Vitamins and trace elements that are needed. Vitamins and minerals

For normal operation  body and its resistance to infections, a person needs to consume enough vitamins and minerals. However, the modern rhythm of life does not always provide such an opportunity. In addition, not all micronutrients (nutrients) come with food. There is a need to additionally take vitamin-mineral complexes. You can buy them at any pharmacy, the composition is selected according to the individual characteristics of the body.

What are vitamins

They can be divided into two main groups:

1. Fat soluble. Over time, they accumulate in the human body, excess is deposited and can reach a critical level. This category includes vitamins of groups A, E, K, D. They can not be overused.
2. Water soluble. This includes all trace elements of group B, also vitamin C, biotin and choline. They are characterized by a lower concentration, therefore, they accumulate in the body more slowly.

Essential Minerals

1. The first group is phosphorus, magnesium and calcium. It is very important for a person to strengthen bones and prevent the destruction of tooth enamel.
2. The second group is chlorine, sodium and potassium. Very often they are also called electrolytes. Their use plays a significant role in maintaining the salt-water balance at the required level.
3. The third group is zinc, iron, iodine. Not as important as the minerals of the previous groups, but their lack negatively affects the overall health and functioning of individual organs and the production of necessary hormones.

Vitamin Deficiency: Symptoms

	Symptoms of Lack
	Beta-carotene deficiency is characterized by dry skin, especially in winter. Visual impairment in the evenings is also possible.
	Appetite disappears, a person feels a breakdown, becomes distracted. In most cases, hair begins to fall out.
	In the limbs there is a slight tingling sensation, during the day it accompanies weakness in all muscle groups.
	Immunity decreases, the body fights the disease poorly and slowly recovers. Appetite noticeably worsens, a person feels severe weakness.
	Symptoms appear only in advanced cases. Expressed as a violation of coordination.
	The body begins to defend itself worse from infections, so a person feels weak and quickly falls ill.
	The disadvantage of this trace element provokes skin lesions. They may appear as dryness, peeling, or redness.
	A person constantly feels tired and weak, hair begins to fall out, nervousness increases.
	The person does not sleep well, feels a slight fatigue, is sick.

To feel good at any time of the year, you need to use vitamins and minerals, then the immune system will not weaken, and the body will resist seasonal infections.

Mineral deficiency: symptoms

Title	Effects on the body	Deficiency symptoms
	Promotes the production of insulin, stimulates the formation of hormones and significantly strengthens the human immune system.	Unreasonable depression, severe hair loss and frequent colds.
Manganese	Supports blood cholesterol levels.	Atherosclerosis, elevated level  cholesterol content.
	It makes sure that the human body is always in good shape, removes excess cholesterol.	Mood swings, constant irritability, severe pain  in the temporal lobe.
	Helps strengthen bones, monitors the condition of teeth and tooth enamel.	Gums begin to bleed, toothache torments.
	Kills germs and soothes nervous system.	Iodine deficiency in childhood  can lead to mental retardation, memory impairment and coordination.
	Participates in carbohydrate metabolism and insulin.	Blood sugar level rises, which will soon lead to diabetes.
	Stimulates constant blood coagulation, helps to develop energy reserves for the whole day.	Frequent constipation high pressure  and sudden hair loss.
	Maintains an acid-base balance in the body.	Frequent pain in the stomach, constipation (food is poorly digested).
	Promotes the production of hydrochloric acid.	Low acidity of the stomach, pain and, as a consequence, gastritis.
	It produces hormones and improves brain activity.	Osteoporosis, inattention, severe fatigue (chronic).
	It stimulates blood circulation and monitors the normal functioning of the nervous system.
	It makes the muscles more elastic, strengthens the structure of bones and teeth.	Possible cramps, dull hair, begin to peel and break nails.
	Allows the body to absorb iron more easily, makes the skin supple.	Mental disorders low temperature  body.
Molybdenum	It monitors the metabolism, promotes the breakdown of fats in the body.	Constipation, a sharp set of excess weight, pain in the stomach.

The composition of one of the multivitamins includes minerals of different origin. It is recommended to use seasonal vegetables and fruits in order to maintain the normal functioning of the body.

Who needs to carefully monitor the use of the daily intake of micronutrients

Risk group:

1. The modern rhythm of life can not always allow you to monitor regular proper nutrition. The medicinal complex of vitamins and minerals is sometimes recommended for every person.
2. If a person is actively involved in sports, then his body constantly needs to be nourished with energy and useful trace elements, so that immunity does not decrease.
3. To vegetarians. They are at risk for the reason that they do not consume meat, which contains a lot of beneficial substanceshaving an important effect on health.
4. Children and people in old age.
5. With constant stress.
6. Subject to diet.
7. During pregnancy and lactation. Vitamins and minerals for women (a sufficient amount of them in the body) are very important.
8. In chronic and colds.
9. People with bad habits  (drinking, smoking).
10. Those who take birth control and other hormonal drugs.

Vitamins and minerals enter the body mainly with food, but sometimes it is advisable to take special drug complexes to improve your general state  health. This recommendation applies to everyone - children and adults. It is especially important to think about health during the period of risk of colds.

Daily intake of vitamins and minerals

Micronutrients	Products	Daily rate (mg)
Thiamine (B1)	Cereals, chicken yolk, pork, offal chicken (can be pork).
	Grapefruit, oranges, lemons. In almost all citrus fruits, this microelement is present.
Riboflavin (B2)	Kefir, cottage cheese, sour cream. From meat - rabbit, pork and beef. Vitamin B2 is also found in green peas, onions and dill, buckwheat, eggs and beef liver.
Iridoxine (B6)	Chicken offal, potatoes, bananas, yeast.
Group B5	Sunflower seeds, any nuts, seasonal vegetables, all fruits. Also found in fresh meat (when frozen, cooked or roasted, the vitamin is lost)
Folic acid	Cabbage (vitamins and minerals can be found here from almost all groups), green onions, orange, spinach, eggs, potatoes, avocados, leafy vegetables.
Vitamin B12	Fish (low-fat), curd products, chicken, cheese.
	Dairy products, fish liver, whole greens, tomatoes, pumpkin, carrots, mangoes, oranges.
	Wheat (sprouted seeds or young shoots), olive oil, leafy vegetables, eggs, nuts.
	Chicken liver, green tomatoes.	Produced by the body
Vitamin D	Egg yolk butter, fish fat, cream.
	Meat - chicken, rabbit, turkey. If you are looking for vitamins and minerals for hair, be sure to eat right. Adequate iron can be obtained from fresh fruits and vegetables.
	The largest iodine content in seaweed and other seafood.
	A direct source of sodium is a common salt that is consumed by absolutely everyone daily. A trace element can also be obtained by eating fish.
	Mostly in dairy products. Also found in some fruits (winter pear).
	Flour coarse grinding  and all seafood.
	Buckwheat, oatmeal, any nuts.
	Meat, nuts, fish, cheese, milk. It is better to consume with products that have calcium in it. So it is easier absorbed by the body.
	Dried fruits, oatmeal and buckwheat, chicken liver and beef, chocolate, beets.

The daily requirement of vitamins and minerals presented in the table is designed for the average person. Sometimes, in connection with the individual characteristics of the body, the norm may be more or less.

Getting micronutrients with food

Natural foods contain vitamins with minerals and trace elements that have a positive effect on human health. In addition, there are dietary fibers that are simply indispensable for ensuring normal digestion. These fibers reduce the risk of heart related diseases.

In order to protect yourself and consume all the necessary nutrients, you must always monitor your diet. Daily turmoil does not always allow you to do this, so very often a person feels weakness and drowsiness (caused by micronutrient deficiency).

Vitamin Complexes

If the body lacks micronutrients, it is recommended to start taking additional vitamin complexes. Be sure to consult a doctor to choose the best option for yourself. Medications  the choice is very large, consider the most popular today.

1. Vitrum (17 minerals and 13 vitamins).

Helps strengthen immunity, restores strength. Contains important vitamins and minerals for children and adults. Side effects  not identified, can only occur allergic reactionif individual intolerance to some components is observed.

1. Complivit (11 vitamins, 8 minerals). Increases the body's resistance to bacteria and germs.
2. Duovit. There are complexes for men and women with a different selection of micronutrients in the composition. A balanced drug that prevents the development of heart disease, improves the condition of nails and hair. Relieves stress and increases sexual activity in men.

A well-selected complex of trace elements and vitamins replenishes the micronutrient content in the body, improves overall well-being, and relieves fatigue. It is not recommended to buy drugs without first consulting with your doctor.

Information on what micronutrients are in foods will help you choose the right diet based on individual features  organism. It is useful for people who lead a healthy lifestyle to find out what is the role of all biologically active elements in maintaining normal life processes.

Deficiency of at least one trace element can lead to disruption of the organs and systems of the body. In most cases, the need for nutrients is covered provided balanced diet. Deficient mineral substances  medications will help to cope.

Before you make changes to your own diet or start taking drugs, it is worthwhile to figure out what is the need of trace elements for a person. An overabundance of any biologically active elements can negatively affect health.

There is a category of biologically active elements. All of them are contained in tissues, cells and perform no less significant role in our body than vitamins. All components penetrate the correct process. balanced nutrition  or are formed in the process of homeostasis.

Products containing biologically active elements, vitamins and other vital components are included in our daily diet. But individual preferences do not always allow you to get all the substances in fully. For example, in people who do not consume plant products in the amount recommended by doctors, hypovitaminosis is diagnosed. This is a condition in which vitamins in the body are absorbed below the norm.

All biologically active substances can be attributed to trace elements and macrocells. This name was given to the substance, since their contents are different in tissues and cells.

If a daily rate  consumption of a component does not exceed 200 milligrams, a substance called a trace element. If a daily requirement more than 200 milligrams, this is a macro element.

Of course, the periodic table contains all these substances. It is worth noting that all biologically active elements are involved in the construction of fats, proteins and carbohydrates. No matter what the content of minerals should be, they are all equally important for the body.

Recently, there has been a tendency to call trace elements micronutrients. Such a term originated in English.

Vitamins and minerals are contained in different proportions. It should be noted that than less normal  one or another substance, the more difficult it is to study its effect on the biological processes of the body.

Every year, scientists make new discoveries by studying the life of a person. To date, the symptoms that occur with an excess of trace elements have been studied. But most often due to the most different reasons  their deficit is observed.

A special table will help to quickly remember the need of our body for a particular substance.

Daily rate

Title	Norm for men (mg)	Norm for women (mg)	Norm for pregnant women (mg)
Zinc	10	7	11
Iron	10	15	30
Copper	1,5	1,5	1,5
Iodine	200	150	260
Selenium	70	70	70
Manganese	2 – 5	2 – 5	2 – 5
Molybdenum	50 – 100	50-100	50-100
Chromium	30-100	30-100	30-100
Fluorine	3,8	3,1	3,1

If you are going to take drugs that contain vitamins and minerals, you should carefully study the instructions. It should indicate the content of a biologically active component.

It should be borne in mind how many trace elements are in the food consumed. This will help to avoid overdose. Such a table is a useful tool for people who adhere to healthy way  of life.

Mineral substances and vitamins in tablets are preferably taken with food. During nutrition, all nutrients are absorbed much better.

This will protect the body from the negative effects of auxiliary components that contain minerals and vitamins in tablets.

Causes of micronutrient deficiency

Of course, food products containing trace elements and vitamins in the right amount do not always provide a person’s daily intake in such substances. This leads to a variety of disorders of the body.

There are several reasons why vitamins and minerals are not absorbed in sufficient quantities.

The first one is water unsatisfactory quality. To solve this problem, you should use purchased water for cooking, which can be found in many stores. It is purified and contains the necessary components for a person.

The second reason is lean diet. Not many vegetables and fruits grow in some regions. Imported products do not contain as many essential substances as recently plucked.

Each region has its own geological features. There are also adverse zones.

People living in them often lack substances such as vitamins and minerals. Today this problem can be solved by taking special preparationsthat are sold in pharmacies.

Exists diseasesthat interfere with the absorption of trace elements. These include Crohn's disease.

Treatment of this condition is extremely difficult, because the structure of the intestinal mucosa changes. This causes problems with bowel movements and disrupts the digestive processes.

Ulcerative colitis is another health condition that is very important to stick to. proper nutrition. This disease is characterized by inflammatory process  intestinal tissue. It, like Crohn’s disease, is also difficult to treat. Vitamins and minerals in tablets with such diagnoses can be taken as directed by a doctor.

Drinking alcohol significantly impairs digestion. Minerals and vitamins in tablets that come with food are not absorbed due to the effects of alcohol on the gastrointestinal tract.

To avoid a lack of nutrients, it is necessary not only to adhere to proper nutrition, but also to get rid of bad habits.

Sometimes medicines  interfere with the absorption of biologically active components. It is very important to read the instructions for use. It always indicates what effect a particular drug has on the body.

The content of trace elements in products

A table that provides information on the content of minerals will help to develop a menu for every day.

You can compose a convenient visual aid, which will contain information about which vitamins and minerals are contained in your favorite foods. It can be hung in a conspicuous place. The table may contain the daily rate of biologically active components.

Zinc  found in milk, cottage cheese, kefir, beans and other legumes, meat. This component is necessary for the normal functioning of the visual system.

It is worth noting that this biologically active component is included in drug complexes to improve vision. They contain vitamins and minerals.

Iron found in apples, meat products, beans, peas, mushrooms, flour. This trace element is responsible for the function of hematopoiesis, the transfer of oxygen to cells. It is part of hemoglobin. If vitamins and iron are not supplied in sufficient quantities, this can lead to the development of anemia and general malaise. The table indicates that the daily norm is 10 - 15 mg.

Biologically active substances and vitamins are equally important for the body. Products containing coppervery helpful. Such a biologically active component improves the production of enzyme cells in the body. Copper is contained in wholemeal flour, liver, and seafood.

Minerals and vitamins in the body affect the functioning of the thyroid gland. No exception iodine, without which the normal functioning of the endocrine system is not possible.

With iodine deficiency, growth processes slow down, hyperthyroidism or hypothyroidism develops. Its high content in seaweed, fish, seafood, eggs. The table indicates that the daily norm of this substance is 150-200 mg.

Selenium  helps prevent vision impairment. Vitamins and this chemical element are part of medications  to improve the performance of the visual system. Selenium affects work of cardio-vascular system  and prevents the development of anemia. It is found in fish and meat dishes, nuts. Selenium and vitamins in the body increase immunity.

Manganese  found in legumes, cereals, nuts.

If vitamins in the body and molybdenum  contained in insufficient quantities, this leads to metabolic disorders. This component is found in legumes and cereals. Chromium  has an effect on blood sugar. It is found in meat dishes, chicken eggs, oatmeal, mushrooms, tomatoes.

Necessary man fluorine  found in fish, soy products, nuts. This trace element is responsible for growth processes.

Vitamins and biologically active substances perform a lot of functions. Their deficiency leads to the most serious health problems. It is very important to eat right.

The diet should be balanced and diverse. If the first symptoms of a lack of trace elements appear, you can take special medications.

It is worth noting that hypovitaminosis and a deficiency of mineral substances in the spring especially develop when the food does not contain as many useful substances as in summer or autumn.

The norms of consumption of microelements and macronutrients vary depending on gender, human age, availability chronic diseases, lifestyle, environmental conditions.

When people seek to improve their health and change their diet in favor of herbal products, they can easily get lost along the way. If you go to healthy eatingIt’s important to remember what nutrients your body needs every day.

It is important to know how the balance of proteins, carbohydrates and high-quality fats is created with each meal. There are eight essential nutrients such as proteins, iron, zinc, magnesium, calcium, B12, iodine, and essential fatty acids that are essential for improving our health.

1. Protein

Beans, Beans, Pea Lentils
- Eggs from free range chickens
- Raw milk, cheese and yogurt
- Nuts and seeds, which become even more useful if you soak them in water or sprout

Note: pseudo-meat and other products that claim to be protein foods should be avoided whenever possible, as this food is subjected to intensive processing.

The phytic acid remaining in these soy products greatly slows down the absorption of zinc and iron. In experimental animals that were fed exclusively with soy protein, an increase in organs, in particular the pancreas and thyroid gland, began, as well as increased fatty acid deposition in the liver.

2-3. Iron and Zinc

Deficiency of these substances is one of the most common in the world. Iron is an important nutrient that is an integral part of many biological processes in the body. Its presence is especially important in the period preceding menopause, and for pregnant women, who, as a rule, feel its deficiency. If you feel tired, lack of energy, suffer from headaches or hair loss, you have a pale complexion and weak nails, you are probably suffering from iron deficiency.

Healthy blood requires the right amount of iron. The recommended daily intake for women 19-50 years old is 18 mg, for women older than 51 and for adult men - 8 mg.

About two billion people suffer from a lack of zinc: yet it important mineralneeded by the body to maintain a sense of smell, healthy the immune system, building proteins, DNA, producing enzymes. Zinc also helps cells in the body interact by functioning like a neurotransmitter. Zinc deficiency can lead to growth retardation, upset stomach, impotence, hair loss, skin and eye diseases, loss of appetite and decreased immunity.

Since the human body does not accumulate zinc, it is important to get it from the food you eat. The recommended daily intake for women is 8 mg, and for men - 11 mg.

Cocoa, oysters, wheat germ (zinc)
- Green leafy vegetables: cabbage, spinach and broccoli
- Nuts, seeds: almonds and cashews
- Beans, lentils, beans, peas
- Fruits and dried fruits: dried apricots, dates, raisins
- Date syrup and molasses

4. Magnesium

Magnesium plays a more important role in our body than calcium. It reduces the risk of cancer and controls the intake of calcium in every cell - a physiological process that happens every time it activates. nerve cells. To form healthy bones  Magnesium is just as important as calcium and vitamin D. Without enough magnesium, cells get too much calcium. This causes convulsions and cramps, which many doctors do not take into account.

Previous nutritional studies have shown that most adults do not consume the recommended daily intake of magnesium (320 mg per day for women and 420 mg for men), which is even lower than the level required for optimal health - at least 500 mg daily for men and women.

Green leafy vegetables, starch
- Cereals and nuts, raw milk

5. Calcium

In short, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly.
The recommended daily intake for adults is 1000-1200 mg and can be obtained from products such as:

Dark greens: broccoli, cabbage and Chinese cabbage
- Sea vegetables: wakame, red seaweed, hijiki and kelp
- Dairy products: milk, yogurt and cheese

6. Iodine

Iodine is a mineral found mainly in seafood (including algae), which helps the body synthesize hormones, including thyroid hormone. This mineral slowly but steadily disappears from the foods we consume. Chemicals in fertilizers used in modern agriculture and chlorine added to water combine with iodine, which prevents its use by the body. Iodine deficiency significantly affects the development of the brain in infants and young children and is the main cause of preventable mental retardation and brain damage. It also leads to a decrease in thyroid function and can increase the risk of miscarriage and stillbirth, which can be a serious problem, given the number of women suffering from iodine deficiency.

Warning: too much iodine can also be dangerous. Although the World Health Organization recommends during pregnancy, consume 200-300 micro grams of iodine daily for the normal production of hormones by the fetus and its neurocognitive development, 1000 micro grams is considered the upper limit for daily intake.

Sources of iodine are

Eggs
- fish and other seafood.

Vegetarians can switch to

Seaweed,
- cranberries
- strawberries.

7. Vitamin B12

Vitamin B12 is an important nutrient, especially for those who strictly follow a vegetarian lifestyle. It is necessary for our body to create new red blood cells and helps to maintain a healthy nervous system. Its absence can cause irreparable damage to your health. B12 can also lower homocysteine \u200b\u200blevels - this is really good news, as increased levels of homocysteine \u200b\u200bcan lead to heart disease and stroke. Deficiency of this vitamin leads to anemia. Her symptoms include tiredness, pale complexion, and shortness of breath. It can also lead to memory loss, confusion, mood swings, and depression.

Vegetarians who don’t eat eggs and dairy products, it is necessary to take this important nutrient in the form of appropriate dietary supplements. The daily norm is 1.5 mcg for adults. Mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body like B12 of animal origin. One of the best sources of this vitamin are eggs and meat however, if you are a vegetarian, sometimes it may be necessary to include high-quality B12 supplements in your diet.

8. Essential Fatty Acids

The study found that eating more  Omega-3 fatty acids make a person live longer, look better and feel happier. Deficiency, in contrast, can lead to mood swings, depression, and even aggressive behavior. These fatty acids prevent the development of heart disease, are good for the eyes, help lose weight and keep your skin and hair in good condition.

The body needs high-quality fats, which contribute to the absorption of “fat-soluble” vitamins A, D, E, and K, regulate cholesterol levels, provide energy, support heart health and perform a number of other important functions. The vegetarian diet has a limited amount of saturated fats of animal origin, but hydrogenated trans fats found in baked goods and chips should also be avoided due to their harmful effects on the body. The recommended daily intake of omega fatty acids is 1-2 tablespoons.

Olive oil
- Sesame oil
- Crude oil and ghee
- Coconut oil
- Omega-3 oils: flax, hemp and nut butters.