What vitamins does our organism especially need and where to take them? What products it is desirable to include in a diet regularly?
Instruction
1. Vitamin APolezen for sight, is necessary for recovery of a retina, positively influences an organism in general. At its insufficient quantity skin becomes dry and begins to be shelled, children have a growth inhibition. At a critical lack of vitamin there is a disease "night blindness". Vitamin A contains in carrots, pumpkin, spinach, a Savoy cabbage, apricots, persimmon, eggs, a liver, cheese. The recommended dose - 0.9 mg/day.
2. Vitamin V1Etot vitamin is important for nervous cages, muscles and a carbohydraee metabolism. At its shortcoming there can be violations of nervous system, blood circulation, the general malaise is felt. The products containing vitamin: chiselly bread, wheat sprouts, bean, oat flakes, sunflower seeds, potatoes, brown rice, berries. The recommended dose - 1.2-1.4 mg/day.
3. Vitamin V2Uchastvuet in a protein, fat and carbohydraee metabolism in an organism. At its insufficiency the growth inhibition and loss of weight are noted, cracks in mouth corners are formed. Contains in milk, dairy products, cheese, eggs, beef liver, a beer yeast. The recommended dose - 1.5-1.7 mg/day.
4. Pantothenic acid (B5) It is important for a metabolism in an organism, positively influences growth of hair and a condition of skin. At insufficiency skin defeats are noted, children have a growth inhibition. Contains in the following products: chiselly bread, beef liver, yeast, bean, broccoli, champignons. The recommended dose - 8 mg/day.
5. Vitamin V6Etot vitamin is useful to nervous system, is important for exchange of proteins in an organism and is necessary for formation of red blood cells. At insufficiency damages of skin and an anemia can be noted nervousness. Contains in soy, germinated grains, meat, a saltwater fish, bananas, green onions, cabbage, a paprika. The recommended dose - 1.6-1.8 mg/day.
6. Folic acid (B9) Availability of this vitamin is important for blood formation and cell fission. Signs of insufficiency: anemia, change of a mucous membrane. The high content of folic acid is noted in a liver, yeast, an asparagus, beet, spinach. The recommended dose - 0.16 mg/day.
7. Vitamin V12Neobhodim for the structure of the cells of an organism and blood formation. At insufficiency the anemia can appear. Contains in beef, a liver, cheese, milk, a salmon, yolks. The recommended dose - 0.005 mg/day.
8. Biotinthis vitamin is important for a metabolism, at insufficiency skin changes, a hair loss, the general deterioration in a state can be noted. Contains in beef and pork liver, yolks, milk, Herculean flakes, the sprouted seeds, mushrooms, a cauliflower, peanut. The recommended dose - 0.05-2 mg/day.
9. NiatsinUchastvuet in power exchange of an organism. The lack of vitamin can lead to peeling of skin, a depression, dizzinesses. Contains in bread of a rough grinding, bean, bran, a saltwater fish, a turkey, potatoes. The recommended dose - 15-18 mg/day.
10. Vitamin SOchen is important for strengthening of immunity, an intracellular metabolism, digestion of iron. At insufficiency the weak resilience of an organism to infections, slow mending of wounds is noted. The products containing vitamin C: paprika, broccoli, spinach, fennel, citruses, kiwi, berries. The recommended dose - 75 mg/day.
11. DNuzhen vitamin for formation of bones and cartilages. At a shortcoming the fragility and fragility of bones is noted, children can have a growth inhibition. This vitamin is formed in skin at influence of ultraviolet rays. Also it contains in some products - cod livers, cod-liver oil, butter, cheese and cottage cheese. The recommended dose - 0.005 mg/day.
12. Vitamin ENeobhodim for growth and development of an organism, protects and holds vitamin A. At a shortcoming the muscular atrophy and an anemia can be shown. Contains in sunflower seeds, vegetable oil, grain, bean, nuts, a mackerel. The recommended dose - 12 mg/day.
13. Vitamin KNuzhen for blood clotting. At a shortcoming can the increased tendency to bleedings will be shown. Vitamin K is produced by intestinal microflora, also it contains in broccoli, a Savoy cabbage, spinach, green tomatoes, milk, eggs, walnuts. The recommended dose - 0.7-2 mg/day.