Vitamins are important micronutrients that are involved in many biochemical processes and are therefore necessary Vitamins / U.S. National Library of Medicine for the body. For example, B vitamins are needed for cellular metabolism, the work of the nervous and cardiovascular systems, and vitamin C - for tissue health and wound healing.
That is why it is important to get enough of these trace elements: with their deficiency, or hypovitaminosis, the body's work is disrupted.
For example, flaw B2 results in J. Lykstad, S. Sharma. Biochemistry, Water Soluble Vitamins / StatPearls to inflammation and cracks in the mouth, or cheilosis, and pathological growth of corneal vessels. With a deficiency of B5, dermatitis, enteritis and adrenal insufficiency develop, hair may begin to fall out. And the lack of each vitamin will have its own set of unpleasant consequences.
Most often — from food, although D3 is produced Vitamin D / Mayo Clinic in the skin under the influence of ultraviolet radiation. Let's take two simple examples: vitamins C and A.
Sources Vitamin C / Mayo Clinic The first one is citrus fruits, tomatoes, potatoes, broccoli, strawberries and sweet peppers. And the second one contains Vitamin A / Mayo Clinic in beta-carotene and other provitamin-carotenoids. They can be found in green leafy and yellow vegetables, carrots and in dark or brightly colored fruits.
Unfortunately, no. Although we get trace elements from food, eating a lot of seasonal vegetables, fruits, berries and greens will not be enough.
The fact is that vitamins are regularly consumed. They are constantly involved in the metabolism of proteins, fats and carbohydrates, are responsible for the work of the nervous, cardiovascular, immune systems, help us absorb calcium and iron, and so on. The body is not a cabinet in which you can put vitamins and sometimes get the necessary ones from there, but rather a furnace. And for its operation, it is necessary to constantly throw up fuel.
Moreover, some vitamins are spent faster than others. So, they share J. Lykstad, S. Sharma. Biochemistry, Water Soluble Vitamins / StatPearls for fat-soluble (vitamins A, D, E and K), which are stored in adipose tissues, and water-soluble (group B and vitamin C), which are easily excreted from the body, for example, when urinating.
And the latter, as a rule, cannot approach the level of accumulation: their excess dissolves in water when ingested. As a result, he cannot store enough of these vitamins for later use: the norm that is needed for work is absorbed, the rest is excreted in the urine.
But fat-soluble ones are also actively consumed. For example, vitamin A is involved Vitamin A / Mayo Clinic in the synthesis of rhodopsin, the main visual pigment. That is, in order for us to see something, we need to spend rhodopsin, and in order to produce it, we need to get vitamin A. Therefore, it will not be possible to accumulate these trace elements either.
Usually it depends Vitamins and Minerals / Merck Manual from health, age, lifestyle and nutrition. So, alcoholism, smoking, drug addiction disrupt the work of almost all systems and organs, and a number of chronic diseases, such as the gallbladder, interfere with the normal assimilation of food and trace elements.
A lack of vitamins can appear both as a result of a radical diet for weight loss, which seriously restricts the consumption of essential foods, and due to seasonal changes in nutrition. For example, when a person does not eat fruit in winter. It turns out that in the whole year he receives vitamins, but in fact this happens only in the summer. The question, however, remains a topic for discussion and research.
Each vitamin has its own daily intake rate, which is tailored to gender and age. Detailed tables, where the indicators are painted, can be viewed on the website of Rospotrebnadzor.
Unfortunately, no fruit or vegetable contains all the necessary vitamins. That is why specifying specific numbers (so many grams of apples, carrots, beets, strawberries per day) is a pointless exercise. Few people have the courage to chew a whole lemon without sugar to get a daily allowance. Not everyone will want to buy avocado because of its price or specific taste. And many people are allergic to the healthiest carrots and strawberries.In general, you need to make sure that throughout the year you eat vegetables, fruits and berries, and even greens. Meat, dairy and fish products are also needed — B vitamins are contained there.
Consult a general practitioner. He can direct J. Lykstad, S. Sharma. Biochemistry, Water Soluble Vitamins / StatPearls you are invited to a special analysis or their complex to determine the level of one single vitamin or several at once.
If you have a deficiency of any trace elements, the specialist will suggest adjusting the diet taking into account your personal characteristics, including allergies, and will also recommend a vitamin and mineral complex, which you need to take in accordance with the schedule and duration of the course established by the doctor.
