Useful vitamins for humans. The most essential vitamins for the human body. Foods richest in vitamin C

Vitamins are substances of organic origin that are incredibly useful for the human body. It is they who are assigned the important mission of maintaining the body in a healthy physical and psychological form. The physiological features of the structure of organs and systems of human organs do not imply the independent production of the vitamin complex. The only way for vitamins to enter the body is from outside. Vegetables, fruits in their natural form, spices, herbs, mushrooms, milk, meat, eggs and other products that have both vegetable and animal origins are the main source of fortification of the body. It is possible to balance the required amount of vitamins entering the body through a well-composed diet, following a healthy diet, and using vitamin complexes developed by the pharmaceutical industry.

The vast world of vitamins are classified into fat-soluble vitamins, which are broken down in adipose tissue in the liver and absorbed by fat (A, D, E, K) and water-soluble vitamins (B, C, P), which are excreted from the body through urine.

The role of vitamins in the body is incredibly high. Vitamin A is important for maintaining a healthy form of the mucous membranes of the body, visual acuity, and skin. It is found in milk, eggs, carrots, green leafy vegetables, sweet potatoes, apples, peaches. Insufficient intake makes the body more vulnerable to infections.

Vitamin B1 It is useful for maintaining the health of the heart, nervous system and aids in digestion. Insufficient intake of it is fraught with cardiovascular insufficiency and disorders of the nervous system. Sources of vitamin B1 include potatoes, whole grains, brewer's yeast, lentils, beans, and pork.

Vitamin B2 helps in the formation of red blood cells and helps to increase the body's resistance to microbes and toxic substances. As soon as its balance is disturbed, cracks in the lips and skin appear, photosensitivity sets in, and foci of dermatitis are possible. It is found in spinach, mushrooms, and dairy products.

vitamins related to group B6, have an advantage in organizing the energy balance of the body. They easily play the responsible role of supporting the metabolism of proteins and amino acids, preventing the deposition of cholesterol cells on the walls of blood vessels. Eggs, dairy products, potatoes, bananas and fish are important sources of vitamin B6.

Vitamin B9, also known as folic acid, helps the body make red blood cells, and deficiencies are especially dangerous for pregnant women as they can lead to birth defects in the fetus.

Vitamin B12 the main and unsurpassed participant in the synthesis of hemoglobin, and deficiencies are manifested by neurological disorders, chronic fatigue and anemia. Rich sources of vitamin B12 are beef, lamb, rice, soy, seafood.

Vitamin C, which is found in citrus fruits, peppers, parsley, broccoli, cabbage, is important for the proper functioning of the immune system.

Vitamin D helps to assimilate calcium and phosphorus. When the body does not have enough intake of this vitamin, rickets occurs in children and osteoporosis in adults.

Vitamin D is a unique vitamin that can be synthesized by the body from exposure to the sun, 10 to 20 minutes a day. It is also found in oily fish such as salmon, macro, sardines, fish oil, eggs.

Vitamin E pleasantly surprises with its powerful characteristics. It is indispensable as the main antioxidant. In addition, it contributes to the maintenance of cardiovascular health, and it also helps maintain a strong immune system. Deficiency occurs in people who have hepatobiliary lesions. Sources of vitamin E are avocados, peanuts, soybeans, milk, wheat germ.

Consult your doctor before taking any vitamins.

Perhaps there is not a single person who has not heard of vitamins beneficial to the body at least once in his life. The very word “vitamins” has become so firmly established in our everyday life that they are often called fruits, vegetables, and pharmaceutical mineral complexes. What vitamins are essential for the body? What kind of vitamins does a person need every day, and in what quantity?

What are the groups of vitamins that are beneficial to human health

Speaking about what vitamins exist, it is worth noting that by now about 30 of them are known and studied. Only about 20 are involved in ensuring human health.

Since 1913, vitamins have been designated by letters of the Latin alphabet (for example, vitamins A, B, C, etc.). In addition, they have special names that reflect their chemical structure (for example, ascorbic acid). Each vitamin also has a name, based on the name of the disease that develops in its absence, with the prefix anti (for example, vitamin C is also called antiscorbutic, etc.).

Since 1956, the International Chemical Nomenclature has been adopted, according to which all vitamins are divided into three groups. Here are the groups of vitamins that exist in nature:

water-soluble (vitamins of groups B, C, P, H);
fat-soluble (A, D, E, K);
vitamin-like substances (F, U, N, Q, H, B4, etc.).

What vitamin does the human body need every day: retinol

Vitamin A (retinol, antixerophthalmic factor) has a funny story. At the beginning of World War II, when the British had just invented radar, the Germans were very surprised why suddenly British pilots began to find and shoot down German planes many times more accurately, even in pitch darkness. The warriors of foggy Albion, of course, did not want to give out their secret and started a false rumor, they say, there are a lot of carrots in the diet of their pilots, so they began to see better.

Now it is quite obvious that this is a lie, but the Germans believed for a while. The fact is that vitamin A is necessary for every organism, but it does not improve normal vision at all, but only helps to avoid blindness.

The vitamin itself is found only in animal products. Most of all, they are rich in the liver of fish and animals, caviar, fish oil, butter and ghee, cheese, egg yolk. In vegetable products, it is found in the form of provitamin - carotene.

Speaking about what vitamins are necessary for a person, it is worth mentioning that the most carotenoids are found in red-orange vegetables - in carrots, tomatoes, red sweet peppers, beets, rosehips, sea buckthorn, apricots, as well as green onions, sorrel and lettuce.

If you know which vitamins are good for health, you should also take into account the fact that retinol deficiency is manifested by pallor and dry skin, a tendency to peel, form acne, brittle hair, and develop pustular diseases. The main symptoms are photophobia, night blindness (night blindness). At a young age, growth retardation is possible. During normal cooking and fermentation, vitamin A and carotenoids are well preserved, but are quickly destroyed during drying.

This is a vitamin that a person needs every day, the daily requirement for retinol is from 0.5 to 2 mg. In lactating women - 2 mg.

What other vitamins are needed for the human body every day: thiamine

Another vitamin that a person needs daily is B1 (thiamine, anti-neuritis factor). It enters the body as part of bread made from coarse flours, with meat (especially pork), milk, yeast, cereals (with preserved shell and germ, that is, unpolished and not crushed). They are rich in beans and peas.

This is a very important vitamin for the body, its deficiency weakens intestinal motility, causes muscle weakness, reduces physical and mental performance, normal activity of the central and peripheral nervous systems, cardiovascular and endocrine systems, the body's resistance to infections and other adverse environmental factors.

Talking about what vitamins a person needs, it is important to note that thiamine performs something like the role of a cleaner in our body: it breaks down pyruvic acid and keto acids, which are an intermediate in the breakdown of carbohydrates (including glucose) and energy. By themselves, these two substances are very strong poisons, which, first of all, kill the nervous system. If it suddenly happens that vitamin B1 in the body becomes insufficient for the breakdown of these acids, they begin to poison the nervous system, and multiple polyneuritis develops. In the century before last, this disease was called the unusual name beriberi (skin shackles). At the same time, edema, muscle atrophy, cardiovascular insufficiency, peripheral polyneuritis, degeneration of nerve endings and conductive bundles develop rapidly, as a result of which skin sensitivity is lost. It is now known that a small dietary adjustment with the mandatory introduction of vitamin B5 into the diet treats this serious disease and gives a 100% preventive effect.

The daily requirement for this vitamin B1 necessary for a person every day is 1.5-2 mg (increases with an excess of carbohydrates in food).

Vital Vitamins for Human Health: Riboflavin

It is quite difficult to describe the importance of vitamin B2 (riboflavin, growth vitamin) for the human body without delving into biochemical terminology. It is involved in the most basic and primitive metabolic reactions. In short, vitamin B2 is extremely important for humans.

For example, this vital vitamin for humans is necessary for the formation of red blood cells. Vitamin B2 deficiency causes normochromic normocytic anemia. That is, red blood cells with such anemia are normal, red, similar to dried apricots, but there are very few of them. Although anemia is a manifestation of a very severe deficiency. In general, hypovitaminosis B2 begins to manifest itself from the face: the lips peel off, crack, jams appear, the skin turns red above the upper lip, on the wings of the nose.

With a chronic deficiency of this important vitamin for health, the conjunctiva of the eye loses its luster due to dryness. The cornea sprouts with vessels and then becomes cloudy. There is a cataract (clouding of the lens). In addition, the risk of developing cancer of the esophagus and other organs increases significantly.

Fortunately, this vitamin, necessary for the human body, is found in many foods, and a balanced diet fully satisfies the needs of the human body - about 1.5-1.8 mg per day.

Liver, yeast, milk, eggs, cottage cheese, almonds, mushrooms, broccoli are especially rich in vitamin B2. Just a little of it is produced by bacteria living in the large intestine.

However, speaking about what vitamins a person needs, it should be noted that riboflavin has one small drawback: it is not stored anywhere in the body, but circulates in the blood and, if necessary, is excreted with the kidneys. Thus, violations in the diet and hypovitaminosis B2 appear very quickly.

The daily requirement for this vitamin necessary for the body is 1-3 mg.

Vitamins essential for humans: niacin

Among the vitamins that a person needs is vitamin B3 (PP, niacin, nicotinic acid, antipellagric factor). The richest in this vitamin are meat products, especially liver, green parts of plants. In small amounts, niacin is synthesized in the body.

Vitamin B3 deficiency, as a rule, the result of a deficiency not only of nicotinic acid, but also of other B vitamins, is manifested by a symptom complex called pellagra (Italian pellagra - hard or rough skin). The most significant signs of pellagra are: dermatitis with increased sensitivity of the skin to ultraviolet radiation, disruption of the digestive tract, dementia.

This important vitamin for the human body is named after the initial letters PP (translated from Italian - “preventing pellagra”).

The daily requirement for this healthy vitamin is 10-15 mg.

What vitamins are good for the body: pantothenic acid

Another vitamin that is useful for the human body is B5 (pantothenic acid, anti-dermatitis factor) found in small amounts in almost all plant, microbial and animal objects. Enters the body with milk, meat, liver, eggs, yeast.

With a lack of pantothenic acid in the body of humans and animals, damage to the skin, mucous membranes of internal organs occurs. The most striking symptom of B5 vitamin deficiency is numbness of the toes, accompanied by tingling and then burning pain. In addition, pantothenic acid deficiency is characterized by psycho-emotional instability, a tendency to faint. Since B5 is synthesized in small amounts by the intestinal microflora, deficiency of this vitamin is rare. Hypervitaminosis has not been described.

The daily requirement for this vitamin, necessary for a person, is 5-10 mg.

The presence of which vitamins is necessary for health: pyridoxine

Vitamin B6 (pyridoxine, anti-dermatitis factor) is sold in pharmacies under the name "pyridoxine". It plays a very important role in the metabolism of carbohydrates, proteins and fats. The need of the human body for pyridoxine is partly covered by the bacteria living in the intestines, but most people still need to get it from food. By the way, this is not difficult to do, because the list of products containing vitamin B6 is very extensive. Knowing what vitamins are necessary for the body, to compensate for the lack of pyridoxine, you need to use the germinal part of the seeds and grains of cereals. The presence of this essential vitamin is also high in yeast, legumes in free form, as well as in meat, cattle liver, kidneys, fish, and cheese.

The main symptom of vitamin B6 deficiency is a violation of hematopoiesis and the development of various kinds of dermatitis.

Under conditions of unbalanced artificial nutrition, infants show signs of B6-hypovitaminosis in the form of increased excitability with periodic convulsions, which are eliminated by the administration of pyridoxine. In adults, manifestations of hypovitaminosis are possible during the treatment of tuberculosis with isoniazid.

But even having information about what vitamins are needed for health, a number of important points must be taken into account with regard to pyridoxine:

vitamins B6, B1 and B2 are pharmaceutically incompatible (when taken together, the physical and chemical properties, and hence the therapeutic effect, may change);
the combination of vitamins B1 and B6 enhances the signs of vitamin B6 deficiency and makes it difficult to convert vitamin B1 into an active form;
in the treatment of large doses of B vitamins, it is necessary to prescribe sufficiently large doses of vitamin C;
antibiotics, oral contraceptives and smoking increase the body's need for vitamin B6;
hair loss, cracks in the corners of the mouth, peeling of the skin, dermatitis are signs of vitamin B6 deficiency. With these symptoms, the use of pyridoxine or complex vitamins, including B6, is indicated.

The daily requirement for this important vitamin for humans is 2-3 mg. It increases with increased intake of protein with food and with age.

Vitamins necessary for human life: folic acid

The list of vitamins that are necessary for health includes B9 (folic acid, an anti-anemic factor) in large quantities found in plant products - green salad, parsley, cabbage, spinach, tomatoes, blackcurrant leaves, rose hips, raspberries, birch, linden, dandelion, nettle, mint, yarrow. Of the products of animal origin, this vitamin, necessary for human life, is mainly rich in meat and liver of animals.

Folic acid deficiency is usually not so much a consequence of limited dietary intake, but rather the result of malabsorption. Accompanied by the development of anemia.

The daily requirement for this vitamin, which is necessary for the human body, is 25 mg, however, due to insufficient absorption, it is desirable to increase to 50 mg.

Vital Vitamin: Cobalamin

Vitamin B12 (cobalamin, anti-anemic factor) together with folic acid (vitamin B9) is vital for hematopoiesis. Doctors call this beautiful word the process of formation of erythrocytes - red blood cells that give the blood the color of ripe tomatoes and provide oxygen transfer. Lack of vitamin B12 in the body disrupts hematopoiesis and causes B12 deficiency anemia, also known as pernicious anemia, or Addison-Birmer disease.

Plant foods are poor in this compound. Therefore, the risk of developing vitamin deficiency in vegetarianism increases. Of the products of animal origin, this vitamin, necessary for human life, is found in large quantities in milk, liver, kidneys, yeast, and eggs.

Synthesized by intestinal microflora. stored in the body. The depot of vitamin B12 in humans is located in the liver. If suddenly an adult healthy person abruptly stops receiving vitamin B12, he will last five years without problems.

In the transfer of vitamin B12 through the intestinal wall, a protein compound that specifically binds the vitamin, the so-called intrinsic factor, takes part. Therefore, a violation of the synthesis of this factor leads to B12-avitaminosis, even in the presence of a sufficient amount of the vitamin.

The daily requirement for cobalamin is 3 mcg.

One of the most important vitamins for the body: ascorbic acid

Another vitamin that is very necessary for the human body is vitamin C (ascorbic acid, antiscorbutic factor). The chemical structure of vitamin C was established in 1923 by Dr. Glen King. In 1928, doctor and biochemist Albert Szent-Györgyi first isolated vitamin C in its pure form. And already in 1933, Swiss researchers synthesized the well-known ascorbic acid, identical to vitamin C.

Currently, more than 300 biological functions of vitamin C have been studied and described. It helps to reduce sodium in the blood, which indirectly causes an increase in blood pressure.

Vitamin C is an important regulator of blood cholesterol levels, effectively protects our body from free radicals, while other antioxidants without vitamin C are not effective enough.

Interestingly, vitamin C accumulates in large quantities in actively functioning organs: the brain, myocardium, liver, pancreas, sex glands (especially in the testicles), cornea and lens of the eye. In these organs, its content is much higher than in the blood. Moreover, of all blood cells, leukocytes accumulate the most ascorbic acid, protecting the body from various harmful effects.

This one of the most important vitamins for the body prevents the formation of carcinogenic substances (nitrosamines) in the stomach from proteins and some nitrogenous substances widely used for canning; as well as nitrates and nitrites contained in tobacco smoke and exhaust gases.

Long-term use of daily doses of vitamin C as part of complex therapy helps to eliminate excess lead, nitrosamines, arsenic, benzenes, and cyanides.

This vitamin, useful for human health, has an anti-stress effect and enhances the body's defense mechanisms.

The systematic intake of large doses of vitamin C reduces the risk of cancer of the oral cavity, esophagus, larynx, stomach, breast, brain. Of particular interest are studies by American scientists who have shown that daily intake of 10 g of vitamin C by cancer patients for a long time prolongs their life and contributes to more successful cancer treatment. However, vitamin C does not cure cancer! It can (especially in combination with vitamins A and E) prevent its occurrence.

The main sources of this one of the most essential vitamins for humans are fruits and vegetables. Especially a lot of it is found in rose hips, blackcurrant, walnut, sea buckthorn, red sweet pepper, lemon.

Humans, monkeys, and guinea pigs cannot synthesize vitamin C. Deficiency is manifested by looseness of the gums, loosening of the teeth, skin hemorrhages, anemia, delayed wound healing. This symptom complex, with sufficient severity, is called scurvy, or scurvy. In children, sorbut is accompanied by abnormal formation of the skeleton, hemorrhage into the joints with the development of stiffness.

Vitamin C is highly soluble in water, but is the most unstable vitamin. At high temperature and in the presence of metals, mainly copper, it is destroyed. When cooking vegetables, vitamin V3 is lost. Repeated heating and prolonged storage of food lead to increased losses. During frying, it collapses slightly. When fermented, it is completely preserved. After thawing fresh frozen vegetables and fruits, vitamin C becomes unstable, so thawed foods should be eaten quickly.

Vitamin C deficiency is usually accompanied by vitamin P deficiency, which exacerbates the violation of vascular permeability.

An overdose of vitamin C is no less dangerous than its deficiency. If you take more than 2 g per day of ascorbic acid for a long time, there will be a deficiency of vitamin B12, and this is fraught with anemia - anemia. In addition, the risk of urolithiasis increases.

The daily requirement for this one of the most important vitamins for the body is 50-100 mg.

One of the most beneficial vitamins for the human body: calciferol

Vitamin D (calciferol, anti-rachitic factor) is probably not only one of the most useful vitamins for the body, but also the most confusing and incomprehensible. It goes through a long way of transformations before starting to act on the body, and, in the end, it turns out to be a hormone.

The chain of transformations begins with pre-vitamin D3 (7-dehydrocholesterol), which is part of the skin and under the influence of ultraviolet radiation turns into vitamin D3 (cholecalciferol), enters the bloodstream and slowly reaches the liver. In the liver, vitamin D3, depending on the needs of the body, is converted either into vitamin D itself (calcitriol) or into its inactive form and excreted. Vitamin D takes all the calcium it can find in food and stores it in the bones. Thanks to him, the bones can grow, grow together and just be hard.

The source of the vitamin is the liver of fish and animals, butter, milk, egg yolk, fish oil. It is not found in plant products. Vitamin D is also formed in human skin when exposed to ultraviolet rays.

Clinical signs of hypovitaminosis in children are increased irritability, restlessness, general weakness, sweating, delayed development of teeth, and a tendency to respiratory diseases. In adults - lethargy, muscle pain, crumbling teeth. The need for vitamin D is especially high in children under the age of 3-4 years (rickets develops in the absence of the vitamin) and is increased in women during pregnancy and lactation.

The daily dose in this one of the main vitamins needed by a person is 0.0015-0.0025 mg.

What vitamins are most necessary for human health: tocopherol

Vitamin E (tocopherol, anti-sterile factor) has become one of the most popular vitamins in recent decades. A huge number of books, articles, reports are devoted to him.

Vitamin E is, like vitamin C, an antioxidant. This explains its beneficial effect on the body. However, knowing which vitamins are necessary for health, remember that the protective effect of tocopherol against free radicals is more short-lived than vitamin C. But both vitamins are synergists, i.e. mutually reinforce each other. With a decrease in the consumption of one, the expenditure of the other is accelerated, and, conversely, together they inactivate free radicals more effectively. Free radicals are also dangerous for vitamin E itself, which they destroy. But if there is a lot of vitamin E and it is combined with other antioxidants, free radicals are powerless.

The wide spectrum of action of this one of the most important vitamins for humans is primarily due to its antioxidant effect. Studies conducted in a large number of sick and healthy people have shown that vitamins E, C and A reduce the risk of various malignant diseases, prevent the development of cardiovascular diseases, and primarily atherosclerosis, which is the main cause of heart attacks, strokes, endarteritis and others. formidable diseases. In patients with angina pectoris, the content of vitamin E in the body is sharply reduced.

In the blood, among other formed elements, there are platelets - small (2-3 microns in diameter) irregularly shaped non-nuclear cells that play an important role in the process of blood clotting, the formation of a blood clot and stopping bleeding when blood vessels are damaged. Platelets stick together and form a thrombus - a kind of plug that closes the site of damage and prevents blood loss. But this remarkable property of them can lead to very sad consequences if platelets begin to stick together in intact vessels, forming aggregates that clog the vessels of the brain, heart, kidneys, lungs, limbs. Long-term use of vitamin E contributes to the effective treatment of various manifestations of atherosclerosis, especially in smokers. Vitamin E inhibits platelet aggregation, thereby preventing the formation of blood clots, and also protects endothelial cells from disorders.

Extremely important information that appeared in the last decades that vitamin E indirectly (through the anterior pituitary gland) contributes to the preservation of the normal structure and function of the gonads. It is very effective in the treatment of menopausal disorders in women.

In recent years, it has been convincingly proven that long-term use of vitamin E reduces the rate of cataract development and may even prevent its occurrence.

Vitamin E helps to reduce the duration of sleep. With an increased intake of vitamin E, you can increase physical activity without lengthening sleep.

Vitamin E is found in vegetable oils, seeds of peanuts, peas, corn, soybeans and in the green parts of plants - lettuce, spinach. From animal products - in the liver, yolk, milk.

With E-vitamin deficiency, partial hemolysis of erythrocytes is observed, the activity of antioxidant defense enzymes decreases in them. An increase in the permeability of the membranes of all cells and subcellular structures is the main manifestation of hypovitaminosis. It is this circumstance that explains the variety of symptoms of tocopherol deficiency - from muscular dystrophy and infertility up to liver necrosis and softening of brain areas, especially the cerebellum.

The daily requirement for this one of the most important vitamins is 20-25 mg.

Vitamin essential for human life: phyllochonon

Vitamin K (phyllochonon, antihemorrhagic factor) is found in the green parts of spinach, nettle, cabbage and leafy cabbage, carrot roots and tomatoes. From products of animal origin - only in the liver.

Vitamin K is involved in blood clotting processes.

Vitamin K deficiency can develop due to impaired absorption of food in the intestine, due to therapeutic or accidental absorption of vitamin K antagonists. The main signs of deficiency are bleeding with minor injuries, hemorrhages in newborns.

An excess of vitamin K contributes to an increase in platelets, an increase in blood viscosity. It is highly undesirable to use foods rich in vitamin K, patients with varicose veins, thrombophlebitis, some types of migraines, people with high cholesterol

The daily requirement for phyllochonon is 0.25 mg.

What other vitamins are needed for health: rutin

Vitamin P (rutin, bioflavanide, capillary-strengthening factor) is found mainly in citrus fruits, buckwheat, rose hips, chokeberry berries, red sweet peppers, sea buckthorn fruits, black currants, cherries. An increase in capillary permeability, general weakness and fatigue are associated with a deficiency of vitamin P in the diet.

Vitamin P protects vitamin C from oxidation. The mechanism of action is to block the catalytic action of heavy metals by binding them into stable complexes.

The daily requirement for vitamin P is 50-100 mg.

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What are the benefits of vitamins

Are there any benefits to vitamins? Undoubtedly, the body cannot do without them. Vitamins provide the flow of the most important chemical reactions in the human body, which support its vital activity. Proper nutrition is the main source of all the necessary vitamins, each of which brings one or another benefit to the body.

Table of vitamins and their benefits

Vitamin A	It normalizes the immune system, helps fight infections, improves the condition of the skin, hair, nails, and plays an important role in vision. The daily norm for a person is 1 mg. Found in carrots, pumpkin, broccoli, peaches, melon, apples, beef liver, fish oil, milk, cottage cheese, cheese, parsley
Vitamin B1	Regulates the work of nerve cells. The daily norm is 1.3 mg. Found in potatoes, carrots, beets, legumes, nuts, rice
Vitamin B2	Supports overall human health, improves the condition of the skin, hair, nails. The daily norm is 1.5 mg. Present in kidney, liver, yeast, almonds, eggs, mushrooms
Vitamin B3 (PP)	Important for the normal functioning of the heart, has a positive effect on blood microcirculation. The daily norm is 20 mg. Found in meat, nuts, eggs, fish, green vegetables, liver
Vitamin B6	Participates in the formation of red blood cells and fat metabolism. The daily norm is 2.5 mg. Can be found in potatoes, tomatoes, cherries, oranges, strawberries, walnuts, beets
Vitamin B12	Responsible for the growth and normal development of the body. The daily norm is 5-7 mg. Found in the kidneys and liver
Vitamin C	Strengthens the immune system, helps to cope with colds, protects against infections, restores tissue cells, and is important for growth. The daily norm is 90 mg. Present in citrus fruits, rose hips, sea buckthorn, black currants, apples, bell peppers
Vitamin D	Necessary for calcium absorption, the vitamin has been proven to help strengthen bones. The daily norm is 15 mcg. Found in fish oil, fish, liver, mushrooms, eggs
Vitamin E	Strengthens the walls of blood vessels, slows down aging, prevents the formation of blood clots and helps their resorption, helps to absorb vitamin A. The daily norm is 10 mg. Can be found in vegetable oils, milk, liver, eggs, greens, cereal germ
Vitamin K	Important for metabolism in connective tissue and bones, helps the body absorb calcium. The daily norm is 120 mcg. Contains olive oil, cabbage (cauliflower, cabbage and Brussels sprouts), kiwi, bananas, milk, eggs, meat
Vitamin P	Together with vitamin C, it takes part in redox processes. The body needs to receive 25-50 mg of vitamin per day. Present in walnuts, apricots, black currants, citrus fruits, cabbage

The dangers of synthetic vitamins

Many scientists believe that artificial vitamins do more harm to the human body than good. They are concerned that people do not want to adhere to the rules of a healthy diet and are trying to get useful substances with the help of synthetic additives. As a result, the uncontrolled use of drugs either simply does not bring any benefit, or causes damage to the body.

Harm of vitamins

Vitamin A	Natural Vitamin A is a retinol complex that consists of several subunits. It is this complex structure that makes the substance valuable for the human body. Pharmacists use only beta-carotene for production and do not synthesize other fractions. It has been scientifically established that regular intake of a synthetic analogue of vitamin A increases the risk of developing bowel cancer by 30%. Daily consumption of 20 mg of the substance by smokers increases the likelihood of developing heart ailments
B vitamins	They are considered the most allergenic vitamins. Excessive amounts lead to skin rashes, itching, and sometimes anaphylactic shock. The natural vitamin consists of a complex of compounds, while the synthetic analogue includes only cyanocobalamin, which is obtained using genetic engineering methods.
Vitamin C	Excessive amounts of the vitamin can cause insomnia, anxiety for no apparent reason, and upset stools. Taking a synthetic analogue of 500 mg per day increases the likelihood of developing atherosclerosis by 2.5 times. A complex of artificial vitamins A, E and C increases the risk of premature death by 16%
Vitamin D	The vitamin has been scientifically proven to be essential for calcium absorption and bone growth. At one time, supplements containing this vitamin gained popularity. It was used to strengthen the skeleton of children. The result turned out to be disappointing - more and more often children began to get into the hospital, who were diagnosed with "ossification of the skull". This is due to the fact that the child's brain grows with the body. And when the development of the skull stopped due to excessive amounts of vitamin D, the brain simply had nowhere to go. Therefore, they started talking about the dangers of an excessive amount of vitamin supplements.
Vitamin E	A natural vitamin consists of several subunits - four tocotrienols and four tocopherols. Pharmacists produce a partial analogue that does not contain all the necessary elements and does not correspond to the natural one. Studies in Israel have confirmed that the E + C vitamin complex increases the risk of developing atherosclerosis by 30%. In 1994, scientists in Finland found that regular vitamin intake by smokers increased the likelihood of developing lung cancer by 18%. In the US, a link has been found between the development of bowel cancer and vitamin E+A intake. Among the 170 thousand people who participated in the study, 30% increased the incidence of the disease with regular intake of this vitamin complex

When to Take Artificial Vitamins

Having figured out how vitamins are harmful to health, you may get the impression that taking vitamin preparations is extremely dangerous. This is not entirely true. The harm or benefit of pharmaceutical additives depends on how and under what circumstances they are used. If you take them wisely, as needed, adhering to the recommended dosage, then they will be useful.

With a healthy, balanced diet, the body receives the necessary amount of nutrients and does not need additional use of biologically active additives. If there are no healthy foods in the diet, in particular vegetables, fruits and berries, then taking vitamin supplements will be appropriate.

Also, taking pharmaceutical preparations is necessary for diseases that prevent the normal absorption of vitamins and nutrients. In general, it is recommended to turn to the vitamin complex in the following cases:

in the presence of diseases of the gastrointestinal tract;
during the rehabilitation period after surgery;
while taking sorbents that disrupt the absorption of vitamins into the intestines;
in the presence of acute infections (bacterial or viral);
if there are no healthy foods in the diet;
under difficult working conditions.

We often hear about the benefits of vitamins. They ensure the flow of important biochemical reactions in the body, improve metabolic processes and increase immunity. Vitamins also provide good skin and hair condition. The benefits and harms of these substances depend on dosages and circumstances. If uncontrolled use of synthetic vitamin preparations in unlimited quantities, then a serious violation can be caused. Before taking any remedy, you should consult your doctor. He will analyze the state of your body, nutritional habits and determine if you need an additional intake of vitamins. Do not forget that proper nutrition is the main natural source of nutrients. The video below will tell you more about the benefits and harms of vitamins.

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Vitamins are organic substances with a multilateral chemical structure, of plant and sometimes animal origin, they are not building materials and a source of energy for our body, but are necessary for the proper functioning of our body.

All vitamins can be divided into water-soluble (, H, P, etc.) and fat-soluble (, F, K). A person can reproduce some vitamins himself; the rest of the useful vitamins must be obtained from food. The slightest lack of organic substances in our body affects our health - it leads to a decrease in immunity, disruption of the functioning of vital internal organs, and irritation of our nervous system.

Vitamin B2 (riboflavin) - participates in the metabolism of fats, carbohydrates and proteins, is necessary for the processes of tissue growth, as well as the normal functioning of the sebaceous glands, increases the color perception of the organs of vision. With a lack of this vitamin, weakness of the whole organism is felt, appetite decreases, cracks appear on the lips, pain in the eyes and headache. Riboflavin is found in dairy products, grain bread, beer rains, but very little in vegetables and fruits. See a separate article for more details.

Vitamin B5 (pantothenic acid) - refers to water-soluble vitamins, participates in metabolism, regulates the functions of the thyroid gland and the nervous system, increases life expectancy. With a lack of vitamin B5, metabolic disorders occur, flabbiness and dryness of the skin, memory loss, limb cramps and prolapse occur. Pantothenic acid is found in yeast, kidney, trout, and in vegetables and fruits (, salads, cabbage,).

Vitamin B6 (pyridoxine) - participates in the metabolism of proteins, fats and the absorption of carbohydrates, is responsible for the activity of the nervous system, is an accelerator in the chemical processes of our body. Vitamin deficiency leads to skin diseases (eczema, dermatitis), causes general fatigue and malaise, and also leads to convulsions and seizures and causes anemia (anemia). The source of vitamin B6 is,, and other products.

Vitamin B12 (cyanocobalamin) - a water-soluble vitamin is involved in the process of carbohydrate metabolism, is necessary for cell growth and the formation of red blood cells, and is involved in the construction of nerve fibers. A lack of vitamin B12 can lead to dandruff, decreased reflexes, numbness of the limbs, weakness of the whole body, as well as diseases of the nervous system, anemia, menstrual disorders in women and other ailments. Sources of vitamin B12 are liver, meat, and fish.

Vitamin C (ascorbic acid) - a water-soluble vitamin that increases the body's resistance to various infections. Participates in metabolism, helps to reduce cholesterol in the blood, and also promotes the absorption of iron into the body. The well-known scurvy disease manifests itself with a lack of vitamin C. Also, with a small amount of vitamin, the body's performance and appetite decrease, and low body resistance is observed. Vitamin C is found in most

Vitamins provide invaluable benefits to human health. They increase immunity, restore the functioning of all organs, protect the body from new diseases and help to cope with existing ailments. Well, the lack of these substances threatens with a deviation in the work of many internal organs. So, if a person does not have enough, which come naturally, i.e. with food, it becomes necessary to replenish their stocks with the help of nutritional supplements or other medical means.

What are the benefits of vitamins?

Today, a sufficient amount of vitamins has been studied, aimed at regulating the most important processes occurring in the body, as well as protecting it from the negative effects of the environment. However, each of these substances has its own functions and purpose, consider the main functions of several vitamins:

Vitamin A. Responsible for the full functioning of the digestive system, maintains visual acuity, good condition of teeth, hair, nails and skin.
Vitamin B. For a person, it brings tangible benefits, because the vitamin improves all the processes associated with metabolism, is responsible for tissue renewal, and is indispensable for the heart.
Vitamin C. It contributes to the normal functioning of the nervous system, increases the protective functions of the body, makes blood vessels more elastic, helps to absorb iron, takes part in the production of carotene, which gives a person energy.
Vitamin E. Its benefits for the body are great, because vitamin E prevents the appearance of skin cancer, strengthens the heart muscle, blood vessels, improves immunity and is a strong antioxidant.
Vitamin D. Its main task is to help the body in the absorption of calcium, without which the proper formation of bones and teeth is impossible. Our nerves, muscles, heart, thyroid gland constantly need vitamin D.

The benefits and harms of synthetic vitamins

If the proper amount of vitamins does not enter the human body with food, then doctors prescribe taking pharmacological preparations, which are called synthetic vitamins.