Why is vitamin K needed by the body, where is it found. Fortified drinks – what are they and who are they suitable for? Main types of fortified drinks

…:::★☆★ Hi all!★☆★:::…

When Indian summer ends, I immediately begin to wait for the arrival of spring. Well, I don’t like late autumn and winter too. Short days of light make me sad and sad.

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

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

Fun fact:

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


Where can I buy? in any pharmacy

Price: 60-80 rubles

Number of tablets in the package: 50 pieces

Manufacturer country: Russia

Best before date: 24 months

● PACKAGE

The packaging design is very simple. White plastic tube with a hinged cap.

The tube was protected from 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 contain no magnesium, no zinc, no iron. And that's great!

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!

By taking one magic pill that contains everything, everything, everything at once, your body ultimately, relatively speaking, receives nothing or receives in minimal quantities. This is simple arithmetic (this applies specifically to synthetic vitamins, and not vitamins obtained from food products).

Therefore, I am for a competent selection of vitamins and macro- and microelements 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 niacin.


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 so...

Calcium pantothenate(which is part of Undevit) is, alas, one of the latter. There are quite a lot of foods in my diet that contain calcium, so this issue is not important to me.

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

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

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

In general, there is only one piece of advice, read the composition of the vitamins carefully 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 think the amount of pills in the package is 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 a pregnancy should also take these vitamins with great caution (this warning, by the way, is also true for all AEvits and other products containing high doses of vitamin A).

Women who have taken 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 remains a risk of abnormal development of the fetus under the influence of high levels of vitamin A in the body.

● TASTE

The dragees are quite large in size. Their diameter is approximately 6-7mm. I find them uncomfortable to swallow.

But I really like the taste of these bright yellow cheerful balls!

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


✨🌸✨ EFFECT | RESULTS FROM USE ✨🌸✨

I don’t have a time connection between taking vitamins. I drink as needed (I can do it in the morning, I can do it at lunchtime, I can do it in the evening). My advice is that if you forget whether you took a vitamin or not (and this sometimes happens to me), it’s better to skip it altogether and not take anything than to get a double daily dose of vitamins.

❗❗❗ And in general, there are general rule, which applies to absolutely all, all, all vitamin complexes - it is better to have a lack of vitamins in the body than to have an excess of them. Such a phenomenon as hypervitaminosis is much more dangerous than vitamin deficiency ❗❗❗

I take this vitamin complex once a year (in the fall). Overall, I like the effect this drug has on my appearance and how I feel.

PROS:

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

General health becomes better. How can I formulate this more precisely... You feel more cheerful, more cheerful and more positive or something

✔ You feel a surge of strength and energy.

✔ The psycho-emotional state becomes more equal. I don’t lash out at my loved ones over trifles. The mood is excellent (well, if nothing really terrible happens in life, of course).

✔ I did not notice any special relationship between the number of viral diseases suffered during the season and the intake of these vitamins. I have been taking them for several years now, so I have certain personal statistics. However, I can tolerate all viruses easily and without complications. I think that this also deserves a plus (albeit a small one) in Undevit’s piggy bank.


✔ In respect of appearance first of all noticeable positive influence on the nails (they become stronger, peel less and grow faster). The structure of the facial skin also improves and skin rashes decrease.


✔ Now about the hair... This is always very important for us girls.

Don't 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 significantly smaller quantities! Thanks to the nicotine in the composition.


✔ Well-chosen composition.

MINUSES:

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

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*° .. ° * RESULT* ° .. ° *

A good vitamin complex. There is definitely an effect from the application. Considering the extremely low cost and well-chosen composition of these vitamins, I give them an A minus.

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

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

How to take vitamins correctly, says the head of the laboratory of vitamins and minerals at the Federal Research Center for Nutrition, Biotechnology and Food Safety, Candidate of Biological Sciences Natalia Zhilinskaya.

Yulia Borta, AiF.ru: Natalia Viktorovna, what vitamins, according to recent studies, are Russian residents lacking?

Natalia Zhilinskaya: There is mainly a deficiency of vitamin D, as well as vitamins B and E. Some of the population is deficient in several vitamins at once. At the same time, our body constantly needs vitamins. Diet modern man(with a calorie content of 1800 kcal for women and 2500 kcal for men) does not completely 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 fatter, and we will get a whole bunch of diseases associated with excess body weight, 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 does not receive approximately 20% of vitamins (if he adheres to a diet adequate in calorie content). And if you take into account the transportation of vegetables and fruits, repeated heating and freezing of dishes, it turns out that there are even fewer vitamins left in them. Do we eat a lot of black bread, cereal porridge, liver, fish? And these are vitamins B, D, A, omega-3 fatty acids.

Therefore, vitamin-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 consult a doctor so that he can prescribe tests and, based on them, determine how many and what vitamins are missing, and then recommend vitamin-mineral complexes with just the right dosages.

However, in practice, many people prescribe vitamins themselves. It is necessary to pay attention to the individual characteristics of the body: gender, age. There are vitamin and mineral complexes for men, women, and children. At the same time, on the shelves of pharmacies and stores in Lately Not only are vitamin-mineral complexes of foreign production represented, but the range of innovative high-quality domestic products is also expanding.

— You need to proceed from the dosage of vitamins indicated on the package. The most common are: 50%, 100% and more than 100% of the daily requirement. Taking into account these dosages, the manufacturers themselves write in the instructions for use how and how much to take.

— 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 certain vitamins in higher doses.

Physical activity also requires additional intake of vitamins. For example, athletes or those who are actively involved in fitness require 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 starts taking them on his own? Or is all excess excreted by the kidneys?

— Only excess 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 when the daily intake dose is exceeded tens of times.

- Is this 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 with state registration of this product the relevant authorities strictly check the compliance of dosages of vitamins and minerals with the requirements of the current regulatory framework. The number of the state registration certificate 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 United States, there are no upper tolerable intake levels for some vitamins. Therefore, the dosages in such vitamin-mineral complexes can be several times higher than in Russia. In addition, some people buy several jars of vitamins or biologically active food supplements at once: for the eyes, immunity, strong bones, etc. They take them in handfuls, and then wonder why they feel sick.

Individual intolerance to the components included in the vitamin-mineral complex is possible: these can be dyes, flavors, and other additives. There is no need to worry about other side effects (if you take the drug as written in the instructions).

We must remember that you should not take vitamins on an empty stomach either. It is generally recommended to take them during or after meals. Chew only chewable lozenges, not tablets or capsules. You need to take your vitamins with plenty of plain water.

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

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

Everything needs a reasonable measure. Don’t think that if you take handfuls of vitamins and antioxidants, you will immediately become younger and healthier. Taking additional vitamins only helps maintain health along with a balanced diet and physical activity.

Useful tips


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Introduction (or briefly about the benefits of vitamins)

From time immemorial people have been trying to uncover the secret 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, which are essential nutrients that are not synthesized by the human body (with the exception of nicotinic acid), will help in this difficult task. Therefore, the body must receive vitamins from the outside, namely from food.

It is important to understand that vitamins should be supplied to the body 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.

A 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;
  • weakened immunity;
  • difficulty forming 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 body to function properly? 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 learn which foods contain certain substances and in what dosages they should be consumed. After all, it is extremely important not to “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 can be accumulated by the body itself, that is, 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 in the urine.

Thus, there is a danger of poisoning (in other words, overdose) with repeatedly exceeded doses of fat-soluble vitamins. But an excess of water-soluble vitamins does not pose significant harm to the body, unlike their deficiency, because a person daily experiences the need for water-soluble vitamins, 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 the surest path to health and longevity. And vitamins in such a diet occupy far from the last place.

Vitamin A (retinol)


© krzysztofdedek/Getty Images

Fat-soluble vitamin A comes 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 enzyme carotinase (provitamin A is the plant form of vitamin A).
  • Increasing the body's resistance to infections that affect the respiratory system.
  • Preserving youth and beauty of the skin.
  • Promoting growth, proper formation and strengthening of bones, hair and teeth.
  • Prevention of the development of “night blindness”: for example, the retina of the eye contains light-sensitive substances, which provide visual functions. One of the components of such substances is vitamin A, which is responsible for the adaptation of the eyes to darkness.
  • Ensuring redox processes.
  • Slowing down the aging process.
  • Prevention of the development of cardiovascular diseases.
  • Strengthening the immune system.
  • Protection against cancer (in particular breast cancer, as well as endometrial and prostate cancer).
  • Increased levels of so-called “good” 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 detect this disorder, it is enough to go from a light room into a dark one and observe the reaction of the eyes.

So, when your eyes adapt to darkness within a few seconds, there is no reason to worry about vitamin A deficiency. If your eyes “get used” to the dark in 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 darkness for more than 10–20 seconds, then the help of a specialist is needed.

But! You should be wary not only of a lack of vitamin A, but also of its excess. Thus, 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 one year – 2000 ME;
  • 1 – 3 years – 3300 ME;
  • 4 – 6 years – 3500 ME;
  • 7 – 10 years – 5000 ME.

Women:

  • pregnant women – 6000 IU;
  • nursing – 8250 IU;
  • the average norm in general is 5000 IU.

Men – 5,000 ME.

What foods contain vitamin A?

Main sources of carotene (per 100 g):

  • carrots (Karotel variety) – 15,000 IU;
  • parsley – 13,000 IU;
  • sorrel and rowan – 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 the following plant products:

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

The undoubted leader in carotene content 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 (all thanks to special substances - falcarinol and falcarinol, 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 apply boiled or raw carrots to cuts or wounds.

Fact 4. Water-soluble fiber contained in carrots helps reduce cholesterol, bile, and liver fat, cleansing the intestines and speeding up the process of eliminating toxins.

Fact 5. The minerals contained in carrots strengthen tooth enamel, protecting it from damage.

Fact 6. Research conducted at Harvard University found that people who consumed more than six carrots per week were less likely to have strokes than those who ate only one to two carrots per month.

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;
  • fat cottage cheese – 800 IU;
  • milk – 90 IU.

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

Finally, here is the golden rule for taking vitamin A: The vitamin activity of carotene is three times less than that of retinol, therefore the consumption of products of plant origin should be three times higher than the intake of food prepared from products of animal origin.

Vitamin C (ascorbic acid)

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

Interesting fact! Back in 1747, medical student James Lind, studying at the University of Edinburgh, discovered 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. This 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 eliminated from the body, doctors say that a daily dose of 10 mg is not enough to ensure normal functioning of the body.

Benefits of Vitamin C

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

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

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

Vitamin C deficiency

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

  • rough red lines appear on the bottom of the tongue;
  • Red spots appear on the skin of the shoulders (sometimes groups of small red specks or scales are observed).

In addition, the following signs indicate 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. Thus, side effects such as decreased capillary permeability, blurred vision, or adrenal atrophy can develop only with long-term intake of more than 100 mg of ascorbic acid per day.

Daily value 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;
  • nursing – 500 – 600 mg;
  • the average norm in general is 200 mg.

Men – 200 – 500 mg.

Important! For 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 vitamin C content is rose hips, the fruits of which contain 550 mg of ascorbic acid per 100 g of fruit (while in dried rose hips the amount of this vitamin can reach 1100 mg).

The second place goes to parsley, which contains about 130 – 190 mg of vitamin C.

In addition, ascorbic acid is found in the following products:

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

The given norms are indicated per 100 g of product.

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

Important! During heat treatment, vitamin C is easily destroyed, so it is practically absent in cooked foods. The content of ascorbic acid decreases significantly during long-term storage, salting, pickling and freezing of products. Thus, greens stored in the refrigerator lose up to 10 percent of vitamin C after a day. The only exception to the rule is sauerkraut, 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 in steam it is only 8–12 percent. In general, it is recommended to store ascorbic acid (namely products containing it) in an acidic environment.

Vitamin D

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

Distinctive feature 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 its production requires certain conditions, including:

  • Times of Day: Thus, 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 compared to dark and black people;
  • age: During the aging process, the skin synthesizes vitamin D less and less;
  • air condition: Thus, dust, emissions from industrial enterprises, and gas pollution interfere with the normal flow 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, and 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 is facilitated by massage, contrast water and air baths, which provide the so-called “internal massage” of the capillaries, which enhances the movement of fluids in the body, promotes cell renewal and normalizes the hormonal functioning 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, atherosclerosis and arthritis are diagnosed much more often, and young people are more susceptible to them.

Daily vitamin intake D

A person’s need for this vitamin depends on age, physical activity, general physiological condition and other factors. Below we present the average daily dose of vitamin D for different categories of people.

Children:

  • up to one year – 400 – 1400 IU (depending on body weight);
  • 5 – 14 years – 500 IU.

The youth: 14 – 21 years – 300 – 600 IU.

Women: pregnant and lactating women – 700 IU.

Men: 600 IU.

Older people: 400 IU.

In general, an adult can be content with receiving a minimum amount of vitamin D.

Important! If you spend at least 15 to 25 minutes a day in the sun, your vitamin D intake from food can be reduced by up to half.

Important! Vitamin D should be taken with extreme caution, since both its overdose and deficiency cause softening of 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 vitamin D?

The main food 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, and animal liver.

Vitamin E (tocopherol)

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

Interesting fact! In the 30s and 40s of the twentieth century, there were many misconceptions regarding this vitamin. Thus, it was mistakenly believed that tocopherol negated the effect of vitamins C and D. But research has 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.
  • Protecting cell membranes from damage.
  • Prevention of the development of cancer.
  • Strengthening blood vessels.
  • Acceleration of wound healing.
  • Protecting skin from ultraviolet radiation.
  • Improving oxygen transport to tissues.
  • Preventing the formation of blood clots in blood vessels.
  • Improving the composition of hair and nails (vitamin E in its pure form and as an additional ingredient is used in the manufacture of many cosmetics).
  • Prevention of vascular atherosclerosis, it is important to understand that vitamin E can “slow down” the development of this disease, but not get rid of it.
  • Ensuring normal functioning of the muscular system.

Important! Vitamin E does not show its effect immediately: for example, in case of 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 an improvement in well-being will become noticeable only after 4–6 weeks.

Interesting fact! According to studies, people suffering from heart disease and taking vitamin E for 20 to 30 years, by the age of 80, their hearts were completely cured in 86 percent. Age group at the age of 60–70 years, not only heart function, but also overall well-being improved by 80 percent.

Vitamin E deficiency

Vitamin E, which is called the “vitamin of reproduction,” is responsible for the normal functioning of the reproductive system, therefore, with its deficiency, men experience a decrease in sperm production, and women experience menstrual irregularities and a decrease in libido.

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

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

Children:

  • up to one year – 3 – 4 mg;
  • 1 – 3 years – 6 mg;
  • 4 – 6 years – 7 mg;
  • 7 – 10 years – 11 mg.

Women:

  • pregnant women – 15 mg;
  • nursing – 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 activity. In addition, women during perimenopause, at risk of miscarriage, and during multiple pregnancies should increase their intake of vitamin E.

What foods contain vitamin E?

Unlike other vital substances, tocopherol is found very often in foods.

Vitamin E is mainly 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, by consuming one tablespoon of this product we can replenish the daily requirement of vitamin E.

But the record holder for tocopherol content 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 requirement, while 100 g of sunflower seeds contain one and a half daily requirement of vitamin E (when consuming 100 g of pumpkin seeds, you can replenish one daily requirement of tocopherols) .

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

  • cabbage;
  • tomatoes;
  • celery root;
  • pumpkin;
  • greenery;
  • Bell pepper;
  • peas;
  • carrot;
  • corn;
  • raspberries;
  • blueberry;
  • various dried fruits;
  • black currant;
  • rose hips (fresh);
  • plum;
  • sesame;
  • barley;
  • oats;
  • legumes

You can also 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, so it is not destroyed during the heating process, while retaining all its beneficial properties. However, frying foods with vitamin E for a long time 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, and 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.
  • Cholesterol removal.
  • Improving the process of sperm maturation, which has a beneficial effect on reproductive function.
  • Strengthening the musculoskeletal system.
  • Improving the appearance of hair and skin (it’s not for nothing that this vitamin is often called the “health vitamin” and is used in the manufacture of cosmetics).
  • Strengthening the immune system.
  • Accelerate healing.
  • Alleviation of allergies.
  • Relieving 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 their degeneration into tumor cells.

Vitamin F deficiency

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

A deficiency of this vitamin in children is manifested by stunted growth and poor weight gain, not to mention frequent infectious diseases.

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

If we talk about hypervitaminosis of vitamin F, then this disorder is extremely rare, moreover, this vitamin is absolutely safe for humans, since it has no toxic effect. In some cases, excessive consumption of vitamin F provokes the development of an allergic reaction, heartburn and stomach pain.

Daily value of vitamin F

The optimal daily dosage of vitamin F intake has not yet been established. With a complete and balanced diet, there is no need to take additional vitamin F.

BUT! There is a category of people for whom an increased dose of vitamin F is indicated. These are people with high cholesterol and excess weight, vascular atherosclerosis and diabetes, skin and autoimmune diseases. In addition, the daily requirement of vitamin F increases with intense exercise.

What foods contain vitamin F?

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

Polyunsaturated fatty acids are also found in the following foods:

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

Important! Vitamin F is extremely unstable to 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 (always in a dark and cool place). Also remember 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 surname of the American hematologist Quick who discovered it.

It must be said 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 (subject to normal liver and gall function).

Important! Healthy people do not lack this vitamin, since the body independently produces it in the required quantity.

Benefits of Vitamin K

Vitamin K has been practically not 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 clotting process.

But today biochemists have discovered many other the most useful properties vitamin K, including:

  • normalization of metabolism;
  • improvement of gastrointestinal tract activity;
  • 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 quantities.

Important! The concentration of vitamin K in the body can be reduced by alcohol and carbonated drinks, as well as by 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 approximate figures of about 60 - 140 mcg.

The daily requirement is considered to be the amount of vitamin K obtained at the rate of 1 mcg of vitamin per 1 kg of body weight. So, with a weight of 65 kg, a person should consume 65 mcg of vitamin K per day. Moreover, the average diet of an average person includes 300–400 mcg of this vitamin per day. For this reason, vitamin K deficiency is extremely rare (the exception is cases when the diet is very severely limited or medicines negatively affect the absorption of vitamin K).

What foods contain vitamin K?

This vitamin is found in all plants, vegetables and fruits that are green in color.

These include:

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

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

How to preserve vitamins in foods?

We talked about the benefits of vitamins and products that replenish their deficiency. Now let's move on to the issue of preservation in products maximum quantity useful substances. And to do this, just follow a few simple rules given below.

1. Fat products, as well as vegetable oils, quickly oxidize when exposed to 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, to preserve which the established heat treatment periods must be strictly adhered to. 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 gentle of which is considered to be steaming. Next comes braising, 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 during re-freezing. It is important to defrost frozen foods correctly: thus, defrosting should be done at room temperature or in cold water.

5. To avoid oxidation of vitamins, when preparing food, you should not use metal utensils or enamel containers with cracks and chips.

6. Vitamin C, present in vegetables, herbs and fruits, begins to “break down” almost immediately after they are collected, while the amount of this vitamin decreases significantly during storage and cooking of products. To maximize the 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 advisable to consume vegetables and fruits immediately, and fresh. Products are stored in a dark and cool place.

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

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

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

10. Vegetable salads should be chopped and dressed right before consumption, which will help preserve both the taste and nutritional qualities of the product. At the same time, it is better to chop salad leaves and greens by hand rather than cut them with a knife, since contact with metal contributes to the loss of vitamins.

Important! To peel and cut vegetables and fruits, it is better to use a stainless steel knife, which will reduce the loss of vitamins.

11. When cooking vegetables, including preparing first courses, it is recommended to immerse them in boiling water, which quickly inactivates the enzyme that promotes the destruction of ascorbic acid.

12. If you need to reheat a dish, it is better to do it in portions and not to heat, for example, all the soup or borscht at once, because repeated reheating of food greatly reduces its vitamin value.

Konstantin Karuzin
Sports doctor, neurosurgeon, creator of the smart personalized health monitoring system bioniq health-tech solutions (BHS)

We have known since childhood that vitamins are vital for the body and bear great responsibility. But not everyone still understands how they work and what they are needed for. Perhaps this is why, when it comes to nutritional supplements, there are many myths and stereotypes around, invented by pharmacologists or simply by those who did not understand the correct dosages and therefore did not see any results. Vitamins are truly indispensable in the process of life. These micronutrients provide effective work metabolic processes, affect immunity and appearance.

How do vitamins work?

During evolution, nature deprived people of the ability to synthesize vitamins within the body. Although some animals still retain this skill. For example, goats can produce their own vitamin C. We can’t, so humans need to get it from food. A balanced diet is the basis of health. Neglecting it, many of our ancestors hundreds of years ago suffered from serious diseases associated with vitamin deficiency. One of these was scurvy - a deficiency of important micronutrients led to large-scale epidemics that killed thousands of people. It is believed that in modern world This shouldn't happen, but as they show latest research, there remains a significant number of people who are deficient in certain substances.

Vitamins and microelements are an integral part of working enzymes. The enzyme structure itself consists of protein. When we consume amino acids, they first assemble into a chain, then fold and form a ternary structure, or, in other words, the same protein that is used in the body as building material. It is during this process that vitamins come into action: they become the active center of the enzyme, without which the structure cannot work and is subsequently destroyed. Therefore, even such a microscopic part acts as an obligatory link in metabolic processes.


Hoxton/Sam Edwards

When to start taking vitamins

Previously, in the Middle Ages, life expectancy was significantly lower. There have been recorded cases where people lived to an old age, but this was more likely due to their genetic characteristics rather than to real health indicators. Now that we are living much longer, there is an urgent need to be more attentive to our body. From this point of view, it can be compared to a car: the more carefully the car is used, the longer it will serve its owner.

Eating right and getting micronutrients are some of the basic principles, and it is important to adhere to them. This is especially true for young people, since they, as a rule, do not lead a “regular” lifestyle: they snack on the go, go to bed late, do not always exercise, and certainly do not think about nutritional supplements. The paradox is that until about 30 years of age they will still feel healthy, but after that a radical fork will begin: depending on the “initial” data, the body will age either slowly or quickly. Then the issue of nutritional balance will again become relevant.

Signs of vitamin deficiency

Vitamin deficiency, as it was before, is now practically not observed. Hypovitaminosis is a pathological condition caused by a deficiency of a group of vitamins in the body. It is usually characterized by a decrease in immunity, appetite, and mood - signs that are quite difficult to distinguish from other diseases or simple ailments. Therefore, it is impossible to determine a deficiency without a special laboratory test. Although when patients come to us, we already know in advance that, according to average statistical calculations, they will be deficient in vitamin D and some B vitamins - they are most often lacking in those who do not take additional micronutrients.

But vitamins E, A and C are less likely to be deficient. We consume them more actively from food, so sometimes we don’t even need to artificially fill in the gaps. It is the peculiarities of human nutrition that often limit the supply of vitamins to the body. In addition, any digestive problems interfere with the absorption of beneficial microelements into the blood, which also creates another artificial barrier. So, any deficiency of substances poses a more serious question: how much does a particular person need in order for his body to function correctly? You can't tell just by looking at your face. Only laboratory examinations help here.

The role of the sun and technology

Most often, vitamin D is deficient. This is explained by the characteristics of its consumption. Nature has come up with a complex mechanism: to produce this microelement, a person must not only be under the sun with unprotected skin, but also actively move in this state for several hours. When the vitamin is formed in the skin under the influence of ultraviolet radiation, it needs to pass into the bloodstream - this is ensured only by physical activity. If we just lie on the beach, vitamin D is also produced, but then it is instantly destroyed, bringing no benefit.

Everyone knows that staying in the sun for a long time with unprotected skin is, at a minimum, unsafe for health and, of course, not so easy - it’s tiring. It is interesting that as a biological species we cannot exist in Russia at all. Civilization and the technologies we have invented allow us to live here. According to the original plan, people were supposed to populate only the southern regions - there we could generate the necessary amount of vitamin D. From the point of view of evolution, five thousand years is not enough to change this process. Therefore, we have to adapt to it.


What is vitamin D for?

Vitamin D has more than 2 thousand different types of receptors located in the tissues of the body. It acts as a neurosteroid and enhances human cognitive abilities - improves performance nervous system. It also improves immunity: data shows that the incidence of illness in children is reduced by 5-6 times with regular consumption of sufficient amounts of vitamin D. This does not mean that a person forever forgets what the flu is and how to treat it. But the duration of the illness is definitely reduced: for example, instead of 15 days, you will have to spend only three at home. In addition, the vitamin is directly related to muscle strength and sex hormones, and it also affects skin condition and calcium metabolism, strengthening bone tissue.

Is it possible to prescribe vitamins to yourself?

Incorrect dosages can lead to an excess of the substance in the body, although in the case of vitamin D this is less likely than with vitamins E or A. First of all, we are talking about the fact that a person incurs unnecessary expenses, without which it would have been possible get by knowing the exact amount of microelement needed by a particular patient. In addition, an overdose of vitamin D is dangerous for children - it leads to excessive calcium deposits. But even if there is no acute danger, a chronic overdose may occur, which, according to medical data, can lead to the formation of kidney stones and other diseases. But it is almost impossible to exceed the daily intake of vitamins through food. Most likely, the indicators will continue to remain low, even if you carefully monitor your diet.

To avoid negative consequences It is best to immediately contact a medical laboratory. Tests need to be carried out for both adults and children, and in dynamics - be sure to update the results 1-2 times a year to monitor whether the amount of the substance in the blood is changing. You can take a test for vitamins as a whole, or you can figure it out step by step, examining one by one. Compared to conventional blood biochemistry, such tests cost significantly more: 1-3 thousand rubles. for identifying one substance. This price is due to complex high-tech research methods. But the longer the test takes and the more expensive it is, the more accurate the result is likely to be.

Is it true that we need more vitamins in the fall than in the summer?

In the modern world, the amount of vitamins in the blood does not depend at all on the season. If we lived in a confined space and ate only our own food grown in the garden, then this theory might have a right to exist. But since we use the same products in both summer and winter, except for the period of seasonal fruits, which lasts only a couple of months, there is no difference. Meat, fish, cereals, vegetables are the same, no matter what the weather outside the window. The time of day also has virtually no effect on vitamin intake. With the exception of some substances that, in fact, are not vitamins, but still stimulate many processes. For example, magnesium is best taken in the evening for a relaxation effect, and ginseng in the morning for vigor. But there is no specific schedule for basic microelements.


Do pharmacy multivitamins work?

There will be no bad consequences from a course of pharmacy multivitamins. But no matter how much you take them, with a 99% probability they will not affect your health in any way. general state body and individual indicators in blood. The fact is that the average capsule consists of components, most of which are not needed by a particular patient. Therefore, if excess calcium enters the body in a small dosage, it does not have any effect on the person. The remaining 10-20% of the capsule components, which are in short supply in the patient, are also not compensated for by these small dosages.

For example, the average complex contains 400 IU of vitamin D, but the daily requirement for an adult ranges from 2 thousand to 10 thousand IU, so anything lower is a waste of time. Dosages directly depend on height, weight, physical activity, and if the correct proportions are observed, vitamin levels in the blood should be in the range of 50-100.

Vitamins foreign and domestic

Unfortunately, foreign vitamins are much more effective than Russian ones, since our legislation strongly regulates the dosage of the substance. And American and European vitamins are not limited to low levels. But due to the fact that the foreign market is oversaturated with competitors, it is worth paying close attention to the quality of the product and not falling for marketing gimmicks. These include, for example, the form of the drug: capsule, tablet or liquid substance. There is no difference between them, but you should be careful with liquid vitamins: most often they do not combine with each other as well as granules in capsules.

Are there vitamins for beauty?

Hair and skin are made of protein. In order for them to be healthy, it is necessary, first of all, to structure their diet so that the amount of building material is acceptable. It’s easy to calculate: for 1 kg of weight per day you need to consume 1.5 grams of pure protein. In addition, we must not forget about vitamins D and C, as they ensure the construction of collagen, and also monitor the level of iron in the blood. There is no need to consume collagen separately. Essentially this is regular protein, which is useless if you follow nutritional standards.

Together, these components cover most of the problems that arise in modern girls living in megacities. However, such a vitamin complex may not be enough if a person has internal problems with vital organs. Thus, yellowing skin often signals that you need to pay attention to the liver. Questions of this kind can only be resolved through an individual examination by a doctor.

When talking about vitamins, it is important to start with the fact that, yes, our lives really depend on them. This, however, does not mean that we all need it to be healthy. Most of the research on the topic comes to a consensus - a person does not need vitamins in tablet form if he eats a healthy and varied diet.

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

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

What are the dangers of excess vitamins?

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

Thus, too many fat-soluble vitamins can provoke toxic buildup of fatty deposits, and too many antioxidants (vitamins A and E) can promote the development of cancer by absorbing free radicals, designed to destroy bacteria and potentially cancer cells.

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

It is known, for example, that 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, research regularly shows that even the most innovative supplements can never replace foods.

From A to K: rules for a healthy diet

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

Vitamin A

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

Where to get it: dark leafy greens, egg yolks, fortified dairy products (some cheeses, yoghurts, oils - pay attention to the label), liver, fish, beef.

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