GOST R 57106-2016

NATIONAL STANDARD OF THE RUSSIAN FEDERATION

Products of dietary therapeutic and dietary preventive nutrition

COMPLEXES VITAMIN-MINERAL IN THERAPEUTIC NUTRITION

Specifications

Diet therapeutic and preventive nutrition diet products. Vitamin-mineral complexes in clinical nutrition. Specification

OKS 67.040
OKDP 2 10.86.10.590

Introduction date 2018-01-01*
_________________________
* See "Notes" label.

Foreword

Foreword

1 DEVELOPED by a team of specialists on the basis of the Non-Profit Organization "National Consumer Protection Fund" with the participation of the Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology"

2 INTRODUCED by the Technical Committee for Standardization TC 036 "Specialized Food Products"

3 APPROVED AND PUT INTO EFFECT by Order of the Federal Agency for Technical Regulation and Metrology dated September 28, 2016 N 1245-st

4 INTRODUCED FOR THE FIRST TIME


The rules for the application of this standard are set out in Article 26 of the Federal Law "On Standardization in the Russian Federation" . Information about changes to this standard is published in the annual (as of January 1 of the current year) information index "National Standards", and the official text of changes and amendments - in the monthly information index "National Standards". In case of revision (replacement) or cancellation of this standard, a corresponding notice will be published in the next issue of the information index "National Standards". Relevant information, notification and texts are also posted in the public information system - on the official website of the Federal Agency for Technical Regulation and Metrology on the Internet (www.gost.ru)

1 area of ​​use

This standard applies to vitamin-mineral complexes (premixes) (hereinafter referred to as VMK) intended for dietary therapeutic and dietary preventive nutrition of adults and children over three years of age as part of therapeutic diets.

2 Normative references

This standard uses normative references to the following standards:

GOST 8.579-2002 State system for ensuring the uniformity of measurements. Requirements for the quantity of packaged goods in packages of any kind during their production, packaging, sale and import

GOST 7047-55 Vitamins C, D, B1, B2 and PP. Sampling, methods for determining vitamins and testing the quality of vitamin preparations

GOST 9142-2014 Corrugated cardboard boxes. General specifications

GOST 10444.12-2013 Microbiology of food and animal feed. Methods for detection and enumeration of yeasts and molds

GOST 10444.15-94 Food products. Methods for determining the number of mesophilic aerobic and facultative anaerobic microorganisms

GOST 12302-2013 Packages made of polymer films and combined materials. General specifications

GOST EN 12821-2014 Food products. Determination of cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2) by high performance liquid chromatography

GOST EN 12822-2014 Food products. Determination of vitamin E content (alpha, beta, gamma and delta tocopherols) by high performance liquid chromatography

GOST 13511-2006 Corrugated cardboard boxes for foodstuffs, matches, tobacco products and detergents. Specifications

GOST EN 14122-2013 Food products. Determination of vitamin B(1) using high performance liquid chromatography

GOST EN 14152-2013 Food products. Determination of vitamin B(2) using high performance liquid chromatography

GOST 14192-96 Marking of goods

GOST 15113.0-77 Food concentrates. Rules for acceptance, sampling and sample preparation

GOST 15113.4-77 Food concentrates. Methods for determining moisture

GOST 15846-2002 Products shipped to the Far North and equivalent areas. Packaging, marking, transportation and storage

GOST 24370-80 Paper bags and composite materials. General specifications

GOST 26669-85 Food and flavor products. Sample preparation for microbiological analysis

GOST 26928-86 Food products. Iron determination method

GOST 30178-96 Food raw materials and products. Atomic absorption method for the determination of toxic elements

GOST 30726-2001 Food products. Methods for detection and quantification of Escherichia coli bacteria

GOST 31483-2012 Premixes. Determination of vitamin content: B1 (thiamine chloride), B2 (riboflavin), B3 (pantothenic acid), B5 (nicotinic acid and nicotinamide), B6 ​​(pyridoxine), Vs (folic acid), C (ascorbic acid) by capillary electrophoresis

GOST 31659-2012 (ISO 6579:2002) Food products. Method for detection of bacteria of the genus Salmonella

GOST 31660-2012 Food products. Stripping voltammetric method for determining the mass concentration of iodine

GOST 31707-2012 (EN 14627:2005) Food products. Definition of trace elements. Determination of total arsenic and selenium by atomic absorption spectrometry with generation of hydrides with preliminary mineralization of the sample under pressure

GOST 31747-2012 Food products. Methods for detecting and determining the number of bacteria of the group coli(coliform bacteria)

GOST 31904-2012 Food products. Sampling methods for microbiological testing

GOST 31977-2012 Dry dairy products. Bulk Density Method

GOST 32042-2012 Premixes. Methods for determining vitamins of group B

GOST 32043-2012 Premixes. Methods for determining vitamins A, D, E

GOST R 51074-2003 Food products. Information for the consumer. General requirements

GOST R 51301-99 Food products and food raw materials. Stripping voltammetric methods for determining the content of toxic elements (cadmium, lead, copper and zinc)

GOST R 52173-2003 Food raw materials and products. Method for the identification of genetically modified sources (GMI) of plant origin

GOST R 52174-2003 Biological safety. Raw materials and food products. Method for the identification of genetically modified sources (GMI) of plant origin using a biological microchip

GOST R 52901-2007 Corrugated cardboard for product packaging. Specifications

GOST R 53183-2008 (EN 13806:2002) Food products. Definition of trace elements. Determination of mercury by cold vapor atomic absorption spectrometry with preliminary mineralization of the sample under pressure

GOST R 54058-2010 Functional food products. Method for determination of carotenoids

GOST R 54463-2011 Containers made of cardboard and combined materials for food products. Specifications

GOST R 54634-2011 Functional food products. Method for determination of vitamin E

GOST R 54637-2011 Functional food products. Method for determination of vitamin D3

GOST R 55577-2013 Functional food products. Information about distinctive features and effectiveness

Note - When using this standard, it is advisable to check the validity of reference standards in the public information system - on the official website of the Federal Agency for Technical Regulation and Metrology on the Internet or according to the annual information index "National Standards", which was published as of January 1 of the current year, and on issues of the monthly information index "National Standards" for the current year. If an undated referenced reference standard has been replaced, it is recommended that the current version of that standard be used, taking into account any changes made to that version. If the reference standard to which the dated reference is given is replaced, then it is recommended to use the version of this standard with the year of approval (acceptance) indicated above. If, after the approval of this standard, a change is made to the referenced standard to which a dated reference is given, affecting the provision to which the reference is given, then this provision is recommended to be applied without taking into account this change. If the reference standard is canceled without replacement, then the provision in which the reference to it is given is recommended to be applied in the part that does not affect this reference.

3 Terms and definitions

In this standard, the terms according to are used, as well as the following term with the appropriate definition:

3.1 vitamin and mineral complexes in clinical nutrition: Specialized food products, which are powder mixtures, with a vitamin content of 50% to 100% of the physiological norm, made on the basis of a carrier substance with the addition of vitamins, iodine, iron and other minerals.

4 Technical requirements

4.1 IUDs are manufactured in accordance with the requirements of this standard in compliance with the requirements specified in -*.
________________
* Pos. , , see section Bibliography, hereinafter

4.2 Characteristics

4.2.1 In terms of organoleptic indicators, VMCs must comply with the requirements specified in Table 1.

Table 1

Name of indicator	Characteristic
Appearance	Powdered products consisting of single and/or agglomerated particles. It is allowed to have a small amount of lumps, crumbling under light mechanical action.
	Light to creamy with dark red particles (beta-carotene)
	Peculiar to the set of components without other extraneous odors

4.2.2 In terms of the composition of the VMC, they must comply with the standards specified in Table 2.

table 2

Name of indicator	Indicator value*, content in one serving, % of the recommended daily intake for adults**
Vitamin D
Vitamin E
Vitamin K
Vitamin B
Vitamin B
Vitamin B
Vitamin B/PP
Vitamin B
Vitamin C
Beta-carotene (provitamin A)
Folic acid
Iron
Calcium
* Without taking into account technological losses during the introduction of VMC into the composition of food. ** Appendix A shows the content of vitamins in one serving, % of the recommended daily intake, for different age categories, calculated based on the data,.

4.2.3 In terms of physical and chemical parameters, VMCs must comply with the standards specified in Table 3.

Table 3

Name of indicator	Valid values
Mass fraction of moisture, %, no more
Bulk bulk density, g/cm
Staining intensity, %, no more

4.3 In terms of safety indicators, VMK must comply with the requirements,,.

4.4 VMK with an established chemical composition must have proven therapeutic and (or) preventive properties, confirmed by the results of studies of its clinical effectiveness, and allowing it to be used as part of diets for therapeutic nutrition in accordance with the current regulations of the Russian Federation.

4.5 Requirements for raw materials and materials

4.5.1 For the manufacture of VMC, raw materials are used that are included in the list of approved for use,.

4.5.2 Carriers (maltodextrin, microcrystalline cellulose, glucose, sucrose, dextrin) must meet the requirements , , and .

4.6 Marking

4.6.1 Marking of VMK in consumer and transport packaging must comply with GOST 14192, GOST R 51074, GOST R 55577.

On the label in the name of the VMK there should be the designation "Vitamin-mineral complex for therapeutic nutrition" with the trade name.

4.6.2 The label or directly on the consumer packaging must additionally indicate:

- the content of vitamins, macro- and microelements in 100 grams of VMC and in the recommended portion;

- scope in accordance with the State Registration Certificate and the scope of the VMC established by this standard;

- recommendations for use and method of preparation (in accordance with Appendix B).

4.6.3 Information can be supplemented:

- trademark;

- bar code;

- reference information on VMK.

4.6.4 Marking of VMK sent to the regions of the Far North and areas equated to them - in accordance with GOST 15846.

4.7 Packaging

4.7.1 VMK packaging must comply with the requirements.

4.7.2 VMK is packed:

- in cardboard packs with an inner liner made of combined material according to GOST 12302, allowed for contact with dry food products;

- metal or combination cans approved for contact with dry food products;

- packages from multilayer polymeric materials in accordance with GOST 24370;

- other materials permitted for contact with dry foodstuffs.

4.7.3 Net weight in a can and a pack - from 100.0 to 500.0 g.

4.7.4 Net weight in the package - from 10.0 to 500.0 g.

4.7.5 The limit of permissible negative deviations of the net content - according to GOST 8.579.

4.8 Transport packaging

4.8.1 Transport packaging is formed into a group package in the form of boxes in accordance with GOST 9142, GOST 13511, GOST R 54463, GOST R 52901 with a gross weight of not more than 15 kg.

4.8.2 When using manual way of packaging, each unit of group packaging must be enclosed with a coupon indicating the number of the packer or controller. Instead of a coupon, it is allowed to put the number of the packer or controller on the end part of the group package.

4.8.3 It is allowed to use other packaging, including other types of consumer and transport packaging and materials that ensure the safety of the quality and quantity of products during transportation and storage.

4.8.4 VMK sent to the regions of the Far North and areas equated to them are packed in accordance with GOST 15846.

5 Acceptance rules

5.1 Acceptance - according to GOST 15113.0.

5.2 VMK is accepted in batches. Party definition - by .

5.3 Each batch of VMK is controlled for compliance with the requirements of this standard.

5.4 The control of toxic elements and pesticides is carried out in accordance with the production control program developed by the product manufacturer, and when changing raw materials.

6 Control methods

6.1 Sampling - according to GOST 15113.0, GOST 31904.

Sample preparation - according to GOST 26669.

6.2 Determination of the quality of packaging, net weight - according to GOST 8.579,.

6.3 Determination of toxic elements:

- determination of mercury content - according to GOST R 53183;

- determination of arsenic content - according to GOST 31707;

- determination of lead content - according to GOST 30178, GOST R 51301;

- determination of cadmium content - according to GOST 30178, GOST R 51301.

6.4 Determination of the content of pesticides - according to .

6.5 Determination of microbiological indicators:

- mesophilic aerobic and facultative anaerobic microorganisms (KMAFAnM) - according to GOST 10444.15;

- determination of the content of bacteria of the group of Escherichia coli (coliform bacteria) - according to GOST 31747;

- determination of the content of pathogenic bacteria, incl. salmonella - according to GOST 31659;

- definition of content E. coli- according to GOST 30726;

- determination of the content of yeast and mold fungi - according to GOST 10444.12.

6.6 Determination of the mass fraction of vitamins:

- beta-carotene - according to GOST R 54058;

- vitamin D - according to GOST 7047, GOST EN 12821, GOST 32043, GOST R 54637;

- vitamin E - according to GOST EN 12822, GOST 32043, GOST R 54634,,;

- vitamin B - according to GOST 7047, GOST EN 14122, GOST 31483, GOST 32042,,;

- vitamin B - according to GOST 7047, GOST EN 14152, GOST 31483, GOST 32042 , , , ;

- vitamin B - according to GOST 31483,;

- vitamin B - according to GOST 31483,,;

- folic acid - according to GOST 31483,;

- vitamin C - according to GOST 7047, GOST 31483,,.

6.7 Determination of the mass fraction of minerals:

- calcium - according to;

- iron - according to GOST 26928;

- iodine - according to GOST 31660;

Selenium - according to GOST 31707.

6.8 Determination of the mass fraction of moisture - according to GOST 15113.4.

6.9 Determination of bulk bulk density - according to GOST 31977.

6.10 Determination of staining intensity - .

6.11 Definition of GMOs - according to GOST R 52173, GOST R 52174, in arbitration cases - according to.

7 Transport and storage

7.1 Transportation and storage - according to .

7.2 The expiration date and storage conditions of the product are set by the manufacturer.

Annex A (informative). The use of IUDs in diets

Annex A
(reference)

Name of indicator	The value of the indicator,% of the norm of physiological need
	Age
			11-14 years old	adults
Portion weight (soup, porridge, mashed potatoes)
Portion weight (jelly, compote)
beta carotene
Vitamin D
Vitamin E
Vitamin K
Vitamin B
Vitamin B
Vitamin B
Vitamin B/PP
Folic acid
Vitamin B
Vitamin C
Iron
Calcium

Annex B
(mandatory)

VMK is introduced as an integral part of the recipe at the stage of cooking 3-5 minutes before readiness: for first or second courses (soups, cereals, mashed potatoes, etc.) based on a serving of 1 g of VMK for adults and 0.6 g VMK for children or 1.0 g VMK for adults and 0.6 g VMK for children per serving of third courses (200 g of kissels, compotes).

Bibliography

		Technical regulation Customs Union"On the safety of certain types of specialized food products, including dietary therapeutic and dietary preventive nutrition", approved by the decision of the Commission of the Customs Union of June 15, 2012 N 34 MP 2.3.1.1915-2004
	"Organization of clinical nutrition in children's hospitals. Guidelines", approved by the Ministry of Health of the Russian Federation on November 10, 2000 *
________________ link . - Database manufacturer's note.
Technical regulation of the Customs Union "Safety requirements food additives, flavors and technologically auxiliary substances", approved by the Technical Regulations of the Customs Union "On the safety of packaging", approved by the decision of the Commission of the Customs Union of August 16, 2011 N 769
Methods for determining microquantities of pesticides in food, feed and the environment: Handbook v.1 and , M., 1992
MU 08-47/141*		Guidelines "Biologically active additives. Voltammetric method for determining the mass concentrations of vitamins C, B1, B2, E and quercetin", included in the Register of measurement methods approved for use in the field of state metrological control and supervision under the number of FR. 1.31.2004.01071
________________ *Document not cited. See the link for more information. - Database manufacturer's note.
		Guidance on methods of quality control and safety of biologically active food supplements. - M.: Federal Center of the State Sanitary and Epidemiological Supervision of the Ministry of Health of Russia, 2004
MU 08-47/185*		Guidelines "Biologically active additives, food products, premixes. Chromatographic (HPLC) method for determining the mass concentrations of water-soluble vitamins B1, B2, B3 (nicotinamide, nicotinic acid), B5, B6 and folic acid", included in the Register of methods for performing measurements, approved for use in the field of state metrological control and supervision under the number FR.1.31.2005.01917
________________ *Document not cited. See the link for more information. - Database manufacturer's note.
		Guidelines "Methods for the identification and quantification of genetically modified organisms of plant origin", approved by the Decree of the Chief State Sanitary Doctor of the Russian Federation N 80 dated November 30, 2007

UDC 663.88:006.354		OKDP 2 10.86.10.590
Keywords: products of dietary therapeutic and dietary preventive nutrition, vitamin-mineral complexes for therapeutic nutrition

Electronic text of the document
prepared by Kodeks JSC and verified against:
official publication
M.: Standartinform, 2016

Date: 05/06/2011

It took me a long time to make this table. I thought it was divided into several articles into groups, but for me personally, using it would be inconvenient, so I publish everything at once! Table of all you can print it out and hang it on the wall or put it in a folder... Only there are a lot of pages there. Therefore, first it will be, and below with descriptions of deficiency symptoms and the physiological effects of substances. There is an even more detailed table, but I'm afraid to scare readers))), so if anyone needs it, write through the feedback form, send it to the mail!

Meat-eaters may be offended (or better not)), but this product is not included in the lists, because. cannot recommend as healthy eating what I consider to be harmful. As can be seen from the tables, nutrients, including the most indispensable ones, and there are more than enough in plant products (and there are not so many of them in meat)!

Some cells in the table are not filled, for example, often these are "Deficiency symptoms". This is not because there are no symptoms, it’s just that not everything has yet been found, but somewhere in terms of meaning it’s clear - from other columns.

Abbreviations: t– the substance is destroyed/reduced by heat treatment, Processing- decreases from the processing and cleaning of products, SW- exposure to light Air- from exposure to air, Freeze– from freezing or loss during defrosting, PRT – birth control pills based on estrogen. So!

Brief table of all nutrients:

Name
tryptophan
Methionine
Felylalanine	wheat germ, oats, eggs and dairy products (especially country cheese)
Isoleucine
	wheat germ, oats, eggs and dairy products (especially country cheese)
	wheat germ, oats, eggs and dairy products (especially country cheese)
Vitamin A (retinols)
	O is relatively stable.
Vitamin E (tocopherols)
vitamin b? (thiamine)
Vitamin B? (riboflavin)
AT? (pantothenic acid)
AT? (pyridoxine)
Vitamin B?? (zinco-balamin)
AT? (folic acid)
H (biotin)
PP (nicotinic acid)
P (rutin - bioflavonoids)
N (lipoic acid)	cabbage, rice, milk
AT?? (orotic acid)
AT?? (pangamic acid)	Apricot kernels
AT? (choline)	Eggs (yolk), oatmeal, rice, cottage cheese, lecithin, wheat germ, brewer's yeast, nuts, legumes, oranges. Relatively stable during cooking and storage.
Bg (inositol)
	Decrease: Processing
	Decreases with smoking
	Decrease: Processing
	The intake of iodine is worsened by eating green vegetables from the cruciferous family (cauliflower, cabbage, etc.), corn, yam (sweet potatoes) and beans. Absorption is impaired by many medications.
Minerals, the deficiency of which is extremely rare.
	Deficiencies are rare.
	Widespread. Soy, nuts, whole grains, fish and seafood, dates, raisins, bananas, brown rice, yeast. High levels of phosphorus, calcium, vitamin D, and fat interfere with absorption. It is lost during illnesses that occur with high fever, vomiting and intestinal upset.
	Stable.
Manganese
Molybdenum

Yes, the plate has already turned out to be rather big .... Well, for the most persistent - continuation:

Detailed table of all nutrients: vitamins, minerals, essential amino acids and fatty acids.

Name	Why and what organs are needed	Deficiency symptoms	Foods with the highest amount of the substance
Carbohydrates			Sugar (in fruits, honey, etc.), starches.
Proteins, incl. essential amino acids.			Dairy products, eggs, legumes (peas, beans, lentils, soybeans), nuts
Fats, primarily polyunsaturated fatty acids		Deterioration of the skin, destruction of cells, disorders in the reproductive system, hormonal disruptions, vitamin deficiency (A, E, B, K, D)	Vegetable oils, fish
Essential amino acids(from proteins).
tryptophan	It is necessary for the processes of growth, blood, metabolism. Calming action		Peanuts in all forms, cottage cheese, milk, yogurt, eggs, legume proteins (especially soybeans), wheat, buckwheat, barley, wheat bran, beans, walnuts, pumpkin seeds, cauliflower, spinach, raw potatoes
	Lowers blood sugar and promotes faster healing of wounds and bones.		wheat germ, oats, eggs and dairy products (especially country cheese) It has been established that alcoholics and drug addicts do not have it.
	Metabolism, skin, bones, weakens viruses and helps in suppressing the herpes virus.	Violation of hematopoiesis	In nuts and seeds - in large quantities. Animal products, eggs, yogurt, yellow cheese, cereals, legumes, beans, peas, soybeans, spinach, Brussels sprouts, cauliflower
Methionine	Acts against aging. The liver, the exchange of vitamins B 12 and folic acid, is used for the synthesis of adrenaline.		Milk protein, wheat groats, wheat bran, rice, walnuts, raw mushrooms, beans, legumes, garlic, onions, eggs
Felylalanine	Thyroid gland, the formation of melanin pigment. It acts against depression, increases self-confidence, suppresses appetite and relieves pain. May cause severe allergies.		wheat germ, oats, eggs and dairy products (especially country cheese)
Isoleucine	Essential for normal hemoglobin formation and skin growth.	Anorexia nervosa	Milk, yogurt, yellow cheese, eggs
	Metabolism, nervous system, mental state		wheat germ, oats, eggs and dairy products (especially country cheese)
	Nervous system, protects the immune system.		wheat germ, oats, eggs and dairy products (especially country cheese)
Essential fatty acids(from fat)
Alpha Linolenic Acid Omega-3 (Linolenic Acid)			linseed oil, pumpkin seeds, soybeans, walnuts, dark green leafy vegetables, sea fish
Linoleic acid Omega-6 (or just linoleic)		Skin conditions like eczema, hair loss, liver problems, disorder nervous system, sterility, heart disease and stunting	vegetable oils: safflower, soybean, walnut, pumpkin seed, hemp, linseed
Vitamins.
Vitamin A (retinols)	It affects the state of epithelial tissue, the processes of growth and formation of the skeleton, night vision. Especially needed by the thyroid gland, liver and adrenal glands	Night blindness, visual impairment, hearing impairment, ear infections, allergies. Skin blemishes, acne, dandruff, dry skin and hair, headaches, dry eyes	animal products (butter, cream, cheese, egg yolk, fish fat). "Produced" from provitamin A (in plant products). Decreases: t (including in contact with iron and copper kitchen utensils), Air.
Beta-carotene, carotenes - provitamin A	Antioxidant, reduces the level of carcinogens from tobacco smoke, radiation, reduces the risk of tumors.	Visual impairment, SARS, runny nose, otitis media, tonsillitis, bronchitis, pneumonia	Carrots, tomatoes, watercress, parsley, cauliflower, spinach, asparagus, mango, pumpkin, melon, apricots, peaches, and other brightly colored fruits and vegetables. Does not decrease from heat treatment, but is afraid of light.
Vitamins D, D?, D? (calciferols)	Blood, bones, metabolism		Produced by the body when exposed to sunlight (be in the sun!), Cereal germ, green leaves, brewer's yeast, fish oil, eggs, butter, milk. Provitamin D is found in white cabbage and in small quantities - in carrots. O is relatively stable.
Vitamin E (tocopherols)	Antioxidant, antitoxic action, blood, metabolism, muscles, pituitary, adrenal glands, thyroid, sperm, contributes to the normal course of pregnancy.	Visual impairment. There are no obvious external signs. Low levels lead to serious diseases, including some types of tumors, arthritis, cataracts, and heart disease.	vegetable oils (especially crude sunflower, rapeseed, safflower, olive), almonds, peanuts, sunflower seeds, avocados, asparagus, spinach and other green leafy crops and vegetables, cereal germ, tomatoes, eggs Decrease: Process, SW, Air.
Vitamin K (phylloquinones), K? (melachinon)	blood, cells	Blood clotting disorders, liver disease	green lettuce, cabbage, nettle, alfalfa, spinach, peas, whole grain cereals. Synthesized by the microflora of the large intestine Decrease: CB, Process, Freeze..
vitamin C (ascorbic acid)	Antioxidant, blood, capillaries, skin, metabolism, liver, endocrine systems(pituitary, hypothalamus, adrenal glands, etc.). Improves iron absorption	Scurvy, bleeding gums, blurred vision, capillary fragility and a tendency to bleed. Decreased resistance to infections and some toxins	Dry rose hips, black currants, wild strawberries, cabbage, dill and parsley (herbs), oranges and citrus fruits, potatoes, green peppers. When smoking, it is absorbed extremely poorly - a constant deficit. Decreases: CO, t, smoking and caffeine.
vitamin b? (thiamine)	Metabolism, digestion, heart.	beriberi, fatigue, insomnia, loss of appetite, irritability and depression	Cereals not freed from germ; brewer's yeast, milk, eggs, whole grain cereals, brown rice, barley, nuts, oats, broccoli, soybeans, wheat bran. Decreases: Processing, t, . Freeze. When baking, its losses are 10-30%, if baking powder is not used.
Vitamin B? (riboflavin)	Participates in the processes of growth, metabolism, respiration, has a normalizing effect on vision, promotes healthy skin, hair and nails.	The work of capillaries, the blood system, the digestive system, vision suffer. Also cracks and "jamming" on the lips, inflammation of the tongue, dandruff, insomnia and dizziness	Dairy products, eggs, buckwheat and oatmeal, wholemeal bread, sprouted grains, herbs, yeast, raisins. synthesized intestinal microflora. Destroyed by: SV, alcohol, smoking, PZT.
AT? (niacin, nicotinic acid)	Nervous system, thyroid gland, adrenal glands. May be helpful in diabetes	Dermatitis, pellagra. Muscle weakness, loss of appetite and indigestion.	Brewer's yeast, eggs, sprouted grains, milk, cheese Destroyed: Obrab,. freezing, alcohol, smoking, PRT. Cooking stable.
AT? (pantothenic acid)	Immune system muscles, skin, brain.	premature graying and baldness	yeast, eggs, brown rice, nuts, oats, whole grains and molasses of all kinds. Destroyed: SV, t, caffeine, alcohol, sulfur, PZT.
AT? (pyridoxine)	Metabolism, liver, stomach, blood, nervous system, teeth, gums. Prevents skin inflammation.	Atherosclerosis, dermatitis, loss of appetite, leg cramps. A severe vitamin deficiency can cause a burning sensation in the soles of the feet.	brewer's yeast, cottage cheese, potatoes, buckwheat, peas, cabbage, milk, eggs, wholegrain cereals, especially wheat germ, oats, bananas Destroyed: t, Processed, alcohol, PZT.
Vitamin B?? (zinco-balamin)	Antianemic action, metabolism In children, B 12 stimulates growth and causes an improvement in their general condition. Increases energy levels.	Pernicious anemia (anemia), pallor, gray or yellowish complexion, and hair loss	Milk, low-fat cottage cheese, eggs, fish (mackerel, sardines, herring), Cheddar cheese. In small quantities: spirulina, seaweed, sea vegetables, soil residues on plants. Synthesized from cobalt by intestinal microflora, provided that baker's yeast does not enter the body Destroyed: SV, t, alcohol, PZT.
AT? (folic acid)	Cells. It is necessary for pregnant women to prevent fetal developmental disorders in the first 12 weeks of pregnancy. Promotes the transmission of the hereditary code.	Anemia, weakness and fatigue, irritability and depression	brewer's yeast, parsley (and herbs), lettuce, chives, wheat germ, nuts, eggs, bananas, oranges, legumes, especially lentils, chickpeas, soybeans, bananas, oranges Destroys SV, t, Processing, alcohol, PZT.
H (biotin)	nervous system, metabolism, skin	Dermatitis, dandruff	Yeast, eggs, oatmeal, peas, milk and dairy products, grains, wheat germ, oats, fish, fruits, vegetables (especially cauliflower) and mushrooms. Synthesized by intestinal microflora
PP (nicotinic acid)	Participates in cellular respiration, the work of the digestive system		buckwheat, peas, sprouted grain, brewer's yeast
P (rutin - bioflavonoids)	capillaries. It is similar in action to vitamin C, mutually enhances its action.		currant, cranberry, cherry, cherry, gooseberry
N (lipoic acid)	Preserves vitamins C and E. Antitoxic effect, especially from salts of heavy metals (arsenic, mercury, lead, etc.), prevents fatty liver		cabbage, rice, milk
AT?? (orotic acid)	Liver, reproductive system, improves fetal development.		brewer's yeast, dairy products
AT?? (pangamic acid)	Improves tissue respiration, is used for acute and chronic intoxications.		Apricot kernels
AT? (choline)	Liver, nervous system, metabolism, neutralizes a number of harmful substances (selenium, etc.). Very effective in the prevention of atherosclerosis.	fatty liver, increased blood fat, nerve damage	Eggs (yolk), oatmeal, rice, cottage cheese, lecithin, wheat germ, brewer's yeast, nuts, legumes, oranges. Relatively stable during cooking and storage
Bg (inositol)	Pronounced lipotropic and sedative properties, affects digestion.		Found in melons, cabbage, carrots, potatoes, beets, tomatoes, strawberries, especially in sprouted wheat
Minerals.
	Promotes remineralization of teeth	When there is an overabundance of it, and in our water there is often too much of it, it can even contribute to tooth decay.
	Thyroid, metabolism	Low levels are rare, even if seafood is not consumed. Over-deficiency is the cause of an over-reactive thyroid gland.	Sea fish, seaweed (fucus, etc.), other seafood, iodized salt, water. The intake of iodine is worsened by eating green vegetables from the cruciferous family (cauliflower, cabbage, etc.), corn, yam (sweet potatoes) and beans. Absorption worsens due to taking many medications.
	Teeth, bones, muscles. Vitamin D is required for calcium to be used properly.	osteoporosis	all dairy products, especially cheese, yogurt and cottage cheese, as well as green leafy crops, cauliflower, broccoli, peanuts, nuts, sunflower seeds, sesame seeds, spinach It decreases with an excess of phosphorus.
Potassium, sodium, chlorides	Electrolytes are part of all the fluids in our body and are involved in a wide range biochemical reactions.	Deficiency is unlikely, it can only be with profuse sweating (due to heat, physical exertion, etc.)	Common salt (sodium chloride), yeast, fruits and vegetables, dried fruits, bran
	Works with calcium. Nervous system, circulation	Deficiency is extremely rare.	Widespread. Soy, nuts, whole grains, fish and seafood, dates, raisins, bananas, brown rice, yeast. High levels of phosphorus, calcium, vitamin D, and fat interfere with absorption. It is lost during illnesses that occur with high fever, vomiting and intestinal upset.
	Bones, digestion.	Deficiency does not usually occur	Widely found, usually not deficient. Dairy products, vegetables, fish, nuts, whole grains, yeast. stable element
	Blood, muscles The need for iron increases dramatically during pregnancy and after the "critical" days. In order for iron to work effectively, calcium, copper and vitamin C are needed.	Fatigue, muscle weakness, anemia, pale skin, lethargy, drowsiness, poor vision, indigestion, and numbness in fingers and toes	buckwheat and oatmeal, Rye bread, porcini mushrooms, peaches, apples, beans, nuts, and green leafy crops, dried apricots, dates, spinach. It is believed that iron is more difficult to absorb from cereals (due to the large amount of fiber). Iron is relatively stable, but caffeine interferes with absorption.
	involved in metabolism, the formation of insulin	Confusion, irritability, difficulty remembering, and intense thirst. Low levels may contribute to the development of diabetes.	yeast, egg yolk, wheat germ, cheese and whole grain cereals. Decrease: Processing
	Immunity, enzymes, blood, antioxidant	Deficiency is extremely rare. Hypochromic anemia (anemia) and decreased white blood cell count, impaired immunity, pale skin, prominent veins, intestinal disorders, graying hair, brittle bones.	nuts, whole grains, lentils, olives and carrots, copper pipes… Stable.
	Enzymes, insulin, etc. Antioxidant. Zinc supplement is also effective in treating acne	Violations of taste, smell, vision, skin damage, impaired immunity, increased protein deficiency in the diet. Low levels are associated with low scores sperm, defective births and overactive children.	mushrooms, oysters, yeast, eggs, mustard, lentils, rye bread, brown rice. Zinc levels in the body decrease for a variety of reasons, including RRT, smoking, and drinking.
Manganese	Growth and development, cells, immunity, regulation of blood sugar. Antioxidant. It is necessary that vitamins C, E and the vitamin B complex are used to the full.	Deficiency cases are rare	oats, wheat germ, nuts (especially almonds and hazelnuts), whole grain cereals, pineapples, plums, beans, sugar beets, salads, tea, cocoa Decreases: Processing and overabundance of copper in the body.
Molybdenum	It has various functions and prevents tooth decay and impotence.	Deficiencies are rare. Restlessness and uneven pulse.	buckwheat, legumes, wheat germ, liver, barley, soybeans, lentils, rye, eggs, wholemeal products and bread.
	Cells, antioxidant, can replace vitamin E, liver, immune, reproductive systems, helps to remove heavy metals, including cadmium and arsenic (this is necessary for smokers).	Visual impairment, chest pain, baldness, increased susceptibility to infections	yeast, garlic, eggs, fish, carrots, turnips, milk. Decreases with smoking
	Connective tissues, bones, blood vessels and cartilage, skin, hair, nails.	Weakening of the skin	root vegetables and other species vegetable fiber, brown rice, hard drinking water. Decrease: Processing
	Skin, joints, hair, nails, proteins and enzymes in the body.	Low levels are unlikely unless there is a protein deficiency	dried peaches, legumes (especially beans), and peas. Sulfur is found in all foods high in protein.

* According to a study by Rothk (1987), vegans examined in 1981 in Berlin had normal blood levels of vitamin B 12 and showed no symptoms of vitamin B deficiency despite dietary deficiency.

Well, as I said, the most inquisitive - write, I can send an even more detailed table in Word! Since requests for the full version of the table continue, I post the file for download right here: ! The table expands the description of the effect of nutrients on the body.

Eroshina Irina.

Hello my friends! Women and men, boys and girls, athletes and amateurs! This article will be useful for everyone and everyone. Regardless of gender, age, occupation and interesting position.

Let's start talking about vitamin and mineral complexes. Otherwise known as multivitamins and multivitamins. About drugs that offer us the whole complex in one tablet necessary for a person vitamins, minerals, and other important and not so important substances.

Let's analyze what technologies for the production of vitamins have been invented today, how they are better or worse. Let's see how to choose inexpensive and effective vitamins and vitamin complexes, which vitamins to buy and how they differ, in addition to the price. Let's try to find the best vitamins today.

And in order not to get confused at all and to know why I got confused by the issue of vitamins and minerals, why it is important, I suggest reading the articles oh and.

And in this article we will already choose the best complex vitamins for ourselves and our loved ones.

As usual, I will show examples of vitamins from the organic natural food online store. iHerb . Unfortunately, in our pharmacies, nothing like this was even close. Or rather, there is something, but the price .......

But first, before making a choice in favor of a particular product, it would be nice to learn how to navigate the notation given on reverse side jars and other important issues related to the consumption and choice of the most high-quality and suitable vitamins for each of us.

I believe that the manufacturer should always and everywhere indicate all possible information for the buyer on their products. Moreover, if this product is what we will consume internally: moreover, constantly and / or for a long time. First of all, this applies to vitamin-mineral complexes.

If the manufacturer is silent about the composition, and even worse, does not indicate all the components at all and thereby misleads consumers, then he has something to hide. I don’t know how this is regulated in Russia, but I am sure that rules should be established regarding this at the legislative level. We must know what we eat and what we pay for and have objective information to choose according to our needs and abilities.

Look at the designations from the vitamin jar, which are very famous among us and sold in our pharmacies. Moreover, this is one of the most expensive complex preparations.

And the information given on its official website. Well, is it possible? I think it's impossible.

Moreover, it must be admitted that almost all canned vitamins in the world are synthesized vitamins. This is understandable. There are not so many vegetables and fruits on earth that would be enough for the production of vitamins from them. Can you imagine how much food needs to be processed to get a jar of natural vitamins and how much it will cost then?

I do not want to unsubstantiately state that all vitamins sold in our pharmacies are bad, but there are principles and rules that a manufacturer must follow and be responsible for their products to customers. So while the facts remain the facts, and I choose vitamins according to other principles.

Let's proceed to the analysis of the designations on the labels of vitamin preparations and vitamin-mineral complexes:

1. Next to the name of the vitamin, mineral or other ingredient included in the complex, the sources of its production and form should be indicated. If you are interested in a specific vitamin, then there is an opportunity to go deeper and study in more detail the form of the substance, the source of receipt and determine how this vitamin or mineral suits you.

2. It serving size (Serving Size) - how many capsules or tablets are included in one serving. It is assumed that the indicated portion contains the following amount of substances.

3. Amount Per Serving. it amount of ingredients per serving. It is indicated in international units, milliliters, milligrams, micrograms.

4. % Daily Value. (%DV). And this is the second most important point after the form of the substance. This is the rate of consumption of a particular substance per day. The percentage of the consumption rate is indicated: certain or not defined for a person. We will go into more detail here below.

5. †Daily Value not established. Such a cross indicates that the daily allowance for this substance is not defined and has not been established. By whom? Probably scientists, experiments, research and official medical organizations, both internationally and for each country individually. This is often indicated for vitamin-like substances, extracts and extracts.

6. AAC**= Amino Acid Chelate. This designation (indication) chelated mineral. That is, a mineral combined with an amino acid for better absorption by the body. Read about chelate forms of minerals.

7. It will not be superfluous to pay attention to the various quality marks indicated by the manufacturer on their products. I analyzed these notations in detail.

It is also important that the manufacturer gives a description of the product, recommendations for use and use, warnings, information about the presence of other ingredients, so that people suffering from allergies and other intolerances know and are sure what they put in their mouths.

As an example, one of the cheapest vitamins from Now Foods, Daily Vits (Daily Vitamin Complex). But this does not relieve the manufacturer of responsibility and obligations to indicate everything and everyone on the package. I know exactly what I'll get for my money.

We have dealt with this. But let's dwell on some points in more detail.

Norms of intake of vitamins and minerals

There are several nuances with these norms and you need to know them when choosing your drugs.

First of all, you need to know that the consumption rate, defined both in our country and in the USA or European medical organizations, is not, as such, the norm and the “consumption standard” that determines a person’s need for a daily intake of a substance.

Consumption rate- this is minimum intake for an apparently healthy adult, so to speak "average". That is, the rate, indicated as 100% on jars and boxes, implies a minimum level of the substance, and then, provided that everything is absorbed without a trace by organisms in the gastrointestinal tract. And this is almost impossible even for healthy people due to the artificiality of vitamins and minerals, living conditions, mental and physical activity, the presence of diseases and other characteristics of the body. And now we are such, sick, having problems with digestion and metabolism, the majority, if not all. Remember folk wisdom: "There are no healthy people, there are underexamined."

So it turns out that when you see an increase of 5-6 times on the label in the composition of the product (i.e. 500-600% of the substance), then do not be afraid that this is an excess of the vitamin and it will come out of the ears. God grant that half of this is assimilated. And such an increase, both for conventional complexes, and taking into account the purpose of vitamins (sports, for pregnant women, for the elderly, etc.) is fully justified.

And the recommended norms are simply given for the average person and, as it is believed, sufficient to maintain health so that "I don't throw my skates away." Simply, it is easier to build on some officially established norm to calculate more accurate doses in specific cases or groups of people. For this reason, concepts such as “physiological need” appeared for a more accurate calculation, taking into account a larger number of factors, or “therapeutic norms” applied temporarily for specific diseases.

But, in fairness, it must be said that certain and maximum levels of vitamins and minerals. Not for everyone, but for most. Therefore, having any deviations, diseases or problems, it is better to know such things and consult a specialist.

But let's look at such questions soberly. Usually, the upper consumption rates for such substances are so high (I already talked about this in articles about) that there is no need to be afraid. We just don’t have enough money to eat vitamins alone or drink a pack of chondroprotectors a day. But you can think of everything, therefore, I do not advise you to eat ascorbic in packs like candy. All this is fraught. You can eat a box of lemons if you can.

These very norms of consumption of substances in each country are different. They are determined by the main medical body, so to speak. If we take the recommendations of our Ministry of Health, or US or EU organizations, then some substances have a slight difference, some are quite big, but I don’t think that this should be given very much close attention. All these differences are issues of reticence, disunity and opinions between scientists and researchers. There, in this pharmaceutical business, there is a kitchen. I prefer not to think about it.

Which vitamins are better: ours or foreign ones?

Another question that often comes up is somewhat patriotic. Patriotism is certainly good, but I do not think that in these cases it is appropriate.

The point is that vitamins, as well as fruits and vegetables, should be consumed exactly in the area where you live. Like, American vitamins are not suitable for a Russian person. Probably, the supporters of this theory have their own arguments. I'm not going to argue, I'm just giving my opinion.

Firstly, as I already wrote, I believe that 7 billion people inhabiting our planet are the same and arranged in the same way, especially inside. The average citizen in Russia is exactly the same as in Africa, and in America, and in China. There are no differences.

Secondly, vitamins and minerals must enter us daily, and when you go on vacation or to another place of residence (for example, to Thailand), you naturally eat the gifts of another country, and everything is fine, and for some it even benefits . Therefore, I do not think that vitamin C from an apple is much better for us than from kiwi.

The next argument has to do with agriculture. After all, a huge number of agricultural crops were once imported from other countries very far from us, and they can also be considered not ours, even taking into account repeated selection. For example, the same potato.

But I support the issues of seasonality in nutrition, and that is because eating watermelons, strawberries or grapes in winter is simply dangerous for health because of the risk of poisoning with all sorts of nitrates, pesticides and other substances used in these cases for growing and transporting over long distances. Not to mention that, grown in this way, fruits and vegetables are far from their "wild" counterparts in terms of nutritional value.

Vitamin-like substances

As already mentioned, scientists have discovered and systematized 13 vitamins. But gradually science advanced and other vitamin-like substances were discovered, which in their action are close to vitamins, are a variety of complex chemical compounds and important to humans.

Some of them our body produces on its own, and some must also receive from the outside. The structure of some vitamin-like substances is quite complex and can only be obtained from natural sources, which is only a plus for us, to be honest.

Now these substances include about 10 compounds. Most Popular:

is well known to athletes L-Carnitine(Vitamin W is very important for our muscle tissue and its development). Doctor's Best, L-carnitine fumarate.

- as well as known to the cores Coenzyme Ubiquinone Coenzyme Q10(a very well-known and useful substance for our body and specifically for the cardiovascular system, and the name is worth it, just an aristocratic name (specially written in full). Doctor's Best, CoQ10, with BioPerine, 100 mg.

- the rest of the substances are: Inosine (Vitamin B8), Choline (Vitamin B4), Orotic acid (Vitamin B13), Methylmethionine sulfonium (Vitamin U), Para-aminobenzoic acid (Vitamin H1), Bioflavonoids (Vitamin P), Lipoic acid(Vitamin N), Pangamic Acid (Vitamin B15).

All these substances are no less important and indispensable for the body than vitamins and take part in many metabolic processes. Their deficiency leads to various deviations and disorders, feeling unwell and other troubles.

Most often, these substances are taken separately as supplements, but they can also be included in vitamin preparations.

Issues of compatibility and incompatibility of vitamins

It's also a very vague concept. And on what the principle of some manufacturers is based, sharing vitamins and offering to drink a day, first a red pill, and then a blue one, I have no idea. This is probably inspired by the masterpiece of cinematography "The Matrix" and all these are marketing ways to attract attention and increase sales. Nature has a completely different mechanism when a huge variety of vitamins comes with food (ideally). They all mix with each other and with other substances. As my grandmother used to say: "The belly is not a mirror." After all, you, strict vinaigrette, don’t think that the beets will somehow interfere with the carrots, do you?

Therefore, the fact that vitamins and minerals will interfere with each other is out of the question. A problem can arise when higher therapeutic doses of individual vitamins are used. Then the appearance of positive and negative interactions, the impact on the assimilation of other elements is possible. As an example, copper in large quantities interferes with and destroys vitamin C. If you increase vitamin C, then there will be an increased need for riboflavin, and if it is low, then the content of vitamin C in the body will decrease, etc. Here are the things.

And our task is to choose for ourselves such vitamins and minerals for supplementation in nutrition that will correspond as much as possible to those obtained from food and provide a uniform supply in addition to the nutrition of the necessary vitamins and minerals in the amount necessary in our particular case.
This is what we will finally do.

So, vitamins presented and produced by global manufacturers can be divided into several groups. As usual, we will go from the cheapest and least useful to the heights of digestibility, usefulness and quality, so to speak.

Isolated (synthesized and artificial) vitamins

The first group includes the cheapest isolated (artificial, chemical, synthesized) vitamins. These complexes contain naked vitamins and minerals with low bioavailability (oxides, sulfates, etc.), with a minimum percentage of assimilation human body, as not corresponding to natural natural substances that we absorb from food. It is these vitamins that are presented in our pharmacies at low (by the way, this is another question) prices.

Here you can easily take a jar of our vitamins and see. It is good if at least half of the required and necessary information is indicated by the manufacturer.

Vitamins belong to this group on IHerb (as an example of the most popular): Now Foods, Daily Vitamin Complex.

Or fairly cheap budget California Gold Nutrition Daily Vitamins & Minerals.

But, unlike our vitamins, they are much healthier and more effective. In addition to the presence of the same chelate forms of minerals and some natural natural vitamins, they may include (which is mostly not natural for this group) other herbal ingredients and extracts that will help the body absorb the necessary substances. All information is available and presented on the packaging. Most importantly, watch and read carefully. Very good value for money options.

Vitamin and mineral complexes with additives

This group includes already more bioavailable and beneficial to the body vitamin-mineral complexes. They contain the same (for the most part) synthesized and isolated vitamins, however, various plant extracts, extracts, mushrooms, mixtures of dried vegetables, fruits, berries, and herbs have already been added in large quantities. Minerals are also presented in them in forms that are more suitable for absorption by the body. The body from these complexes will learn much more.

The price, of course, is an order of magnitude more expensive than in the previous group. But still, these complexes are available, given that you can choose a complex where you need to drink 1 tablet per day for six months.

Typically, the labels of such complexes contain the words "natural", "whole-food", "food-based".

I myself take vitamins from this group. I usually take and take vitamins rainbow light .

And company vitamins Nature's Way, Alive . I take it periodically for myself and my parents.

The composition is simply magnificent vitamin and mineral complexes. Look.

This group includes vitamins for pregnant women (prenatal), and with increased stress, and for the elderly. There is a division into male and female. In short, you can choose and purchase a very profitable good and useful complex.

Plant-Based All-Natural (Raw) Vitamins

This group of vitamin complexes opens already elite vitamins on IHerb. According to manufacturers, it no longer contains synthetic artificial components. All vitamins and minerals are extracted in a special way and using new technologies from vegetables, fruits, berries and herbs. Technologies for working with baker's yeast have already been applied here. With their help, natural and highly digestible minerals are obtained.

These complexes have the highest cost. It will be expensive to acquire such complexes. I can't even imagine their price in our online stores. Naturally, such vitamin-mineral complexes can be consumed even on an empty stomach. After all, it is concentrated food.

But even then, treat them like a nutritional supplement. They also do not replace proper and nutritious nutrition.

The most popular herbal vitamins are preparations from the manufacturer MegaFood .

The manufacturer indicates all possible information, and next to each vitamin and mineral, the plant component that served as the source is indicated.

And another manufacturer of so-called natural live "raw" vitamins - Sunwarrior .

The manufacturer indicates that the vitamins are completely made from plant sources.

Basically, that's all.

But a person does not stop in his development and in striving for the best, therefore the following groups of vitamins and minerals are obtained using original and high-tech methods, using again some synthetic analogues and trying to bring vitamins as close as possible to a whole food natural product.

The vitamins given below cause loud responses and delights from their use and the effect on the body noticed by many.

Fermented vitamins and minerals

Some manufacturers have come up with another type of vitamin preparations - fermented vitamins and minerals.

One of the representatives of this direction is the company new chapter.

And they produce vitamins in the following way. Probiotics are added to whole foods, that is, unprocessed, unrefined, or minimally processed. And all this mixture independently changes and transforms under the influence of natural factors. Isolated artificial vitamins can also be used here. But all this is mixed with plant concentrates and microorganisms. Microorganisms do their noble work and the process of “probiotic fermentation” takes place.

Probiotics- a class of microorganisms and substances of microbial and other origin used for therapeutic purposes, as well as food products and biologically active additives containing live microcultures.

Probiotic fermentation is a process in which beneficial bacteria and yeast process and turn various components into other, more useful ones. It turns out "live food" or "live supplements".

Simply put, this is a familiar fermentation process for all of us, in which sugar turns into alcohol, this is how wine is obtained from grape juice.

According to the manufacturer: “In this way, “dead” vitamins and minerals turn into “live”.
So you can try these vitamins. The main thing is that you know what it is.

Renatured vitamins and minerals

The last group of vitamin preparations is the so-called renatured vitamins and minerals. This technology for obtaining highly digestible substances has appeared quite recently. The technology is called: key factor (CODE FACTORS).

The representative of this direction in production is the company Garden of Life .

The idea is based on the fact that even vitamins derived from plant natural sources, are different from those that we get with plant foods. In the plant, each vitamin and mineral has a large support group, like me, which helps to identify it and assimilate it by the body.

Some of these substances are plant enzymes, flavanoids and phytoestrogens, which conduct and enhance the vitamin. They are unique to each vitamin. They determine the very key factor (CODE FACTORS) in which the synergistic compounds present in natural food are necessary for the delivery of nutrients to our body. Only a plant is capable of supplying vitamins and minerals with such properties under the action of light.

The new technology, according to scientists, allows you to restore natural properties purified isolated vitamins, to make them similar to those we get from food. This recovery process is called renaturation.

A vitamin or mineral is incorporated into a protein or peptide. The resulting substance is injected into the cells of ordinary baker's yeast. This technology allows the vitamin and mineral to be integrated into the yeast cell. The result is yeast that is enriched with vitamins, minerals and those very natural accompanying elements of the support group, which is not available when taking isolated artificial vitamins. Thus, vitamins and minerals become much more bioavailable in assimilation.

As I wrote at the very beginning, in - without connections, nowhere.

The effect of vitamins on the human body

In this paragraph, I would like to talk not about how each vitamin affects us and what it is needed for. Believe me, there is no point in bothering yourself with this. I write similar articles for myself too; so that, on occasion, open an article, remember the main nuances when buying and choosing the necessary product and not bother with it anymore.

And what really worries us buyers is our well-being when taking all these vitamins and dietary supplements. It is quite logical that having chosen a good expensive complex of vitamins and paying a decent amount for it, we want to at least see the result. What did you pay for, exactly?

This can be understood. Once upon a time, going to sports stores and looking at jars with the same vitamins, I asked: “Which ones are better? How can I choose the right ones? The answer to me was vague comments about improving well-being, an additional surge of strength and energy, and you need to choose according to some kind of sensations. In short, nothing. No matter what I drank, I didn't feel anything. I don't feel it now.

Now, choosing vitamins or supplements for myself and reading other people's reviews of these products, I see that it all comes down to the following: hair does not fall out, nails do not exfoliate, the stomach does not swell or swell, etc.

So is it necessary to feel the action of vitamins and how to feel it?

I do not know! But I think that in a normal, in principle healthy person (otherwise you need to go to the doctor with your problems), the body should not react with something unusual even to the most super expensive and effective vitamins. Why?

But because good vitamins and other supplements by nature and purpose are simply an addition to nutrition. We should not feel euphoria (this is generally in the other direction), some unthinkable rise in strength, insane hair growth, etc. Otherwise, these are no longer natural natural substances, but something else. Vitamins and minerals, as well as other nutrients, should simply ensure the normal, full and accurate work of both the whole organism and its systems.

A slightly different question is when certain circumstances change or force the body to change: increased physical activity, pregnancy, illness, etc. Then our task, better with the involvement of an experienced specialist, is to select the same vitamins that would help the body endure such changes the least painfully and return to its original state.

Many people, especially young mothers, know that a child during pregnancy requires a lot and takes a lot of the same calcium from her mother. Here, you definitely need to take vitamins and take care not only about yourself, but also about another little man.

And the feeling will be the normal state of both: when the new organism fully grows and develops, and the mother does not experience pain, she has no problems with her appearance and her teeth do not collapse. The birth of a new person is a miracle, although a natural process and should not require sacrifice.

I hope that all of the above will also be useful for young mothers who need to take care of themselves and, accordingly, of someone else, and good nutrition and the right choice of the same vitamins are the first and most important step in this. I did not specifically touch on this, but it is necessary to choose such vitamins (prenatal) intended during pregnancy according to the same principles from the same groups listed above. Here you need to approach with more responsibility and choose the best, be sure to consult with your doctor. And there are plenty of offers from different manufacturers.

I do not feel the effect of certain vitamin complexes or sports supplements on myself, and thank God. So so far so good. But I hope that at their micro level they nourish my cells, my immunity and allow it to endure loads and hardships, fight viruses and bacteria. I feed my body, and he, full and satisfied, does his job and does not bother me. And that suits me just fine. This is fine. It is for this purpose that I take both supplements and other vitamins.

I began to understand and delve into issues of nutrition, supplements and vitamins with minerals for this very reason. So that the body does not bother me and allows me to do my business, hobbies and hobbies. So that I don’t have to constantly drag him around our specialists and poison chemicals without knowing what I need from him. Of course, I also had a reason for this and my own impetus - a knee injury, operations and going to the doctors. I don’t want to experience the oppression of hospital walls and white coats anymore.

And here you will most likely ask: “Well, how then to understand that vitamins are suitable for you and are absorbed if there should not be any special sensations?”

“And here, just, everything is simple.” I will answer.

It is clear that when using any vitamins or supplements, we should not experience any bad symptoms: bloating, nausea, rumbling, weakness, allergies, etc. It is for this case that I write in articles and try to find out about various sources of obtaining and forms of substances. If you need, for example, (prescribed by a doctor), and the first one you get in a pharmacy causes nausea and indigestion, then it is very desirable to know about its forms and choose another, the most suitable one. About this and they wrote to me, and read in the reviews.

Another constant that is indisputable for any person is the excretion of about 1.5 liters of urine per day. The body must do this and remove the harmful waste products, no matter what. And if there is not enough water in the body, then urine will just burn through the toilet bowl and “hit in the head,” in popular language. This fact must be taken into account. If you drink enough water and take vitamins, but it burns anyway, then vitamins are not absorbed. Choose others.

Everything is simple, but we are not talking about therapeutic doses of individual vitamins, diseases and other factors. I think it's understandable. Under normal conditions, urine should be almost clear, of a faint straw color, without strong odors.

I try to drink more water, take vitamin complexes (I already wrote which ones) and other supplements: I don’t notice any changes in physiology, I have enough strength for training and energy. So the absorption is going well.

I believe that the knowledge given both in this article and in others must be possessed in order to understand your body, help it in time if necessary, and lead an active, healthy, fulfilling life.

Conclusion

On this, I think it's time to end. Wrote it again, wrote it. I was going to give all the information I could, but I won't. Already a lot.

Now, I hope you can choose the right vitamins for you in terms of quality and wallet. Write your opinion. Maybe I forgot what. I'll try to figure it out and add.

Let me remind you that these vitamin-mineral complexes from the presented groups can be viewed on the website of organic natural food and products iHerb . There you can also see the description of manufacturers and reviews of people.

Most importantly, take care of yourself and take the time to take care of yourself. There are ways, there would be a desire!

And pills with pills, but please don’t forget about simple and so dear to the heart carrots, parsley, onions, apples and strawberries. A person has not invented a better and more useful thing than this, and will not come up with it soon.

And in the following articles, it remains for us to talk about the best vitamins, completely created by nature. These are the so-called superfoods(super food). One of the most useful natural vitamin and mineral complexes is spirulina. A storehouse of almost all the vitamins, minerals, amino acids and much more that a person needs. This is so, for the seed.

And consider sports vitamins, their properties and differences. After all, we are all sports, mobile, active people. We need to know. Is not it?

Here, I take my leave. I look forward to seeing you on my blog and always welcome comments and opinions.

All the best. Do not be ill!

A little about microelements. Aluminum promotes the development, regeneration of epithelial and bone tissues. The human need for aluminum is met by bakery products. Aluminum is found in small amounts in fruits and vegetables.
Bromine has a calming effect on the nervous system, it is found in vegetables, cereals and milk. Increased consumption of bromine causes depression of the nervous system: drowsiness, hearing loss, vision loss, memory loss.
Vanadium
regulates redox processes in the body, which is very important in the treatment of allergic diseases, dermatosis. This trace element is found in parsley, green beans, carrots, cabbage, dill, radishes. Excess vanadium causes depression.
Iron necessary for the production of new blood cells. Sources of iron are: liver, meat, beans, nuts, fish, dried fruits, whole grains. Iron deficiency causes apathy, fatigue, headaches, dizziness, heart palpitations, hair loss, depression, increased sensitivity to cold.
Iodine supports the functioning of the thyroid gland. Iodine deficiency is manifested by fatigue, weakening
physical and mental activity, an increase in the thyroid gland, the development of Graves' disease, an increase in body weight. Iodine is found in rhubarb, carrots, celery, peas, beans, cucumbers, tomatoes and other vegetables. There is especially a lot of iodine in kelp (seaweed), sea fish and seafood, as well as in meat, eggs, and milk. An overdose of iodine leads to an enlargement of the thyroid gland.
Cobalt stimulates the process of hematopoiesis. Most cobalt is found in peas, liver (beef), beets, strawberries, cheese, milk, bakery products, vegetables. Cobalt deficiency causes menstrual disorders, anemia, nervous syndrome.
Silicon participates in the formation of connective and epithelial tissues, provides them with strength and elasticity. Contained in the fruits of hawthorn, apples, wild rose, grapes.
Manganese necessary for normal bone growth (affects the development of the skeleton). Found in legumes, cereals, nuts, liver, vegetables, coffee and tea. A lack of manganese causes sudden loss in weight, nausea, vomiting, slow fusion of bones in fractures.
Copper participates in metabolism and is a good remedy for the prevention and treatment of diabetes. Copper deficiency leads to anemia nervous diseases, there are general weakness, diarrhea, loss of appetite. Copper found in cereals, potatoes, fruits, liver, nuts, mushrooms, soybeans, coffee, chocolate, peanut butter.
Molybdenum affects the growth of a young organism. Sources of molybdenum: bread products, beans, liver, kidneys, green vegetables. With a lack of this trace element, shortness of breath, arrhythmia, and vomiting occur.
Nickel affects the process of hematopoiesis. Found in vegetables and fruits.
Selenium prevents the development of cancer, protects the body from radiation and stimulates the immune system. Lack of selenium leads to liver disease, impotence, cardiovascular disease, increases the risk of breast, lung, rectal and colon cancer. Symptoms of selenium deficiency: weakness and pain in the muscles, heart. Sources of selenium are: onions, tomatoes, broccoli.
Fluorine participates in the formation of bones and the processes of formation of dentin and tooth enamel. A lack of fluoride causes dental caries. Fluoride is found in fish (cod, catfish), nuts, liver. Chlorine promotes digestion, forms gastric juice (hydrochloric acid), helps the liver to cleanse itself of toxins. The main source is table salt.
Chromium regulates the amount of sugar in the blood. A lack of chromium can cause weight loss, atherosclerosis, fatigue, as well as diabetes. Main sources of chromium: brewer's yeast, beef, liver, whole grain cereals, oysters, green peppers, eggs, poultry, apples, bananas, spinach, broccoli, black pepper, thyme.
Zinc participates in the redox, immune processes of the body, as well as in hematopoiesis and the activity of the endocrine glands. Zinc deficiency is manifested by diarrhea, apathy, neuropsychic disorders (confusion of thoughts, irritability, depression, trembling fingers, impaired coordination of movements). Zinc is found in liver, beef, egg yolk, cheese, peas, rabbit meat, wheat bread, buckwheat, sea bass and cod.
Potassium contributes to the regulation of heart rate, provides the necessary tone of the heart muscle. This macronutrient is needed for muscle contraction, for the ability of the kidneys to form and excrete urine.
A lack of potassium in the body leads to stagnation of blood in the heart, arrhythmias, fatigue, muscle weakness, dry skin, acne and edema. Increases in potassium deficiency arterial pressure, blood sugar level, severe thirst, edema, constipation appear, heart rhythm is disturbed.
Potassium is found in most fruits and vegetables: peas, apricots, pineapples, bananas, zucchini, peaches, parsley, tomatoes, black currants, radishes, dill, beans, horseradish, spinach, potatoes.

Calcium - this trace element plays an important role in muscle contraction, rhythmic heart function, blood clotting, and the normal functioning of the nervous system.

Most experts believe that it is impossible to get the required amount of nutrients from food. You can fill their deficiency only with an additional intake of pharmacy vitamin preparations.

To decide on the choice of a multivitamin complex that you really need, let's deal with the most common myths about vitamins.
♦ Only natural vitamins are useful and fully absorbed by the body..
The vast majority of modern synthetic multivitamins are similar to their natural counterparts. They are absorbed even better, because the food in the stomach is not completely destroyed and not all the useful substances from it are absorbed into the blood. In addition, pharmacy complexes contain vitamins in the most accessible form and therefore are well absorbed.
♦ Vitamins can not be taken constantly, they are addictive and contribute to the development of hypervitaminosis.
The concept of "overabundance" is applicable only to four fat-soluble vitamins - A, D, E and K. But their overdose is also possible if only the prophylactic dose is exceeded many times over. In all other cases, excess vitamins are excreted from the body along with urine.
According to doctors, even if you take the same multivitamin complex for a long time, its effectiveness does not decrease. Therefore, it is not necessary to change pharmaceutical preparations often.
♦ No need to take pills in summer. At this time, the body stores vitamins for the future.
Experts consider it a delusion that vegetables and fruits are extremely rich in all the necessary vitamins, and therefore in the summer the body is so enriched with them that these reserves can be enough for the whole winter, but by spring they are depleted. Only vitamins A, D, E and K can accumulate in the body. All the rest dissolve in water and are quickly washed out of the body, so we need to constantly renew their reserves.
♦ Vitamins are medicines, so they should be taken only when you are sick.
Most multivitamin complexes are not drugs. They are taken as a preventive measure to prevent vitamin deficiency diseases. Regular intake of pharmaceutical complexes or food products enriched with vitamins is especially useful for those who are exposed to increased physical or neuropsychic stress, pregnant and lactating women. Be sure to take them to vegetarians and those who are constantly on diets, as well as the elderly.
♦ Synthetic vitamins can cause allergies.
In the vast majority of cases, it is not vitamins that cause allergies, but auxiliary substances that are used in the production of multivitamin complexes: flavors, dyes, preservatives and other additives. If any multivitamin complex causes an allergic reaction, you need to change the drug.
♦ Imported multivitamins are better than domestic ones.
There is no fundamental difference between domestic and imported multivitamins. As a rule, pharmaceutical companies that produce multivitamin complexes purchase raw materials from the same manufacturers.
However, it is believed that domestic preparations are more adapted specifically for Russians with their need for certain vitamins and microelements.

Useful advice
Take multivitamin complexes with food, preferably in the morning. For the evening, leave only B vitamins (they have a calming effect). The tablets should be taken with plenty of liquid so that the body can easily remove possible excess vitamins and minerals.

Micronutrient Interactions

We select a vitamin complex

The choice of multivitamin preparations in our pharmacies is very large.
And the variation in cost and composition finally confuses a potential buyer.
How to choose the right multivitamin complex on your own, says Professor Vera Kodentsova, head of the laboratory of vitamins and minerals at the Research Institute of Nutrition of the Russian Academy of Medical Sciences.

How many vitamins are in vitamins?
All vitamin and vitamin-mineral complexes according to the content of vitamins can be divided into three main groups.
1. Complexes that contain 30-50 percent of the recommended daily intake (RDA) for a person.
All about vitamins
Almost everyone needs multivitamin complexes. We tell you what you need to know about vital substances, why they are needed, how hypovitaminosis manifests itself, and why it is best to drink multivitamins.
2. Complexes containing almost the entire dose of the recommended daily intake.
3. Complexes with a high content of vitamins - more than 100 percent of the RDA. Moreover, the content of vitamins E and C in such complexes can be 10 times higher than the RNP, that is, reach 1000 percent of the RNP, and the content of other vitamins is in the range from 100 to 300 percent of the RNP.

How is the dosage determined?
Multivitamin preparations, in which approximately 100 percent of the body's daily requirement for vitamins, are suitable for eliminating a deficiency within 1–2 months of taking them.
Complexes with a high content are designed to quickly eliminate vitamin deficiency - within 10-14 days.

Various doses...
The smallest doses of vitamins are required for young children. But, as the child grows, they increase. Most vitamins are required for pregnant and lactating women, because their body during this period is the only source of vitamins for the baby.
In addition, the need for vitamins increases in older people, since their body's absorption of nutrients worsens with age.
Taking into account these features, vitamin complexes are presented on the market, designed for people of different ages, as well as for women during pregnancy or lactation.
That is, the set of vitamins remains the same, and only their doses change, corresponding to the needs of people from a particular group.

…and different shapes
Among other things, there are a very large number of different forms of vitamins. Along with traditional tablets and capsules, chewing "sweets", lollipops, lozenges, and marmalade appeared. There are vitamins in powder form. As well as syrups, effervescent tablets, gels and ready-to-drink drinks.
Which type to choose is a matter of personal preference.

How to read the label correctly?
When choosing vitamins on your own, you need to carefully study the label.
It is better to choose a complex containing the entire list of vitamins. Pay special attention to their content in one tablet. Usually it is indicated as a percentage of the RPN (or RDA, if the complex is manufactured in another country).
When buying the first complex, give preference to those in which the content of all vitamins in one tablet approaches 100 percent. They are taken in courses for one month. During this time, the level of vitamins in the body will reach normal level, and then you can switch to a complex with a lower content.

What else?
Recently, a lot of preparations have appeared that contain, along with vitamins, a complex of microelements.
Since in our country there is most often a lack of calcium, iron, magnesium and zinc, preference should be given to vitamin complexes that contain precisely these minerals.

Do you believe advertising?
“Today, only 13 vitamins are known to science,” says Kodentsova, “so when advertising claims that a vitamin complex or dietary supplement contains 49 vitamins, then, of course, this is not true.”
natural vitamins
The human body receives vitamins not only from vegetables and fruits, but also from animal products and other unexpected sources.
Vitamins in doses contained in conventional vitamin-mineral complexes cannot be considered a medicine in any way. They simply provide a vitamin-rich diet and reduce the risk of vitamin deficiencies.
Expect that their use will cure diseases of the eyes, hair, or other chronic diseases, not worth it. However, taking vitamins will provide a favorable background for the treatment of any ailment.

Memo on the selection of a vitamin complex
If you're looking for a multivitamin on your own, start by getting a complex that contains about 100 percent of your daily requirement for all vitamins, as well as key minerals.
In vitamin complexes there can be only 13 vitamins - there is no more in nature. But in what form they are presented - in the form of tablets, syrup or marmalade - it does not matter.

What vitamin complexes are more effective?

World pharmaceutical industry offers such a number of vitamin preparations and complexes on the market that it is very difficult to understand them. In this article we will try to figure out how to determine how useful this or that drug is. Someone buys monopreparations, someone prefers multivitamin complexes. Who is right? How effective are single drugs? They include 1-2 substances, one of which is the main one, and the second only helps it to be absorbed in the human body. For example, vitamin D is usually taken as an assistant to calcium. Another tangible plus of “single” drugs is that no substances interfere with the absorption of the main vitamin. Various minerals and vitamins long-term storage can interact in different ways. For example, oxidize each other or prevent each other from being absorbed in the stomach. Vitamin C, for example, breaks down vitamin B12 into unnecessary nonsense, and calcium more than halves the point of taking iron. In a monopreparation, no one interferes with anyone. In practice, monopreparations have only one minus - the same “mono”. They are great for those cases when the body lacks one thing - for example, iron or calcium. Accordingly, monovitamins are not suitable for those who have enough of everything in the body, and only prevention is needed. For example, children. Every day, the body needs nine minerals and thirteen vitamins. You can, of course, eat twenty-two tablets a day, but this, you see, is not very convenient. What to do? Suddenly, the substances in the selected multivitamin complex will begin to sort things out with each other? Vitamin manufacturers recognize the problem and are trying to fight it. From undesirable interactions of substances during storage, for example, protects the technology called "microencapsulation". Each substance is packed in a special capsule, and all together - in another one. Indeed, vitamins do not quarrel in a jar. The conflict arises already in the stomach, when the gastric juice corrodes the capsules and the vitamins are together. There is another significant downside. Some substances by themselves may not cause allergies in people, but the proximity to others will increase the unnecessary effect. So, vitamin B12 can turn vitamin B1 into a strong allergen. Here technology is still powerless. A reasonable solution may be the choice of a multi-tablet vitamin complex. Vitamins in it are divided into several tablets, each of which must be taken at a certain time of the day. Conflicting substances in such complexes are not only "settled" in different tablets, but also enter the gastrointestinal tract at different times, never meeting anywhere. Substances that enhance the negative effect of each other also live apart. Such multi-tablet multivitamin complexes can be considered almost hypoallergenic. What complex to choose? As in all other areas of human life, one must be guided by personal preferences and common sense. If it is more important for you to provide full-fledged prevention and not provoke allergies at the same time, drink multi-tablet preparations. If convenience comes first for you, feel free to take multivitamins, making allowances for their somewhat lower effectiveness. Our health requires the use of vitamins as a supplement to what we eat, because it is impossible to get all the vitamins from food. But sometimes the thought comes to mind, because there are more than fifteen vitamins, and vitamin complexes - do not count the numbers? The variety of bottles with vitamins sometimes strains, makes you wonder which one to choose, even if you plan your expenses well, and we understand the prices of medicines. Following the advice of my doctor, I decided that just these simple rules will help me understand and make the right choice with all the variety of delicious jars.

It is necessary not only to use vitamins, but also to make sure that they are absorbed. Here is an example: with the simultaneous intake of iron and calcium, there is a struggle among them for assimilation. However, the joint intake of calcium and vitamin D3 very much contributes to the remarkable absorption of calcium. If calcium and D3 are in one tablet, and calcium and iron are in different ones, the vitamin complex is composed correctly. Vitamin C enhances the absorption of iron. Excess zinc can lead to copper deficiency. Vitamin C and selenium - these two antioxidants are better absorbed together. When taken separately in several tablets, the vitamin-mineral complex is easier to digest, the risk of developing allergies is reduced, which means that your costs for treatment and maintenance of health are reduced.

The price for a good vitamin and mineral complex obeys the rule - if the package costs less than 90 rubles, then you should think about using cheap low-quality raw materials. If more than 180 - you overpay for a promoted brand or pay for customs clearance of imports, in case the vitamins are foreign-made. By the way, on the packaging of many imported vitamins it is written that they are made from natural raw materials. But this is not true. The technology for the production of vitamins is the same all over the world. There are no technologies for the production of "natural" vitamins. For example, extracting vitamin C from oranges so that it is enough for a package costs about a million dollars. Can you imagine the price of a jar of vitamin C, taking into account packaging, advertising costs, shipping and the same customs clearance of imports?

All vitamins of all manufacturers are synthetic, the difference is only in the quality of raw materials. Therefore, when choosing vitamins, as in principle and in general any other product, be guided by the rule that more expensive does not mean better.

Sixteen vitamins and almost the same number of minerals - this is the correct composition of biologically active substances. This combination is preferable. Although some complexes may also contain herbs, Q10, which is generally not bad.

What vitamins should be taken to support the body in conditions of increased physical exertion?

With a general strengthening purpose, you can take any multivitamin complexes containing vitamins in doses not exceeding the daily requirement. If you are experiencing very high physical activity, it is better to discuss the choice of a vitamin complex with a doctor - depending on your general condition, he may recommend complexes containing therapeutic doses of vitamins (ie, exceeding the daily requirement). As a rule, the most appropriate is the use of vitamin-mineral complexes containing a combination of antioxidants (Vitamins A, C, E and selenium) and B vitamins.
In particular, the Selmevit Intensive vitamin-mineral complex contains a complex of antioxidants (vitamins A, C, E and selenium) and B vitamins (B1, B2, B6, B12, folic acid). According to the instructions for medical use, the drug provides a balanced intake of components necessary to maintain the optimal functioning of the body, the duration of course use is up to 3 months.

Is it true that all vitamins are "poured" from one barrel, so it makes no sense to give preference to one or another multivitamin complex?

The choice of one or another way to compensate for a vitamin deficiency: by taking multivitamin preparations or by including food fortified with vitamins and minerals in the diet depends on individual preferences and tastes. These two methods do not exclude, but complement each other and can alternate, creating complete freedom of choice.

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QUALIFYING WORK

ON THE TOPIC: "Vitamins and minerals"

Introduction

1. History

2. Classification of vitamins

3. Vitamins

4. Vitamin-like substances (vitaminoids)

5. Classification of minerals

6. Minerals

Conclusion

Bibliography

Introduction

Good nutrition is determined not only by the energy value of food, a balanced diet for proteins, fats and carbohydrates, but also by the availability of vitamins, trace elements and minerals. According to the World Health Organization (WHO), the state of human health is 15% dependent on genetic characteristics, the same - on the state medical service. But the lion's share, 70%, depends on lifestyle and nutrition.

Balanced nutrition and the presence of vitamins and microelements in it were devoted to population studies conducted by the Institute of Nutrition of the Russian Academy of Medical Sciences. The results of these studies are alarming: a significant part of the population of our country has an extremely insufficient intake and an ever-increasing deficiency of vitamins (A, groups B, C, E) and a number of trace elements (iron, zinc, iodine). Lack of B vitamins in 30-40% of Russians, beta-carotene - in more than 40%, and vitamin C deficiency - in 70-90%!

Most vitamins are not synthesized in the human body. Therefore, they must be regularly and in sufficient quantities to enter the body with food or in the form of vitamin-mineral complexes and nutritional supplements.

Diseases resulting from the lack of vitamins in the body are called beriberi. Avitaminosis - serious illnesses which can be fatal if left untreated. Each beriberi can be prevented or cured only by taking the appropriate vitamin. Diseases arising from insufficient intake of certain vitamins in the body are called hypovitaminosis. Hypovitaminosis is more difficult to recognize than beriberi, because the nature of the disease has a less pronounced, blurred picture. Hypovitaminosis lowers performance and predisposes to infectious diseases. Hypovitaminosis is widespread during periods associated with limited nutrition (natural disasters, wars, crop failures). They often appear in the spring, when the consumption of plant foods, the main source of many vitamins, is limited. Some vitamins are destroyed during prolonged heat treatment and conservation of food products, which leads to a significant decrease in their vitamin value. Hypovitaminosis can occur due to acute or chronic disorders of the gastrointestinal tract, leading to a decrease in the absorption of vitamins in the intestine. And, finally, hypovitaminosis can occur in certain human conditions associated with an increased need for vitamins in the body. These are periods of active growth, pregnancy, heavy physical exertion, serious infectious diseases, etc.

A number of vitamins have antagonists that prevent their absorption and metabolism - antivitamins. They are found in a number of foods. Yes, in egg white contains avidin - a substance that binds vitamin H, and in many varieties of raw fish there is an enzyme thiaminase that destroys vitamin B 1. Sometimes in medicinal purposes use artificial antivitamins. Thus, coumarin derivatives (antivitamin K) prevent blood clotting.

Most vitamins are quickly destroyed in the body, and therefore their constant intake from the outside is necessary. The amount of vitamins daily intake which is necessary for the normal development of the body and the prevention of hypo- and beriberi, is called a prophylactic dose. A larger amount of vitamin is needed to treat an already developed beriberi. This amount is called the treatment dose.

Some people, assuming that vitamins "can't hurt," take them in excessive amounts. Conditions in which overdoses of vitamins are observed are called hypervitaminosis. For the most part, vitamins are quickly excreted from the body, but vitamins such as A, B 1, D, PP are retained in the body for a longer time. Therefore, the use of high doses of vitamins can lead to an overdose - cause headaches, digestive disorders, changes in the skin, mucous membranes, bones, etc. However, the toxic doses leading to an overdose for these vitamins are many times higher than their usual daily requirement.

The daily human need for vitamins is measured in milligrams, micrograms, it all depends on what kind of vitamin it is. For example, it has been found that a person needs a little more than 1 g of vitamin B 12 . But the precious molecules of this vitamin must be ingested throughout life!

Even these, completely microscopic, in our opinion, doses are enough to provide the necessary for each of the hundred trillion cells in our body. Scientists explain this by the high biological activity that vitamins have. This should take into account the individual physiological needs of each person, depending on gender, age, nature and intensity of his work, seasonal factors.

All animals and plants need almost all known vitamins, and therefore plants, as well as some animals, have the ability to synthesize certain vitamins. However, man and a number of animals, apparently, lost this ability in the course of evolution. The source of vitamins for humans are food products of plant and animal origin. They enter the body either in finished form or in the form of provitamins, from which vitamins are then formed enzymatically. Some vitamins in humans are synthesized by the microbial flora of the intestine.

1. History

The fact that certain foods can treat and prevent diseases has been known since antiquity. For example, the ancient Egyptians knew that the liver helped prevent night blindness, and they were right, because the liver contains vitamin A, the lack of which can cause this disease. And in 1330, Hu Sihui published the three-volume "Important Principles of Food and Drink" in Beijing. It collected and systematized knowledge about the therapeutic role of nutrition, and also argued that it is very important for health to combine a variety of products. A few centuries later, the Scottish physician James Lindt published The Treatment of Scurvy, in which he argued that citrus fruits successfully prevented the disease. And soon lemons appeared in the diet of British sailors. True, they did not immediately accept this addition to their usual food and even tried to rebel by throwing barrels of lemon juice overboard. James Cook took on voyages barrels with a more common product - sauerkraut and as a result (an unheard of achievement for that time) did not lose a single sailor from scurvy!

In 1881, the Russian biochemist and physician Nikolai Lunin from the University of Tartu tried to invent the perfect food cocktail: he mixed proteins, carbohydrates and fats in certain proportions. The experimental group of mice received this drink, and the control group - natural milk. The experiment with universal food failed: the control group of mice successfully grew up, got offspring, but the experimental mice died ... “From this it follows that milk ... contains other substances that are indispensable for nutrition,” Lunin wrote then.

Several decades later, Frederick Hopkins came to the same conclusion, suggesting that food contains accessory factors - some substances necessary for the human body.

And finally, such a substance was isolated in 1912 by the Polish scientist Casimir Funk. He fed the pigeons with peeled rice, the birds fell ill, and when Funk began to add rice bran to the feed, they recovered. By chemical analysis, a crystalline preparation was isolated from bran - vitamin B 1, or thiamine. Funk called it "vitamine", from the Latin vita - life and the English amine - amine, a nitrogen-containing compound.

With "vitality" Funk hit the bull's-eye: life without vitamins is impossible. Compared with the same proteins or fats, vitamins need very little: for example, thiamine, discovered by Funk, a person needs only about 30 g in his entire life, but he participates in the metabolism of carbohydrates, helps the nerves transmit impulses to the muscles. Then other vitamins were discovered - by this time they were so renamed from "vitamines" due to the fact that not all of them contain an amine component.

Vitamins are not "firewood" at all, the combustion of which provides the necessary vital energy. And you can’t compare them with the “bricks” from which the body is built either - they are not synthesized in the body (with the exception of B 1, B 6, B 12 and D. What are they for then? In essence, these are small gears or nuts in a huge machine, without which this colossus simply will not be able to move.And speaking from the point of view of chemistry, vitamins in microscopic quantities are integrated into enzyme molecules - substances that regulate the speed and direction of biochemical processes in the body.No vitamin - and the enzyme molecule stands up for fun, biochemical processes stop.This discovery was made by Russian chemist Nikolai Zelinsky.

2. Classification of vitamins

More recently, it was believed that there are only 13 vitamins (A, C, D, E, K, as well as eight varieties of vitamin B). Now, for example, up to six varieties of vitamin B 12 are known, which manifest themselves differently in the metabolic process, 13 B vitamins, there are many varieties of vitamins C and D, dozens of vitamin E variants are known!

Since initially the chemical nature of vitamins was unknown and they were distinguished only by their nature physiological action, it was proposed to designate vitamins with letters of the Latin alphabet (A, B, C, D, E, K). During the study of vitamins, it turned out that some vitamins, in particular vitamin B, are actually a group of vitamins that were designated as follows: B 1, B 2, B 3, B 4, B 5, B 6, etc. The physiological role of vitamins was primarily clarified in experiments on animals, and later it became clear that some of the discovered vitamins, such as B 4 , B 5 , are important only for some animals, but are practically not essential for human life. As the chemical structure of vitamins and their biochemical role has been elucidated, it has become more common to use, along with the letter designation of vitamins, their chemical names.

Since essential fatty acids are similar in their properties to vitamins, they are sometimes referred to as fat-soluble vitamins (vitamin F). Vitamins also include choline and inositol, since they are also essential components of food. However, since they do not participate in metabolic reactions, but participate in the construction of cell structures, they are also called vitaminoids. Recently, vitamins include antiulcer factor (vitamin U), pangamic acid (vitamin B 15), as well as lipoic, orotic, para-aminobenzoic acids, carnitine, coenzyme Q, coenzyme A, bioflavins and some other substances.

Currently, all vitamins are divided into 2 groups: water-soluble and fat-soluble. Water-soluble vitamins include: B vitamins - B 1 (thiamine, aneurin), B 2 (riboflavin), PP (nicotinic acid, nicotinamide, niacin), B 6 (pyridoxine, pyridoxal, pyridoxamine), B 12 (cyanocobalamin); folic acid (folacin, pteroglutamic acid); pantothenic acid; biotin (vitamin H); C (ascorbic acid). Fat-soluble vitamins include: vitamin A (retinol, axerophthol) and carotenes; D (calciferols); E (tocopherols); K (phylloquinones).

3. Vitamins

In the body, its reserves remain long enough not to replenish its reserves every day. There are two forms of this vitamin: it is ready-made vitamin A (retinol) and provitamin A (carotene), which is converted into vitamin A in the human body, so it can be considered a plant form of vitamin A. Vitamin A has a pale yellow color, which is formed from red plant pigment beta-carotene.

Vitamin A includes a significant number of compounds, the most important of which are: retinol, retinal, retinoic acid and retinol esters - retinyl acetate, retinyl palminate, etc. This vitamin is present in food products in the form of esters, provitamins, belonging to the group of carotenoids.

Vitamin A and carotenes are antioxidants that destroy free radicals that are harmful to our health. These radicals can arise from the toxic and harmful substances around us, solar radiation, and also due to metabolic disorders.

The effects of these radicals on cell nuclei and proteins can be fraught with serious heart disease, cataracts, premature aging, mental illness and cancer. That is why the powerful antioxidants vitamin A and beta-carotene are means of preventing and treating cancer, in particular, they prevent the recurrence of the tumor after surgery.

Vitamin A and beta-carotene protect brain cell membranes from the damaging effects of free radicals, while beta-carotene neutralizes polyunsaturated acid radicals and oxygen radicals - the most dangerous free radicals.

Under the special care of vitamin A and carotenes is the goiter, or thymus, gland - the real "headquarters" of our immune system. With age, this gland shrivels and decreases, gradually losing its functions. Vitamin A, with its sufficient concentration in the blood, can not only rejuvenate the thymus gland, make it work at full strength, but also increase the number of guardians of the immune system - white blood cells.

Another carotenoid, lycopene (mainly found in tomatoes), protects us from atherosclerosis by preventing low-density cholesterol from oxidizing and building up on the walls of arteries. In addition, experts consider this carotenoid to protect against cancer, especially breast, endometrial and prostate cancer.

If without oxygen we cannot breathe, then without vitamin A the human race would cease to exist. The fact is that this vitamin is necessary for sexual relations and procreation. Firstly, with a deficiency of retinol, the structure of the mucous membranes of the genital organs changes, and this can lead in men to impotence, weakening of erection, premature ejaculation and decreased libido, and in women to the appearance of erosion, leukoplakia, endocyrvicitis, polyps, adenomatosis and mastopathy.

Secondly, vitamin A plays an important role in the synthesis of progesterone, which supports the processes associated with procreation.

With a lack of vitamin A, sperm deficiency occurs in men, and in women, sexual desire decreases, even infertility may occur.

And another important role of this vitamin in procreation: it stimulates the reproduction of red blood cells (erythrocytes), which ensure the transport of oxygen to tissues, increases the body's resistance of a pregnant woman to diseases of the mucous membranes respiratory tract and intestines. And in the postpartum period, vitamin A provides recovery processes in the mother's body.

Avitaminosis A - systemic disease, which is expressed in violation of the functions of vision. At various stages of the disease, hemeralopia (“night blindness”), xerophthalmia (atrophy of the glandular apparatus, dryness and keratinization of the epithelium of the eyes) and keratomolation (purulent decay of the cornea as a result of a bacterial infection) are observed.

In addition to eye damage with vitamin deficiency, dryness and flaking of the skin, brittle hair and nails, premature gray hair, and dryness of all mucous membranes are observed. General weakness appears, there is no appetite, sexual desire fades, the menstrual cycle is disturbed. Resistance to infections decreases, and as a result, barley, boils, acne, tracheitis, bronchitis and pneumonia appear. In children, in addition to these symptoms, growth stops.

In a healthy person, vitamin A is deposited in large quantities in the liver, so beriberi occurs either as a result of a long absence of foods containing vitamin A in the diet, or in violation of the absorption of the vitamin in the digestive tract or liver disease. The latter is important not only as a depot of the vitamin, but also as an organ that secretes bile, which is necessary for the absorption of fats and, accordingly, the fat-soluble vitamin.

With hypervitaminosis A, headache, dizziness, nausea, peeling of the skin and bone pain appear.

Main sources: fish oil, liver, butter, egg yolk, milk. Vegetable products contain provitamin A (carotene), from which vitamin A is formed in the intestines. Carrots, tomatoes, red peppers, yellow turnips, spinach, apricots, sea buckthorn, mountain ash, rose hips, cherries, etc. on beds with medicinal herbs and even in those herbs that we used to consider unnecessary weeds: in alfalfa, borage leaves, fennel, burdock, horsetail, nettle, mint, clover, sorrel, sage. The vitamin has a high thermal stability, and the usual cooking does not affect its content in food.

Vitamin B1 deficiency in the body is one of the most common manifestations of vitamin deficiency in almost all developed countries. Why only developed ones? Yes, because it is in these countries that refined carbohydrate products are so popular: refined sugar, bakery and pasta products from high-grade flour, confectionery. They are not only poor in thiamine, but at the same time increase the need for it. This is the peculiarity of thiamine: the need for it increases with the abundant consumption of carbohydrates. But sprouted grains of wheat, bran, brown rice, molasses, brewer's yeast, which contain a lot of thiamine, are extremely rare in the diet of the population of developed countries. Unfortunately, our country is no exception.

Another problem in developed countries is chronic fatigue. It often affects people between the ages of 25 and 45, who devote a lot of time and energy to work and career.

Rapid fatigue, weakness, fatigue, lethargy, lack of energy, apathy - these first signs of chronic fatigue syndrome are well known to residents of megacities. Then fatigue becomes simply debilitating, muscle pains, insomnia, anxiety and unreasonable fears, depression appear, memory is disturbed. The central nervous system, brain, endocrine and immune systems of the body suffer from mental and physical overstrain. Immunity in this state is weakened so much that the body is practically defenseless against chronically recurring viruses, pathogenic bacteria, which the body of a healthy person usually copes with without difficulty.

But a few decades ago, chronic fatigue syndrome was practically unknown! Experts attribute its spread to a sharp acceleration in the rhythm of life, an increase in mental and psychological stress on a person. And dietary changes explain vitamin B1 deficiency.

For the same reason, B 1 -hypovitaminosis is also common among children whose diet is dominated by pasta, buns, white bread ... Low-calorie diets also lead to thiamine deficiency, because, for example, in salad, which those who want to lose weight try to limit themselves to, the content of thiamine is very small .

Thiamine normalizes acidity gastric juice and the motor function of the stomach and intestines, increases the body's resistance to infections and other adverse environmental factors - for example, in hot or cold climates. It has an important role in metabolism, especially carbohydrates. It contributes to the oxidation of products, the breakdown of carbohydrates, is involved in the metabolism of amino acids, in the formation of unsaturated fatty acids, in the transition of carbohydrates to fats in the body.

When thiamine enters the bloodstream (and it is absorbed very quickly by the intestines), it is immediately delivered to those cells that need a large amount of carbohydrates. Among them are nerve cells whose membranes are protected by choline.

Without thiamine, the molecules of this vitamin-like substance begin to break down prematurely. But choline is not only responsible for cell membranes, it improves metabolism in the nervous tissue, lowers cholesterol levels in the blood and, very importantly, is used to synthesize certain brain chemicals and is an integral part of the nerve causative agent acetylcholine, which keeps brain cells in good shape. . With a lack of thiamine, the exchange of acetylcholine is impossible, the death of the so-called cholinergic neurons begins. That is why thiamine is often called the memory vitamin - after all, with its help, acetylcholine does not allow brain cells to grow old prematurely and allows you to maintain a good memory for many years.

Thiamin deficiency can even lead to the formation of many dead cells in the brain, many experts believe that in this case, the likelihood of developing Alzheimer's disease increases.

In the liver, thiamine, together with other substances, forms enzymes that break down the carbohydrates contained in food into glucose, which is so necessary for brain cells and nerves. If these cells feel a lack of glucose, they begin to increase, seeking to increase contact with the smallest blood vessels in order to receive the necessary nutrition. As a result, the protective layer of nerve cells loses its natural consistency, becomes thinner, and we experience a condition that is often characterized as "bare nerves."

Actively participating in cellular metabolism, thiamine has an analgesic property and promotes wound healing.

And one more interesting fact about thiamine. Which of us, being in nature, did not have to be surprised that mosquitoes or midges bite someone much less, and someone suffers from their increased “attention”? It turns out that this is another role of thiamine, the mechanism of which is still being studied. It has been established that people who are deficient in thiamine are more likely to be attacked by blood-sucking insects. Most likely, their skin has little or no substance (which is related to thiamine) that repels insects.

Main sources: peas, yeast, oatmeal, rice and flour bran, ground and hazelnuts, asparagus, buckwheat, soybeans, rye flour, egg yolk, pork. Currently, the vitamin is obtained synthetically on an industrial scale.

Vitamin B 2 can be called the engine of the body. And there is no exaggeration in this - riboflavin stimulates energy production in cells. This energy is also very important for muscle activity. Without the right amount of this vitamin, the effort we put into exercising, exercising or jogging will not turn into energy and will be a waste of energy.

Riboflavin is especially necessary for people who are constantly experiencing physical and mental stress, under stress: B 2 promotes the release of stress hormones, such as adrenaline, into the blood.

Riboflavin is essential for the normal functioning of the eyes, hence our vision. It has a positive effect on the skin and mucous membranes, on liver function, stimulates hematopoiesis, and is responsible for the state of the nervous system.

According to various sources, riboflavin deficiency (ariboflavinosis) occurs in 50-80% of Russians, especially in the elderly. Animals and humans must receive riboflavin from food. With avitaminosis, growth retardation is observed, skin lesions, in adults - inflammation and clouding of the lens, leading to cataracts, damage to the oral mucosa.

Ariboflavinosis is closely related to the provision of the body with protein, which is rich, for example, in milk and dairy products. But, unfortunately, now it is impossible to talk about the great popularity of these products. Riboflavin deficiency also occurs with prolonged use of refined foods. Experts note the seasonal deficiency factor B 2: in early spring, the diet becomes less rich in this vitamin - milk, cottage cheese, eggs, mushrooms.

The causes of hypovitaminosis can also be chronic diseases of the gastrointestinal tract, accompanied by impaired absorption of nutrients, anacid gastritis, liver disease, enteritis, thyroid disease.

Increased consumption of B 2 occurs with infectious febrile diseases.

Additional doses of riboflavin are necessary for women during pregnancy - with a lack of this vitamin in the fetus, the metabolism in the nuclei of cells containing hereditary information can be disrupted, the growth and development of nerve tissues can slow down. Some doctors believe that riboflavin is extremely important in preventing miscarriages.

Riboflavin can rightfully be called a "dynamo-vitamin". As soon as it enters the bloodstream, it almost immediately begins to tirelessly stimulate energy production in the cells. The synthesis of riboflavin enzymes and their entry into cells is regulated by the thyroid gland, its hormone thyroxine. In the tissues of the body, riboflavin is present in the form of two active substances - the coenzymes flavin mononucleotide and flavin adenyl dinucleotide.

As befits a "dynamo-vitamin", riboflavin has time everywhere: it is responsible for the state of the nervous system, it has a good effect on liver function, on the skin and mucous membranes, and stimulates hematopoiesis.

None of the cells can do without riboflavin, because it is an important part of the enzymes that help turn carbohydrates and fats into energy.

Another very important function of B 2: it is involved in the synthesis of the main energy carrier - adenosine triphosphoric acid (ATP). Adenosine triphosphoric acid also has a vasodilating effect, which is why riboflavin is used for coronary disease heart, myocardial dystrophy, postinfarction cardiosclerosis, spasms of peripheral vessels, varicose veins.

Its role is also invaluable for muscle activity: participating in the anabolic process necessary for building muscles, B 2 helps to create elastic muscles from protein.

Riboflavin is simply necessary for the normal functioning of the eyes: it protects the retina from the harmful effects of ultraviolet rays, participates in the construction of visual purple, together with vitamin A ensures normal vision - adaptation to darkness and sharpness in the perception of light and color, reduces eye fatigue.

Main sources: dairy products (milk, cottage cheese, cheese, feta cheese), liver, kidneys, heart, yeast, mushrooms, spinach, eggs, are found in large quantities in yeast (more in breweries than in bakers).

It seems that everything in life is safe, and there is a favorite job, and everything is in order in the family, but some kind of worm inside gnaws, spoils the mood, nerves without any apparent reason stressful, annoying and disturbing. If, in addition, from time to time the skin becomes unhealthy, it is covered small pimples, overcome frequent indigestion, insomnia and headaches, most likely you do not have enough vitamin B 3 (PP), or scientifically - niacin (niacin is the common name for nicotinic acid and nicotinamide).

Niacin is a white substance, soluble in water and very persistent. It is not subject to high temperatures, acids, alkalis, or ultraviolet radiation. This is because the molecules of vitamin B 3 containing nitrogen are very simple and extremely mobile. Every cell in our body needs them so much that they were programmed with the ability to be released from food very quickly and spread throughout the body. Therefore, niacin (vitamin B 3), like ascorbic acid, once in the stomach and further into the blood, immediately begins to act - to treat diseases and ailments.

What ailments does vitamin B3 treat? Niacin is part of the enzymes involved in cellular respiration and protein metabolism that regulate higher nervous activity and functions. Accordingly, niacin treats such negative phenomena as fatigue, absent-mindedness, muscle weakness, lack of appetite, absent-mindedness, pustules on the skin, bad smell from the mouth, sores (aphthae) on inside cheeks and lips, sore gums, headaches and unexplained nighttime anxiety, diarrhea and nausea. But the most unusual property of niacin is that it is involved in the synthesis of psychohormones, such as, for example, the well-known serotonin, without which it is impossible deep dream and cheerful mood.

But there is another benefit that vitamin B 3 brings us and which cannot be overestimated. Vitamin B 3 significantly reduces the level of cholesterol and fat in the body, dilates blood vessels, making blood flow more even and free. It is from here that healing property relieve migraines.

We need only 15-20 mg of niacin per day, and this is a cup of peanuts. But we do not know how much of it will be assimilated and how much will be destroyed. After all, the main enemies of niacin are sugar and drinks containing it, without which we cannot imagine life, as well as sweets, with which we often seize anxiety, sadness, and a bad mood. They are what make us steadily lose niacin.

Therefore, sweet tooth needs an increased dose of vitamin B3. In addition, people who work hard, as well as pregnant and lactating women, need more niacin, because taking care of their own proper diet, they think not only about themselves.

One trouble - niacin, like other water-soluble vitamins, does not accumulate in the cells of the body, but is easily washed out of them. We cannot postpone stocks of the vitamin of good mood for a rainy day. And that means that you must constantly take it inside with food.

Main sources: yeast, beef liver, rabbit meat, beef kidneys and heart, fresh porcini mushrooms, beef, buckwheat, grain wheat bread, lamb, barley groats, squid, cod, fatty pork, peas, hazelnuts, pearl barley, tomato paste , cod liver, potatoes, horse mackerel, garlic, skimmed milk powder, oatmeal and semolina.

The discovery of pantothenic acid is associated with the study of substances that stimulate the growth of yeast. It turned out that this thermostable substance is found in almost all products of animal and vegetable origin, in connection with which it got its name (in Greek, “ubiquitous”). In 1939, the American chemist R. Williams and his collaborators isolated this substance in crystalline form, and in 1940 determined its empirical formula and chemical structure. In parallel, it was found that the liver extract, freed from vitamins B 1 , B 2 , B 6 , cures dermatitis. This antidermal factor was given the name vitamin G. Later it turned out that it was identical to pantothenic acid. Due to the wide distribution of pantothenic acid and its sufficient content in foods, deficiency of this vitamin in humans is extremely rare. However, in cases of developed beriberi, fatigue, dizziness, dermatitis, lesions of the mucous membranes, neuritis, visual disturbances (up to complete blindness), and gastrointestinal disorders are observed. It will turn out that the face has also aged: the skin has become dry and flabby, the hair has become dull and thinned, gray hair has appeared. The thing is that vitamin B5 plays an important role not only in the synthesis of tissues, especially skin and mucous membranes, but also in hair growth and pigmentation. Vitamin B 5 starts the process of lipolysis (the breakdown of fats into their constituent fatty acids), which means it helps in burning fat. Thanks to lipolysis, additional energy is produced to protect against stress, and this also helps a person stay in a good mood.

Nature took care to provide the right amount pantothenic acid in newborns: mother's milk contains this vitamin in high concentrations, up to 5 mg per liter!

Like many B vitamins, B 5 is excreted from food in the intestines. Pantothenic acid can also be partially synthesized by the intestinal microflora. Usually, the “internal” vitamin molecules make up for the lack of pantothene molecules from food, and vice versa.

But this happens only under the condition of proper, complete and balanced nutrition, otherwise vitamin B5 deficiency develops, from which the state of the nervous system primarily suffers.

One of the hundreds of metabolic reactions in which pantothenic acid is involved is the conversion of choline to the neurotransmitter (or nerve exciter) acetylcholine. With the help of neurotransmitters, all connecting signals pass, including thought signals and impulses from the senses, so they play an important role in the brain and the entire nervous system. Pantothenic acid relieves us of distraction, forgetfulness, bad mood.

Pantothenic acid is also involved in the renewal of tissues, especially the skin and mucous membranes, and promotes wound healing.

Main sources: liver, kidneys, egg yolk, caviar, as well as cauliflower, tomatoes, potatoes, cereals, peanuts, in addition, it is synthesized by the intestinal microflora.

Pyridoxine has time everywhere and performs a wide variety of tasks in our body.

The most important of them is participation in the metabolism of amino acids (including the formation of niacin from tryptophan. In addition, pyridoxine improves the body's use of unsaturated fatty acids, has a beneficial effect on the functions of the nervous system, liver, and hematopoiesis.

Hypovitaminosis can occur when the body has an increased need for pyridoxine due to environmental factors, for example, heavy physical exertion, work in the cold, with neuropsychic stress, sports, work with radioactive substances and pesticides ... Increased need for B6 during pregnancy and if your diet is dominated by protein foods. The consumption of pyridoxine increases with atherosclerosis, liver diseases, intestinal infections, anemia, pregnancy toxicosis, anacid gastritis, enterocolitis, and improper feeding of infants. And also when taking drugs that suppress the formation and metabolism of pyridoxine in the body (antibiotics, sulfonamides), and anti-tuberculosis drugs.

The first sign of vitamin B6 deficiency is the skin, which becomes dry and uneven. Then dermatitis occurs in the area of ​​the nasolabial fold, above the eyebrows, around the eyes ... Cheilosis is added to them - vertical cracks in the lips, especially in the center of the lower lip, - cracks and sores in the corners of the lips. Inflammation and changes in the tongue, conjunctivitis, polyneuritis of the hands and feet are possible.

A person becomes irritable (or lethargic, drowsy), loses appetite, feels nausea, women feel a pronounced premenstrual syndrome.

B 6 is a vitamin with many universal properties, so it is involved in many biochemical reactions necessary for the life of the body. How does B 6 keep up everywhere? Help him in this "doubles" - pyridoxal, pyridoxamine. Pyridoxine is plant-derived, and other varieties of vitamin B 6 are found in animal tissues and contain phosphorus. In the process of metabolism, the vitamin is absorbed mainly in a phosphorus-containing form, due to which it is involved in the production of enzymes in the liver.

B6 synthesizes erythropoiesis, leukopoiesis and hemoglobin biosynthesis. With a lack or absence of the vitamin, the blood becomes thicker and can form clots that clog arteries. Vitamin B 6 cannot be dispensed with in the production of prostaglandins - hormone-like substances whose functions include dilating blood vessels and opening bronchial passages. Imbalance of prostaglandins is fraught with tissue damage, inflammation and many other diseases.

In addition, the vitamin helps stabilize blood sugar and counters eye damage and vision loss due to diabetic retinopathy.

It has been established that regular use of B 6 reduces the level of xanthurenic acid, which can cause diabetes.

B 6 takes care of removing homocysteine ​​from the body - an amino acid, increased content which in the blood leads to strokes and myocardial infarctions. In addition, pyridoxine acts as a diuretic, helping to reduce water retention in the body and thereby lower blood pressure.

Pyridoxine improves an indicator of our immune system functioning - the number of T-cells. Its lack leads to a decrease in the quantity and deterioration in the quality of antibodies against various pathogens. The thymus gland (and it can be compared with the "dispatching" of our immune system) with a deficiency of pyridoxine begins to wrinkle, as with aging.

В 6 is necessary not only for protein metabolism and amino acid transamination, but also in fat and carbohydrate metabolism. Pyridoxine is no less important in the release of carbohydrates accumulated in the muscles and liver into the blood. In this process, which is very important for the uniform supply of billions of our cells with glucose, approximately half of the total vitamin B 6 present in the body is involved. Deficiency of glucose in the blood, the so-called hypoglycemia, is one of the most common diseases that entails constant fatigue, insomnia, nervousness, and depression.

The balance of sodium and potassium in body fluids is also one of the tasks of pyridoxine, many trillions of water molecules accumulate in the body, and this leads to swelling on the face, legs or arms.

One of the central and very important roles of vitamin B 6 for the female body is to maintain balance. female hormones. For example, it helps convert estradiol to estriol, which is the least harmful and carcinogenic form of the estrogen variety. As a natural diuretic, pyridoxine provides relief from premenstrual tension. In addition, it is recommended as part of a treatment program for uterine fibroids, endometriosis, or fibrocystic breasts.

Main sources: walnuts, beef liver, hazelnuts, tomato paste, garlic, yeast, barley groats, chicken, wheat groats, sweet peppers, rabbit meat, buckwheat and barley porridge, fish, beef, green bell pepper, lamb (in descending order of content in mg / 100g)

One of the main tasks of this B vitamin is to participate in the formation of methionine, which is used for the synthesis of serotonin and norepinephrine, the most important monoamine neurotransmitters.

They are ubiquitously distributed in the peripheral and central nervous system and model most of the vital important functions. Serotonin, for example, plays an important role in the processes of blood coagulation, has a significant effect on the processes of excitation and inhibition in the genital system.

Norepinephrine can be called a hormone of optimism, people who produce a lot of norepinephrine in response to emotional stress can quickly mobilize, get together and easily overcome an unpleasant situation. When a new portion of B 9 enters the body, a surge of vitality, energy and good mood is almost immediately felt.

At 9, it excites us not only sexual energy, optimism, but also appetite. It stimulates the production of hydrochloric acid in the stomach.

An important and responsible task of folic acid is participation in the synthesis of nucleic acids containing hereditary information. B 9 is also necessary for cell division, growth and development of all organs and tissues, circulatory and immune systems, hematopoiesis processes (folic acid is involved in the formation of red blood cells, white blood cells and platelets, that is, all blood cells).

Since folic acid is needed to create and maintain healthy new cells, its presence is especially important during periods of rapid development of the body - at the stage of early intrauterine development in early childhood.

Folic acid deficiency develops gradually, as this vitamin comes from food and is synthesized by microorganisms in the colon. But this does not mean at all that you can easily and quickly stock up on this vitamin.

Main sources: green leafy plants (lettuce, cabbage, spinach), tomatoes, carrots, cereals (wheat, rye), yeast, liver, kidneys, beef, milk, eggs.

Vitamin B 12 stimulates growth, has a positive effect on fat metabolism in the liver, the state of the central and peripheral nervous system. It is necessary for normal hematopoiesis, the use of amino acids and folacin by the body, the formation of choline and nucleic acids.

In addition, this vitamin is one of the substances necessary for health. reproductive organs men and women: for example, it is able to correct the decrease in the content of spermatozoa in seminal fluid.

The path of vitamin B 12 from the intestines to the cells of our body cannot be called easy. The thing is that through the microscopic "gateways" in the intestinal mucosa, "simple" vitamins easily penetrate. But the vitamin B 12 molecule is the only one that contains the mineral core, the cobalt ion. The trace element cobalt is necessary for our health, but it is he who creates difficulties in passing the "border" in the intestines.

Minerals and trace elements can pass such a “border” only with proteins. For the absorption of vitamin B 12, such a protein factor is also needed - a glycoprotein, which is synthesized in the gastric mucosa. Therefore, the B12 molecule first firmly binds to the protein in saliva and gastric juice and only then goes to the small intestine. Here it is released, transferred to the ileum and enters the bloodstream.

Vitamin B 12, together with folic acid, vitamin C and methionine, forms a group specialized mainly in the brain and also in the synthesis of so-called monoamines, nerve stimuli that determine the state of our psyche.

B 12 is not overlooked and the metabolism of proteins, fats and carbohydrates, in which it actively participates together with vitamin C, folic and pantothenic acids, also helps folic acid molecules in the production of choline, “revives” iron stores in our body.

Cobalamins are also a reliable partner for vitamin A, which B 12 helps in tissue synthesis.

Together with other substances, it triggers the synthesis of deoxyribonucleic and ribonucleic acids, protein substances containing all hereditary information.

Nerve cells also need vitamin B 12: the vitamin helps them in building the structure of the protective myelin layer. Without this vitamin, the membrane around the nerve cell begins to peel off and then atrophies. The person becomes irritable, itching and numbness of the hands and feet and the first signs of paralysis appear.

Vitamin B 12 is the only one among the water-soluble vitamins that can accumulate in the body: it is deposited in the liver, kidneys, lungs and spleen.

Therefore, symptoms of deficiency can sometimes appear even several years after the onset of the disease. Unsharply pronounced anemia appears due to a violation of the normal formation of red blood cells, burning and tingling in the tongue, disorders of the nervous system. Weakness, fatigue, dizziness and headaches, palpitations and shortness of breath are felt during physical activity, loss of appetite.

Avitaminosis B 12 is dangerous for pernicious anemia and inhibition of hematopoiesis. The number of red blood cells decreases, they accumulate a lot of hemoglobin, although the total amount of hemoglobin in the body is significantly reduced. In the blood, the number of leukocytes and platelets decreases. Atrophic gastritis begins with a sharp inhibition of secretion, functions are disturbed Bladder and rectum, gait changes. Further deficiency leads to diseases such as multiple sclerosis, which is fraught with degradation of the protective myelin layer of nerve cells, progressive paralysis and death.

It should be borne in mind that during normal nutrition in the liver there are large reserves of vitamin B 12. In most cases, vitamin B 12 deficiency occurs with a long-term vegetarian diet (without milk, eggs, meat and fish), as well as with refusal due to religious traditions and personal preferences from animal products. Relative nutritional deficiency of the vitamin may occur during pregnancy.

Another discovery of scientists: a deficiency of vitamin B 12 also leads to a lack of carnitine, a substance that transports fat molecules from the blood to the mitochondria of cells, where they are oxidized and provide energy for the body.

Key Sources: Like vitamin D, B-12 is found only in animal foods; it is practically absent in plant foods - with the exception of seaweed, soy and chlorella. Synthesized by intestinal microflora. Two more differences between B 12 and other B vitamins are that it is almost completely absent in baker's and brewer's yeast, and it is relatively stable in the light and at high temperatures.

Already in the middle of the 18th century, it was known that yellow sour fruits - lemons - could prevent scurvy. Only many decades later it was found that the very healing substance that prevents and treats scurvy is ascorbic acid, or vitamin C.

Vitamin C can be called one of the most ingenious inventions of Nature: it is amazing what miracles a small and mobile molecule of this vitamin, consisting of carbon, hydrogen and oxygen, is capable of.

That is why it is so vital for the human body - it is a real charge of vital energy, increased immunity, an anti-stress factor, youth and beauty.

In addition to the fact that vitamin C activates all dynamic life processes, it has two more tasks in the body: providing immune protection and mental stabilization. It is not only the worst enemy of all viruses, microbes, but also increases the body's resistance to chemical intoxication, overheating, cooling, oxygen starvation and can even treat malignant neoplasms.

Vitamin C is also directly related to the emotional sphere: it acts on the function of the central nervous system, stimulates the activity of the endocrine glands, especially the adrenal glands.

This vitamin is well preserved in the healthy acidic environment of gastric juice, but is sensitive to oxygen, decomposes from exposure to light, heat and air, which contribute to the destructive work of oxidants, i.e. free radicals.

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