Useful Vitamins In Foods

It has long been known that the body needs vitamins. They depend on both appearance and health. Now pharmacies have a large selection of multivitamin complexes, calculated for different ages, different needs. But research scientists show that they do not fully meet the needs of the body. Vitamins in foods that enter our diet are much better absorbed. Sometimes it's enough just to make yourself an individual menu, which would take into account all the necessary components to improve health and improve vitality. To do this, you need to understand a little about what a particular element is for, and what products it contains.

Vitamins in foods - what is their effect and where to find them?

Provitamin A. Vitamin A.

- Responsible for healthy eyesight.

- Help the body develop immunity.

- Are necessary at various stresses and illnesses, protect an organism from harmful influence of the polluted air.

- Participate in the formation of new cells. If this vitamin is not enough, the skin becomes dry, begins to peel off.

Products with vitamin A: butter, liver, yolk, kidneys of animals, with provitamin A - known to everyone carrots and all yellow fruits and vegetables, potatoes, green plants.

Vitamin C.

- Participates in the construction of cells and organs.

- Protects the body from infections.

- Regulates the work of the liver.

- Promotes healing of wounds.

The richest source of vitamin C is the dog rose. It can be used fresh or in the form of teas and tinctures. Then, descending - sea buckthorn, guava, strawberry, currant, lemons, oranges, cabbage, horseradish, parsley and dill. C-vitamins in foods are fairly common, but not in all of their content is large.

Vitamin B1.

- Necessary to convert nutrients into energy.

- Participates in the work of the nervous system.

Its main sources are sprouted wheat grains, liver, brewer's yeast, bran, sunflower seeds and sesame, buckwheat, pork, peanuts, and hazelnuts.

Vitamin B2.

- It is necessary for the skin to remain elastic, elastic and healthy.

- Useful for sight.

- Participates in the work of the nervous system.

What products does it contain? Yeast, powdered milk, mackerel, almonds, chicken eggs, cocoa, fat pork, milk, cottage cheese, cabbage, tomatoes, cheese.

Vitamin B3.

It is necessary to support the work of the brain, the synthesis of proteins and fats. It is found in liver, poultry meat, sunflower seeds, uncooked cereals, yeast (beer and bread), peanuts.

Vitamin B5.

It is necessary for normal metabolism, growth, maintenance of youth. Its sources are yeast, eggs, liver, sour-milk products, peanuts, turkey meat.

Vitamin B6.

Playing not the least role in the metabolism of proteins and fats, it is considered a storehouse of enzymes. It is found in yeast, liver, uncooked grain, potato, pork, bananas.

Vitamin B12 in foods

It is not very much contained in food, but it is necessary for growth, as well as for the normalization of the functions of the nervous system. It can be found in the liver, yeast, fish, dairy products, cheese.

Vitamin D.

It is necessary for the health of bones, as well as hair and skin. It is formed in the body in the sun, and the products containing it, are fish liver, sea products, egg yolk, sour-milk products.

Vitamin E.

Strong antioxidant, participates in the formation and protection of red blood cells, muscles, other tissues. Its peculiarity is that it is found only in plants - corn, soy, sprouted wheat, bran, parsley, salad, pea. But it is almost impossible to get the necessary amount from food. Therefore, with its lack, it is recommended to use capsules.

Do not disregard the advice about healthy eating. Vitamins in foods are much more effective than pharmacy ones, and you can make a menu of them that you lick your fingers.