Vitamins are not medicines which accept when developing any disease. They have an organic basis, but various chemical composition and, respectively, participate in different biological processes. Their full complex has to be present at our diet constantly. They contain in products and promote formation, strengthening of our immunity and normal work of all organism.
What vitamins are necessary
Now 13 groups of the vitamins and 20 mineral substances necessary for the person for full-fledged life are officially recognized. Scientists on consideration have two more elements: a carnitine and inositol — whether researches for decision-making are conducted to carry them to this list.
Together with protein, organic compounds form the enzymes and fermental connections regulating and normalizing practically all processes of life support in our organism.
The person, irrespective of age, the standard of living and physical and intellectual activity, needs to receive all range of vitamins and minerals.
Such important processes as are based on their complex:
- metabolism;
- digestion of the proteins, fats and carbohydrates getting to an organism with food;
- hormonal regulation;
- formation of immunity;
- general development of an organism.
They are distinguished on specifics of comprehensibility of elements. Vitamins of groups A, E, D, K — fat-soluble, groups B and C — water-soluble.
It is necessary to accept them with observance of the instruction because if at a surplus the water-soluble elements are brought out of an organism with urine, then fat-soluble — can collect in a liver and fatty tissue and lead to a gipervitaminoz. Conditionally they still can be divided into single-component and polyvitamins. Single-component are usually appointed at the problem caused by the shortage of a concrete element. Polyvitamins are the full complexes necessary for normal activity of the person.
Most often they are enriched with the most important minerals, macrocells and minerals which promote their best comprehensibility.
When the system of receipt glitches, it is expressed in three main pathologies:
- hypovitaminosis is the shortage of vitamin;
- avitaminosis — a condition of critical lack of vitamins;
- gipervitaminoz — when at the wrong reception or insufficient physical activity vitamin was laid in an organism.
Important! Only vitamins of groups A and D at the wrong reception can collect in our organism and to become the reason of overdose. The surplus of group A involves toxic impact on a liver and causes fragility of bones. The surplus of vitamin D provokes a serious poisoning, spasms, breath violation.
Let's understand how to define what is not enough for an organism micro and macrocells and how to fill their shortcoming.
How to define a lack of vitamins
Group A — vitamins for increase in immunity at adults, protection of skin and mucous covers from infections, maintaining visual acuity and an infectious barrier.
Most often their shortcoming provokes easing of immunity, weakening of muscles of an eyeball, deterioration in sight, especially in night-time, skin rashes. At the woman the dryness of a vagina can be observed.
Learn what products are sources of such vitamins as U, F, V7, silicon, N, manganese.
In group B it is more than ten different types, they work in a complex, and signs of their shortcoming usually too are expressed in a complex. They regulate work of nervous system, a digestive tract tone, work of a brain and liver.
An eye, a hair, oral cavities influence a condition of skin. If they are not enough, the person experiences failures of nervous system: quickly gets tired, becomes irritable, suffers from insomnia. Often catches a cold.
It lowered hemoglobin, the balance of fats and carbohydrates is broken that at once is reflected in skin: torments naggers, mucous membranes inflame, cracks in mouth corners appear. Powerful antioxidants, representatives of group C, well influence a condition of vessels of a blood system, struggle with infections and toxic substances.
At their shortage the person sluggish, painful, he aggravates chronic diseases.
The immunity is reduced, attack colds, gums bleed, wounds long heal. The condition of hair and skin worsens.
Vitamins of groups D — only which our organism develops. Their main functionality — a condition of skeletal system. Parallel, but not less important function — balance of hormones thyroid, parathyroid and gonads.
Also regulate work of a cardiac muscle. The deficiency, as a rule, becomes the cause of osteoporosis. The person suffers from endocrine diseases, has problems with teeth. Suffers from spasms of muscles of legs and spasms in extremities. The shortage practically of any group of vitamins at once reduces immunity. For a full-fledged healthy lifestyle the person in day needs to receive about 150 mg of a complex of various connections.
Whether you know? We by tradition still call vitamin D vitamin though it was already carried to pro-hormones because our organism produces it independently under the influence of ultraviolet.
In principle, it is available and real. Let's understand, than to add our dining table to receive all complex of vitamins for an immunity raising at the adult.
Where contain
The group of vitamins A is in molokoprodukta, cod-liver oil, a liver. Their high content in these products provides us a half of standard daily rate.
Carotene is a pro-vitamin of group A, there is a lot of it in red, orange and yellow fruit and vegetables and also in greens of salad, fennel, spinach, parsley, onions. It is in cabbage, a nettle, a swan and greens of a meadow clover. By the way, it collects in an organism and will remain about one year. Therefore it is useful to place in the summer emphasis on vegetables and fruit, forming immunity to the onset of cold weather.
Organic compounds of group B do not collect in an organism. As we spoke above, their complex is presented by more than 10 types, and all have sources.
- Thiamine, or B1, is in pork, nuts, a dogrose, grain and bean crops (wheat, rice, a buckwheat, haricot, peas, etc.), carrot, apples, plum, a garden radish.
- B2, or Riboflavinum, is in a liver, kidneys meat of animals. In molokoprodukta and a yolk of egg. Mushrooms, yeast, peanut, walnut — contain B2 in a large number. Cabbage, cereal and bean, a nettle, horse-radish, a buckwheat and a dandelion — irreplaceable sources of Riboflavinum.
- Sources of pantothenic acid (B5) are potatoes, nuts, bean and grain.
- Pyridoxine — the second name of B6 vitamin, the following products contain: fish, liver, meat. Weeds of type of a burdock, orach, wheat grass creeping. Berries of a barberry and mountain ash. Fruit and bananas. Beer yeast. Wheat, corn and barley, and from bean — haricot and peas.
- B12 is practically absent in plants. Its sources are products of exclusively animal origin, mushrooms and blue-green seaweed.
- In germs of seeds, young sprouts of plants, in almonds and kernels of stone fruits there is a source of pangamovy acid, B15 vitamin.
Berries of a sea-buckthorn, dogrose, mountain ash and currant are especially saturated with ascorbic acid of group C.
Ascorbic acid also contains in chia seeds, cornflowers, a cornel, bananas, a mountain ash red, the spirulena.
There is a lot of it in greens of parsley, fennel, spinach, horse-radish. Paprika, onions, tomatoes and cabbage are rich with ascorbic acid. Vitamin D is formed in our organism of pro-vitamin D under the influence of natural or artificial ultraviolet.
Pro-vitamin D arrives to us with the use of meat products of horned farm animals, a liver of fishes and marine animals. Gipervitaminoz of group D causes spasms, breath violation, consciousness loss, severe forms of poisoning. High content of tocopherol, to be exact vitamin E — in botanical oils (sunflower, corn, olive, cotton, sea-buckthorn), in seeds of all plants, yolks of eggs.
Vegetable sources of tocopherol are cereals and sprouts of wheat, green peas and beans, greens of salad and a clover. Tomatoes, cabbage, carrots and spinach, a nettle, cereal and bean, berries of a dogrose and strawberry — the main resource of organic compound of group K. A citrus, fruits of currant, a dogrose, grapes and raspberry and also a rue will feed your immunity with group P vitamin.
The nicotinic acid which is contained in RR vitamins arrives to us at the use of fish, meat, a liver and kidneys, hearts of cattle. It contains in apples, carrots, a dogrose and cowberry. Cabbage, green peas and corn dishes on a table will provide you with nicotinic acid in full.
All variety of products — so necessary sources to us elements very well in our daily diet. Involuntarily there is a question: so why avitaminosis problem more and more relevant today?
Unless we do not cover with the daily food requirement of our organism? In that that and a problem that is not present!
The percent of comprehensibility is affected by diseases of internals, digestive tract, reception of antibiotics, diets, restrictions, a stress and other. And plus to everything — as a result of systematic selection improvement of people changed structure of fruit and vegetables.
Yes, they became more resistant to frosts, wreckers, long transportation, but their vitamin and mineral structure grew poor. Let's take in attention and the fact that the most part of useful elements collapses at heat treatment above 60 °C and use of preservatives (salts, vinegar, sugar). We do not consider also quality of products from the average check of the consumer of usual supermarket.
GMO, preservatives, fragrances, surprises as a part of products from the unfair producer, dyes and amplifiers of taste, violation of storage conditions and realization of products — all this the factors significantly reducing usefulness of the final product on our table.
Whether you know? Scientists counted: our daily need for vitamins can be received, having used 50 kg of modern food from supermarket.
Of course, an exit is always. Drugstores will offer you a wide choice of vitamins and polyvitamins on any inquiry: for health of all family, to your school student, for the athlete's son, for men and for women, to future mothers, for support in the period of a lactation and so on.
Let's consider stereotypes and conjectures concerning polyvitamins what vitamins it is better to choose for immunity and as it is correct to accept them.
The best vitamin complexes
There was an opinion that polyvitamins have synthetic origin therefore cannot be useful. The fact is that such vitamins completely on the chemical composition and biological activity are identical natural as all vitamins organic, it is not a substitute, these are extracts from the same cages of plants.
Also many consider that the polyvitaminic complex is worse acquired in view of artificial origin. The irony is that, extracting vitamins from products, the organism should try and get them from those substances as a part of which they are.
And in pharmaceutical complexes they are already in pure form concentrated, at once are acquired by an organism and work to destination.
Whether you know? The majority of the synthesized vitamins are better acquired, than natural, and vitamin E is not. Therefore it contains in polyvitaminic complexes in the natural form.
And they have less chances to provoke allergic reaction, than at the use of a product — a vitamin source because the product consists of a set of substances, and any of them can act as allergen. The point is that vitamins are not medicines, they are referred to category dietary supplements — dietary supplements. And still state standard specifications — standards for definition are not adopted that is a vitamin complex.
Today's offer on the shelf significantly differs also on quality of structure, and on the price policy. And not the fact that the budgetary options surely concede to popular brands. But it is safer to buy products of the famous producers as all of them value the reputation.
As there are no universal recommendations, let's output several basic rules of selection:
- The Internet opened for us access to almost any information and an opportunity to exchange views. Look in Network what complexes are recommended more by users at forums and what it is proved by.
- Walk by the plate of requirement of day norm and content of vitamins B to a daily dose. Here it is very important to focus attention on a dosage of vitamins A and D as we know consequences of their surplus.
- It is just ideal if you find information from any independent organizations or programs for testing of this line of goods. Producers not for nothing dislike them for objective estimates.
- Choose complexes in which contain in addition beta kerotin, antioxidants and a basic combination of groups A, B, C, E and Ruble.
Answering a question what vitamins it is better to drink for an immunity raising, it is possible to allocate the options which already did not bad prove in the segment of the market: Vitrum, Centrum, Spirulina, Alphabet, the Lady With, The female doctor, Immunal Forte, Ayevit, Undevit, Femibion, Tsiklovit, folic acid, calcium, Multitabs.
Important! It is necessary to accept complexes correctly. For example, calcium is well acquired with vitamin D. But, the use of only 1 cup of coffee will slow down process of assimilation for 3 hours. And the use of the refined products, bran, bread in general will stop work of calcium in an organism.
From inexpensive complexes it is worth trying Supradin, Komplivit, calcium a gluconate, vitamin E, potassium iodide, an omega 3, 6.
Not striking packing will be their main minus. Their price is influenced most often by the producer, than structure and quality of components.
It is convenient to accept complexes as they are usually complemented with components which enhance comprehensibility of the main components, but do not neutralize them. Day requirement contains in one capsule, and the overdose is almost excluded, developers took care of it.
Let's dwell upon the main leaders:
- Multi-tabs Immuno plus. In a basis the main And, In, With, D groups complemented with folic acid.
- Vitrum. Has the status of a reliable complex which consists of 20 main components and elements promoting their assimilation.