Drink vitamins. What vitamins should I take? Learning to take vitamins correctly. Which vitamins are healthier: natural or synthetic?

The normal functioning of the body and its health largely depend on whether a person consumes enough vitamins. They are not energy providers like carbohydrates and they are not a major building block like proteins. But they are involved in the formation of many hormones, take part in metabolic processes in the body and perform many different functions. If a person lacks any substance, vitamin deficiency may develop, which will negatively affect every organ and system of the body, and will also cause poor health, insomnia, frequent illnesses and stress. Any vitamin or microelement plays a major role in the body. But in some of them, a person needs smaller dosages or some elements are able to form in the body independently. How can one understand what vitamins a person currently needs and how not to miss the first alarming symptoms of vitamin deficiency?

Which vitamins are better?

Many people think about which vitamins are best to take. Naturally, those beneficial substances that are synthesized by the body independently or are found in natural foods are better absorbed and have greater effectiveness for the body. Multivitamins in the form of preparations should be taken only if the patient has an acute deficiency of vitamins or is unable to eat fully and correctly. It is also not necessary to take a complex of vitamins right away: you can buy monovitamins if you have determined which element a person is lacking.

Vitamin A

• poor immunity;
• dry skin;
• dull hair, hair loss;
• brittle and uneven nails;
• fatigue;
• low muscle tone;
• frequent nosebleeds;
• pain in the limbs and lower back.

To compensate for the lack of vitamins, you should more often eat citrus fruits, rose hips, cherries, bell pepper, currants, kiwi, sea buckthorn, parsley and dill.

VitaminD

is a complex of two microelements - ergocalciferol and cholecalciferol. Cholecalciferol can be formed in the body independently, but only under the influence of direct sunlight. Ergocalciferol can only be obtained from food. These elements are involved in many biochemical processes, important in cell division and the formation of a number of hormones, metabolic processes, etc. A very important element in childhood for the prevention and treatment of rickets.

More than a billion people around the planet experience an acute lack of vitamin D. It is especially difficult for those people who do not live in the sunniest areas of the Earth. The fewer sunny days a year, the less can be formed. naturally this vitamin.

If there is a lack of vitamin, the following symptoms are possible:

• memory impairment;
• poor sleep;
• muscle spasms.

Acute hypovitaminosis causes obesity, malignant tumors, osteoporosis, and arthritis.

Vitamin D is found in large quantities in the following foods:

• fatty fish: herring, salmon, mackerel;
• fish oil;
• high fat dairy products;
• egg yolk;
• caviar;
• mushrooms;
• yeast.

Vitamin E

Like many other useful substances, it is a combination of 4 types of tocotrienols and the same amount of tocopherols. It has long been established that acute deficiency of the vitamin can lead to infertility (in both women and men). The vitamin is also a powerful antioxidant and immune stimulator. Its deficiency in the body is quite difficult to determine despite its prevalence - it often affects people living in environmentally unstable areas and those who have to deal with harmful chemicals.

The symptoms of vitamin deficiency are so varied that it is easier to simply prevent hypovitaminosis than to try to identify it. In order to prevent microelement deficiency, it is enough to take the following foods daily:

• vegetable oils: wheat germ oil, corn, sunflower, cottonseed, flaxseed;
• seeds;
• nuts;
• legumes: beans, peas;
• cereals (primarily buckwheat).

Vitamin K

This is a group of elements that increase blood clotting. It is vitamin K that ensures proper functioning of the kidneys and is involved in metabolism in connective tissues and bones. It helps interact with vitamin D and calcium, increasing their absorption. Vitamin K deficiency is extremely rare, but it is still possible.

Lettuce and any green leafy vegetables (especially spinach) are rich in this substance; it is also found in broccoli, cauliflower, green tea, nettles, cereals, and pumpkin. Fruits such as bananas and kiwi also contain it. There is also quite a lot of it in olive oil and pine nuts.

To prevent vitamin deficiency, it is enough to eat a varied and balanced diet. An increased dosage of the substance may be needed only in certain situations: during pregnancy, breastfeeding, the recovery period after illness or surgery. But you should definitely consult your doctor before you start taking additional vitamins in the form of medications.

Vitamin PP

He calls it differently. It normalizes metabolism, reduces the amount of cholesterol in the blood, and participates in oxidation processes. It is abundant in all fruits, vegetables, cereals, legumes, mushrooms and most edible wild plants.

Iron

Its deficiency is observed in people very often, it is not for nothing that even the simplest (clinical blood test) necessarily determines the amount of this substance in the blood. Most often, a deficiency of the substance is observed in childhood, in young girls, during pregnancy and breastfeeding, in vegetarians. This often leads to anemia, weakened immunity, and brain problems.

The best sources of iron are:

• beef liver;
• red meat;
• shellfish;
• sardines (canned);
• legumes;
• broccoli;
• spinach.

Iron is better absorbed with vitamin C, so it is good to eat meat along with a salad of fresh vegetables and herbs.

Iodine

A huge amount of hormones are produced in the thyroid gland. For it to work properly, you need to consume a sufficient amount of iodine. It is also involved in maintaining brain activity.

A deficiency of this substance is observed in almost 30% of all people on Earth. Therefore, it is worth eating seafood at least several times a week: seaweed and fish. You should also eat dairy products and eggs more often.

Calcium

Calcium is needed by every cell of the human body, especially teeth and bones. It is also a signaling system in the human body. The nervous system, heart and all muscles are unable to function without sufficient calcium. Its deficiency is often observed in young women and the elderly.

The main symptom of element deficiency is an increased risk of osteoporosis in old age. The most dietary sources of the element are: canned fish, fermented milk and dairy products, dark green vegetables (broccoli, cabbage and spinach).

Magnesium

This mineral is very important for healthy teeth and bones. It takes part in more than three hundred enzymatic reactions. Fully half the world's population is deficient in magnesium.

The main signs of an element shortage:

• abnormal heart rhythm;
• muscle spasms;
• headaches;
• fatigue.

To prevent unpleasant symptoms, you need to eat whole grain cereals, nuts, green leafy vegetables, and dark chocolate more often.

If a person is healthy or his body does not experience vitamin deficiency too severely, then it is not necessary to take vitamins in the form of medications. To avoid vitamin deficiency, it is enough to eat properly and balanced, without overusing harmful foods.

What else does the body need every day?

1. Squirrels. They are broken down into amino acids, and body proteins are synthesized from amino acids: muscles, bones, joints, tendons, blood, blood and lymphatic vessels, skin, nails, hair, hormones, immune antibodies, enzymes, etc. The protein norm is 1 g per 1 kg of ideal weight. Meat, poultry, fish, eggs, cheese, kefir, cottage cheese, nuts, legumes.
2. Fats. They break down to fatty acids and glycerol. Glucose is synthesized from glycerol, which is necessary to nourish the brain and heart, and nerve cells and fibers, hormones, and immune antibodies are synthesized from fatty acids. Fats are essential for healthy bones, joints, blood vessels, heart, lungs, liver, skin, hair, nails, etc. Fats are a source of fat-soluble vitamins A, D, E, K. If there is little fat in the diet, then bile stagnates and gallstones form. Fats are necessary for the complete absorption of proteins. The norm for animal fats is 1 g per 1 kg of ideal weight. The norm of vegetable fats is 0.5 g per 1 kg of ideal weight. Butter, sour cream, cheese, eggs, meat, poultry, lard, fish oil, ExtraVirgin olive oil, unrefined sunflower oil, nuts, lecithin.
3. Carbohydrates in optimal quantities as a source of energy.
4. Fiber (prebiotics). Vegetables, fruits, bran. At least 0.5 kg of vegetables and 100-200 g of fruits per day.
5. Beneficial bacteria (probiotics). The state of immunity depends on the state of the microflora of the large intestine, nervous system and the body as a whole. The intestinal microflora is involved in the synthesis of vitamins, serotonin (the hormone of pleasure, the deficiency of which leads to the development of depression and insomnia), and fight pathogenic microflora. Kefir, yogurt, cheese, sauerkraut, natural vinegar, acidophilus. What does the beneficial microflora in the large intestine feed on? Fiber. When consuming probiotics, do not forget about prebiotics.
6. Very healthy fatty acids.

According to recent research, fatty acids make you happy. But only if he takes Omega-3 fats regularly and in large quantities. Also, these acids will help preserve a person’s youth and beauty for a long time. The lack of this miracle fat leads to worsening mood and even depression. A person’s behavior may change – he becomes irritable and angry. Omega-3 fats can prevent heart and eye diseases, help you lose excess weight and improve the condition of your skin and hair.

A person definitely needs to consume such high-quality fats, because they help absorb other vitamins (those that dissolve well in fats: vitamin K, E or cholecalciferol), and also get rid of bad cholesterol, keep the heart healthy, and the person will be full of energy.

A person needs to eat at least 2 tablespoons of this fat every day to provide the body with a daily dose of the substance. It can be obtained from the following products:

• olive oil,
• sesame oil,
• raw and ghee butter,
• coconut oil,
• Omega-3 oils: flax, hemp and nut oils.

1. Minerals. Calcium, magnesium, silicon, potassium, iodine, etc. Participate in the synthesis of hormones, immune antibodies, enzymes.
2. Water. The water norm is 30 g per 1 kg of ideal weight.
3. Salt. Moderately.

A reasonable approach to your diet can help maintain a person’s health and beauty for many years. The main thing is not to overdo it and approach food wisely.

The common cold is a viral disease of the upper respiratory tract, another name is acute respiratory viral infection (ARVI). Vitamins for colds play an important role, as they help strengthen the immune system and quickly rid the body of viruses.

Causes and mechanism of development of ARVI

The cause of colds is a large group of viruses that have a tropism for the epithelium of the upper respiratory tract. These include adenoviruses, rhinoviruses, influenza and parainfluenza viruses.

Each type of virus has about 2000 subtypes, to which type-specific immunity is developed, that is, the body’s immunity develops after an illness only to a specific subtype of the virus, and not to the entire species.

Therefore, a cold accompanies a person throughout his life. With a normal state of immunity, on average, a person gets ARVI 1-2 times a year, with a decrease in the activity of the immune system more often, up to 3-4 times.

Path of infection viral infection airborne, the virus is released from a sick person in environment with exhaled air. When the pathogen enters the body, it penetrates the epithelial cells of the upper respiratory tract (pharynx, larynx, nasal cavity), where it actively multiplies, causing cell death.

At the same time, toxins (poisons) are released into the blood, which cause intoxication during colds, accompanied by increased body temperature, general malaise, headache and aching joints.

Depending on the type, some viruses are capable of infecting the cells of the bronchial mucosa, resulting in acute bronchitis and cough. The influenza virus causes more severe intoxication; the incubation period (the time from the virus entering the body until the first signs of illness appear) is several hours; on average, for a cold it is several days.

Recovery occurs on average after a week, due to the production of antibodies and elimination (destruction) of the virus.

Seasonality of ARVI incidence

Also, colds are characterized by a time of increased incidence - the epidemic season, which falls in February-March. It is at this time that the body is most vulnerable to viruses, since vitamin reserves are minimal and hypovitaminosis occurs.

At other times of the year, the reserves of vitamins in the body are higher, and a person is less susceptible to colds, except in cases of significant hypothermia and decreased immunity.

Why are vitamins needed for colds?

Vitamins have a number of properties that help the body successfully fight ARVI. These main properties include:

- immunomodulatory properties - most vitamins are able to enhance the activity of the immune system, which speeds up the production of antibodies and the destruction of the pathogen during a cold;

- promote the regeneration of damaged cells of the mucous membrane of the upper and lower respiratory tract, which are destroyed by the virus;

- enhance the production of mucus and secretory immunoglobulins A, which prevent viruses from entering epithelial cells;

- have an antiviral effect - some vitamins can directly destroy viruses.

Representatives of vitamins that reduce recovery time

Almost all groups of vitamins, to one degree or another in physiological dosage, contribute to recovery from colds, the main ones being:

— Vit. WITH ()– water-soluble, has a powerful immunomodulatory effect. It is also capable of inhibiting the replication (reproduction) of the virus and has a direct antiviral effect. The increase in the incidence of colds at the end of winter is directly related to a decrease in the intake of vitamin C into the body. To prevent the disease, it should be taken into the body at a dose of 100-150 mg per day.

For colds, a therapeutic dose of 1000-1500 mg per day is used; at this dose, ascorbic acid has antiviral properties. The effect is better expressed at the very beginning of the disease when the first signs appear, which manifest themselves in the form of malaise, sore throat, and nasal congestion.

It is found in significant quantities in rosehip, lemon, and black currant. There are also tablet forms of the vitamin in doses of 50 and 500 mg.

- Vit. B 1 ()– belongs to the group of water-soluble vitamins, promotes the regeneration of the epithelium of the upper respiratory tract and the restoration of nerve endings. The daily requirement is 1-1.2 mg. Contained in wholemeal bread, spinach, and peas.

- Vit. B 2 (riboflavin)– soluble in water, takes part in the synthesis of antibodies during colds. The daily requirement is 1.1 mg. Contained in eggs, cottage cheese, meat, buckwheat, almonds.

— Vit. B 6 (pyridoxine)– also water-soluble, helps restore nerve endings in the mucous membrane of the respiratory tract, which reduces the time of manifestation of cold symptoms – sore throat, cough. The daily dose is 1.5-2 mg, found in cabbage and meat.

— Vit. PP (nicotinic acid)– water-soluble, has a slight antiviral effect. Restores blood vessels and improves blood circulation in the mucous membrane of the upper and lower respiratory tract. Requirement – ​​25 mg per day. Contained in bread from rye flour, pineapple, meat, liver, kidneys, mushrooms.

- Vit. A ()– a necessary element for regeneration and restoration of damage caused by colds epithelial cells. The daily requirement is 1700 mcg. Contained in carrots, red peppers, green onions. It is important that fat enters the body with these products, since without it it will not be absorbed.

— Vit. E()– also fat-soluble, has powerful antioxidant properties and cytoprotection (protecting cells from damage), stimulates the immune system. About 10 mg is required per day. Contained in nuts, lettuce, meat, liver.

Vitamins for preventing colds

It is especially important to take vitamins during hypovitaminosis - the end of winter and the beginning of spring. For this purpose, tablet forms of multivitamins are used, which contain all the vitamins in a physiological dose (multitabs, hexavit). You can also compensate for vitamin deficiency by increased consumption of fresh fruits and vegetables.

First of all, during hypovitaminosis, reserves of vitamins are depleted, which do not have the ability to accumulate in the body, but must be supplied with food every day. For colds, it is recommended to take ascorbic acid at a dose of 1000 mg per day (1 tablet 2 times a day), for the prevention of ARVI, 150 mg per day.

However, it is preferable to take fresh fruits and vegetables, which, in addition to vitamins, also contain organic acids and flavonoids that promote recovery from colds.

Thematic video on how to cope with ARVI and Influenza:

Vitamins in the fight for your health, beauty, happiness and longevity! These are your vitamins!!!

In this section you can find useful information about common diseases, disorders, ailments and those vitamins, microelements, food additives, and nutritional components that can help, as well as those that are harmful in this case.

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The body has used up the supply of vitamins accumulated in the summer and autumn, and begins to very clearly declare a lack of vitamins. Rapid fatigue and unmotivated irritability are only the first signs of a lack of vitamins in the body. Hair becomes dull, skin loses elasticity, and on the threshold of more unpleasant consequences of vitamin deficiency - colds and exacerbation of chronic diseases. The body is clearly crying out for help, feeling a lack of vitamins.

What vitamins, and in what form, do we need in the spring and in what quantities should we take them?

What vitamins are urgently needed, and which ones can wait. With vitamin deficiency (we will call it this more familiar word, although in the spring we are susceptible to hypovitaminosis), the body needs vitamins A, C, D, E and the entire complex of B vitamins.

There are two polar opinions on what form to take vitamins: in the form of multivitamin complexes, or to get vitamins by including vitamin-rich foods in your diet. Both opinions have a right to exist - both vitamin complexes and vitamins obtained from food are beneficial to our body.

For example, special vitamins are needed for beautiful hair.

There is no need to be afraid of multivitamin complexes. The latest generation vitamins do not have any harmful impurities and are perfectly absorbed by the body. Nowadays there is a large selection of different multivitamins on the pharmaceutical market. Which vitamins are better absorbed by the body? Of course, it is best to take vitamins in capsules. There they are in liquid form and protected by a capsule while passing through the esophagus. The capsule gradually dissolves and the vitamins are also gradually absorbed without neutralizing each other.

How to take vitamins correctly

It is important to know not only what vitamins you need to take, but also to take them correctly. The most best time for taking vitamins, this is the morning, when your body has just woken up and is adjusting to its usual activity. Most vitamins are well absorbed with food, so they can be taken with meals. Just don’t wash them down with any carbonated water, dairy liquids or coffee - these drinks interfere with the normal absorption of vitamins. And, of course, the capsules do not need to be chewed, just swallowed with, for example, any juice.

Many people believe that vitamins are not medicines, and no matter what and in what quantity you take them, they will not cause harm, but will only be beneficial. This opinion is deeply erroneous. Excessive consumption of vitamins can harm the body by interfering with their absorption in the intestines. Talk to your doctor about which vitamin or vitamin complex is best for you, and take it as directed.

Which vitamins are healthier: natural or synthetic?

And yet, scientists claim that vitamins found in food are more beneficial for the body. And their claims are not groundless. The gifts of nature: fruits, berries and vegetables contain almost the entire complex of vitamins necessary for the normal functioning of the body. Then why take multivitamin preparations if you can get all the vitamins your body needs by including more vegetables and fruits in your diet?

• First, some fruits and vegetables can cause allergic reactions in people with allergies.
• Secondly: in the spring we usually eat vegetables and fruits that have been stored for a long time, and during long-term storage the amount of vitamins in them is significantly reduced. And when cooked or in canned fruits and vegetables, even less vitamins are retained.

What conclusion can be drawn after all of the above, which vitamins are better to take: natural or synthetic? It is most beneficial for the body throughout the winter and spring to constantly include fresh vegetables and fruits in your diet, preferably raw. And at the end of winter or early spring, take a course of multivitamins. Natural and synthetic vitamins do not interfere with each other, they simply more fully replenish the balance of vitamins necessary for the body.

Which foods contain vitamins necessary to maintain the necessary balance of vitamins in the body?

What foods contain vitamin A:

liver, eggs, fish, cottage cheese, milk, spinach, green salad, fruits, carrots, tomatoes, parsley.

What foods contain vitamin C:

all vegetables and fruits and berries are red, all citrus fruits, a very large amount of vitamin C in black currants and lemon, in addition, vitamin C is found in radishes, green peas, and beans.

What foods contain vitamin D:

liver, sea and river fish, egg yolk, meat, oatmeal, vegetable oil.

What foods contain vitamin E:

sunflower seeds, milk nuts, green salad, wheat sprouts, peanut, soy and sunflower oil.

B vitamins are found in almost all vegetables and many fruits:

B1 - in grains and legumes, liver, milk and eggs; B2 - in almost all vegetables, milk, cottage cheese, eggs, fish, beef; B6 - in bananas, cabbage, raisins, plums, liver; B12 - in liver, kidney, egg yolk.

Therefore, to prevent and treat vitamin deficiency, you need not only in the spring, but also in the winter, to include in your diet more raw vegetables and fruits, as well as other foods rich in vitamins A, B, C, D, E, and take a course of multivitamins in the spring.