WHAT VITAMINS ARE NECESSARY TO US?

Vitamins and mineral substances are necessary for the person for good health and a good health. Exactly thanks to balance of necessary minerals at us strong nails and beautiful hair grow, digestive organs and blood formation normally work, the metabolism and water-salt balance is stabilized. Than these minerals are good for a human body? And what products contain their greatest number?

According to data of researches, in days it is required to the adult: 800 — 1000 mg of calcium, 1000 — 1500 mg of phosphorus, 4000 — 6000 mg of sodium, 2500 — 5000 mg of potassium, 5000 — 7000 mg of chlorine, 300 — 500 mg of magnesium, 15 mg of iron, 10 — 15 mg of zinc, 5 — 10 mg of manganese, 0,2 — 0,25 mg of chrome, 2 mg of copper, 0,1 — 0,2 mg of iodine.

Let's remember chemistry

The chief suppliers of mineral substances in our organism are, of course, vegetables and fruit. In them necessary minerals contain in a digestible form.

So, we will begin one after another. Calcium by right takes a leading place among all minerals which are contained in a human body. It helps to do strong our bones, nails and teeth. Besides, calcium is responsible for muscular contractions, blood formation, heartbeat. And here shortage in an organism of this mineral can lead to serious consequences: to development of osteoporosis, fragility of bones, etc. Dairy products are the main source of calcium. Also it contains in nuts (especially almonds), carrots, a citrus, sheet and a cauliflower, greens of mustard and a celery.

Also such microcell as potassium is important. It promotes elimination from an organism of the final products of an exchange dissolved in liquid and to removal of excess of water from an organism. Potassium contains in the basic in fruit: peaches, apricots, grapes, raspberry, currant, oranges, tangerines, lemons, bananas.

Sodium chloride, or table salt, we receive in enough together with foodstuff. Therefore it is not necessary to abuse salt, on the contrary, for prevention of risk of a number of cardiovascular diseases it is necessary to reduce its consumption.

For maintenance in an organism of balance of calcium, sodium, potassium and phosphorus, and also magnesium is necessary for digestion of vitamin C. This element is irreplaceable for work of nervous and muscular systems. Besides, it plays an important role in a metabolism, in the course of a power exchange, supports work of heart, normalizes blood circulation, protects from a heart attack, and also slows down aging, prevents obstruction of vessels and reduces cholesterol level in blood. Together with calcium magnesium works as a sedative, possessing antistress action. It contains in nuts, grain and branbread, dried apricots, bananas, chocolate, fish (especially salmon) and seafood, lemons, grapefruits and greens.

Manganese helps to struggle with epilepsy and facilitates the course of diabetes. Its shortage leads to decolouration and a suspension of growth of hair, reorganization of bone structure, emergence of rash and lowering of the level of cholesterol. Manganese contains in nuts and whole cereals, dried fruits, and also beet and green onions.

According to most of scientists, pine forest helps to prevent and cure osteoporosis and arthritis. It is in the root vegetables which are grown up in the soil enriched with pine forest, grapes, apples, pears, nuts and beer.

Iron also belongs to the vital mineral substances. It promotes growth, increases organism resilience, reduces fatigue. The lack of iron at children can lead to decrease in mental capacities, attention and coordination, and also to cause feeling of fatigue and dizziness. The main sources of iron — meat and fish. It contains and in apples, a liver and buckwheat.

The lack of fluorine of food and drinking water can promote development of caries, emergence of a flyuoroz. This element contains in plums, apples, haricot.

Iodine plays not the last role in work of a human body: chronic shortage of iodine can block production of thyroidhormones. Shortage symptoms in an iodine organism — a craw, cretinism, a growth inhibition. Most of all this element in seafood. Also it is present at potatoes, onions, carrots, beet and at iodinated salt.

First of all …

First of all it is necessary to compensate for the deficiency of vitamins and minerals at irregular, monotonous and unbalanced food, at long diets or a stress, in time and after an illness. Doctors recommend intensive vitamin therapy at reception of hormones and contraceptives, during drug intake which worsen assimilation in an organism of vitamins and minerals. After the delivery and during feeding by a breast, to elderly people whose organism acquires the vitamins and minerals which are contained in food worse with age and also to children and teenagers such approach is necessary for women.

How exactly to compensate for the deficiency of mineral substances of an organism: traditional means (to lean on the products containing the greatest number of necessary minerals) or to stop the choice on a vitamin and mineral complex — a personal record of everyone. At the choice of the last it is necessary to remember that the optimum vitamin and mineral complex has to include by all means vitamin C, vitamins of group B, carotinoids, calcium, iron, magnesium and zinc.