Vitamin A
One of the most famous and necessary vitamins body.
Why:
-- Contribute growth and strengthening of bones, the health of skin, hair, teeth and gums;
-- Contribute formation of visual purpura in the eyes;
-- Increases resistance to respiratory infections;
-- Keeps healthy exterior skin.
Major sources of natural origin: carrots, fat fish, eggs, milk, liver, green and yellow vegetables, margarine and yellow fruits.
The usual daily dose is 10.000-25.000 ME. If your diet week-long enough liver, carrots, spinach, sweet potatoes or melons, the vitamin A dopolniteno you do not need.
Vitamin V
Another well-known vitamin.
It is necessary for:
-- Rosta;
-- Improvements mental abilities;
-- Perevarivaniya food, especially carbohydrates;
-- Normalizes the work of the heart, nervous system and muscles;
-- Helps to treat herpes stripping.
The need for this vitamin increases during sickness and stress.
Major sources of natural origin: whole wheat, pork, dry yeast, rice husk, peanuts, most vegetables, bran, milk.
A daily dose of V1 is approximately 100 to 300 mg.
Vitamin B2, or riboflavin
Why:
-- Participates in the exchange of carbohydrates, fats and proteins;
-- Contribute growth;
-- Helps maintain nails, skin, hair.
-- Helps improve eyesight.
Major sources of natural origin: fish, eggs, milk, liver, cheese, green leafy vegetables.
A daily dose V1 is 1,2-1,6 mg.
For pregnant and lactating women dose of the vitamin should be increased.
Vitamin B6 (pyridoxine)
Vitamin, which is required to form antibodies and red blood cells.
Daily dose of adult - 1,6-2,0 mg. For pregnant women dose should be increased. This vitamin is also necessary to form hydrochloric acid.
Why:
-- Contribute to the proper assimilation of protein and fat;
-- Helps prevent various nerve and skin disorders;
-- Contribute correct synthesis acids that prevent aging;
-- There is a diuretic as a means of subsistence.
Major sources of natural origin: brewers yeast, wheat bran, wheat buttons, liver, kidney, heart, melon, cabbage, milk, eggs, beef.
Vitamin B12 (kobalamin)
The recommended dose for adults -3 micrograms. Diet low in vitamin B1 and high in folic acid (Vegetarian) often hides vitamin B12 deficiency.
Why:
-- Supports the nervous system in healthy condition;
-- Prevents the appearance of anemia;
-- The children contributed to the growth and improvement of appetite;
-- Increases energy;
-- Reduces irritability;
-- Improves concentration, memory and balance;
Major sources of natural origin: eggs, milk, cheese, liver, beef, pork, kidneys.
Vitamin B13 (orotovaya acid)
Participates in the metabolism of folic acid and vitamin B12.
Why:
It is anticipated that prevents some problems related to the liver and premature aging.
Major sources of natural origin: the roots of plants, serum.
Vitamin V17 (laetral)
One of the most controversial vitamins. Produce from apricot pits. Widely advertised as a means of cancer, but this vitamin rejected the Administration on foods and medicines U.S., the fact that may be poisonous because of the cyanide content.
Why:
It is the existence of specific properties on the prevention and control of cancer.
Major sources of natural origin: the pits apricots, apples, cherries, peaches, plums and peaches smooth.
Vitamin C (ascorbic acid)
This vitamin plays a major role in the formation of collagen, which is essential for the growth of cells and tissue reconstruction, gums, blood vessels, bones and teeth. Measured in mg. Expenditures much faster with stress. PPR -45 mg for adults. Smoker and elderly people have an increased need for vitamin C (one vykurennaya cigarette destroys 25 mg S)
Why:
-- Reduces the impact of the various effects of allergens.
-- For the healing of wounds, burns and bleeding gums.
-- To accelerate the healing after the operation.
-- Contribute to reducing cholesterol in the blood.
-- Protects against many viral and bacterial infections.
-- Reduces the likelihood of thrombotic.
-- Helps in the treatment of catarrhal diseases.
Major sources of natural origin: tomatoes, cauliflower, sweet potatoes, citrus fruits, berries, green vegetables, potatoes simple.
Vitamin D (kaltsiferol, viosterol, ergosterol)
Daily dose for adults is 400 IU or 5-10 micrograms.
Why:
-- Properly dispose of calcium and phosphorus needed to strengthen bones and teeth;
-- When combined with the admission of vitamins A and C helps to prevent catarrhal diseases;
-- Helps in the treatment of conjunctivitis.
Major sources of natural origin: herring, salmon, tuna, fat fish, sardines, milk.
Vitamin E (tocopherol)
Why:
-- Help you look younger, slowing down the ageing of cells caused by oxidation;
-- It protects the lungs from polluted air;
-- Acting as a means diuretic, may lower blood pressure;
-- Preduprezhdaet appearance and a blood clot dissolves blood;
-- Accelerate healing of burns;
-- Protects from miscarriages.
Major sources of natural origin: Brussels sprouts, leafy greens, buttons wheat, soybeans, vegetable oils, spinach, enriched flour, whole grains, whole grains and eggs.
Vitamin F (linolevaya unsaturated fatty acids, linolenic and arahidonovaya)
12 tea spoons sunflower seeds or 18 cloves Pecan nut overlap daily need for vitamin.
Why:
-- Preduprezhdaet deposition of cholesterol in the arteries;
-- Provides healthy skin and hair;
-- Affects active internal secretion glands, making calcium more accessible to cells;
-- Helps reduce weight, saturated fat burning.
Major sources of natural origin: vegetable oils from wheat buttons, linen seed, sunflower, soybean, peanut, almond, avocado.
Vitamin R
The daily rate of consumption is not defined.
Why:
-- It strengthens the walls of capillaries, preventing education bruises.
-- Helps in the prevention and treatment of bleeding gums.
-- Helps in the treatment of edema and dizziness caused by inner ear disease.
Major sources of natural origin: white skin and mezhdolkovaya of citrus, apricots, buckwheat, blackberry, cherry, rose.
Vitamin T
Not only the considered vitamin, it helps to know that he curtailment of blood platelets and education. Thanks to this, he is very important in preventing some forms of anemia and hemophilia.
This vitamin is found in sesame seeds and egg yolk.
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