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Almost everyone who has ever been to a cafe, restaurant, canteen at work or gastronomy was tempted by the appetizing look of steaming barbecue, lasagna, ice cream, and had to barely make a choice in favor of a particular dish.
What is so amazing about these blue - green algae and why is it firmly usurped the place of one of the most useful foods? DiningSmart team will gladly tell you all about it.
The truth about the most popular sauce in the world – DiningSmart will tell you everything about mayonnaise in this article!
Scientifically, obesity – is a chronic disease characterized by excessive accumulation of body fat.
Best vitamin sources
The daily requirement for vitamins is calculated in milli- or micrograms, butits contribution to our physical and mental well-being is enormous. The body does not synthesize vitamins (with some exceptions), the food is the main supplier.
Severe deficiency of vitamins in the body causes life-threatening diseases. Each vitamin performs a number of functions that will suffer even if they lack the minimum. In its work, vitamins rely on each other (for example, vitamin E in the absence of C is useless), so take care of regular supply of all vitamins to your body. In order to ensure effective assimilation of vitamins, it is necessary to take into accounttheir property such as solubility. For any fat-soluble vitamins (A, D, E and K), their complete absorption occurs in the presence of a fats, and water-soluble (all others).
| RESPONSIBLE FOR | SOURCES |
| Vitamin А(retinol, growth factor) |
|
| • Growth and development of the child's body • Update all tissues of the body and restore them in case of damage • The health of the skin, hair, nails and mucous membranes of internal organs • twilight vision • resistance to various infections • Is an antioxidant (neutralizes free radicals - corrosive molecules that destroy the cellular structure of the body and lead to premature aging), creates anti-cancer and immune defense • The anti-cancer protection • Improve the attention and speed of reaction • Reproductive health (conception and normal development of the fetus) |
The liver, especially of marine animals and fish, eggs, butter, milk, cream, cottage cheese, cheese. Vitamin A is synthesized from carotenoids or provitamin A. Carrot, apricot, persimmon, pumpkin, green leafy vegetables (spinach, celery, parsley, all kinds of lettuce) are rich from carotenoids and provitamin A. Higher doses of vitamin A are toxic, so isolated vitamin A supplements and fish oil can be taken only by prescription. |
| Vitamin D (calciferol, anti rachitic vitamin) |
|
|
Those animal products that contain vitamin A. It is also produced in the skin under the influence of ultraviolet rays. In addition to proper nutrition, to ensure the appropriate level of the body's vitamin D needed a walk in the sun in the morning or afternoon (when its rays are not aggressive) for at least 20 minutes a day. |
| VitaminЕ (tocopherols, reproduction vitamin) |
|
| • Reproductive function (conception, normal pregnancy, fetal development) • Antioxidant (neutralizes free radicals - corrosive molecules that destroy the cellular structure of the body and lead to premature aging), creates anti-cancer and immune defense • Prevention of atherosclerosis and heart disease • Wound healing, prevention of cataracts • Participation in the synthesis of collagen of the skin • Reduction of the risk of thrombosis • Stimulating activity of muscles, increase performance and endurance |
Unrefined vegetable oils (wheat germ oil, sunflower, palm, etc.). Nuts, sunflower seeds. Sprouts of grains of rye and wheat. Whole-grain cereals, maize, beans, green leafy vegetables, avocado. |
| Vitamin К(Antihemorrhagicvitamin) |
|
| • Blood clotting (cessation of bleeding) • The strength of the bone tissue, prevention of osteoporosis (brittle bones) • The health of the vascular walls (protection against cardiovascular disease) • Motor function of the gastrointestinal tract and skeletal musculature • Theanti-cancereffect |
All kinds of cabbage, green leafy vegetables, cucumbers, green onions, zucchini, tomatoes. Spices: curry, chilli, paprika and cayenne pepper. Green leaf tea. Prunes, strawberries. Sauerkraut, cheese, cottage cheese. It is synthesized by bacteria (norma flora) that live in the intestines. |
| Vitamin С |
|
| • an indispensable participant in the synthesis of many structural components of the base body tissue (collagen and al.), And therefore maintains healthy blood vessels, skin and bone • Cleansing the body of any toxins • Antioxidant (neutralizes free radicals - corrosive molecules that destroy the cellular structure of the body and lead to premature aging), creates anti-cancer and immune defense • absorption of iron from food |
All fresh fruits, especially citrus fruits. Fresh vegetables (especially cabbage, bell pepper). Green leafy vegetables Berries (rosehip, sea buckthorn, black currant, strawberry, raspberry, blueberry) |
| VitaminВ1 (thiamine, anti neurite vitamin) |
|
| • Important role in metabolism, particularly in the metabolism of carbohydrates and fats • Participation in the functioning of the nervous system, including the brain • The regulation of the heart, skeletal musculature and the gastrointestinal tract |
Grains, corn, wheat germ, bran, yeast, whole wheat bread and wholemeal. Nuts (pine, pistachio, cashews) and legumes. Enriched wheat flour. Offal (liver, heart), eggs. Synthesized bynorma flora of the intestine. |
| VitaminВ2 (riboflavin, growth vitamin) |
|
| • Participation in the metabolism of carbohydrates, proteins and fats • Protection of the retina from excessive exposure to ultraviolet rays • Maintain visual function • The growth of all body tissues • The formation of red blood cells and certain hormones • The health of the skin, nails, hair and mucous membranes • Improving the functioning of the brain and liver |
Milk, cottage cheese, cheese. Meat and offal (liver, kidney), fish, seafood, eggs. Green peas, cabbage, tomatoes, green leafy vegetables, mushrooms. Almonds, sesame seeds, enriched wheat flour. Synthesized by norma flora of the intestine. |
| Vitamin В6 (pyridoxine) |
|
| • Participation in the synthesis of building proteins, enzymes, antibodies (immune defense), fat metabolism • Ensure the normal operation of the brain • Improvement of the liver, blood, digestion • The health of the skin and mucous membranes |
Sunflower seeds, pistachios, walnuts. Meat, liver, poultry, fish. Dried fruits (prunes, etc.). Bananas, avocados, strawberries, cherries, lemons, pomegranates. Spinach, peppers, cabbage, tomatoes, carrots. Wholegrains . Synthesized by norma flora of the intestine |
| Vitamin В12 (cyanocobalamine) |
|
| • hematopoiesis, prevention of anemia • The normal development of nerve fibers • Maintaining the gastrointestinal tract and liver • The oxygen supply to the tissues |
Содержится практически только в животных продуктах: мясо, птица, субпродукты, морепродукты, молоко, сыр,яйца. Синтезируется нормофлорой кишечника. |
| Vitamin Bc (B9, folic acid, growth factor) |
|
|
Green leafy vegetables, broccoli. Legumes, wheat germ, whole grains. Oranges, avocados, apricots. Enriched wheat flour. |
| Vitamin PP (B3, nicotinic acid (niacin), vitamin anti pellagrous) |
|
| • Participation in the metabolism of carbohydrates and energy supply of the body • Normalization of blood cholesterol, anti-atherosclerotic effect • Maintaining brain activity, muscle system, health of the skin, the gastrointestinal tract and the cardiovascular system. |
Offal, lean meat, poultry, fish, eggs. Garlic, asparagus, parsley, pepper, cabbage, potatoes, carrots and mushrooms. Brewer's yeast, bread from wheat flour, buckwheat, beans, Peanuts, sunflower seeds. Enriched wheat flour |
|
Vitamin H (Biotin, B7, anti-seborrheic vitamin) |
|
| • Participation in the metabolism of carbohydrates, protein, fat and energy supply of the body • Cell growth and DNA synthesis • The health of the skin, hair, nails and mucous membranes Protection from anemia and high blood cholesterol |
Peanuts, almonds, walnuts. Offal (liver, kidney), eggs, fish, milk. Oatmeal, whole wheat bread, brewer's yeast. Onions, tomatoes, carrots, cauliflower, beets. Apples, bananas, avocados, berries (plum, etc.). Synthesized bynorma flora of the intestine. |
The best way to provide the body with all necessary vitamins is diverse diet. For example, for vitamin A is not desirable to consume only the liver, just to use it from time to time and make the menu out of other products vitamin- carriers or provitaminA (carotenoids). Raw fruits and vegetables - are required in the diet, as in the thermal processing many vitamins are destroyed. The diet which is rich in vitamins strengthens body and gives the energy.
Other articles
Almost everyone who has ever been to a cafe, restaurant, canteen at work or gastronomy was tempted by the appetizing look of steaming barbecue, lasagna, ice cream, and had to barely make a choice in favor of a particular dish.
What is so amazing about these blue - green algae and why is it firmly usurped the place of one of the most useful foods? DiningSmart team will gladly tell you all about it.
The truth about the most popular sauce in the world – DiningSmart will tell you everything about mayonnaise in this article!
Scientifically, obesity – is a chronic disease characterized by excessive accumulation of body fat.
Don't miss
