Unfortunately, it is often impossible to completely fill the vitamin deficiency only with food. This can be difficult even if you balance your diet and strictly follow your doctor’s instructions. Therefore, the only way to avoid hypovitaminosis is to take vitamins.
However, before you start taking vitamins, you must always consult your doctor. Unreasonable use of vitamin-containing drugs can lead to serious adverse reactions. The doctor will be able to determine which vitamins are lacking in the body and prescribe the appropriate option.
Vitamins are substances that do not contain energy but they are of great importance for the normal functioning of all body systems.
These are only the most basic functions of vitamins, they are not limited to this.
It plays a key role in the formation of nerve fibers and the maintenance of the nervous system as a whole, helps in the development of red blood cells. B12 provides the metabolism of carbohydrates in the body and has a beneficial effect on fat metabolism in the liver. It is also necessary for the synthesis of amino acids.
Vitamin B12 is found only in products of animal origin: poultry, fish, meat and their derivatives, as well as in sea kale and tofu cheese.
Normal functioning of the body without B2 (riboflavin) is impossible. The benefits of this vitamin include its participation in several basic processes: glucose metabolism, oxygen transport in the Krebs cycle and in the oxidation of fatty acids. It is important that it is involved in the synthesis of ATP (adenosine triphosphoric acid).
Women call B2 “beauty vitamin”, because the state of the skin directly depends on its content in the body: youth, elasticity and firmness.
In athletes, riboflavin should be associated with protein metabolism and the conversion of fats and carbohydrates into energy.
B2 is found in cereals (buckwheat, oatmeal), cabbage, mushrooms, and legumes. A large amount of this vitamin is found in peanuts, parsley, and nettle.
This vitamin is best absorbed with fats. It is very important for the formation of bone tissue, positively affects the state of vision. Vitamin A supports the immune system: protects against viral and colds. Athletes need it for protein synthesis and new cell growth. Vitamin A is a powerful antioxidant. It increases the content of “good” cholesterol in the body, which prevents heart and vascular diseases.
A large amount of vitamin A is found in fish oil, egg yolks, fish roe, and liver, carrots, broccoli, grapes, spinach and mint.
Vitamin D is an active participant in metabolic processes and the absorption of calcium and phosphorus. Without vitamin D, these trace elements are not processed by the body. It is especially important at the stage of growth and formation of bone tissue. Scientists have proven that it inhibits the development of cancer cells. Athletes should note that Vitamin D deficiency weakens muscles.
Vitamin D is found in eggs, dairy products, and veal. The body itself is also capable of producing it under the influence of ultraviolet rays.
However, do not forget that the harm from an overabundance of vitamin D is as great as its benefits.
Vitamin C plays a large role in maintaining the vitality of the body. It is involved in the stimulation of the endocrine system, the absorption of iron, the production of collagen. Vitamin C helps to eliminate free radicals. It is necessary for the growth of connective tissue, which is important for athletes who constantly injure their muscles in training. Vitamin C also contributes to the process of carnitine production, and everyone knows what role it plays in human energy metabolism.
Vitamin B1 is responsible for the state of memory, maintenance of the nervous, immune system, energy metabolism. It participates in the formation of hemoglobin.
Hemoglobin is a protein that provides oxygen to all body tissues. Therefore, it is very important to get a sufficient amount of vitamin B1 with increased physical exertion.
Spinach, asparagus, bananas, yeast, green peas, meat and nuts are rich in vitamin B1.
Virtually no process in the human body goes without this vitamin. It restores muscle fibers, promotes the growth of new cells. It takes an active part in the process of protecting cell membranes. Vitamin E is the key to youth. It normalizes the human reproductive system, cleanses blood vessels, lowers cholesterol.
Sources are vegetable oils and nuts.
The main function of Vitamin B6 is to ensure the exchange of amino acids in the body, it is directly related to protein metabolism. This is a very important vitamin for a person associated with sports because in the pursuit of a large amount of muscle, you need to consume a huge amount of protein food. In addition, B6 blocks spikes in blood glucose. A deficiency of pyridoxine can cause edema due to the fact that B6 is responsible for the balance of potassium and sodium in body fluids. Together with other B vitamins, Vitamin B6 favorably affects the cardiovascular system.
Vitamin B6 is contained in sprouted wheat, spinach, bean, avocado.
This vitamin is responsible for a person’s good mood and the production of hormones of “happiness”. It performs such an important function as the supply of carbon for the synthesis of hemoglobin. The vitamin favorably affects cell division, tissue growth, supports the immune system. A huge role is played in the synthesis of amino acids and enzymes. It is indispensable for women because it is responsible for the normal course of pregnancy and the development of the fetus.
The main sources of vitamin B9 are green vegetables, sprouted wheat, lentils, and broccoli.
Vitamin PP is often used in medicine as it has beneficial properties.
It takes the main part in the redox processes of the body. B3 favors tissue growth, positively affects fat metabolism and helps in the conversion of sugar into energy. It is responsible for the healthy state of the digestive system, in particular, the stomach. Vitamin PP resists inflammation. It is also very important for the synthesis of hemoglobin.
It is found in many foods, such as liver, pork, fish, eggs, chicken, milk, and kidneys. Many plants are rich in this vitamin, for example, potatoes, tomatoes, carrots, dates, sorrel.
There is an opinion that taking vitamins is absolutely harmless. However, several studies have shown that excessive intake of vitamins can seriously harm the body. One of the studies was conducted with the participation of 3 groups of male smokers. One group was given vitamin E, a second – carotene, and a third – a placebo. Those who took vitamins for 5–8 years increased their risk of blood cancer and cardiovascular disease.
There is evidence of the negative effects of high doses of vitamins on the liver. This applies to fat-soluble vitamins A, D, E, K, as they can accumulate in the liver. Excessive doses of some vitamins can lead to a lack of others. For example, it is known that the simultaneous intake of iron and calcium interferes with each other. Iron preparations are recommended to be taken in the morning, and calcium in the evening before bedtime. Therefore, before taking vitamins, you should consult a doctor and follow his or her recommendations.
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