The body needs vitamins at any time of the year, and not just in winter and spring. They can be taken both purposefully, replenishing the necessary deficiency, and for preventive purposes, to avoid diseases and problems associated with their deficiency. Eating fruits, vegetables and other healthy products, you will not be able to get all the vitamins in full, so it is recommended to take vitamin complexes. The composition of the complexes can be varied and selected according to several criteria: gender, age, physical exercise and various diseases and allergies. It is very important to know the required daily intake of vitamins in order to avoid an overdose, which can adversely affect your health. Here are a few essential vitamins and their daily requirements for a typical adult.

Vitamin A - retinol affects metabolism and vision. The male body requires 700-1000 mcg of vitamin A per day, the female body - 600-800 mcg, a pregnant female body should receive 100 mcg more vitamin A, and a nursing woman - 400 mcg more. Retinol A is found in red fruits and vegetables, milk, eggs, liver and fish oil.

• B1 - thiamine, improves the nervous and cardiac systems, helps muscle growth. The daily dosage of thiamine is from 2000 to 2500 mcg. Get it from cereals, cabbage, potatoes, beer and legumes.
• B2 - riboflavin, good for the eyes, nerves, heart and protects against harmful UV rays. About 1500-2000 mcg per person is required per day. You will find this vitamin in nuts, green peas, cheese and eggplant.
• B3 – niacin, improves protein metabolism during digestion, improves the quality of heart function, and relieves depression. The daily dose for an adult is about 1400-1800 mcg; pregnant and breastfeeding women can increase this intake by 500 mcg. B3 is found in white meat, fish, mushrooms, green peas and peanuts.
• B6 - pyridoxine, reduces cholesterol, thins the blood, strengthens the immune system. The daily intake of this essential vitamin is, on average, from 1500 to 2500 mcg. Pyridoxine is present, most of all in spinach, sprouted grains, berries, legumes, meat and fish products, and liver.

The most famous vitamin C is ascorbic acid, good for teeth, bones, improves immunity, protects against acute respiratory viral infections and is one of the most important vitamins. A person needs approximately 7,500 mcg of ascorbic acid per day. This amount of the substance can be obtained from rose hips, sea buckthorn berries, oranges, unpeeled potatoes, kidneys and liver.

Vitamins of group D - calciferols, stop the development of cancer cells, improve bone growth, protect against rickets, osteoporosis and arthritis. This vitamin can be fully obtained by sunbathing, and it is also found in mushrooms, cheese, caviar and fish oil. The daily norm of calciferol in the female body is 5 mcg, and in the male body - 10 mcg.

Vitamin E – tocopherol. Heals wounds, strengthens the immune system, prevents diabetes and many other serious diseases. Take at least 0.25 mcg of vitamin E per day. It is found in many oils, sesame, olive, but especially in corn, salmon, carrots, and liver.

Stock up on vitamins before important events in life, on vacation and in the summer, when there are a lot of fruits and vegetables, eat properly and balanced. Only harmony in the body and head will make you healthy and full of vital energy, and vitamins will help maintain this harmony at all levels.

For the normal functioning of all systems and internal organs The body must receive a sufficient amount of vitamins and minerals. A deficiency of nutrients leads to a malfunction of organs, which can cause the development of diseases.
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Water-soluble vitamins: description and norm

These vitamins have the ability to dissolve in water. Most make up group B. They have antioxidant properties and enhance the effect of other substances.

Water-soluble vitamins include:

• Vitamin C (Ascorbic acid). The most powerful antioxidant. Participates in the synthesis of collagen, which protects joints, bones, blood vessels, muscles and organs. The vitamin increases the body's protective functions, helps normalize cholesterol levels and reduce blood sugar. prevents the formation of wrinkles and stretch marks.
• Dose for healthy person per day is 50-60 mg, and for children - 30-45 mg.
• B1 (Thiamin). Helps normalize the functioning of the intestines, heart, liver and nervous system. Thiamine takes part in carbohydrate metabolism and activates mental activity. B1 is necessary for the normal growth and development of a child. The daily requirement for children is about 0.3-0.6 mg, for adults – 1.1-1.9 mg.
• B2 (Riboflavin). With sufficient vitamin content, the skin is firm and elastic. Riboflavin is involved in energy, carbohydrate and protein metabolism. Has a direct effect on the organs of vision.
• Adults should consume at least 1.4 mg and no more than 3 mg of B2 per day, and 0.4-1.2 mg for children.
• B3 (Niacin). Improves the functioning of the digestive system, helps normalize cholesterol levels, and reduces headaches. The daily value of B3 for adults is 12-25 mg, for children it is in the range of 6-21 mg.
• B5 (Pantothenic acid). Increases immunity, stimulates the work of the heart muscles, activates intellectual activity, and stimulates redox processes in the body. For children younger age The need for vitamin B5 is 2-3 mg, with age the dose increases to 7 mg. Adults should consume no more than 15 mg of vitamin B5 per day.
• B6 (Pyridoxine). Participates in the regulation of fat metabolism and the formation of red blood cells. Has an immunostimulating effect and normalizes work. The daily requirement for children is 1-1.4 mg, for adults 1.4-2 mg.
• B12 (Cobalamin). Necessary for the biosynthesis of nucleic acids and the proper functioning of the immune system. Used to prevent diseases of the liver, kidneys, and heart. Cobalamin prevents the destruction of red blood cells. The daily norm for children is 0.7-2, for adults 2 mg.

All these important vitamins must be present in the body in sufficient quantities. Otherwise, this will lead to disruption of systems and internal organs.

Fat-soluble vitamins: description and norm

Unlike water-soluble vitamins, fat-soluble vitamins accumulate in fatty tissues and organs. This property helps the absorption of fats and stores them in reserve.

The following vitamins are fat soluble:

• . Ensures normal functioning of the immune system. Improves vision, affects the health of skin and hair. Used as a prophylaxis for rickets, acute pulmonary and respiratory diseases. The recommended dose for children is 400-600 mcg, for adults – 700-900 mcg.
• Vitamin D. Ensures normal development of the skeletal system, preventing the development of rickets and osteoporosis. Helps the body absorb microelements such as calcium, phosphorus and magnesium. For the normal formation and development of the skeletal system, the need for children under 3 years of age is 10 mcg, over 3 years of age and adults - 2.5 - 5 mcg.
• Vitamin K. Participates in blood clotting processes, strengthens bone tissue, and accelerates the restoration of damaged tissues. Very important for the normal formation of human bones. The daily norm for children is 15-45 mg, adults - 50-80 mg.
• Vitamin E. Is a natural antioxidant. It affects blood clotting, helps speed up the healing of various wounds and reduce arterial pressure. It has a beneficial effect on muscle tone and male potency. A very important vitamin for the normal development of pregnancy and the correct course of labor. The norm of vitamin intake per day for children is 3-7 mg, adults 8-10 mg.

The need for both water-soluble and fat-soluble vitamins increases during pregnancy and breastfeeding. For normal absorption of these vitamins, fats must be present in the diet.

Sources of vitamins

Vitamin C is found in a huge number in the following products: black currants, sweet peppers, tomatoes, rose hips, parsley, dill, lemon, strawberries, etc. The highest content of ascorbic acid is in sauerkraut.

Thiamine is found in brewer's yeast, yolks, liver, kidneys, heart, tomatoes, cabbage, beans, fish, pork, etc.

The main sources of vitamin B2 are: eggs, dairy products, meat, veal, lamb, pork, yeast, buckwheat, mushrooms, etc. Riboflavin is found in legumes, spinach, turnip greens, green peas and onions, cauliflower, etc.

Vitamin B3 is rich in: yeast, bran, cereals, sunflower seeds, peanuts, liver, pork, lamb, veal. Nicotinic acid is also contained in dry apricots and peaches, fresh peas, lentils, etc.

Vitamin B5 is found in raw egg yolks, fermented milk products, meat, liver, kidneys, fish, oatmeal, bran, etc.

Food sources of vitamin B6 are: unrefined grains, bran, wheat, potatoes, pork, bananas, carrots, cabbage, etc.

Most vitamin B12 is found in the liver. Cobalamin is also present in soybeans, yeast, fermented milk products, carrot and turnip tops, spinach, wheat, seafood, etc.

Animal products are rich in vitamin A. There is a lot of vitamin in vegetables and, butter, cream, whole milk, etc.

Vitamin D is found in meat products and eggs.

You should add foods rich in vitamin K to your diet: green tomatoes, spinach leaves, cabbage. You should also eat meat, liver, eggs, and milk.
If you are deficient in vitamin E, your diet should include unrefined vegetable oils, animal products, and fruits and vegetables.

Daily intake of minerals

All minerals are divided into micro- and macroelements. The human body needs more macroelements. The most important minerals that are involved in various processes are:

• Sodium. Helps retain fluid in the body and participates in its distribution throughout the body. Normalizes osmotic pressure. The daily intake of this mineral is about 4-6 g. With excess sodium consumption, fluid accumulates in the body, resulting in swelling and increased blood pressure.
• A lack of macronutrients provokes the release of a small amount of urine, nausea, convulsions, and dizziness appear. The skin becomes dry, hair loss and skin rashes occur.
• Potassium. Regulates acid-base balance. Necessary for protein synthesis, glycogen formation and maintenance of normal levels blood pressure. The daily macronutrient requirement is 2 g.
• With potassium deficiency, immune defense decreases, adrenal and kidney function deteriorates, blood pressure increases, and fatigue and depression are often observed.
• Calcium. Necessary for the formation of teeth and bones. Takes part in blood clotting, prevents the penetration of foreign bacteria into cells, and increases protective reactions. The daily intake for young children is 600 mg, for middle-aged and older children 800-1000 mg, for adults – 800-1200 mg.
• With calcium deficiency, peeling of the skin, brittle nails, osteoporosis, and a tendency to frequent fractures are observed.
• . Component of bone and dental tissue. Improves metabolism, reduces pain due to arthritis. Maintains acid-base balance in the body, helps to better absorb substances necessary for the body. The requirement for a person per day is about 1.2 g of phosphorus.

• Insufficient intake of phosphorus into the body can lead to pain in bones and muscles, and destruction of tooth enamel. The person becomes irritable and absent-minded.
• Zinc. Takes part in carbohydrate-protein metabolism, DNA and RNA synthesis, and testosterone production. Helps maintain immunity at the proper level. The macroelement is very important for tissue regeneration, the functioning of the nervous system and internal organs. The daily requirement for zinc is 15 mg.
• With a lack of zinc, appetite decreases, hair falls out, wounds heal poorly, allergic diseases and dermatitis appear.
• . Saturates the body's cells with oxygen, participates in the production of thyroid hormones, and increases the body's defenses. The daily requirement is 8-15 mg.
• If there is a deficiency of iron in the body, then there are signs of anemia, dry skin and hair, cracks in the heels and in the corners of the mouth.
• Iodine. One of the components of thyroid hormones. Participates in the regulation of biochemical reactions. A sufficient amount of iodine affects the functioning of the nervous system and metabolism. The average daily intake is 120-150 mcg.
• With a lack of iodine in the body, iodine deficiency pathologies arise (hypothyroidism, decreased intellectual activity, increased cholesterol, etc.), the formation of goiter and an increase in the production of thyroid hormones are possible.
• Copper. It has a beneficial effect on the functioning of the nervous and endocrine systems and takes part in the processes of hematopoiesis and. Copper gives the skin a beautiful and elastic appearance by enhancing collagen synthesis.

The daily requirement is 30 mcg/kg for adults, about 80 mcg/kg for young children and 40 mcg/kg for adolescents.

Insufficient copper content in the body leads to osteoporosis, arrhythmia, hair loss and graying, skin pigmentation, and work disorders.

When one mineral is deficient, the balance of other minerals is disrupted.

A person receives all vitamins and minerals from the daily diet. Therefore, when creating a menu, you need to make sure that they are in sufficient quantities.

Signs of vitamin deficiency

With vitamin C deficiency, muscle weakness, lethargy, and bleeding gums are observed. Dryness and flaking of the skin are noted; with an acute deficiency, tooth loss and pain in the skin are possible.

In severe cases, polyneuritis or cardiovascular weakness may occur.

A lack of riboflavin affects hair loss and metabolic disorders in the myocardium. Insufficient intake of this vitamin in the body leads to cracks in the corners of the mouth, slow growth and low weight gain.

With a lack of vitamin B3, the patient complains of drowsiness and irritability. This provokes bad breath, caries, and constipation.

Vitamin B5 deficiency causes depression, fatigue, numbness in the toes and feet, and hair loss. Nausea and vomiting may occur.

Insufficient intake of vitamin B6 leads to hair loss, muscle weakness, fatigue, and poor circulation.
With B12 deficiency, signs of paresthesia, dry skin, decreased appetite, and anemia appear.

A lack of vitamin A is associated with the appearance of skin rashes and peeling, the development of conjunctivitis, and dry eyes. The body is more susceptible to the development of diseases.

Bleeding wounds or gums are the main sign of vitamin K deficiency.

The main signs of vitamin E deficiency are: anemia, frequent miscarriages, blurred vision, lethargy, weakness, pigment spots in various parts of the body.

While watching the video you will learn about the dangers of synthetic vitamins.

A deficiency of essential vitamins and, like their excess intake into the body, affects the functioning of all organs and systems. The diet must contain the necessary substances to take into account. This is important to consider when planning your menu for the week.