Vitamins are very important for the normal functioning of the human body. It is very important that the daily menu consisted of 80-90% of the products containing these broadcasts. Only then the food will be full and will benefit health.
Vitamin A (retinol)
Retinol is a powerful antioxidant. Contains vitamin A in the liver and fish oil. No wonder earlier in all pre-school institutions they gave fish oil. In addition, retinol is found in yellow, red and green vegetables and fruits, as well as in many berries and herbs. Rich in this vitamin is carrots, apricots, pumpkin, spinach and parsley. Butter, egg yolks, whole milk and cream contain a large amount of vitamin A.
Vitamin E (tocopherol)
Vitamin E is called the”fertility vitamin”. This means that it provides the work of sexual gonads in both women and men. Canadian doctors say that if an obstacle (thrombus) appears on the way of the blood flow, then vitamin E can participate in the formation of a new blood vessel nearby.
This vitamin is found only in products of plant origin. Tocopherol in small amounts can be found in leafy vegetables, in cereals (but only untreated), in bran, in vegetable oils. In spinach or cabbage broccoli a lot of tocopherol is enough.
Vitamin C (ascorbic acid)
Without vitamin C, it is impossible to build cells of human organs and fight infections. His presence in the body is extremely important.
Ascorbic acid is found in all kinds of cabbage, grapes, apples, bananas, grapefruits and sauerkraut. But the record for the content of vitamin C is still an exotic fruit kiwi. Black currant, melon, persimmon, mountain ash, raspberry, blackberry, dog rose, sea buckthorn also have ascorbic acid in their composition. Rich in vitamin C are Bulgarian peppers and tomatoes, beets, carrots, onions, and young potatoes are baked. A huge amount of this vitamin is found in black elderberry, which is undeservedly forgotten.
Vitamin B2 (riboflavin)
This vitamin is involved in many biochemical processes, such as the conversion of amino acids, oxidative and reductive reactions. Riboflavin transfers electrons and synthesizes other vitamins in the body.
His reserves are in dairy and meat products, and there are also B2 in eggs, fish, cereals – buckwheat and oatmeal. A lot of riboflavin in legumes, cabbage, tomatoes, green leafy vegetables, apricots, mushrooms, peanuts, yeast and whole grain bread.
Vitamin B12 (cyanobolamine)
Vitamin B12 enhances the activity of leukocytes, which strengthens human immunity, participates in hemopoiesis and prevents obesity. A very important function is the stimulation of the brain.
Cyanobolamine is found in plants such as soy and hops; in the tops of some vegetables, spinach and green salad, and also in sea kale and yeast. Most of it in beef and veal liver, kidneys, egg yolks, dry milk (lean), sardines, salmon, herring, oysters, crabs.
Vitamin B6 (pyridoxine)
This vitamin is involved in the processes associated with building protein from amino acids. Therefore, it is very important for the body, because the protein is present in all organs and systems.
Pyridoxine is found in eggs, shrimps, oysters, salmon, tuna, ham, chicken, ground beef and lamb, liver, cottage cheese, cheese and other dairy products. They are also rich in sprouted grains, potatoes, peas, cabbage, carrots, tomatoes, beans, lentils, soybeans, leafy green vegetables, many cereals and cereals, yeast, nuts, seeds, berries and fruits. The record holder for the content of vitamin B6 is a banana.
This vitamin helps the human body to absorb calcium. Calcium is needed to form a skeleton and teeth.
Vitamin D stores are concentrated in fermented milk products, cottage cheese and cheese, vegetable and cream butter, raw yolks; seafood, liver fish – especially halibut and cod; in fish oil, herring, tuna, mackerel, mackerel. Oatmeal, potatoes, parsley, and also some herbs – alfalfa, dandelion greens, nettles and horsetail – are also its sources.
Vitamin PP (nicotinamide)
Nicotinamide or nicotinic acid helps in the absorption of fats in the body, reduces the level of harmful cholesterol, participates in the growth and maturation of tissues.
Contains vitamin PP in beef liver, pork, cheese, fish, milk, eggs, kidneys, white chicken meat. Rich in this vitamin are sorrel, sage, burdock root, alfalfa, hips, cat-tail, red clover, cayenne pepper, gerbil, raspberry leaves, chamomile, peppermint, ginseng, horsetail, hops, owl, fenugreek hay, fennel seed, nettle, mullein, parsley, oats, dandelion. Broccoli, carrots, potatoes, tomatoes, legumes, peanuts, dates, yeast, cereal products, cornmeal and wheat sprouts are just storages of this vitamin.
This vitamin is involved in fat metabolism and affects the functioning of the reproductive system. The prevention and effective treatment of atherosclerosis is impossible without vitamin F.
Products containing vitamin F: peanuts, flaxseed, almonds, sunflower, vegetable oil (cocoa, olive, wheat germ, flax)
Vitamin H (biotin, vitamin B7)
Biotin affects the health of the skin, hair and nails. It is synthesized in the intestine by microflora. Therefore, it is so important to monitor the health of the intestines.
Products containing vitamin H (biotin): lamb, soy beans, beef, dairy products, pasta, milk, sea buckthorn, oatmeal, liver, kidneys, egg yolk.
By eating more foods containing vitamins, a person gives his body the ability to function normally and be healthy.