Vitamin K for what the body needs, where it is contained. Vitaminized drinks - what are they and who are they suitable for? What can be vitamin 100

Guys, we put our soul into the site. Thanks for that
for discovering this beauty. Thanks for the inspiration and goosebumps.
Join us at Facebook and In contact with

We are in website we care about health, so we decided to debunk some of the most popular myths related to vitamins for our readers.

Myth #1: Natural vitamins are better than synthetic ones.

This myth is detrimental to our health in several ways at once: first, the desire to fill the need for vitamins with the help of only natural products leads to an unbalanced intake of nutrients. Secondly, if you choose tablets with vitamins that are obtained by natural “mining” (not laboratory synthesis), this will only significantly affect your wallet. Synthetic vitamins require much lower production costs, as a result of which they are much more budget option maintaining health. There is also no study that confirms that they have any effect on the body other than natural vitamins.

Myth #2: Vitamins don't have an expiration date.

Even under conditions that are ideal for maintaining the effectiveness of tablets and powders, you will find an expiration date on the package for each vitamin. This does not mean that after its expiration, the vitamins will go to the "dark side" and harm you, but due to the decay of some elements, they will not bring any benefit either.

Myth #3: All vitamins are the same

Like diet, vitamins are tailored to the needs of the person who is going to take them. If you follow a vegetarian diet, you should take vitamin B12, which is not found in plant foods. If you rarely go to the sun - a group of vitamins D. A suitable vitamin complex for you can be prescribed by a general practitioner: he knows about your lifestyle and has the results of current tests in his hands.

Myth #4: Proper nutrition provides all the vitamins you need.

Of course, if you consume fortified foods in sufficient quantities (quite substantial, by the way), then you can do without taking pills. However, in Russia only 12-13% of products are fortified and they are not available in all regions.

According to the latest data, Russians are most deficient in vitamins B and D: even in a perfectly balanced diet in terms of proteins, fats and carbohydrates, we lose 20–25% of the vitamins we need.

Myth #5: Fruit is the best source of vitamins.

Fruits are certainly an excellent thing, but not only they store vitamins that people need for normal life. Here is a fruit alternative list of foods containing vitamins that you may not have thought about:

Group A vitamins: sweet peppers, carrots, cheese, butter.

B vitamins: cereals, whole grain bread, pork, liver, brewer's yeast, whole milk, cottage cheese, sausages, peanuts, tomatoes, potatoes, mushrooms, poultry, fish, greens.

Group C vitamins: pepper, cabbage, green pea, green onion, wild rose.

Group D vitamins: fish, cod liver, eggs, butter.

Vitamins of group E: vegetable oils, beans, bread, nuts, cereals.

Vitamins of group K: leafy greens, spinach, zucchini.

Vitamins of the H group: soy, peas, liver, kidney, yeast.

Myth #6: Vitamin complexes are not absorbed by the body

Complexes of 10 or more vitamins are designed so that they are absorbed as a group. The problem of vitamins that are not absorbed together with other elements exists rather in relation to ordinary foods: for example, pectin in apples does not allow vitamin C to be absorbed, and bran, which contains a large amount of B-vitamins, prevents most other vitamins from “settling down”. " in the body.

Myth #7: Cooking destroys vitamins.

During heat treatment (boiling, frying, etc.), the cell walls of many products are destroyed - allowing some nutrients and vitamins, on the contrary, be released. It all depends on the type of product and the vitamin you hope to get from it: while processing, carrots lose about 90% of vitamin C, but fat-soluble compounds such as A, E, D and K are preserved well.

Myth #8: You can't overdose on vitamins.

It always seems to us that if something is “good”, it cannot be too much. However, with regard to vitamins, this is not entirely true: indeed, in order to healthy body serious impact, you will need a lot of vitamins. But at the same time, an excess of vitamin A will cause you joint pain, nausea, or abnormal liver function. It is also important to pay attention to the harmonious intake of other vitamins, especially if you are pregnant or have a particular susceptibility to certain elements.

Myth #9: Foreign vitamins are better than domestic ones.

Any drug that is produced or supplied to Russia goes through the process of registration and certification. Russian laboratories use the developments of foreign laboratories, since there are no factories for the synthesis of vitamins in our country. It is likely that foreign and Russian analogues adjacent to the same shelf were produced at the same enterprise according to the same formulas.

You can find registration information regarding a particular drug on the Rospotrebnadzor website.

Myth #10: Vitamin C helps with colds.

Speaking of vitamins, it's important to start by saying that, yes, our lives do depend on them. This, however, does not mean that we all need to be healthy. Most of the research on the topic comes to a consensus - a person does not need vitamins in the form of tablets if he eats properly and diversified.

This conclusion, writes Popular Science, came in the course of a recent systematic analysis of studies published in the Journal of the American College of Cardiology. Just like in a 2002 meta-analysis published in the Journal of the American Medical Association to determine whether multivitamins can prevent certain diseases (spoiler: no, except for special indications).

And yet, if you don't get enough of these vital vitamins, you will get sick and possibly even die. Another thing is that usually a person receives just as much as he needs from the products that he is.

What is the danger of an excess of vitamins

This is not to say that vitamins in supplements are dangerous in and of themselves. But if you want to take them, you should not self-medicate: consultation with a specialist will help, firstly, to make right choice and second, to avoid suboptimal vitamin intake, which studies have shown to increase the risk of osteoporosis and some types of cancer.

So, too much fat-soluble vitamins can cause toxic buildup of body fat, and too much antioxidants (vitamins A and E) can promote cancer by scavenging free radicals to destroy bacteria and potentially cancerous cells.

Health experts around the world are reminding us that some of the ingredients found in vitamin complexes may also be found in the fortified foods and drinks we consume. As a result, a person, without knowing it, can receive more of certain vitamins than he thinks. And more than he really needs.

It is known, for example, that an excess can cause liver damage and birth defects in the fetus if we are talking about a pregnant woman. And excess iron can lead to intestinal disorders. Not to mention, studies regularly show that even the most innovative supplements can never replace products.

From A to K: the rules of a healthy diet

For those who want to choose the most balanced diet for themselves, the best option is one that contains these 13 vital vitamins.

Vitamin A

What is he doing: maintains healthy teeth and bones, monitors the condition of the mucous membranes and skin.

Where to get: dark leafy greens, egg yolks, enriched dairy products (some cheeses, yogurts, oils - all attention to the label), liver, fish, beef.

In America, 85% of people consume vitamins daily, in Japan - 87%, in Europe - 60-65%. In Russia, this figure barely reaches 30%. And this also affects the duration and quality of life.

How to take vitamins correctly, says the head of the laboratory of vitamins and minerals of the Federal research center nutrition, biotechnology and food safety, candidate of biological sciences Natalia Zhilinskaya.

Yulia Borta, AiF.ru: Natalia Viktorovna, what vitamins, according to recent studies, do Russians lack?

Natalia Zhilinskaya: Basically, there is a deficiency of vitamin D, as well as vitamins of groups B and E. A part of the population has a lack of several vitamins at once. At the same time, our body needs vitamins constantly. diet modern man(with a calorie content of 1800 kcal for women and 2500 kcal for men) does not allow you to fully provide the body with vitamins and minerals. Simply put, we cannot eat the right amount of food to provide our body with the full range of vitamins and minerals from food. If we eat more, we will get fat, we will get a whole bunch of diseases associated with overweight, which more than 50% of the population over 30 already have. It has been established: even if the diet is as varied as possible, a person still receives less than 20% of vitamins (if he adheres to an adequate calorie diet). And if we take into account the transportation of vegetables and fruits, repeated heating and freezing of dishes, it turns out that there are even fewer vitamins in them. Do we eat a lot of black bread, cereals from cereals, liver, fish? And these are vitamins of group B, D, A, omega-3 fatty acid.

Therefore, vitamin and mineral complexes must be taken additionally.

How to choose vitamins? In the pharmacy, beautiful packages with them occupy entire shelves, but the composition and doses are different.

- Ideally, of course, first get a doctor's consultation so that he prescribes tests and, on their basis, determines how many and what vitamins are missing, and then he recommends vitamin-mineral complexes with just the right dosages.

However, in practice, many prescribe vitamins themselves. We must pay attention to individual characteristics body: gender, age. There are vitamin and mineral complexes for men, women, children. At the same time, on the shelves of pharmacies and shops in recent times not only foreign-made vitamin and mineral complexes are presented, but also the range of innovative high-quality domestic products is expanding.

- It is necessary to proceed from what dosage of vitamins is indicated on the package. The most common are: 50%, 100% and more than 100% of the daily requirement. Given these dosages, the manufacturers themselves write in the instructions for use how and how much to take.

- And how to navigate and understand what dosages are needed?

The more varied the diet, the more vitamins the body receives. If a person adheres to a restrictive diet, he may need individual vitamins in higher doses.

Physical activity also requires additional intake of vitamins. For example, athletes or those who are actively involved in fitness need higher doses of vitamins A, C, group B, as well as minerals: calcium, copper, zinc, magnesium.

Is it possible to overdose on vitamins if a person started taking them on his own? Or is the excess excreted by the kidneys?

- Only an excess of water-soluble vitamins can be excreted from the body. These are B vitamins and vitamin C. Fat-soluble vitamins - A, E, D, K - tend to accumulate in the body. (By the way, for this reason, some manufacturers deliberately slightly reduce the dosage of such vitamins in relation to the daily requirement) Of course, they can lead to negative consequences for the body, but only if the daily intake is exceeded dozens of times.

— Is it possible?

— If a person buys a vitamin-mineral complex that is approved for sale in Russia and on the territory of the Customs Union, then there is no risk of overdose, since during the state registration of this product, the appropriate authorities strictly check the compliance of dosages of vitamins and minerals with the requirements of the current regulatory and legislative framework. The number of the certificate of state registration is usually indicated on the packaging and in the instructions for the drug. But if you buy vitamins on the Internet, then there is no guarantee. For example, in the US, some vitamins do not have upper intake limits. Therefore, the dosages in such vitamin-mineral complexes can be several times higher than Russian ones. In addition, some people buy several jars of vitamins or biologically active food supplements at once: for eyes, immunity, strong bones, etc. They take handfuls, and then wonder why they feel bad.

Individual intolerance to the components included in the vitamin-mineral complex is possible: these can be dyes, flavors, and other additives. Other side effects(if you take the drug as written in the instructions) you should not be afraid.

It must be remembered that vitamins should not be taken on an empty stomach either. It is usually recommended to take them during or after meals. Only chewable lozenges are chewed, not tablets or capsules. You need to drink vitamins with a sufficient amount of ordinary water.

- Nevertheless, there is a lot of writing on the Internet that artificial vitamins (except vitamin D) can be harmful. They are allegedly less absorbed than vitamins from natural products, and can even cause cancer.

- Synthetic vitamins are no worse than those that are part of food products. Chemical formula these substances are the same. Moreover, the absorption of vitamins from foods is often determined by the absorption of their synthetic counterparts.

Everything needs a reasonable measure. Do not think that if you take vitamins and antioxidants in handfuls, you will immediately look younger and ensure your health. Supplementation with vitamins only helps maintain health along with rational nutrition and physical activity.

Helpful Hints

*
*
*

Introduction (or briefly about the benefits of vitamins)

From time immemorial, people have been trying to uncover the secret of eternal youth. These attempts do not stop today, because we all want to live long, while remaining beautiful and healthy. Unfortunately, a miraculous elixir has not yet been created that will help us fight old age, so each of us must take care of our health on our own.

And vitamins will help in this difficult matter, which are essential nutrients that are not synthesized. human body(an exception is nicotinic acid). Therefore, the body must receive vitamins from the outside, namely from food.

At the same time, it is important to understand that vitamins should be ingested in moderate doses, but regularly, since a deficiency of at least one of them can lead to serious disruptions in the functioning of human systems and organs.

The lack of vitamins leads to the following disorders in the body:

• increased physical and mental fatigue;
• weaknesses;
• irritability;
• sleep disorders (this can be both insomnia and drowsiness);
• deterioration of memory and attention;
• weakening of the immune system;
• difficulty in the formation of bones and teeth.

And this is not a complete list of problems that you may encounter if you do not include enough vitamins in your diet.

What vitamins are necessary for the full functioning of the body? We answer: A, D, E, C, K, P, H, F, N, B vitamins.

In this article, we will talk about the benefits of vitamins A, C, D, E, F and K, as well as what their deficiency can lead to. We will find out which foods contain certain substances, and in what dosages they should be consumed. After all, it is extremely important to “not overdo it” with the consumption of vitamins, since “a lot” is not always “useful”. Why? To answer this question, it is necessary to say a few words about the classification of vitamins, which are fat-soluble and water-soluble.

Fat-soluble vitamins are able to accumulate by the body itself, that is, they can be used later as needed. Fat-soluble vitamins include vitamins A, D, E, K, F. All other vitamins are water-soluble, they are not accumulated by the body, but are used immediately, after which they are washed out with urine.

Thus, there is a danger of poisoning (in other words, overdose) by repeatedly exceeding doses of exactly fat-soluble vitamins. But an excess of water-soluble vitamins does not pose significant harm to the body, unlike their deficiency, because a person needs water-soluble vitamins every day, the intake of which may be irregular (one of the main reasons for the deficiency of this class of vitamins is restrictive diets in general and mono-diets in in particular).

Conclusion! A nutritious and varied diet is a sure way to health and longevity. And vitamins in such nutrition are far from the last place.

Vitamin A (retinol)

© krzysztofdedek / Getty Images

Fat-soluble vitamin A exists in two forms:

• ready-made vitamin A (or retinol), which enters the body with food of animal origin;
• provitamin A (or carotene), which is transformed into vitamin A by the action of the enzyme carotenease (provitamin A is vegetable form vitamin A).
• Increasing the body's resistance to infections that affect the respiratory system.
• Preservation of youth and beauty of the skin.
• Promoting the growth, proper formation and strengthening of bones, hair and teeth.
• Prevention of the development of "night blindness": for example, there are photosensitive substances in the retina of the eye, which provide visual functions. One of the components of such substances is vitamin A, which is responsible for the adaptation of the eyes to the dark.
• Ensuring redox processes.
• Slowing down the aging process.
• Prevention of the development of cardiovascular diseases.
• Strengthening immunity.
• Defence from cancer(in particular, from breast cancer, as well as endometrial and prostate cancer).
• An increase in the content of the so-called "useful" cholesterol in the blood.
• Prevention of the development of atherosclerosis.
• Increasing resistance to cancer.

Benefits of Vitamin A

The main symptom of vitamin A deficiency is night blindness. To discover this disorder it is enough to go from a bright room into a dark one and observe the reaction of the eyes.

So, when adapting the eyes to the dark for a few seconds, there is no reason to worry about a vitamin A deficiency. If the eyes "get used" to the dark for about 7 - 8 seconds, then you should think about including foods rich in carotene and retinol in your diet.

If the eyes do not adapt to the dark for more than 10 - 20 seconds, then the help of a specialist is needed.

But! You should be afraid not only of a lack of vitamin A, but also of its overabundance. So, more than 100,000 IU of vitamin A per day in adults and 18,500 IU in children can provoke a toxic effect.

Vitamin A deficiency

Children:

• up to a year - 2000 ME;
• 1 - 3 years - 3300 ME;
• 4 - 6 years - 3500 ME;
• 7 - 10 years - 5000 ME.

Women:

• pregnant women - 6000 ME;
• lactating - 8250 IU;
• the average norm in general is 5000 IU.

Men – 5000 ME.

What foods contain vitamin A?

The main sources of carotene (per 100 g):

• carrots (variety "carotel") - 15,000 IU;
• parsley - 13,000 IU;
• sorrel and mountain ash - 10,000 IU;
• fresh green peas - 200 IU;
• spinach - 10,000 IU;
• peas - 800 IU;
• lettuce leaves - 3200 IU;
• pumpkin (pumpkin seeds in particular) - 1600 IU;
• tomato - 850 IU;
• peach - 750 IU;
• apricot - 700 IU;
• white cabbage - 630 IU;
• green beans - 450 IU;
• blue plum - 370 IU;
• blackberries - 300 IU.

In addition, provitamin A is found in such products. plant origin:

• Red pepper;
• potato;
• green onions;
• rose hip;
• sea ​​​​buckthorn;
• prunes;
• lentils;
• apples;
• gourds;
• nettle;
• peppermint.

The undoubted leader in the content of carotene is carrots. Here are some interesting facts about this tasty and healthy vegetable.

Fact 1. According to studies, people who regularly consume carrots have a 35 to 40 percent reduced risk of developing macular degeneration.

Fact 2. Eating carrots reduces the risk of developing breast cancer, as well as lung and colon cancer (and all thanks to special substances - falkarinol and falkariniol, which have anti-cancer effects).

Fact 3. Not many people know that carrots are a natural antiseptic that can prevent the spread of infections, for which it is enough to attach boiled or raw carrots to cuts or wounds.

Fact 4. The water-soluble fiber found in carrots helps lower cholesterol, bile, and liver fat, cleansing the intestines and speeding up the process of removing toxins.

Fact 5. The minerals that make up carrots strengthen tooth enamel, protecting it from damage.

Fact 6. Research conducted at Harvard University found that people who eat more than six carrots a week are less likely to have strokes than those who eat only one or two carrots a month.

The main sources of retinol (per 100 g of product):

• herring - 110 IU;
• beef liver - 15,000 IU;
• pork liver - 5000 IU;
• veal liver - 4000 IU;
• unsalted butter - 2000 IU;
• sour cream - 700 IU;
• low-fat cottage cheese - 130 IU;
• fatty cottage cheese - 800 IU;
• milk - 90 IU.

Also natural sources of retinol are fish liver oil, egg yolk, caviar, cheese and margarine.

Finally, we present Golden Rule vitamin A intake: the vitamin activity of carotene is three times less compared to retinol, therefore, the consumption of plant products should be three times higher than the intake of food prepared from animal products.

Vitamin C (ascorbic acid)

Vitamin C (its second name is ascorbic acid) is considered to be the greatest gift of nature. Why? The fact is that the ascorbic acid molecule easily overcomes many obstacles, taking an active part in all vital processes of the human body.

Interesting fact! Back in 1747, medical student James Lind, studying at the University of Edinburgh, found that citrus fruits help cure scurvy, a painful disease that claimed the lives of a large number of sailors at that time. Only two centuries later (to be precise, in 1932) the secret of citrus fruits was discovered. It turned out that the substance that cures scurvy is ascorbic acid, 10 mg of which per day is enough to prevent scurvy. Such a dose of ascorbic acid is contained in two small apples, one boiled potato or 250 g of fresh grapes.

But! Since ascorbic acid is a water-soluble vitamin that is quickly excreted from the body, doctors say that a daily dose of 10 mg is not enough to ensure the normal functioning of the body.

Benefits of Vitamin C

The main function of vitamin C is to maintain an optimal level of collagen, as well as protein - substances necessary for the full formation of connective tissues not only in the skin, but also in ligaments and bones.

In addition, vitamin C ensures the flow of metabolic and redox processes in the body, strengthens blood vessels, accelerates the healing process, protects the body from various infections and blocks toxic substances present in the blood.

Finally, ascorbic acid is a faithful companion slim figure, since this substance promotes reactions that convert fats into an absorbable form.

Vitamin C deficiency

There are two main signs of a lack of ascorbic acid in the body:

• coarse red lines appear on the lower part of the tongue;
• red spots appear on the skin of the shoulders (sometimes there are groups of small red specks or scales).

In addition, the following signs indicate a vitamin C deficiency:

• bleeding gums;
• fast fatiguability;
• predisposition to colds;
• sleep disturbance;
• hair loss.

But an overdose of this vitamin (provided it is obtained from plant products) is extremely rare. Yes, such side effects as a decrease in capillary permeability, blurred vision or atrophy of the adrenal glands can develop only with prolonged use of more than 100 mg of ascorbic acid per day.

Daily intake of vitamin C

Children:

• 1 - 3 years - 20 - 35 mg;
• 4 - 6 years - up to 50 mg;
• 7 - 10 years - 55 - 70 mg.

Women:

• pregnant women - 300 - 400 mg;
• lactating - 500 - 600 mg;
• the average norm in general is 200 mg.

Men - 200 - 500 mg.

Important! Patients with bone fractures, as well as those suffering from heart disease, tuberculosis and rheumatism, it is recommended to increase the dose to 2000 mg per day.

What foods contain vitamin C?

The leader in the content of vitamin C is rose hips, in the fruits of which there are 550 mg of ascorbic acid per 100 g of fruits (while in dried rose hips the amount of this vitamin can reach 1100 mg).

Second place is occupied by parsley, which contains about 130 - 190 mg of vitamin C.

In addition, ascorbic acid is found in such products:

• sea ​​buckthorn berries - 250 - 600 mg;
• strawberries - 50 - 230 mg;
• blackcurrant - 150 - 260 mg;
• citrus fruits - from 15 to 50 mg (most of all vitamin C is found in lemons - about 40 - 70 mg);
• horseradish - 100 - 140 mg;
• strawberries - 60 mg;
• fresh pineapple - 25 mg;
• banana - 25 mg;
• fresh cherries - up to 8 - 10 mg;
• broccoli and Brussels sprouts (pink) - 90 - 120 mg;
• white cabbage fresh and sauerkraut - 70 mg (such a content of vitamin C in fresh cauliflower);
• green young onions - 25 mg;
• raspberries - 25 mg;
• mango - 40 mg;
• green pepper - 100 mg;
• radish - 135 mg;
• spinach boiled and fresh - 30 - 60 mg.

The given norms are indicated based on 100 g of the product.

This vitamin is also found in products of animal origin, namely in chicken, beef, calf liver and kidneys.

Important! During heat treatment, vitamin C is easily destroyed, so it is practically absent in boiled foods. The content of ascorbic acid is significantly reduced during long-term storage, salting, marinating and freezing products. So, greens stored in the refrigerator lose up to 10 percent of vitamin C after a day. The only exception to the rule is sour cabbage, which retains the original content of this vitamin.

Interesting fact! The loss of ascorbic acid largely depends on the type of cooking: for example, about 70 percent of vitamin C is destroyed in water, while only 8-12 percent is destroyed in steam. In general, it is recommended to store ascorbic acid (namely, products containing it) in an acidic environment.

Vitamin D

Fat-soluble vitamin D, represented by two forms - D2 and D3, is known to many as effective remedy, which prevents the development of rickets and helps to cure this serious disease, which affects mainly children.

Distinctive feature of this vitamin is that it can enter the body not only with food, but also be synthesized due to the action sun rays. The sun is the main source of this vitamin (for this reason, biochemists consider vitamin D a hormone).

Important! With regular sunbathing, the skin receives a sufficient amount of vitamin D, although certain conditions are necessary for its production, including:

• Times of Day: so, in the morning (immediately after sunrise), as well as in the evening (during sunset), vitamin D is produced as actively as possible;
• color of the skin: in fair skin, this vitamin is produced in greater quantities than in dark-skinned and black people;
• age: in the process of aging, the skin synthesizes vitamin D less and less;
• air condition: for example, dust, emissions from industrial enterprises, gas pollution interfere with the normal intake of sunlight, which leads to an increased risk of developing rickets in children.

Important! It should be remembered that "sunbathing" should be taken in moderation, while it is important to saturate the body with certain minerals and vitamins that help neutralize the carcinogenic effects of sunlight.

Interesting fact! In addition to the sun, the formation of this beneficial vitamin promote massage, contrasting water and air baths, providing the so-called "internal massage" of the capillaries, which enhances the movement of fluids in the body, promotes cell renewal and normalization of the hormonal work of the endocrine glands.

Benefits of Vitamin D

The main task of vitamin D - help the body absorb calcium, which will ensure the proper formation of bones and teeth. In turn, a decrease in the level of calcium directly in the blood can provoke a violation of muscle contractions (up to cardiac arrest).

But the benefits of vitamin D do not end there, because it is involved in the regulation of cell reproduction, strengthens muscles, normalizes metabolic processes, stimulates the synthesis of a number of hormones, strengthens the immune system and increases the body's resistance to various skin and cardiovascular diseases.

Interesting fact! In regions where there is a small amount of vitamin D in the diet, diseases such as diabetes mellitus, atherosclerosis and arthritis are much more often diagnosed, while young people are more susceptible to them.

Daily intake of vitamin D

A person's need for this vitamin depends on age, physical activity, general physiological state and other factors. Below is the average daily dose of vitamin D for different categories persons.

Children:

• up to a year - 400 - 1400 IU (depending on body weight);

• 5 - 14 years - 500 IU.

Youth: 14 - 21 years - 300 - 600 IU.

Women: pregnant and lactating - 700 IU.

Men: 600 IU.

Older people: 400 IU.

In general, an adult can be content with getting a minimal amount of vitamin D.

Important! If you are in the sun for at least 15 to 25 minutes a day, the amount of vitamin D obtained from food can be reduced by up to half.

Important! Vitamin D should be taken with extreme caution, since both its overdose and deficiency provoke softening of the bones. Today, hypervitaminosis D is extremely rare, and it is provoked, first of all, by too long use of this vitamin in large dosages.

What foods contain the vitamin D?

The main dietary sources of this vitamin are:

• egg yolk - 25 IU;
• meat - 9 IU;
• milk - up to 4 IU;
• butter - up to 35 IU.

Vitamin D is found in seafood, cod liver, halibut, herring, mackerel, tuna, sour cream, animal liver.

Vitamin E (tocopherol)

Vitamin E got its second name - tocopherol - from the Greek words "tokos" (or "birth") and "ferro" (which means "to carry"). Indeed, it has been proven that tocopherols have a beneficial effect on the functioning of the gonads.

Interesting fact! In the 1930s and 1940s, there were many misconceptions about this vitamin. So, it was mistakenly believed that tocopherol negates the effect of vitamins C and D. But studies have debunked this myth, establishing that vitamin E should be taken with caution only by people suffering from high blood pressure and rheumatic heart disease.

Benefits of Vitamin E

• Neutralization of free radicals that destroy body cells.
• Protection of cell membranes from damage.
• Prevention of the development of cancer.
• Strengthening blood vessels.
• Acceleration of wound healing.
• Skin protection from ultraviolet radiation.
• Improving the transport of oxygen to tissues.
• Preventing the formation of blood clots in the vessels.
• Improving the composition of hair and nails (vitamin E in pure form and as an additional ingredient is used in the manufacture of many cosmetics).
• Prevention of vascular atherosclerosis, while it is important to understand that vitamin E is able to “slow down” the development of this disease, but not get rid of it.
• Ensuring the normal functioning of the muscular system.

Important! Vitamin E does not show its effect immediately: for example, with thrombosis, inflammation of the kidneys, as well as an acute attack of rheumatism and coronary insufficiency, tocopherol begins to act after 5-10 days, while the improvement in well-being will become noticeable only after 4-6 weeks.

Interesting fact! According to studies, people who suffer from heart disease and take vitamin E for 20 to 30 years have completely cured their hearts in 86 percent by the age of 80. The age group aged 60-70 years improved not only the work of the heart, but also overall well-being by 80 percent.

Vitamin E deficiency

Vitamin E, which is called the "reproduction vitamin", is responsible for the normal activity of the sexual sphere, therefore, with its deficiency, men experience a decrease in sperm production, and women - a violation menstrual cycle and decreased sex drive.

Separately, I would like to say about overdoses of vitamin E, which, although extremely rare, can provoke indigestion, weakened immunity, and even bleeding.

Important! With hypervitaminosis E (recall that this vitamin is able to accumulate in the body), nausea, flatulence, diarrhea and an increase in blood pressure are observed.

Children:

• up to a year - 3 - 4 mg;
• 1 - 3 years - 6 mg;
• 4 - 6 years - 7 mg;
• 7 - 10 years - 11 mg.

Women:

• pregnant women - 15 mg;
• lactating - 19 mg;
• the average norm in general is 8 - 10 mg.

Men - 10 - 15 mg.

Important! An increased need for tocopherol is observed in smokers and people experiencing intense physical exercise. In addition, women should increase their intake of vitamin E during perimenopause, with a threat of miscarriage, and also with multiple pregnancies.

What foods contain vitamin E?

Unlike other vital substances, tocopherol is very common in foods.

Mostly vitamin E is found in products of plant origin, vegetable oils are especially rich in this vitamin: for example, 100 g of unrefined sunflower oil contains 63 mg of tocopherol, that is, when using one tablespoon of this product, we can replenish the daily intake of vitamin E.

But the record holder for the content of tocopherol is wheat germ oil, 100 g of which contains 160 mg of vitamin E.

A lot of vitamin E is present in nuts, as well as seeds: only 2-3 nuts contain half of its daily intake, while 100 g of sunflower seeds contain one and a half daily intake of vitamin E (when consuming 100 g of pumpkin seeds, one daily intake of tocopherols can be replenished) .

Vitamin E is found in sufficient quantities in the following vegetables and fruits:

• cabbage;
• tomatoes;
• celery root;
• pumpkin;
• greens;
• Bell pepper;
• peas;
• carrot;
• corn;
• raspberry;
• blueberry;
• various dried fruits;
• black currant;
• wild rose (fresh);
• plum;
• sesame;
• barley;
• oats;
• legumes.

You can get this vitamin from animal products, including:

• black caviar;
• eggs;
• fresh milk (fat content 2.5 percent);
• butter;
• fish (herring, perch, trout, salmon, eel);
• shrimps;
• rabbit and turkey meat;
• beef.

In addition, vitamin E is found in white and rye bread.

Important! Vitamin E is quite stable, therefore it is not destroyed during the heating process, while retaining all its useful properties. However, prolonged frying of foods with vitamin E and reheating them significantly reduces the amount of tocopherols.

Vitamin F

Fat-soluble vitamin F includes a complex of polyunsaturated fatty acids that enter the body not only with food, but also through the skin, namely when using ointments or cosmetics.

Important! Vitamin F is destroyed when exposed to heat, light, and oxygen, while its beneficial properties are lost, giving way to toxins and free radicals.

Benefits of Vitamin F

• Ensuring the absorption of fats.
• Normalization of fat metabolism directly in the skin.
• Removal of cholesterol.
• Improving the process of sperm maturation, which has a positive effect on reproductive function.
• Strengthening the musculoskeletal system.
• Improvement appearance hair, as well as the skin (no wonder this vitamin is often called the "vitamin of health" and is used in the manufacture of cosmetics).
• Strengthening immunity.
• Acceleration of healing.
• Relief of allergies.
• Removal of inflammation and swelling.
• Elimination of pain syndrome.
• Normalization of blood pressure.

Important! Vitamin F protects cells from damage by harmful substances, thereby preventing their destruction and stopping the degeneration into tumor cells.

Vitamin F deficiency

A lack of vitamin F leads to premature skin aging, inflammation, allergies, not to mention metabolic disorders, which negatively affects the functioning of the body as a whole.

Deficiency of this vitamin in children is manifested by stunting and poor weight gain, not to mention frequent infectious diseases.

In adults, a prolonged lack of vitamin F significantly increases the risk of heart attacks and strokes.

If we talk about hypervitaminosis of vitamin F, then this violation is extremely rare, moreover, this vitamin is absolutely safe for humans, since it does not have a toxic effect. In some cases, excessive use of vitamin F provokes the development of an allergic reaction, heartburn and stomach pain.

Daily intake of vitamin F

The optimal daily intake of vitamin F has not yet been established. With a complete and balanced diet, additional intake of vitamin F is not necessary.

BUT! There is a category of people who are shown an increased dose of vitamin F. These are people with high cholesterol and overweight, atherosclerosis of blood vessels and diabetes, skin and autoimmune diseases. In addition, the daily intake of vitamin F increases with intensive sports.

What foods contain vitamin F?

The main source of vitamin F is vegetable oil, which can be flaxseed, soybean, sunflower, corn, olive, walnut, etc.

Polyunsaturated fatty acids are also found in the following foods:

• herring;
• salmon;
• nuts;
• mackerel;
• fish fat;
• seeds;
• avocado;
• dried fruits;
• black currant;
• germinated grains of wheat;
• cereals;
• soybeans and legumes.

Important! Vitamin F is extremely unstable to action elevated temperatures, and therefore is present only in cold-pressed vegetable oil. Moreover, it reduces the concentration of this vitamin in oil and exposure to direct sunlight. For this reason, it is recommended to store the oil in a dark hermetically sealed container (necessarily in a dark and cool place). Keep in mind that vitamin F is destroyed by heating, so fried foods cooked in vegetable oil do not contain vitamin F.

Vitamin K

This vitamin got its name from the first letter of the name of the American hematologist Quick who discovered it.

I must say that the main forms of this vitamin are:

• vitamin K1, which is synthesized by plants;
• vitamin K2, produced by microorganisms directly in the large intestine (under the condition of normal functioning of the liver and bile).

Important! Healthy people do not experience a lack of this vitamin, since the body independently produces it in the required amount.

Benefits of Vitamin K

Vitamin K has not been practically studied for quite a long time, since scientists mistakenly believed that this vitamin performs only one function in the body, which is to normalize the blood coagulation process.

But today, biochemists have identified many other beneficial properties of vitamin K, including:

• normalization of metabolism;
• improvement of the gastrointestinal tract;
• reduction of pain syndrome;
• acceleration of wound healing.

Important! The main cause of vitamin K deficiency in adults is liver disease, and this vitamin is non-toxic even in fairly large amounts.

Important! The concentration of vitamin K in the body can decrease under the influence of alcohol and carbonated drinks, as well as when consuming very large doses of tocopherol (or vitamin E).

Daily dose of vitamin K

The daily dose of vitamin K for adults has not yet been precisely established, so we will give indicative figures, which are about 60 - 140 mcg.

It is customary to consider the amount of vitamin K as the daily norm, obtained at the rate of 1 μg of vitamin per 1 kg of body weight. So, with a weight of 65 kg, a person should consume 65 micrograms of vitamin K per day. At the same time, the usual diet of an average person includes 300 - 400 micrograms of this vitamin per day. For this reason, vitamin K deficiency is an extremely rare phenomenon (the exceptions are cases when the diet is very sharply limited or the drugs used adversely affect the absorption of vitamin K).

What foods contain vitamin K?

This vitamin is found in all green-colored plants, vegetables and fruits.

These include:

• nettle;
• Linden;
• lettuce leaves;
• green tomatoes;
• cabbage of all kinds;
• cucumber;
• avocado;
• kiwi;
• spinach;
• banana.

In addition, a large amount of vitamin K is found in pork liver, eggs, olive oil, milk, soy, walnuts and fish oil.

How to keep vitamins in foods?

We talked about the benefits of vitamins and products that make up for their deficiency. Now let's move on to the issue of preserving the maximum amount of useful substances in products. And for this it is enough to adhere to several simple rules below.

1. Fatty products, as well as vegetable oils, quickly oxidize under the influence of light and oxygen, so it is recommended to store them in hermetically sealed containers in cool and dark places.

2. Meat and fish contain a large amount of not only vitamins, but also minerals, for the preservation of which one should strictly adhere to the established terms of heat treatment. So, no more than half an hour is allotted for frying meat, 1 - 1.5 hours for stewing, while 1.5 hours for baking. The fish is fried for no longer than 20 minutes, stewed and baked for half an hour.

3. It is also important to choose the right method of heat treatment, the most sparing of which is considered to be steam cooking. Next comes stewing, then baking, and finally frying.

Interesting fact! The greatest loss of vitamins occurs when boiling meat or fish.

4. The vitamin value of animal products is significantly reduced in the process of re-freezing. At the same time, it is important to properly defrost frozen foods: for example, defrosting should be done at room temperature or in cold water.

5. To avoid oxidation of vitamins, when cooking, do not use metal utensils or enameled containers with cracks and chips.

6. Vitamin C, present in vegetables, herbs and fruits, begins to “break down” almost immediately after they are harvested, while the amount of this vitamin decreases significantly during storage and cooking. For maximum preservation of ascorbic acid, it is recommended to store cut greens in the refrigerator, since at room temperature vitamin C loses up to 80 percent of its properties in two days. Therefore, it is desirable to consume vegetables and fruits immediately, and fresh. Store food in a dark and cool place.

7. Vegetables should be washed well before peeling, and in a whole (that is, uncut) form.

8. It is important to remember that vitamins, like minerals, are most concentrated right under the peel, as well as in the leaves of vegetables, fruits and plants in general. For this reason, it is recommended to clean the products in such a way that the cut layer of the peel is as thin as possible.

The exception is legumes, which must be soaked in cold water for 1-2 hours before cooking, which will soften the coarse-fibered tissue of the product, and, therefore, shorten the cooking process (as a result, more vitamins will remain in the dish).

10. Vegetable salads should be chopped and seasoned right before use, which will help preserve both the taste and nutritional qualities of the product. At the same time, lettuce leaves and greens are best chopped with your hands, and not cut with a knife, since contact with metal contributes to the loss of vitamins.

Important! For cleaning and cutting vegetables and fruits, it is better to use a stainless steel knife, which will reduce the loss of vitamins.

11. In the process of cooking vegetables, including the preparation of first courses, it is recommended to lower them into boiling water, in which the enzyme that promotes the destruction of ascorbic acid is quickly inactivated.

12. If you need to heat up a dish, then it is better to do it in portions, and not to heat, for example, the whole soup or borsch at once, because repeated heating of food reduces its vitamin value many times over.

…:::★☆★ Hi all!★☆★:::…

When the Indian summer ends, I immediately begin to wait for the arrival of spring Well, I don’t like late autumn and winter too. Short daylight hours bring sadness and sadness to me.

It's time to support the body with something good, which helps to lift the mood and strengthen the immune system.

The hero of my review today is a good budget vitamin complex UNDEVIT.

Curious fact:

the creator of Undevit tested it on himself and lived to almost a HUNDRED YEARS

Where could I buy? at any pharmacy

Price: 60-80 rubles

The number of dragees in the package: 50 pieces

Manufacturer country: Russia

Best before date: 24 months

● PACKAGE

The packaging design is very simple. White plastic tube with flip-top cap.

The tube had protection against the first opening.

The tube contains all the necessary information about the product: composition, expiration dates, recommendations for use, etc.

● COMPOUND

sugar, ascorbic acid, molasses, wheat flour, nicotinamide, α-tocopherol acetate, rutin, calcium pantothenate, pyridoxine hydrochloride, riboflavin, thiamine hydrochloride, retinol palmitate, talc, peppermint oil, wax, sunflower oil, folic acid, cyanocobalamin

These vitamins do not contain magnesium, zinc or iron. And it's wonderful!

Yes, because scientists have long proven that all of the above interferes with the absorption of calcium by the body, and calcium interferes with the absorption of all of the above. Therefore, you need to drink calcium separately!

Taking one magic pill that contains everything, everything, everything at once, your body eventually, relatively speaking, receives nothing or receives it in minimal quantities. Here is such a simple arithmetic (this applies specifically to synthetic vitamins, and not vitamins obtained from foodstuffs).

Therefore, I am for the competent selection of vitamins and macro- and micro-elements in one tablet! And from this point of view, I find the composition of Undevit excellent!

Undevit is an excellent source of vitamins C, E, A, B vitamins and nicotinic acid.

Please note that almost all vitamins are presented in Undevit in very high dosages, which correspond to 100% of the daily requirement for an adult!

But the form of calcium here is far from the best. Just there are forms of calcium that are well absorbed by the human body, and there are those that are not very ...

Calcium pantothenate(which is part of Undevit) just refers, alas, to the latter. There are a lot of foods that contain calcium in my diet, so this question is not fundamental for me.

The most preferred for the human body is chelated form of calcium (calcium chelate).It is absorbed by 80-90%!!! And if your analysis revealed a real calcium deficiency, then I would still choose some other vitamin complex in your place, with a chelated form of calcium in the composition.

Trying to navigate the cost of vitamin complexes is absolutely useless. for expensive vitamin complexes also do not always contain good shape calcium...

For example, as part of "Calcium D3 Nycomed" - cheap and poorly absorbed by the human body calcium carbonate. It is absorbed only by 20-25%. And it costs "Calcium D3 Nycomed" 500 rubles for 60 tablets ...

In general, there is only one advice here, read carefully the composition of vitamins and you will be happy

● MODE OF APPLICATION

According to the instructions, this drug should be taken as follows:

Duration of admission: 1 month.

In general, I consider the number of dragees in the package to be extremely illogical!

If the course is designed for 30 days, then the number of pills should be a multiple of 30 ... And 50 pills in a package is neither one nor the other ...

● CONTRAINDICATIONS

Girls planning pregnancy should also take these vitamins with great caution (this warning, by the way, is also true for any AEvits and other drugs containing high doses of vitamin A).

Women taking high doses of retinol can plan pregnancy no earlier than 6-12 months later. This is due to the fact that during this time there is a risk of abnormal development of the fetus under the influence of a high content of vitamin A in the body.

● TASTE

The dragees are quite large. Their diameter is approximately 6-7mm. It's uncomfortable for me to swallow them.

But I really like these bright yellow cheerful balls to taste!

And I like not to dissolve them, but to bite them. The taste is unique and unlike anything else. A little sweet, a little sour, but its highlight is definitely a spicy bitterness.

✨🌸✨ EFFECT | RESULTS FROM USE ✨🌸✨

I do not have a binding of taking vitamins by time. I drink as I have to (I can in the morning, I can at lunch, and I can in the evening). My advice, if you forget whether you took a vitamin or not (and this happens to me sometimes), it's better to skip it altogether and take nothing than to get a double daily dose of vitamins.

❗❗❗ And in general, there are general rule, which concerns absolutely all-all-all vitamin complexes - it is better to have a lack of vitamins in the body than their overabundance. Such a phenomenon as hypervitaminosis is much more dangerous than beriberi ❗❗❗

I take this vitamin complex once a year (in autumn). In general, I like how this drug affects my appearance and how I feel.

PROS:

✔ I always have some kind of sad and decadent mood in the fall, and these vitamins help me cope with this autumn melancholy.

General health is getting better. How to formulate it more precisely ... You feel more cheerful, more cheerful and more positive or something

✔ There is a surge of strength and energy.

✔ The psycho-emotional state becomes more even. I don’t lash out at relatives and friends over trifles. The mood is excellent (well, if nothing directly terrible happens in life, of course).

✔ No particular relationship between the number of transferred per season viral diseases and taking these vitamins I did not notice. I have been taking them for more than a year, so there are certain personal statistics. However, I endure all viruses easily and without complications. I think that this also deserves a plus sign (albeit a small one) in Undevit's piggy bank.

✔ In terms of appearance, first of all, a positive effect on the nails is noticeable (they become stronger, less exfoliate and grow faster). The structure of the skin of the face also improves and rashes on the skin decrease.

✔ Now about the hair ... For us girls, this is always very important

Do not expect a crazy growth rate and the appearance of a huge amount of new hair from Undevit. However, according to my feelings, while taking this vitamin complex, the hair already on the head falls out in much smaller quantities! Thanks to the nicotine in the composition.

✔ Well-chosen composition.

MINUSES:

✖ Not the most best form calcium (I wrote about this above).

● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

*° .. ° * TOTAL* ° .. ° *

A good vitamin complex. There is definitely an effect. Given the extremely budgetary cost and well-chosen composition of these vitamins, I give them a five with a minus.

*** I wish you all health and good mood! ***