childhood we know that vitamins are useful to health. In transfer of Vit means life, that is vitamins are what is necessary for life.
The person needs in 150 mg. vitamins B day. If to emit all vitamins from the food eaten by us in a day, then the grain of the size of a prosyany kernel will turn out. So many vitamin it is necessary for normal functioning of our organism.
If we receive less vitamins, we begin to weaken, we are ill more often, we feel fatigue, teeth spoil and the sight worsens.
Also LifeGId recommend: The table for those who want to be healthy and beautiful (minerals)
Vitamins participate in all processes in an organism. They are not synthesized by an organism and arrive only from food. Vitamins are necessary to an organism not only during a disease, they are necessary for it always.
The deficiency of vitamins weakens protective function of an organism, breaks a metabolism, leads to formation of many diseases.
The organism is not capable to reserve the vitamins consumed with food (behind an exception, vitamins A, E and D).
The table which will help you to make the diet so that at it there was a day norm of all vitamins is given below.
[td class= ac_h] Vitamins [td class= ac_h] Day norm [td class= ac_h] Products, 100 g.
Vitamin A (Retinolum) |
To children about one year – 350 mkg. Children are 1-6 years old – 400 mkg. Children are 7-10 years old – 500 mkg. To men of 11-14 years – 600 mkg. To men of 15 years – 700 mkg. To women of 11 years – 600 mkg. Pregnancy – 700 mkg. A lactation – 950 mkg. |
Vegetable food: Carrots – 4162 mkg. Dried apricots – 3784 mkg. Parsley – 3750 mkg. Spinach – 2924 mkg. Mango – 2786 mkg. Sweet pepper – 1651 mkg. Apricots – 930 mkg. Broccoli – 860 mkg. Green onions – 688 mkg. Animal food: A liver of a calf – 39000 mkg. A liver of a lamb – 22000 mkg. Cod-liver oil – 18000 mkg. Butter – 815 mkg. Cheese – 325 mkg. Eggs – 190 mkg. |
Pro-vitamin A (Beta Carotene) |
To children about one year – 400 mkg. To children of 1-3 years – 450 mkg. Children are 4-6 years old – 500 mkg. Children are 7-10 years old – 700 mkg. To men of 11 years – 1000 mkg. To women of 11 years – 800 mkg. Pregnancy – 1000 mkg. A lactation – 1200 mkg. |
Vegetable food: Carrots – 4425 mkg. Parsley – 4040 mkg. Spinach – 3840 mkg. Greens – 2270 mkg. A melon – 1000 mkg. Tomatoes – 604 mkg. Broccoli – 475 mkg. Apricots - 405 mkg. Peaches - 58 mkg. Animal food: |
B1 vitamin (Thiamine) |
To children about one year – 0.4-0.5 mg. To children of 1-3 years – 0.8 mg. Children are 4-6 years old – 0.9 mg. Children are 7-10 years old – 1.2 mg. To men of 11-14 years – 1.4 mg. To men of 15 years – 1.2 mg. To women of 11-14 years – 1.3 mg. To women of 15 years – 1.1 mg. Pregnancy – 1.5 mg. A lactation – 1.6 mg. |
Vegetable food: Wheat sprouts – 2 mg. Soy – 0.94 mg. Oats – 0.9 mg. Peas – 0.8 mg. Millet – 0.6 mg. Haricot – 0.5 mg. Nuts – 0.4 mg. Buckwheat – 0.4 mg. Rice – 0.3 mg. Green peas – 0.3 mg. Whole-grain bread – 0.3 mg. Fennel – 0.3 mg. Animal food: Pork – 0.8 mg. |
B2 vitamin (Riboflavinum) |
To children about one year – 0.4 mg. To children of 1-3 years – 0.6 mg. Children are 4-6 years old – 0.8 mg. Children are 7-10 years old – 1 mg. To men of 11-14 years – 1.2 mg. To men of 15 years – 1.3 mg. To women of 11 years – 1.1 mg. Pregnancy – 1.4 mg. A lactation – 1.6 mg. |
Vegetable food: Peas – 1 mg. Wheat sprouts – 0.72 mg. Wheat bran – 0.36 mg. A dogrose – 0.33 mg. Soybeans – 0.27 mg. Spinach – 0.25 mg. Lentil – 0.21 mg. Buckwheat – 0.2 mg. Prunes – 0.2 mg. A sorrel – 0.18 mg. Fennel – 0.10 mg. Broccoli – 0.05 mg. Animal food: Calf's liver – 4.2 mg. Cheese – 0.4 mg. Eggs – 0.35 mg. |
B3 vitamin (Niatsin) |
To children up to 6 months – 3 mg. To children of 7-9 months – 4 mg. To children of 10-12 months – 5 mg. To children of 1-3 years – 8 mg. Children are 4-6 years old – 11 mg. Children are 7-10 years old – 12 mg. To men of 11-14 years – 15 mg. To men of 15-18 years – 18 mg. To men of 19-50 years – 17 mg. To men of 50 years – 16 mg. To women of 11-14 years – 12 mg. To women of 15-18 years – 13 mg. To women of 19-50 years – 13 mg. To women of 50 years – 12 mg. Pregnancy – 15 mg. |
Vegetable food: Wheat bran – 30 mg. Peanut – 24.2 mg. Tomatoes – 16.5 mg. Carrots – 14.4 mg. Tea – 9 mg. Cucumbers – 8 mg. A sorrel – 5.8 mg. Potatoes – 5.5 mg. Beet – 4.7 mg. Cabbage – 4.5 mg. Whole-grain bread – 4 mg. Buckwheat – 4 mg. Rice – 4 mg. Barley grits – 2.7 mg. Peas – 2.4 mg. Soy – 2.20 mg. Haricot – 2.10 mg. Green peas – 2 mg. Pearl barley – 2 mg. Prunes – 1.50 mg. Raisin – 0.6 mg. Grenades – 0.5 mg. A fig – 0.4 mg. Blackcurrant – 0.4 mg. Apricots – 0.3 mg. Oranges of 0.25 mg. Animal food: Pork liver – 11 mg. A mackerel – 10 mg. Chicken – 8 mg. A beef chop – 6 mg. |
B5 vitamin (Pantothenic acid) |
To children up to 6 months – 2 mg. To children of 6-12 months – 3 mg. To children of 1-3 years – 3 mg. Children are 4-6 years old – 4 mg. Children are 7-10 years old – 5 mg. To men of 11 years – 4-7 mg. To women of 11 years – 4-7 mg. Pregnancy – 4-7 mg. A lactation – 4-7 mg. |
Vegetable food: Wheat sprouts – 2 mg. Nuts – 2 mg. Oats – 1.2 mg. Haricot – 1.2 mg. Soybeans – 0.8 mg. Green peas – 0.8 mg. Animal food: Pork liver – 5 mg. Chicken – 1.2 mg. Eggs – 1.3 mg. A beef chop – 1 mg. |
B6 vitamin (Pyridoxine) |
To children up to 6 months – 0.2 mg. To children of 7-9 months – 0.3 mg. To children of 10-12 months – 0.4 mg. To children of 1-3 years – 0.7 mg. Children are 4-6 years old – 0.9 mg. Children are 7-10 years old – 1 mg. To men of 11-14 years – 1.2 mg. To men of 15-18 years – 1.5 mg. To men of 19 years – 1.4 mg. To women of 11-14 years – 1 mg. To women of 15 years – 1.2 mg. |
Vegetable food: Wheat sprouts – 3.3 mg. Oats – 3.3 mg. Haricot – 0.90 mg. Nuts – 0.59 mg. Rice – 0.54 mg. Grenades – 0.50 mg. Soybeans – 0.38 mg. Buckwheat – 0.34 mg. Potatoes – 0.33 mg. Bananas – 0.29 mg. Animal food: A mackerel – 1 mg. Pork liver – 0.64 mg. A liver of a lamb – 0.49 mg. Eggs – 0.12 mg. |
B9 vitamin (Folic acid) |
To children till 1 year – 50 mkg. To children of 1-3 years – 70 mkg. Children are 7-10 years old – 150 mkg. To men of 11 years – 200 mkg. To women of 11 years – 200 mkg. Pregnancy – 300 mkg. A lactation – 360 mkg. |
Vegetable food: Soybeans – 370 mkg. Wheat sprouts – 331 mkg. Chick-pea – 180 mkg. Spinach – 150 mkg. Lentil – 100 mkg. Haricot – 90 mkg. Oats – 60 mkg. Nuts – 48 mkg. Whole-grain bread – 39 mkg. Bananas – 33 mkg. Oranges – 33 mkg. Animal food: Pork liver – 100 mkg. Cheese – 33 mkg. |
B12 vitamin (Kobalamin) |
To children up to 6 months – 0.3 mkg. To children of 7-12 months – 0.4 mkg. To children of 1-3 years – 0.5 mkg. Children are 4-6 years old – 0.8 mkg. Children are 7-10 years old – 1 mkg. To men of 11-14 years – 1.2 mkg. To men of 15 years – 1.5 mkg. To women of 11-14 years – 1.2 mkg. To women of 15 years – 1.5 mkg. A lactation – 2 mkg. |
Vegetable food: Yeast. Seaweed there is (a lot of). Wheat sprouts. Spinach. Animal food: Pork liver – 26 mkg. Kidneys pork – 15 mkg. A mackerel – 6 mkg. Pork – 2 mkg. Beef – 2 mkg. Fish – 2 mkg. Eggs – 1.1 mkg. Cheese – 1.1 mkg. |
Vitamin C (Ascorbic acid) |
To children about one year – 25 mg. Children are 1-10 years old – 30 mg. To men of 11-14 years – 35 mg. To men of 15 years – 40 mg. To women of 11-14 years – 35 mg. To women of 15 years – 40 mg. Pregnancy – 50 mg. A lactation – 70 mg. |
Vegetable food: A guava – 230 mg. Blackcurrant – 200 mg. Parsley – 190 mg. Strawberry – 77 mg. Cabbage – 71 mg. A lemon – 58 mg. Orange – 54 mg. Broccoli – 44 mg. Grapefruit – 36 mg. A cauliflower – 27 mg. A red cabbage – 20 mg. Bananas – 11 mg. Apples – 6 mg. Animal food: Beef liver – 33 mg. Pork liver – 21 mg. Kidneys pork - 10 mg. |
Vitamin D |
To children up to 6 months – 8.5 mkg. To children of 7 months - 3 years – 7 mkg. Adult – 8-10 mkg. Pregnancy – 10 mkg. A lactation – 10 mkg. |
Vegetable food: Nuts there is (a lot of). Yeast there is (a lot of). Lucerne. Parsley. Porridge. Mushrooms. Animal food: Cod-liver oil – 210 mkg. A salmon – 25 mkg. A mackerel – 8 mkg. Eggs – 2 mkg. |
Vitamin E (Tocopherol) |
50-80 mg. |
Vegetable food: Oil of wheaten germs – 136 mg. Sunflower oil – 49 mg. Sunflower sunflower seeds – 38 mg. Almonds – 24 mg. Wheat sprouts – 20 mg. Rape oil – 15 mg. Peas – 9.1 mg. Buckwheat – 6.4 mg. Olive oil – 5.1 mg. Spinach – 1.7 mg. Soybeans – 1.1 mg. Roasted peanuts – 1.1 mg. An asparagus – 1.1 mg. Animal food: Cod-liver oil – 20 mg. An egg yolk – 3.1 mg. |
Vitamin K |
To children up to 6 months – 5 mkg. To children of 7-12 months – 10 mkg. To children of 1-3 years – 15 mkg. Children are 4-6 years old – 20 mkg. Children are 7-10 years old – 30 mkg. To men of 11-14 years – 45 mkg. To men of 15 years – 70 mkg. To women of 11-14 years – 45 mkg. To women of 15 years – 60 mkg. Pregnancy – 65 mkg. A lactation – 65 mkg. |
Vegetable food: Salad – 500 mkg. Spinach – 350 mkg. Broccoli – 210 mkg. Cabbage – 120 mkg. A cauliflower – 80 mkg. Haricot – 45 mkg. Cucumbers – 30 mkg. Tomatoes – 10 mkg. Animal food: Pork liver – 600 mkg. Veal, mutton, pork – 150 mkg. A cod – 100 mkg. Beef – 100 mkg. |
In the section Reference book read in more detail about all vitamins
As we see, such products are most of all vitamin-rich:
- Wheat germs. 1 kg. wheat for a prorashchivaniye is costed by only 15 UAH. Also this wealth on very long will be enough. Except a prorashchivaniye it is possible to grow up wheat greens (small stalks to 15 cm). It can also be added to salads. It is very useful.
- Broccoli. It is possible to do tasty pastes of broccoli (izmolot, for example, with green peas), baked puddings, to cook salads.
- Nuts. Besides, that there are nuts in the raw, for example, as having a snack behind a desktop, you can make nut pastes, nut gas stations for salads, nut milk, etc. And as a dessert it is possible to make peanut butter.
- Seaweed. Have a number of advantages. I, for example, do not love seaweed, but with them it is possible to do fish cutlets – the taste is not felt, but it is very useful.
- Blackcurrant. On an equal basis with bilberry on richness of vitamins. It is possible to use fresh seasonal, or to buy frozen in supermarkets – to add to pastries, to do milkshakes with currant or bilberry, etc.
- Green peas. With peas it is possible to cook great paste, vegetable soups, vegetable stews, etc.
- Carrots. It is better to use both in fresh, and in a boiled look. Vitamin A when cooking not only does not disappear, but even on the contrary – adds in quantity. It is necessary to add vegetable oil to crude carrots – vitamin A so is more acquired. There is a mass of desserts with carrots, pastries, carrot juice (it is possible to drink no more than 2 glasses a week).
Reading the section Useful Cookery you will know as correctly and it is useful to eat.