acids. The disadvantage of this vitamin leads to serious disorders from the nervous, digestive and cardiovascular systems.
Vitamin B2. Participates in oxidation reactions, contributes to an increase in the susceptibility of color with a visual analyzer and dark adaptation. Insufficient consumption of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, a violation of light and twilight vision.
Choline It is part of Lecithin, plays a role in the synthesis and exchange of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
Vitamin B5. Participates in protein, fat, carbohydrate exchange, shallowing of cholesterol, synthesis of a number of hormones, hemoglobin, contributes to the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. The lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6. Participates in maintaining an immune response, braking and excitation processes in the central nervous system, in the transformations of amino acids, tryptophan metabolism, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining the normal level of homocysteine \u200b\u200bin the blood. Insufficient consumption of vitamin B6 is accompanied by a decrease in appetite, disruption of the state of the skin, the development of homocysteinemia, anemia.
Vitamin B9. As a coenzyme is involved in the metabolism of nucleic and amino acids. Folate deficiency leads to a violation of the synthesis of nucleic acids and protein, the consequence of the inhibition of growth and cell division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the reasons, hypotrophy, congenital deformities and violations of the child's development. A pronounced link is shown between the level of folate, homocysteine \u200b\u200band the risk of cardiovascular diseases.
Vitamin B12. Plays an important role in metabolism and transformations of amino acids. Folate and Vitamin B12 are interrelated vitamins, participate in blood formation. The lack of vitamin B12 leads to the development of partial or secondary flange failure, as well as anemia, leukopenia, thrombocytopenia.
Vitamin C Participates in oxidation and restorative reactions, the functioning of the immune system, contributes to the absorption of iron. The deficiency leads to the looseness and bleeding of the gums, nasal bleeding due to increased permeability and the incidence of blood capillaries.
Vitamin D. Supports calcium homeostasis and phosphorus, carries out bone mineralization processes. The lack of vitamin D leads to a violation of the exchange of calcium and phosphorus in the bones, strengthening the demineralization of bone tissue, which leads to an increase in the risk of osteoporosis.
Vitamin E. It has antioxidant properties, it is necessary for the functioning of the genital glands, the heart muscle, is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of red blood cells, neurological disorders are observed.
Vitamin N. Participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient consumption of this vitamin can lead to a violation of the normal state of the skin.
Vitamin K. Adjusts blood intake. The lack of vitamin K leads to an increase in blood coagulation time, reduced prolromine in the blood.
Vitamin RR Participates in oxidative reactionary reactions of energy metabolism. Insufficient consumption of vitamin is accompanied by a violation of the normal state of the skin, the gastrointestinal tract and the nervous system.
Potassium It is the main intracellular ion that participates in the regulation of aquatic, acid and electrolyte balance, is involved in the processes of nerve pulses, pressure regulation.
Calcium It is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to the demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
Silicon It includes the structural component into the composition of glycosocaminoglycans and stimulates the synthesis of collagen.
Magnesium Participates in energy metabolism, protein synthesis, nucleic acids, has a stabilizing effect for membranes, it is necessary to maintain calcium homeostasis, potassium and sodium. The lack of magnesium leads to hypomagniasia, raising the risk of developing hypertension, heart disease.
Phosphorus Takes part in many physiological processes, including energy exchange, regulates acid-alkaline balance, is included in phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. The deficit leads to anorexia, anemia, rickets.
Chlorine We are necessary for the formation and secretion of hydrochloric acid in the body.
Iron It is part of various proteins, including enzymes. Participates in the transport of electrons, oxygen, ensures the flow of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobine-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Iodine Participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, the regulation of sodium transmembrane transport and hormones. Insufficient receipt leads to endemic goiter with hypothyroidism and slowdown in metabolism, arterial hypotension, growth in growth and mental development in children.
Cobalt Included in vitamin B12. Activates the enzymes of fatty acid exchanging and folic acid metabolism.
Manganese Participates in the formation of bone and connective tissue, is part of the enzymes comprising in the metabolism of amino acids, carbohydrates, catecholamines; We are needed for cholesterol and nucleotide synthesis. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, impaired carbohydrate and lipid metabolism.
Copper It is part of the enzymes with the redox activity and the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the process of ensuring the tissues of the human body with oxygen. The deficit is manifested by violations of the formation of a cardiovascular system and a skeleton, the development of connective tissue dysplasia.
Molybdenum It is a cofactor of many enzymes that ensure the metabolism of sessing amino acids, purines and pyrimidines.
Selenium - the essential element of the antioxidant system of protecting the human body, has an immunomodulatory action, participates in the regulation of the action of thyroid hormones. The deficiency leads to a disease of Kashin-Bek (osteoarthritis with multiple deformation of the joints, spine and limbs), diseases of Keshan (endemic myocardiopathy), hereditary thrombaster.
Fluorine Initiates bone mineralization. Insufficient consumption leads to caries, premature erasing of the enamel of teeth.
Chromium Participates in the regulation of blood glucose level, reinforcing insulin action. The deficiency leads to a decrease in glucose tolerance.
Zinc More than 300 enzymes are included in the processes of synthesis and decay of carbohydrates, proteins, fats, nucleic acids and in regulation of expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, the presence of malformations of the fetus. Recent studies revealed the ability of high doses of zinc to break the absorption of copper and the contribution to the development of anemia.

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