Vitamins in the diet. What are vitamins for? Complex of vitamins and minerals

During diets, the body loses a large amount of vitamins and trace elements. But they are so necessary for its normal functioning.

Losing weight harms the body

Many people do not even think about how they harm diets or starvation to health. Often the skin deteriorates, hair begins to fall out. In addition to the visible factors of poor health, a person who has long restricted himself in useful foods, begins to work worse digestive system. Such people may have headaches or heart problems. To avoid all this, you need to properly choose a diet, in which, first of all, there will be enough vitamins, fiber and other useful microelements. With the fact that pharmacy drugs must be taken in addition, even the most ardent adherents of healthy nutrition will agree.

The need for vitamins

Before we start talking, what are needed, we will try to understand the question of what vitamins are for.

From the youngest age, we are all taught that we need to use such drugs. But not many of us know what they need us for at all.

Even from the name itself one can understand how important these vitamins are for us. In translation from the Latin "vita" - life. That is, we already understand that this is something that everyone needs for life. In fact, the daily dose of vitamins is not so great. But if you do not consume them in sufficient quantity, even the healthiest person will have problems. He will feel weakness, malaise, irritability. The lack of vitamins immediately affects the condition of the teeth. They begin to deteriorate, darken, ache. A person who ignores the intake of useful substances, often begins to complain about the deterioration of health.

Vitamins are involved in virtually all metabolic mechanisms of the body. Responsible for the work of many bodies. Also, the immune system can not function well without sufficient vitamins. The human body does not produce them, they act solely with food. But, unfortunately, many people start using them only during illness. We must remember that vitamins are not medicines, but vital substances for the health of our body.

Especially bad is the lack of vitamins in children. A growing organism needs them much more than an adult. With the help of useful microelements, the child is better tolerated by stresses and the influence of the environment, which becomes more and more contaminated every year.

But it is not enough to use any one, it is very important to choose the right complex of vitamins and minerals.

Required items

Scientists have long identified the main groups of elements that must be present in the diet of each person. This is a group of vitamins B, vitamin A, C, D and of course, E. The latter is responsible for the quality of our skin. In total, there are twelve vitamins.

Many will say that it is unreal to use them every day. Since it is very expensive. Not everyone can afford to eat vegetables and fruits every day. But not everyone knows that vitamins are also found in meat, fish, nuts, dairy products, etc.

For example, the people of Japan are much less likely to suffer from cardiovascular diseases, as they constantly consume fish and seafood.

Everyone should remember that during the heat treatment of foods, vitamins are destroyed, and when they are preserved, too. Also, if we take into account the current ecological situation and the state of the soil on which fruits and vegetables are grown today, then we can safely say that even their use will not save. Scientists found that in order to get the required amount of vitamins per day, a person needs to eat about 50 kg of various foods.

Pharmaceutical products

From this it is necessary to draw a conclusion that the body needs an additional complex of vitamins and minerals, bought in a pharmacy.

This can be, for example, one-component groups. Also, a complex of multivitamins. One-component groups contain only one vitamin. He is appointed by the doctor in case of his acute shortage in the body. For prevention it is better to use multivitamins. They also include magnesium, calcium, iodine and many other useful substances.

Diet and useful elements

We examined what vitamins are needed for and in what quantities. Now imagine how little we get them every day. Also note that vitamins in the diet are particularly necessary. Because without them our body simply can not function properly.

Selecting this or that for yourself a diet, try to calculate in advance what useful micronutrients will come from food. Then you can understand, what necessary vitamins at a diet need to be added in addition.

During the diet, we limit ourselves not only to harmful and fatty foods, but also to all useful substances that support normal functioning. Proceeding from this, we will consider, what vitamins to drink at a diet.

Those who want to look slim and fit, in addition to diets, regularly visit the gym and know that to build muscle mass you need vitamin A.

Without it, the skin looks sluggish. Vitamin A is found in many vegetables (tomatoes, carrots, Bulgarian peppers). It's also nice to eat fresh peaches on season.

In second place in its importance during the diet is vitamin E.

As already explained, he is responsible for the elasticity of our skin. This vitamin is found in almost all types of nuts and vegetable oils.

Further on importance it is possible to note vitamin B1, improving carbohydrate metabolism. Thanks to this element, the level of sugar in the blood stabilizes. Therefore, this vitamin is added to various dietary supplements, which are prescribed for weight loss.

You should always monitor the level of hemoglobin in your blood. Therefore, use vitamins B2, B12. Especially it is important to remember the vegetarians who deliberately refuse to eat animal fats and proteins.

What vitamins are needed for a diet? To restore muscle after training will be useful B6. And, of course, we must not forget about C. It is very important for maintaining our immune system, especially during diets and physical activities.

Other useful elements that are needed for dieting

Magnesium is necessary for the acceleration of metabolic processes. A lot of it is contained in oat flakes, bran, beans.

Many believe that eating fatty fish, they are bad for their figure. But this is completely wrong. Since OMEGA-3, which is part of their composition, helps to satiate the body faster. You will not feel hungry for a long time.

Good tools

What are the good vitamins for a diet? In order to decide what should be used, you should decide on the diet for which you want to sit down. If you are a fan of vegetarianism, then it is very important to take into account that animal proteins and fats are derived from the diet. And these elements are extremely important for the functioning of many organs. But with this diet, the body receives a sufficient amount of fiber and vitamin C. In addition, you must start taking vitamins of group B. It is advisable to separately drink fish oil. If you do not carry his smell, then buy it in a pharmacy in capsules.

If you are a supporter of the protein diet, then remember that this is one of the most stringent and dangerous diets. At the given system of a food the use of vitamins is obligatory. There may be a deficiency of vitamin C. And this will significantly weaken the immune system. Also include extra fiber.

With a low-fat diet, the body loses enough fat. They are necessary for healthy and supple skin. Consequently, fish oil and vitamin E must be added to food.

Strict diet

Which vitamins are suitable for a strict diet? In this case, and even worse when fasting, the body as never needs "feeding". Therefore, with these kinds of restrictions, it is necessary to add all possible vitamins, fats and amino acids.

You must remember that after any diet, the body remains depleted and begins to replenish the missing substances with a double force. This can lead to the fact that you will start to gain pounds that are dumped with such difficulty.

Conclusion

Summarizing, we can say that no matter what diet, watch always for the fact that on the table there were products enriched not only with vitamins, but also with other useful microelements.