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The daily norm of vitamin a for children. Vitamin A: Daily Value, Vitamin Sources

Vitamin C is an essential element that takes part in many processes in the body. With its lack, serious problems may arise in the work of internal organs and various systems. It is important to know the daily intake of vitamin C, since an excess of this substance is also unfavorable to health. There are many foods that you can include in your diet in order to saturate your body.

We can talk endlessly about the beneficial properties of ascorbic acid, but such functions can still be distinguished. Firstly, this substance helps to strengthen the immune system and the synthesis of collagen. Secondly, vitamin C has antioxidant properties and is also important for hormone production. Thirdly, this substance strengthens the cardiovascular system and preserves the cells of the nervous system.

Vitamin C consumption rate per day

Scientists have carried out a considerable number of experiments that have led to many useful discoveries. For example, it was possible to establish that the older a person is, the more ascorbic acid he needs. To determine the required amount of vitamin C, it is important to take into account age, gender, lifestyle, bad habits and other characteristics.

Daily intake of vitamins C, depending on some indicators:

  1. For men. The recommended daily dose is 60-100 mg. With an insufficient amount of ascorbic acid, sperm density in men decreases.
  2. For women. The daily intake of vitamin C in this case is 60-80 mg. With a lack of this beneficial substance, weakness is felt, problems arise with hair, nails and skin. It is worth noting that if a woman is taking oral contraceptives, then the indicated amount should be increased.
  3. For kids. Depending on age and gender, the norm of vitamin C per day for children is 30-70 mg. Ascorbic acid for the child's body is needed for the restoration and growth of bones, as well as for blood vessels and immunity.
  4. For colds. As a preventive measure, as well as for the treatment of colds and viral diseases, it is worth increasing the indicated dose to 200 mg. In the event that a person suffers from bad habits, then the amount should be increased to 500 mg. Due to the increased intake of ascorbic acid, the body fights viruses faster and more efficiently, which means that recovery occurs faster.
  5. During pregnancy. A woman in a position should consume more ascorbic acid than usual, since this substance is necessary for the proper formation of the fetus, and for the immunity of the future mother herself. The minimum amount for pregnant women is 85 mg.
  6. When playing sports. If a person is actively involved in sports, then he needs to get more vitamin C from 100 to 500 mg. Ascorbic acid is important for ligaments, tendons, bones and muscles. In addition, this substance is needed for the complete assimilation of protein.

If the norm of vitamin C cannot be achieved due to the use of necessary foodstuffs, then a person is recommended to drink special multivitamin preparations. In extreme cold and heat, the body should receive more ascorbic acid than usual, by about 20-30%. If a person is sick, experiences frequent stress or suffers from bad habits, then 35 mg should be added to the daily norm. It is important to say that the required amount of acid should be divided into several steps, which means that they will be absorbed evenly.


Vitamins - "source of health" - words familiar from childhood to everyone, but more and more we began to perceive vitamins as pills, more and more articles began to appear about the deficiency of vitamins and microelements that cannot be obtained from food, but only from pharmacy tablets and dietary supplements ... I wonder how, without this panacea, people have survived to this day? Surely it's all about proper and balanced nutrition. The article contains a table of vitamins and minerals, from which you will learn about the content of vitamins in foods and which vitamins to take for you (what are vitamins and signs of their lack for).

Every year more and more pharmacies and drugs appear, I wonder why? After all, pharmacies sell drugs that, in theory, treat us. Why, then, more and more patients and more and more pharmacies?

Spring is the time for hypovitaminosis, i.e. lack of vitamins, and everyone ran to pharmacies together. But, generously spending money on vitamins and minerals in the pharmacy, you need to remember that the constant intake of one vitamin leads to a deficiency of another. Thus, taking vitamin B1 accelerates the loss of other B vitamins. Obviously, this pattern is not limited to B vitamins.

Someone will say: "There is only one way out - multivitamins!" But no. Vitamins should be taken in a complex, but in tablets this complex is not. Multivitamin tablets do not protect us from disease and may even increase the risk of developing certain cancers. This sensational information appeared in one of the issues of The Lancet, the most influential medical scientific journal in the world. Scientists have no idea what this complex should be like. There are no reliable scientific data on this yet. In addition, studies have shown that every third package of multivitamins either lacks them, or, on the contrary, is too much. And this is completely unsafe for our body.

In the pursuit of health, you can do great harm to the body, so try to consume more vitamins and minerals in the form of fresh vegetables and fruits. Would you like to know what vitamins to take? See tables of vitamins and minerals:

Vitamin table, vitamin content in foods

Vitamin name What is it needed for Daily rate Signs of shortage Top Sources
A

(skin health)

 ... Helps to grow
... Leaves the skin soft and supple
... Heals mucous membranes
... Good for vision		 1 mg per day, 100-200 g of the specified products ... Blurred vision at dusk
... Dry and rough skin on the hands, calves
... Dry and dull nails
... Conjunctivitis
... In children, growth retardation		 carrots, parsley, dry apricots (apricots), dates, butter, butter ice cream, feta cheese.
B1

(intestinal health)

 ... Promotes Normal Nerve Function
... Supports muscle growth and function
... Leaves the skin smooth and velvety
... Improves bowel function		 1-2.0 mg per day, in 300 g of the indicated products. ... Lack of appetite
... Constipation
... Fatigue and irritability
... Bad dream		 soybeans, seeds, peas, beans, oatmeal, buckwheat, millet, liver, bran bread.
B2

(lip and eye health)

 ... Protects mucous membranes
... Participates in the metabolism of fats, proteins and carbohydrates
... Good for the eyes
... Protects from ultraviolet radiation		 1.5-2.4mg per day, 300-500g of these products.

Inflammation of the mucous membranes
... Itching and pain in the eyes
... Dry lips
... Cracked mouth
... Hair loss

 green peas, wheat bread, eggplants, walnuts, cheese.
B6

(hair and nail health)

 ... Participates in the metabolism of amino acids and fat
... Helps Muscles, Joints and Ligaments Work
... Prevents atherosclerosis
... Improves liver function		 2.0 mg per day, in 200-400 g of these products. ... Dermatitis occurs
... Development of arthritis, myositis, atherosclerosis and liver disease
... Excitability, irritability, insomnia		 oatmeal, walnuts, buckwheat, pearl barley and barley groats, raisins, pumpkin, potatoes, hazelnuts, cottage cheese
D

(bone health)

"vitamin of the sun"

 ... Exchange of calcium and phosphorus
... Bone growth and strengthening
... Supports Immunity

When taken together with vitamins A and C, it helps in the prevention of colds, helps in the treatment of conjunctivitis

 2.5 mcg per day, in 100-200 g of these products. ... Fatigue, lethargy
... Children have rickets
... In adults, osteoporosis		 egg yolk, porcini mushrooms, butter, sour cream, cream, Cheddar cheese.
E

(sex health)

 ... Protects against carcinogens
... Protects against stress
... Supports Healthy Skin
... Promotes the absorption of proteins and fats
... Has a beneficial effect on the sex glands
... Helps Vitamin A Work		 10 mg per day, in 10-50 g of these products. ... Muscle weakness
... Infertility
... Endocrine and Nervous Disorders		 vegetable oil, nuts, cereals and legumes, corn, vegetables.
WITH

(whole body health)

 ... Protects against infections
... Strengthens the mucous membranes
... Prevents atherosclerosis and strengthens blood vessels
... Normalizes the activity of the endocrine system
... Prevents aging		 from 75 to 150 mg ... Immunity weakens and ceases to fight back colds and runny nose 1. Sea buckthorn, 2. Black currant, 3. Bell pepper (green), 4. Parsley, 5. Dill, 6. Rosehip, 7. Broccoli, 8. Kiwi, 9. Horseradish, 10. Cabbage.
For comparison: oranges in 12th place, lemons - in 21st, and grapefruits only in 23rd.

Mineral table (micro and macro elements in foods)

Name What is it needed for Daily rate Signs of shortage Top Sources
Iron ... is an integral part of hemoglobin
... affects the process of hematopoiesis and tissue respiration
... normalizes the work of the muscular and nervous systems
... fights against weakness, fatigue, anemia		 10mg for men and 20mg for women, and 30mg for pregnant women. Anemia, otherwise "anemia", when there are few red blood cells in the blood and low hemoglobin. Cereals, legumes, eggs, cottage cheese, blueberries, peaches, beans, peas, oat and buckwheat, apricots
Zinc ... helps produce insulin.
... participates in fat, protein and vitamin metabolism, the synthesis of a number of hormones.
... increases potency in men
... stimulates general immunity
... protection against infections		 15mg, pregnant. and lactating women more - 20 and 25 mg / day ... delayed psychomotor development in children
... baldness
... dermatitis
... decreased immunity and sexual function (in men - impaired sperm production)
... irritability, depression		 Hard cheeses, cereals, legumes, nuts, buckwheat and oatmeal, bananas, pumpkin seeds.
Copper

Participates in the synthesis of red blood cells, collagen (it is responsible for skin elasticity), renewal of skin cells
... promotes proper absorption of iron

 1,5-3 ... Anemia
... violation of pigmentation of hair and skin
... the temperature is below normal,
... mental disorders		 Nuts, especially walnuts and cashews, seafood.
Cobalt ... activates a number of enzymes
... enhances protein production
... participates in the production of vitamin B12 and in the formation of insulin		 0,04-0,07 ... deficiency of vitamin B12, which leads to metabolic disorders. Beets, peas, strawberries and strawberries (fresh or frozen).
Manganese ... participates in oxidative processes, fatty acid metabolism
... controls cholesterol levels		 2-5 ... violation of cholesterol metabolism
... vascular atherosclerosis		 Soy proteins
... slows down the aging process
... strengthens the immune system
... is a natural antioxidant. protects cells from cancer		 0,04-0,07 ... decreased immunity
... frequent colds
... deterioration of the heart (arrhythmias, shortness of breath)		 Grapes, porcini mushrooms, seafood
Fluorine ... participates in the formation of hard tissues of teeth and tooth enamel
... strength of bones		 0,5-0,8 ... fragility of tooth enamel
... inflammatory diseases of the gums (eg, periodontitis)
... fluorosis		 Fluoride comes mainly from drinking water. In some regions, water is specially fluoridated.
Iodine ... Responsible for the thyroid gland
... Controls the endocrine system
... kills germs
... strengthens the nervous system
... nourishes the gray matter of the brain		 0,1-0,2 ... in adults - an enlarged thyroid gland
... the child stops growing
... may delay mental development in children		 Seaweed, seafood, as well as iodized products - salt, bread, milk (information about this should be on the package)
Calcium ... gives strength to bones and teeth
... elasticity of muscles and internal organs
... necessary for normal excitability of the nervous system and blood clotting		 0.8-1 for pregnant women, lactating women up to 1.5-2 ... bone and muscle pain, muscle cramps
... joint deformity, osteoporosis (bone fragility)
... dull faded hair
... brittle nails
... tooth decay and gum disease
... irritability and fatigue		 Milk, cheese, cauliflower and white cabbage, broccoli, nuts (walnuts, hazelnuts), asparagus, spinach, wheat germ and bran Vitamin D is important for the normal absorption of calcium
Phosphorus ... participates in the construction of all cells of the body, all metabolic processes
... important for brain function
... participates in the formation of hormones		 1.6-2, for pregnant. and nursing - 3-3.8 ... chronic fatigue
... decreased attention, memory
... muscle spasms
... rickets
... osteoporosis (fragility of bones)		 Fish, seafood, beans, cauliflower, celery, hard cheeses, milk, dates, figs, mushrooms, peanuts, peas
Magnesium ... controls protein and carbohydrate metabolism
... relieves spasms
... improves bile secretion
... reduces nervousness
... maintains tone
... removes cholesterol		 0,5-0,9 ... irritability
... headache
... drops in blood pressure
... calf muscle cramps
... numbness of hands
... heartache
... uneven heartbeat
... neck and back pain		 Bread, especially grain and wholemeal flour, rice, and pearl barley, beans in any form, prunes, almonds, nuts, dark green vegetables, bananas
Sodium ... provides electrolyte and acid-base balance
... normalizes muscle contractility
... maintains the tone of the vascular walls
... controls the processes of excitability and relaxation		 5-10 ... violation of acid-base balance Table salt, herbs, potatoes, corn, olives
Chlorine ... participates in the regulation of water exchange
... due to it, hydrochloric acid is produced in the stomach
... the acidity of the stomach and the tendency to gastritis depend on it		 4-6 ... violation of stomach acidity
... low acidity gastritis		 Salt, milk, whey, rye bread, bananas, cabbage, celery, parsley
Sulfur ... power generation
... blood clotting
... synthesis of collagen, the main protein that forms the basis for bones, fibrous tissues, skin, hair and nails		 0,5-0,8 ... joint soreness
... tachycardia
... pressure rise
... skin dysfunctions
... hair loss
... constipation		 gooseberries, grapes, apples, cabbage, onions, rye, peas, barley, buckwheat, wheat, soy, asparagus

Make your food healthy, tasty and varied, and at the same time, get rid of diseases and pharmacies. :-)

Vitamin A is an essential component for the proper functioning of the immune system and the maintenance of a healthy metabolism. In the form of retinol, vitamin A is found in most tissues of the human body (from bones, internal organs and muscles to skin, hair and teeth), regulating all kinds of healing and growth processes.

The most important property of vitamin A is the ability to bind free radicals to limit their negative effects, as well as the ability to slow down the aging and proliferation of cancer cells. Among other things, vitamin A enhances the action of various antioxidants (for example, and).

Vitamin A for skin health

Retinol (vitamin A 1) is essential for skin and mucous membranes both to maintain health and to recover from damage. One of the key functions of retinol is a building material for the connective tissues of the body. Recall that with age, the amount of collagen in the body decreases.

It is thanks to this factor that retinoids, which are a synthetic analogue of vitamin A, are found in many cosmetic products for treating the skin and prolonging its youthfulness - from anti-aging creams and lotions against sunburn to pharmaceutical preparations for acne and even.

Daily requirement for vitamin A

For adult men, the daily requirement for vitamin A is 900 mcg (equivalent to 3000 IU), for adult women - 700 mcg (2300 IU). Adolescents need about 600 mcg of this vitamin (2000 IU), while young children need 300-400 mcg (1). During pregnancy and breastfeeding, a woman's need for vitamin A usually increases.

It should be noted that vitamin A is able to accumulate in the tissues of the body - in other words, its regular use in excessive quantities leads to intoxication. The upper limit of a safe daily dose is 3000 mcg for adults and 900 mcg for children. The safe limit for a single use is about 9000 mcg.

Lack of vitamin A: symptoms

A typical "urban" diet consisting of semi-finished meat products (sausages, cutlets) and various grains (from bread and pasta to white rice and even) can easily form a vitamin A deficiency. this also removes vitamin A.

Chronic lack of this vitamin in the diet affects the complex decrease in human immunity, the frequent incidence of colds and other infectious diseases, visual impairment (especially in the dark). The skin becomes dry and begins to crack, hair and nails lose their firmness and shine, and dandruff appears.

In nature, there are several variations of vitamin A, differing in chemical structure and having a different percentage of assimilation for the human body. The original vitamin A is found mainly in animal products - in caviar, liver of fish and animals, all kinds of cheese, butter, fat cottage cheese, whole milk.

Fruits and vegetables contain beta-carotene, which is converted to vitamin A during digestion. However, it is important to know that the level of absorption of such beta-carotene is significantly lower than the level of absorption of animal vitamin A - 1 μg of beta-carotene from carrots or pumpkin is equal to 1/12 or even 1/24 μg of retinol from the liver of marine fish.

One of the key factors that lower immunity and trigger the development of depression. How to replenish his daily allowance?

Take a close look at the table below for vitamin A content in foods - if you are not getting 100% of your daily value with food, you should consider revising your diet or taking this vitamin in capsules. However, remember that excessive consumption of vitamin A tablets is toxic and can be dangerous.

Product Vitamin A content per 100 g Daily Value Coverage
Cod liver oil30,000 mcg3333%
Liver (turkey)8000 mcg895%
Liver (beef, pork, fish)6500 mcg720%
Liver (chicken)3300 mcg370%
Sweet red pepper2100 mcg230%
Sweet potato sweet potato1000 mcg110%
Carrot830 mcg93%
Broccoli800 mcg90%
Butter680 mcg75%
Green salad550 mcg63%
Spinach470 mcg52%
Pumpkin430 mcg43%
Cheese (Cheder)265 mcg30%
Melon170 mcg20%
Eggs (chicken)140 mcg16%
Apricot100 mcg16%
Tomatoes40 mcg5%
Peas38 mcg4%
Milk (regular)30 mcg3%
Green pepper18 mcg2%

How to take vitamin A capsules: instructions

Vitamin A is fat-soluble, so it is only absorbed when taken with oil or other fats - it is usually sold in special capsules that already contain the necessary dose of vegetable fat for optimal absorption. However, when taking vitamin A tablets, it is important to remember the contraindications.

The simultaneous intake of this vitamin in the form of dietary supplements and as part of any other drugs (for example) can gradually lead to overdose and intoxication. In addition, taking vitamin A capsules is incompatible with antibiotic treatment or taking various anticoagulants.

***

Vitamin A is needed by the human body to maintain healthy immunity and ensure the proper functioning of cells in various tissues. Most of this vitamin is found in cod liver, sweet red peppers, carrots and sweet potatoes. If there is a lack of vitamin A in the daily diet, it is recommended to take it in the form of dietary supplements in capsules.

Sources of scientific evidence:

  1. Vitamin A, The New Your Times Health Guide,
  2. Vitamin A: Fact Sheet for Health Professionals,
  3. National Nutrient Database for Standard Reference,

Daily intake of vitamins and minerals of a person


Vitamin / Mineral

Why is it necessary

The consequences of a deficit

Consumption rate per day

Vitamin C, ascorbic acid

Rosehip, black currant, gooseberry, grapefruit, bell pepper, parsley, sorrel, spinach; in smaller quantities, it is found in almost all vegetables and fruits. Destroyed by sunlight, oxygen.

Collagen is produced, which provides firmness and elasticity to the skin, preventing the formation of wrinkles and stretch marks.

Has a healing effect, strengthens blood vessels, ligaments. Increases immunity and, together with other vitamins, prevents aging. It is destroyed by toxins, stress and nervous tension.

Leads to bleeding, a decrease in the body's resistance to

the emergence of a number of infectious diseases, joint pain and a number of other disorders in the chain of complex biochemical reactions in our body. Leads to a stop in muscle growth.

ATTENTION! Taking vitamin C can be dangerous for people prone to blood clots and can lead to blood clots.

 70 mg

Vitamin B1 - thiamine

Oats, buckwheat, wholemeal flour. Slightly less in nuts, legumes, yeast, egg yolk, pork and chicken meat, kidneys, liver, heart.

For the proper functioning of the nervous system, liver, heart,

participates in carbohydrate metabolism and helps in the treatment of skin diseases. Plays an important role in carbohydrate-protein-fat metabolism.

General weakness, decreased blood pressure, anorexia, irritability,

depression, insomnia, tendency to constipation, decreased immunity.

 1.7 mg

Vitamin B2 - riboflavin

Beef liver, eggs, cheese, cottage cheese, milk, kefir, sour cream, fatty fish,

beef, pork, rabbit, buckwheat, oatmeal, green peas, spinach, cauliflower, bell peppers, green onions, dill.

Participates in protein synthesis - in the construction of body cells, red blood cells, is responsible for the growth and restoration of tissues, increases skin elasticity. Thanks to him, the skin is smooth, elastic, without cracks, ulcers and wrinkles, strong and healthy hair and nails.

Cracks or "seizures" in the corners of the mouth, dull hair prone to falling out, dandruff, photophobia and eye diseases. Wrinkles appear above the upper lip. Wounds heal slowly, anemia develops and immunity falls.

 2 mg

Vitamin B3 or PP or niacin

In the same products as vitamins B1 and B2 + coffee, and cereals: semolina, rice, millet, oatmeal, corn, bread, potatoes, tomatoes, fruits.

For the normal functioning of the digestive system, for protein and carbohydrate metabolism. Normalizes blood cholesterol levels, increases blood flow. As a result, the skin has a healthy color and well-groomed appearance.

Drowsiness, depression, depression, irritability,

insomnia, dental caries, bad breath, tendency to constipation.

 20 mg

Vitamin B5 - pantothenic

acid

Sprouted grains, seeds, nuts, fruits, vegetables. It can be found in meat, but it is destroyed when frozen, canned, salted, boiled.

Plays an important role in fat metabolism. It is necessary for

formation of fatty acids and cholesterol

The onset of skin diseases, white spots appear on the skin,

early gray hair, discolored iris.

 5 mg

Vitamin B6 - pyridoxine

Yeast, meat, liver, kidneys, brains, fish, eggs, legumes, potatoes, wholemeal bread, bananas.

Stimulates the activity of the nervous system and increases resistance

organism to various diseases. Its main role is

maintaining healthy skin,

especially the head area.

Trembling hands, memory loss, nervous tics, acne, obesity.

 2 mg

Vitamin B8 - inositol

Kidneys, liver, brains, yeast, milk, eggs.

Improves liver function and regulates cholesterol levels, prevents vascular atherosclerosis. Improves bowel function and stimulates the development of beneficial microflora.

Leads to early graying of hair and premature hair loss.

 500 mg

Vitamin B9 - folic acid

Dark green leafy vegetables, avocados, oranges, green onions, peas, lettuce, spinach, yeast, strawberries, raw white cabbage, mushrooms, potatoes, liver, kidneys, eggs.

Essential for the synthesis of nucleic acids, i.e. the formation of protein molecules. Participates in hematopoiesis. Most pregnant women need folic acid.

It leads to a delay in the intrauterine development of the fetus, especially with regard to damage to the nervous system. Weakness, irritability, chronic fatigue syndrome, depression.

Anemia, deterioration of the stomach.

 400 mcg

Vitamin B12 or cyanocobalamin

Lean meat, offal, fish, shellfish, cheese, cottage cheese.

It is necessary for the vital activity of cells of the nervous tissue and bone marrow cells. Participates in the formation of blood cells, lowers cholesterol.

Anemia with damage to blood cells.

 3 μg

Vitamin A - retinol

Fish liver, egg yolk, milk, cream, sour cream, butter, fatty cheeses. Many vegetables and fruits that are yellow, orange and red, carrots, mangoes, apricots, papaya, pumpkin, tomatoes, herbs: dill, parsley, spinach.

An antioxidant that slows down the aging of the body and helps to keep the skin smooth and elastic for a long time. Consume with

vegetable and butter, sour cream, mayonnaise.

The skin cracks and peels, acquires an unhealthy grayish tint, hair splits and breaks. Nails become brittle and grow slowly. And most importantly, the ability to see in the dark decreases, the so-called "night blindness"

 1 mg

Group D vitamins

Fish oil, fatty fish, caviar, butter, cream, egg yolk

Participate in the exchange of calcium and phosphorus in the body. Participate in

the formation of the skeleton, in the work of the thyroid and gonads, strengthen the gums, regulate the work of the heart and nervous system.

In children, it leads to rickets, curvature of the bones of the legs, chest, and skull. In adults, it leads to fragility and fragility of bones.

 5 mcg

Vitamin K

Soybean oil, liver, nuts, spinach, lettuce, cabbage, green tomatoes.

Helps maintain normal blood clotting.

Frequent nosebleeds.

 120 mg

Vitamin E

Young shoots of wheat, germinated seeds of other cereals and

leafy vegetables, olive, corn, linseed and sunflower oils, peanuts, legumes, liver, eggs.

Antioxidant required for the absorption of vitamins of other groups. It is important for metabolic processes in muscle tissue, to maintain

energy balance, prevents premature aging and cell death, is able to reduce the risk of a number of chronic diseases, including coronary heart disease, cataracts, is necessary for the normal development of pregnancy and the correct course of childbirth.

Deterioration of the ability to conceive and give birth to a child, muscular dystrophy,

pain and cramps in the legs, destruction of red blood cells.

 15 mg

Vitamin H - biotin

Liver, yeast, milk, nuts, cauliflower, legumes.

Stimulates the formation of fatty acids and promotes their processing

together with carbohydrates to prevent splitting of nails and improve their growth. It is necessary to normalize the function of the skin and mucous membranes, to prevent the appearance of acne and comedones.

Depression, weakness, muscle pain, nausea, food aversion.

 50 mcg

Potassium

Baked or peeled potatoes, dried apricots, bananas, vegetables, fruits, berries, chocolate, fish, beef, veal.

Responsible for removing fluid from the body. Ensures the correct functioning of the heart muscle, and also regulates the water-electrolyte balance, it is recommended for those who suffer from various heart diseases, especially with arrhythmias, hypertensive

A lack of potassium leads to an excess of sodium. This manifests itself in edema and cardiovascular disease. Excess fluid in the tissues looks like fat and excess weight.

 2500 mg

Calcium

(not absorbed without magnesium)

The best combination of calcium with magnesium in sardines, herring, eggplants, cucumbers,

salad, garlic, beans, pears, apples, grapes, raspberries, porcini mushrooms. V

cottage cheese is the perfect combination of calcium and phosphorus. Calcium from milk, cottage cheese,

meat, bread and cereals are digested worse. Calcium is absorbed only if there is protein, vitamin D, magnesium in the diet.

It is the main component of bones and teeth. In addition, it regulates

the work of the nervous system, participates in thrombus formation, promotes

the correct formation of the muscular system, strengthens blood vessels.

Frequent "spontaneous" bone fractures (osteoporosis), abrasion and

tooth decay, caries occurs. Deficiency in the body

manifests itself in fragility of bones and the formation of bumps

and growths on the bones.

 1250 mg

Iron

Liver, tongue, rabbit meat, turkey, cereals, blueberries, peaches, sturgeon caviar.

There is enough calcium in fruits and vegetables. Vitamin C is essential for good absorption of iron. You should be aware that plant foods are not a reasonable alternative to meat foods. Exercise your sanity.

In combination with protein molecules, it is hemoglobin. The main function of which is to carry oxygen. Excessive intake of plant foods such as beans, brown rice, corn, and spinach make it difficult for you to absorb iron.

leads to the development of a serious disease - anemia, women are susceptible to this disease (due to monthly blood loss) and pregnant women, as well as people who prefer a vegetarian diet (due to the use of plant foods that contain poorly absorbed iron). The main symptoms of anemia are splitting and brittle nails, hair loss, perversion of appetite, observed in the need to eat inedible substances, more often chalk and soap, drowsiness, weakness, fatigue.

 15 mg for women, 10 mg for men

Iodine

Contained mainly in seafood (squid, mussels, shrimp), fish,

radish, rhubarb, cabbage.

Essential for the production of thyroid hormones. Iodine

increases the body's resistance to infectious diseases.

An overactive thyroid gland, which has a very negative effect on

the general condition of a person and the work of all organs and systems.

 150 mcg

Zinc

In all types of meat, vegetables, legumes. Proteins of animal origin (except

milk proteins) are excellent sources of zinc, so in the weekly

a diet from the total amount of protein should consume about 15 - 25%

protein of animal origin.

It is important for growth, for the normal functioning of the immune system, takes part in the stimulation and regulation of puberty. Prevents aging. Enhances the action of collagen protein due to

which makes the skin healthy, smooth and elastic.

Obesity, rough skin, acne, acne, poor wound healing

 12 mg

Fluorine

Seafood: shrimp, squid, mussels; tea, wholemeal bread.

Spirulina, alfalfa

Together with calcium, it takes part in the formation of bone tissue. Most important for strengthening tooth enamel and dentin.

excess fluoride causes dark spots on the tooth enamel

and skeletal deformations

 1.5 mg

Phosphorus

Fish, cheese, milk, cereals, meat, legumes, cereals, nuts. It is better absorbed from animal products. Together with calcium, it is absorbed quickly and completely.

Participates in the production of proteins and the structure of cells, promotes cell regeneration, takes part in the regulation of the nervous system.

Teeth, caries, enamel abrasion are destroyed.

 800 mg

Magnesium

Green leafy vegetables, nuts, honey, oatmeal and buckwheat, and the rest of most food.

It activates intracellular reactions, and also plays an auxiliary role in the assimilation of other mineral salts. Calcium antagonist. An excess of one of them prevents the assimilation of the other.

Twitching of the eyelids, cramps, numbness, tingling in the legs, flies before the eyes, imbalance, fatigue, constipation, inattention, headaches, apathy, insomnia, nightmares, meteorological dependence, pain and cramps in the stomach, auditory hallucinations.

 400 mg

Copper

Animal liver, dried fruits, eggplants, beets, chocolate, hazelnuts, oatmeal and buckwheat, bran

Stimulates a number of vital biochemical processes in the body, takes part in the formation of erythrocytes. Prevents dry skin, influences the synthesis of pigments that determine hair color.

Early gray hair, dull hair color, poor wound healing.

Selenium


Cereals, seafood, liver, kidneys, heart.

Necessary for the work of the heart and blood vessels. Activates vitamins C and E. Increases resistance to viruses.

Selenium deficiency slows down the development of body tissues.

Chromium

Vegetables, legumes, wholemeal bread, cereals, liver, cheese.

It influences the metabolism of carbohydrates, helps to maintain the proper level of sugar in the blood. Promotes weight loss.

Excess can lead to cancer.

DO YOU KNOW THAT...

. was the term "vitamins" initially untrue? The term "vitamin" was coined in 1912 by the Polish chemist Kazemir Funk. At first, it sounded like "vitamine" - from the Latin vita - life and the English amine - amine, a nitrogen-containing compound. Later, when vitamin C, which did not contain an amine component, was discovered, the letter "e" from the word "vitamine" was removed. This is how the word "vitamin", which is widespread today, appeared.

. milk with the addition of synthetic vitamin D, and such is almost all milk in stores, can it cause a pronounced deficiency of magnesium in the body? In addition, antibiotics are added to store milk so that it is stored for a long time.

. do people living in cities with a polluted atmosphere lack ultraviolet rays? Therefore, unlike the villagers, they are deficient in vitamin D.

. do you have to pay for the "happy moments" of daily alcohol intake with a deficiency of vitamins B, B6 and folic acid? And those who drink beer change their gender. Beer breaks sex hormones, men become feminine, women - masculine, their mustaches begin to grow, their voice and character grow coarse. In addition, all eggs are affected in a woman at once and it will be difficult for healthy offspring to conceive.

. small children need three, and older children 1.5–2 times more protein per unit of body weight than adults?

. Does vitamin B1 help with seasickness and poor air travel?

. If you eat a lot of protein-rich foods, then you need to increase your vitamin B6 intake?

. various types of onions, garlic and radishes contain allicin that destroys pathogenic microbes without harming bacteria that are friendly to our body?

. can aspirin increase the rate of excretion of vitamin C from the body by as much as three times?

. Was the original idea of ​​naming vitamins in alphabetical order according to the time of their discovery that vitamin B got in the way? When vitamin A was discovered, the next active substance was called vitamin B. Later it turned out that vitamin B is actually not the only substance, but a group (complex) of different vitamins. Since the following vitamins have already been named, the various substances have been given serial numbers, respectively vitamin B1, B2, B6 and B12 names. Other B vitamins were discovered later and they were given their own names in addition to the number (for example, B9 - folic acid). The gaps in the numbering arose due to the fact that many of the substances initially mistaken for vitamins were then removed from the group of B vitamins.

. can vitamins work as "internal cosmetics"? The skin, as an area of ​​contact with the outside world, undergoes special stress. For this reason, the skin undergoes a constant renewal process that requires an intense metabolism and the provision of building materials. Therefore, the body needs an adequate supply of nutrients such as vitamins and minerals. Their deficiency often leads to changes in the skin. These signs of deficiency disappear when nutrients are supplied regularly and evenly. Thus, the normal structure of the skin, as well as the growth and appearance of nails and hair, is dependent on diet.

. vitamin C (ascorbic acid) is not synthesized by the human body and must be systematically taken with food, otherwise the walls of the blood vessels are the first to suffer.

If the law is unfair, then breaking it is good

Daily intake of vitamin A (table)

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What is it for women, men, children, pregnant women, lactating? Is she the same?

When increases need for vitamin A? You will find answers to all these questions in this article.

Table. Daily intake of vitamin A

Population group
mg		 Daily intake of vitamin A (retinol),
mcg		 Daily intake of vitamin A (retinol),
IU
Infants (up to 6 months) 0,4 400 1333
Infants (7-12 months) 0,5 500 1667
Children (1 - 3 years old) 0,3 300 1000
Children (4 - 8 years old) 0,4 400 1333
Children (9-13 years old) 0,6 600 2000
Men (14 years old and older) 1 1000 3300
Women (14 and older) 0,8 800 2667
Children and adolescents (depending on age and weight) 0,4 – 0,7 400 – 700 1333 – 2333
Women (during pregnancy) 0,2 — 0,8 200 — 800 667 — 2667
Women (while breastfeeding) 0,4 — 1,2 400 — 1200 1333 — 4000
Aged people 0,8 800 2667

Let me give you a little help:

An international unit (IU or U) is a unit of measure for the dose of a substance based on its biological activity.

It is used for vitamins, hormones, vaccines, certain drugs, blood components and other biologically active substances. The amount of a substance in 1 IU is different for different classes of substances.

Units of action (AU) most often coincide with IU:

  • 1 IU vitamin A (retinol) = 0.3 mcg or 0.0003 mg
  • 1 IU beta-carotene = 0.6 μg or 0.0006 mg
  • 1 mg = 1000 mcg

Thus, let's summarize. Average daily intake of vitamin A (retinol) is 1 mg (or 6 mg of beta - carotene - a precursor of vitamin A).

This is approximately 3,300 IU per day of retinol (or 10,000 IU of beta-carotene). As you can see from the table, the daily rate depends on gender, age and other factors.

And for medicinal purposes (in the case of a lack of vitamin A in the body), it can be increased to 10,000 IU.

However, it should be understood that additional doses of synthetic vitamins in each specific case can only be prescribed by a doctor!

As for food, it is important to note here that 1/3 of vitamin A should come in pure natural form (liver, fish oil, eggs, and others).

And 2/3 - from beta - carotene (from vegetables and fruits that have bright yellow, orange, red and green colors).

When does the need for vitamin A increase?

  • in case of heavy physical activity;
  • during illness (for example, liver, intestinal and stomach diseases, diabetes), stress;
  • in hot climates;
  • frequent x-ray exposure;
  • if the diet contains an increased amount of protein (for example, in professional athletes). Vitamin A is essential for its absorption;
  • in the case of the use of drugs that lower the level of cholesterol in the blood;
  • if you work at the computer or sit in front of the TV every day for a long time. Light stimuli significantly reduce vitamin A stores in the eyes;
  • during a period of active growth and development;
  • with alcohol and drug abuse.

In all of the above cases, special attention should be paid to your daily diet.

It must necessarily include fresh vegetables and fruits (sources of beta-carotene, from which retinol is formed in the body), as well as foods containing vitamin A.

We will talk about them in more detail in the next article (for acquaintance, follow the link above) ...

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