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Vitamins what are they for

Vitamin A

One of the most famous and the body needs vitamins. Why do you need:

  • Promotes the growth and strengthening of bones, healthy skin, hair, teeth and gums;
  • Promotes the formation of visual purple in the eyes;
  • Improves resistance to infection of the respiratory system diseases;
  • Maintains healthy outer skin.

Major sources of natural origin: carrots, cod liver oil, eggs, milk, liver, green and yellow vegetables, margarine and yellow fruits. The usual daily dose of 10.000-25.000 IU. If your weekly diet of sufficient quantity of the liver, carrots, spinach, sweet potato or melon, that vitamin A Fringe you do not need.

Vitamin B

Another well-known vitamin. Required to:

  • Growth;
  • Improve mental abilities;
  • Digest food, especially carbohydrates;
  • It normalizes the heart, nervous system and muscles;
  • Helps in the treatment of herpes zoster.

The need for this vitamin increases during illness and stress. Major sources of natural origin: whole wheat, pork, yeast, rice hulls, peanut, most vegetables, bran, milk. A daily dose of B1 is from about 100 to 300 mg.

Vitamin B2 or riboflavin

Why do you need:

  • Participates in the metabolism of carbohydrates, fats and proteins;
  • Promotes growth;
  • Helps to keep nails, skin and hair.
  • Helps to improve eyesight.

Major sources of natural origin: fish, eggs, milk, liver, cheese, leafy green vegetables. A daily dose of 1,2-1,6 mg B1. For pregnant and lactating women, the dose of the vitamin should be increased.

Vitamin B6 (pyridoxine)

Major sources of natural origin: fish, eggs, milk, liver, cheese, leafy green vegetables. A daily dose of 1,2-1,6 mg B1. For pregnant and lactating women, the dose of the vitamin should be increased.

Vitamin that is necessary for the formation of antibodies and red blood cells. Daily dose of adult - 1,6-2,0 mg. For pregnant women, the dose should be increased. This vitamin is also necessary for the formation of hydrochloric acid.

Major sources of natural origin: fish, eggs, milk, liver, cheese, leafy green vegetables. A daily dose of 1,2-1,6 mg B1. For pregnant and lactating women, the dose of the vitamin should be increased.

Why do you need:

  • Promotes proper digestion of protein and fat;
  • Helps prevent various nervous and skin disorders;
  • Promotes proper synthesis of acids and prevents aging;
  • Acts as a natural diuretic tablets.

Major sources of natural origin: fish, eggs, milk, liver, cheese, leafy green vegetables. A daily dose of 1,2-1,6 mg B1. For pregnant and lactating women, the dose of the vitamin should be increased. Major sources of natural origin: brewer's yeast, wheat bran, wheat ovary, liver, kidney, heart, melon, cabbage, milk, eggs, beef.

Vitamin B12 (cobalamin)

Major sources of natural origin: fish, eggs, milk, liver, cheese, leafy green vegetables. A daily dose of 1,2-1,6 mg B1. For pregnant and lactating women, the dose of the vitamin should be increased. The recommended adult dose of -3 mg. A diet low in vitamin B1 and a high content of folic acid (vegetarian) often hides a deficiency of vitamin B12.

Why do you need:

  • Supports the nervous system in a healthy condition;
  • Prevents anemia;
  • In children, promotes the growth and improvement of appetite;
  • Increase energy;
  • Reduces irritability;
  • Improves concentration, memory and balance;

Major sources of natural origin: eggs, milk, cheese, liver, beef, pork, kidney.

Vitamin B13 (orotic acid)

Involved in the metabolism of folic acid and vitamin B12.

Why do I need: It is believed that prevents some of the problems associated with the liver and premature aging.

Major sources of natural origin: roots of plants, whey.

Vitamin B17 (laetral)

One of the most controversial vitamins. Produced from apricot pits. Widely touted as a cure for cancer, but this vitamin is rejected by the Administration Food and Drug Administration in connection with what may be toxic because of the content of cyanide.

Why do I need: It is assumed that it contains specific properties for the prevention and containment of cancer.

Major sources of natural origin: bone apricots, apples, cherries, peaches, plums and nectarines.

Vitamin C (ascorbic acid)

This vitamin plays a major role in the formation of collagen, which is crucial for growth and repair of tissue cells, gums, blood vessels, bones and teeth. Measured in milligrams. Consumed much faster under stress. RNP for adults -45 mg. Smokers and the elderly have an increased requirement for vitamin C (one cigarette you smoke destroys 25 mg C)

Why do you need:

  • Reduces the effects of exposure to different allergens.
  • For the healing of wounds, burns and bleeding gums.
  • To promote healing after surgery.
  • Helps reduce blood cholesterol levels.
  • Protects against many viral and bacterial infections.
  • Reduces the likelihood of blood clots.
  • Helps in the treatment of colds.

Major sources of natural origin: tomatoes, cauliflower, sweet potatoes, citrus fruits, berries, green vegetables, plain potatoes.

Vitamin D (calciferol, viosterol, ergosterol)

Daily dose for adults is 400 IU or 10.5 mg.

Why do you need:

  • Properly dispose of calcium and phosphorus needed for strong bones and teeth;
  • At a joint reception with vitamins A and C helps prevent colds;
  • Helps in the treatment of conjunctivitis.

Major sources of natural origin: herring, salmon, tuna, cod liver oil, sardines, milk.

Vitamin E (tocopherol)

Why do you need:

  • Helps you look younger by slowing down cell aging caused by oxidation;
  • Protects lungs from air pollution;
  • Acting as a diuretic, can lower blood pressure;
  • Prevents the appearance and dissolves blood clots;
  • Accelerates healing of burns;
  • Protects against abortion.

Major sources of natural origin: brussels sprouts, collard greens, ovary wheat, soybeans, vegetable oil, spinach, enriched flour, whole grains, whole grains and eggs.

Vitamin F (unsaturated fatty acids, linoleic, linolenic and arachidonic)

12 teaspoons sunflower or 18 cloves pecans cover the daily requirement for vitamin.

Why do you need:

  • Prevents cholesterol deposits in the arteries;
  • Provides healthy skin and hair;
  • Does the activity of the endocrine glands, making calcium more available to cells;
  • Helps to reduce weight by burning fats.

Major sources of natural origin: vegetable oil from the ovaries of wheat, linseed, sunflower, soybean, peanut, almond, avocado.

Vitamin P

Daily consumption rate to be determined.

Why do you need:

  • Strengthens the capillary walls and preventing bruising.
  • Helps in preventing and treating bleeding gums.
  • Helps in the treatment of edema and dizziness caused by diseases of the inner ear.

Major sources of natural origin: the white rind and interlobular part of citrus fruits, apricots, buckwheat, blackberries, cherries, rosehips.

Vitamin T

Little studied vitamin, is known about him that he promotes blood coagulation and platelet formation. Because of this it is very important in preventing some forms of anemia and hemophilia.

This vitamin is found in sesame seeds and egg yolks.

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