Unlike
macronutrients (proteins, fats and carbohydrates) are vitamins that are properly
called trace elements do not supply us with direct energy for
life support of the body.
On the other hand, they have an important purpose – to maintain
control the performance of body functions with the help of enzymatic and
hormonal processes.
Vitamins are essential for human life, but unfortunately, not all
of them can be synthesized in the body.
Contents
Food or supplements?
Often the question arises about the need for additional reception
vitamins in the form of tablets. The answer is likely to be “
Yes”. The problem is that with today’s modern lifestyle,
when there is never enough time, the quality has decreased significantly
food. Increasingly, we refuse healthy and healthy.
home cooking in favor of convenience foods and fast food
cooking
For this reason, multi-vitamin complexes serve as
insurance to ensure that all the necessary vitamins and minerals are
delivered to our bodies.
However, choosing a healthy and balanced diet, our body,
generally able to get all the vitamins that we need,
from food independently and in full quantity.
The disadvantage of “artificial vitamins from the boxes” is their
limited ability to be fully learned in the digestive tract
compared with vitamins obtained through healthy eating.
There is a synergistic effect of digestion of food compounds,
which contributes to increased absorption and utilization
vitamins from food.
Fat soluble vitamins in healthy food
Vitamins A, D, E and K are fat soluble vitamins. These
vitamins can be found in healthy foods. The following products are
good sources:
Vitamin A
Like all fat-soluble vitamins, vitamin A is contained and
accumulates in the body. For this reason, excess consumption
vitamin A is unnecessary due to its potential toxicity
with large stocks. The following products have sufficient
the amount of vitamin A for healthy eyes, the immune system, and
Antioxidant protection of the body:
* Sweet potatoes * Carrots * Beef liver * Cabbage * Mango
* Spinach * Melon * Apricots * Red pepper * Papaya
Vitamin D
Vitamin D может быть произведен в нашем теле самостоятельно. The
However, these products provide significant
content:
* Milk * Cod liver * Sardine bones, herring
Vitamin E
Vitamin E deficiency is rarely possible because
is abundant in our food. Some healthy
Products that contain this antioxidant are:
* Almonds and other nuts * Avocados * Whole grains *
Vegetable oils * Sunflower seeds * Wheat germ
Примечание: витамин Е разрушается при высокой температуре
cooking, for example, when frying in vegetable oil.
Vitamin K
Vitamin K deficiency is rare since it is reproduced in
intestinal tract. However, prolonged use of antibiotics may
interrupt its production. The following products are
quality sources of vitamin K:
* Spinach * Broccoli * Egg * Wheat Bran * Wheat Germ
* Milk
Water soluble vitamins in healthy food
As the name suggests, this group of vitamins depends on
the amount of fluid present in the body. These витамины не
accumulate in the body as fat soluble, and can easily be
lost through urination. Vitamins of groups B and C are necessary for
of life.
Vitamins B
B-vitamin complex consists of thiamine (B1), riboflavin (B2),
nicotinic acid (B3), pyridoxine (B6), folic acid,
cyanocobalamin (B12), biotin and para-aminobenzoic acid.
Healthy foods that contain these vitamins include
yourself:
* Beef liver * Pork * Rice * Whole grains * Yogurt *
Milk * Egg * Bean * Chicken * Nuts * Seeds * Spinach *
Avocados * Fish * Potatoes
Vitamin C
To form or restore red blood cells,
production of collagen for connective tissue, preservation of gums
healthy, healing cuts and wounds, protecting against infection – for
All this needs Vitamin C. For this reason, the following
foods that contain vitamin C should be eaten
as often as possible:
* Citrus fruits including oranges, grapefruits, mandarins,
лимоны * Помидоры * Theно-зеленые листовые овощи * Дыни * Перец *
Broccoli * Papaya * Berries including strawberries, blueberries, raspberries
As you can see from the list, the most healthy and helpful
Products provide all the vitamins our body for strong
health and well-being. For good nutrition you need
consume a variety of foods in appropriate quantities
not too little, but not too much so that your needs for
The vitamins were satisfied.
Many vitamin-rich foods, such as bread,
dairy products, cereals, and fruit juices, in addition
enriched by a significant number of auxiliary
trace elements. Read food labels before
eat and stay healthy! Good luck to you!
