Vitamins are the guarantee of he alth and normal functioning of all organs and systems. What vitamins exist, what is their significance, what foods contain useful substances and what is the daily need for them? Next, we will talk about specific vitamins and their importance for the body. But first, nevertheless, briefly about the general functions of these useful substances, as well as the history of their discovery.
What is the importance of vitamins in human life?
The biological significance of these beneficial substances lies in their active participation in all, without exception, metabolic and oxidative processes, supporting the body's immune defenses. It is vitamins that contribute to the normal growth and development of all organs and systems - both in childhood, adolescence, adulthood, and in the embryonic period. Vitamins are contained in food (and their value is commensurate with the value of food in general - maintaining normal life and good he alth), but can also be presented as separatedrugs. Multivitamin complexes are prescribed only by the attending physician and according to indications. Self-administration of such complexes threatens with hypervitaminosis - a disease that is the result of an overdose of vitamins.
When did humanity learn about vitamins?
It has been known for a long time that certain products can more effectively fight certain diseases. Even the ancient Egyptians knew that the liver helps with night blindness - a disorder in which the ability to see clearly at dusk disappears or is impaired. And in the first half of the fourteenth century, a physician and nutritionist of the Yuan Dynasty in China developed a three-volume work, Important Principles of Food and Drink, in which he systematized the knowledge available at that time about the therapeutic role of nutrition. He also argued that a varied diet is essential to maintain he alth.
The origins of the modern doctrine of vitamins are set out in the works of the Russian scientist N. Lunin. The researcher fed the mice all the known elements of cow's milk separately, and when the experimental subjects died, he concluded that only fats, proteins, carbohydrates, water and s alts were not enough for the body, additional substances were also needed. His conclusion was not taken seriously by the scientific community at first, for the reason that many scientists could not get the same results. As it turned out later, the reason was that they used milk sugar, which contains some vitamin B, and not cane.
In later yearsother data were accumulating that confirmed the existence of these substances. The importance of vitamins in the normal functioning of the human body began to be given greater importance. The first vitamin that cures beriberi, a disease caused by a lack of thiamine in the body, was discovered in 1911. In 1929, Holkins and Aikman were awarded the Nobel Prize for the discovery of useful substances. In the thirties, forties, fifties, scientists continued to discover new vitamins.
What are vitamins called and classified?
Vitamins are named after the letters of the Latin alphabet. The names we still use today were adopted by the Commission on Nomenclature of the International Union of Pure and Applied Chemistry in 1956. Until now, it has been customary to divide vitamins according to their solubility in water or in fats into water-soluble and fat-soluble.
The significance of fat-soluble vitamins is that they tend to accumulate in the human body and are slowly excreted, and their main source is food of animal origin. Most water-soluble vitamins, in turn, prevent cell aging processes, are a valid substitute for animal protein and are involved in all metabolic processes.
In the early forties of the twentieth century, A. Palladin synthesized an analogue of vitamin K, which was dissolved in water. Later, other water-soluble vitamin analogs were obtained. All this leads to the fact that the accepted division of vitamins loses its meaning.
What is vitamin A useful for and what foods contain it?
Vitamin A(retinol is a ready-made vitamin; carotene is converted into vitamin A in the human body) was one of the first to be discovered. The value of vitamin for a person is that it is involved in the regulation of protein synthesis, is an antioxidant, slows down the aging process, and contributes to the normalization of metabolism. Vitamin plays an important role in the formation of teeth and bone tissue, body fat, it is necessary for the formation and growth of new cells. Vitamin A is also important in that it allows you to see clearly at night due to the formation of a pigment that has the ability to capture even the weakest light. The same substance is responsible for sufficient moisturizing of the eyes, preventing it from drying out and subsequent injury.
Retinol is needed to support the immune system and fight infections, it increases the barrier function of mucous membranes, stimulates the activity of leukocytes. Vitamin protects against colds and flu, diseases of the respiratory and digestive systems, as well as the genitourinary tract. It is the presence of retinol that is one of the main factors that in developed countries, children tolerate measles and chicken pox more easily. Even AIDS patients, vitamin A prolongs life.
Substance has a positive effect on the functioning of the lungs, is necessary for the maintenance of epithelial tissues, accelerated wound healing, ensures normal development during pregnancy and reduces the risk of complications such as underweight newborn.
The daily requirement for a vitamin is 800-1000 mcg for adults, 1000-1400 mcg for pregnant and lactating womenmothers, 400-1000 mcg for children. The upper allowable consumption threshold is 3000 micrograms. The main sources of the beneficial substance are yellow and green vegetables, legumes, apricots, herbs, fish oil, milk, margarine, cheese, egg yolk, liver, cream and so on.
What are B vitamins?
Vitamin B was discovered in 1912, but it soon became clear that this was not one compound, but a whole complex of substances. This group is united by the presence of nitrogen in the composition of the molecule. The physiological significance of B vitamins for the body is very high:
- Thiamin, or B1, is needed to ensure proper processing of fats, carbohydrates and proteins into energy. Found in buckwheat, green peas, oatmeal.
- Riboflavin, or B2, is involved in all metabolic processes in the body. Found in dairy products, yeast, pasta, white bread.
- Choline, or B4, protects cells from destruction and damage, helps with weight loss, normalizes sugar levels. Found in egg yolk, kidney and liver, cottage cheese, unrefined vegetable oils.
- Pantothenic acid, or B5, releases energy from food. From food found in the liver, poultry meat, green vegetables, fish caviar.
- Pyridoxine, or B6, is necessary to ensure the activity of the nervous system, participates in the metabolism of carbohydrates, promotes the synthesis of antibodies. Vitamin found in spinach, carrots, legumes and cereals, dairy products, fish, liver.
- Biotin, or B7, heals nerve tissue and bone marrow; essential for he althy skinand hair. Found in brewer's yeast, nutritional bran, wheat germ, oranges, beef heart.
- Inositol, or B8, stimulates the brain, prevents atherosclerosis and regulates cholesterol levels. Vitamin found in honey, citrus fruits, legumes, liver.
- Folic acid, or B9. The value of the vitamin is very high during the embryonic development of the fetus, contributes to the normal development of the nervous system, cell division. Found in yeast, legumes, citrus fruits, wholemeal flour.
- Cobalamin, or B12, promotes the activity of the nervous system. B12 is found only in animal products.
- Orotic acid, or B13, normalizes the functioning of the liver, is necessary during embryonic development, improves sexual function. In food, there are in root crops, whey.
- Pangamic acid, or B15, lowers cholesterol levels, eliminates hypoxia, and increases the lifespan of cells. Found in plant seeds, apricot kernels, whole grains.
- Laetral, or B17, slows down the aging process of the body and has analgesic properties. Found in the pits of plums, apples, apricots, cherries, peaches.
Which foods have the most B vitamins?
The value of B vitamins for a person is very high, these substances do not accumulate in the body, so it is necessary to replenish their supply daily and in sufficient quantities. Most of the substances of this group are found in dairy products, legumes, liver, egg yolk, and yeast. Many are deficient in B vitamins, as the substances are destroyed by refined sugar, nicotine, caffeine and alcohol, which modern man consumes daily.
Why does the body need vitamin C?
Vitamin C, or ascorbic acid, plays an important role in the redox processes in the human body, the metabolism of other nutrients, the synthesis of collagen and steroid hormones. The value of vitamin in nutrition is due to its ability to regulate blood clotting, increase the resistance of the human body to various infections, anti-allergic and anti-inflammatory effects. Ascorbic acid also protects against the negative effects of stress.
There are medical data that show how great the biological importance of the vitamin in the prevention of cancer. Ascorbic acid is able to prevent the development of cancer of the esophagus, colon, bladder. Due to the depletion of vitamin C reserves in tissues, oncological patients develop a general vitamin deficiency, requiring additional administration of nutrients.
In addition, the vitamin helps to eliminate toxic substances and poisons from the body in small concentrations, reduces the impact of some allergens. Ascorbic acid protects the walls of blood vessels from the deposition of cholesterol and helps the body to absorb other useful substances more efficiently.
A person's need for vitamin C depends on gender and age, the amount of harmfulhabits, work performed, the state of bearing or feeding a child. For both men and women, as a rule, it is enough to consume 60 mg of ascorbic acid daily, infants need 30 mg of vitamin C, children from 6 to 12 months - 35 mg, from one to three years - 40 mg, from four to ten years - 45 mg, up to fourteen-fifteen - 50 mg. During lactation, women are recommended to consume 95 mg of ascorbic acid daily, and during pregnancy - 70 mg, the value of the vitamin is so great during this period. According to the latest WHO data, smokers also need additional ascorbic acid.
Contains ascorbic acid in fresh green peas, white cabbage, potatoes, green onions, red and green peppers, radishes, oranges, melons, garden strawberries, lemons (by the way, citrus fruits contain less vitamin C than, for example,, in pepper), red and black currants, wild rose.
What is tocopherol and how is it useful?
The value of vitamin E is that this substance effectively protects organs and systems from the harmful effects of toxins, improves blood circulation, reduces fatigue, stimulates vascular tone, slows down the aging process of cells, improves their nutrition, is a powerful antioxidant. Tocopherol has a positive effect on reproductive function, serves as a prophylaxis against cancer.
In case of an overabundance of the vitamin in the body, headaches, blurred vision, dizziness, convulsions, discomfort in the heart and stomach can occur. Symptoms of a lack of tocopherol are a decrease in sexualcravings, menstrual disorders in women and reduced sperm production in men, weakness and apathy, the appearance of "senile" age spots on the skin, muscular dystrophy.
Food sources of vitamin E include vegetable oils, butter, dairy products, chicken eggs, broccoli, spinach, cereal germ, liver, meat, whole grains. The daily dose for adults is 8-20 mg, for children up to a year - 3-4 mg, from one to three years - 6 mg, from four to ten years - 7 mg. The need for children over 11 years of age in the vitamin is the same as in adults - 8-10 mg. Pregnant women require 10mg of tocopherol daily, increasing to 12mg during breastfeeding.
What processes does vitamin K regulate?
The main value of the vitamin for the human body is that it prevents bleeding and hemorrhage. This substance is necessary to ensure normal blood clotting. Normally, the body synthesizes vitamin K on its own, but if you take it additionally as part of a multivitamin, there will be no harm.
Also, the substance is necessary for the formation and restoration of bone tissue, ensuring bone protein synthesis. Vitamin K is involved in redox processes and helps prevent osteoporosis.
The daily requirement has not yet been precisely established, although the importance of a vitamin for the human body is enormous. In case of a lack of a substance, hemorrhagic phenomena and a violation ofabsorption of fats. Doctors believe that you need 60-140 micrograms of vitamin K daily, or about 1 microgram of the substance per kilogram of weight. Additionally, vitamin K can be prescribed during pregnancy, administered before surgery or childbirth.
Should I take vitamin D?
Vitamin D is especially needed in childhood. Specific receptors that recognize a substance are found in almost every cell of the human body, so the value of vitamin D cannot be limited to the fact that it is "good for bones and teeth." A low level of this substance leads to cardiovascular, autoimmune, oncological diseases, chronic inflammatory processes and is associated with an increased risk of developing infectious diseases.
The main source of the substance is the sun's rays, but the amount of sun that we receive is insufficient to maintain the required level of vitamin D. The substance is found in egg yolk, dairy products, fish oil, caviar. The value of a vitamin in human nutrition is not limited to the beneficial properties of the substance itself - the use of these products increases the supply of the body with other vital elements.
How is vitamin PP useful?
Vitamin PP (nicotinic acid) is responsible for the functioning of the digestive system: it stimulates the production of gastric juice and the process of movement of food in the intestines. Also, the substance is involved in the synthesis of hormones. Its deficiency is manifested by insomnia, weakness,diarrhea, dermatitis, apathy, dryness and flaking of the skin.
With a balanced diet, vitamin deficiency does not threaten, since a large amount of vitamin PP is found in dairy products, fish, pork, tomatoes, wheat, buckwheat and so on. During heat treatment, the substance retains its beneficial properties.
What are multivitamin complexes?
The importance of vitamins in nutrition (complete, varied and rational) cannot be underestimated. These substances are vital for the human body, but sometimes one or another vitamin is not enough. Then artificial vitamin complexes come to the rescue.
Multivitamins are preparations that include the most important vitamins, as well as additional minerals and organic substances. As a rule, such complexes contain vitamins A, groups B, C, D, E, omega-3 fatty acids, as well as calcium, magnesium, phosphorus, iron, and so on.
You can take multivitamin complexes only as directed by your doctor. There are special vitamin preparations for children and adolescents, the elderly, those suffering from certain diseases, pregnant women and nursing mothers. For children, as well as women in position, useful substances in sufficient quantities are necessary for the normal growth of the body.
