Хранително здраве: 19 Ключови витамини и минерали, от които се нуждае тялото ви

Витамин А.

Витамин А. is a fat-soluble vitamin that is necessary for the proper function of the immune system vision and cell growth and differentiation. It acts as an antioxidant in cells and helps repair damage. It also helps ward off age-related macular degeneration (AMD) a leading cause of vision loss. Витамин А. is found in foods like liver meat fish and dairy products. Another compound called beta-carotene is found in orange fruits and vegetables including cantaloupe carrots mangoes sweet potatoes and apricots. It is also found in spinach red peppers and broccoli. The body converts beta-carotene into vitamin A.

Витамин В1 (тиамин или тиамин)

Витамин В1 или тиамин е витамин, който тялото изисква за енергийния метаболизъм и за функцията и развитието на растежа на клетките. Тиаминът също е необходим за правилната функция на мозъка. Намира се в месна риба и пълнозърнести храни. Зърнените култури за закуска често са укрепени с витамин В1. Жените, които са бременни или кърмещи, изискват по -големи количества тиамин. Хората с определени състояния, включително диабет на ХИВ и алкохолна зависимост, често имат ниски нива на този витамин. Хората, които се подлагат на бариатрична операция, могат да страдат от дефицит на тиамин поради малабсорбция. Симптомите на дефицит на тиамин включват мускулна слабост на загубата на отслабване Увеличено сърце и умствени признаци и симптоми.

Витамин В2 (рибофлавин)

Витамин В2 или рибофлавин е витамин, от който тялото се нуждае, за да произвежда енергия и да улесни функцията и развитието на растежа на клетките. Използва се и за метаболизиране на лекарства и мазнини. Витаминът е ярко жълт. Намира се в органни меса яйца мляко мляко месо и зеленчуци. Зърнените култури и някои зърна са укрепени с рибофлавин. Хората, които са вегетариански или веган, могат да станат недостиг на рибофлавин. Допълнителният рибофлавин може да бъде ефективно лечение за хора, които страдат от мигрена. Приемането на добавка с рибофлавин може да доведе до урина да превърне ярко жълт цвят.

Витамин В3 (NIAC)

Витамин В3 или ниацин е витамин В, който тялото използва за превръщането на храната в енергия и я съхранява. Той също така подпомага функцията на нервите и насърчава здравето на кожните тъкани и храносмилателната система. Ниацинът се намира в млечни яйца консервирани тон с тон мести Риби фъстъци и домашни птици. Можете да намерите ниацин в млечни яйца ориз постно месо фъстъци домашни птици и обогатени зърнени култури и хляб. Дефицит на витамин В3 се нарича пелагра. Симптомите на състоянието включват психични проблеми с храносмилателните проблеми и дерматит. Като добавка нормални или големи дози ниацин могат да доведат до промиване, което включва зачервяване на усещането за топлина върху кожата и сърбеж или изтръпване в шията на ръцете или горната част на гърдите. Избягвайте да пиете алкохол и да пиете горещи напитки, когато приемате ниацин, защото това може да влоши промиването. По -новите форми на витамин (никотинова киселина и никотинамид) минимизират или елиминират изцяло промиването.

Vitamin B6

Vitamin B6 is a B vitamin that is needed for more than 100 different reactions in the body. It is critical for proper brain function to manufacture neurotransmitters and it helps regulate mood. The vitamin may protect against colorectal cancer memory loss and premenstrual syndrome (PMS). Good sources of this vitamin include beef liver lean meat legumes fish leafy greens starchy vegetables like potatoes and fruits (excluding citrus fruit). Fortified cereals have the vitamin too. Vitamin B6 deficiency may result in muscle weakness irritability depression nervousness trouble concentrating and short-term memory loss.

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Витамин В12

Витамин В12 or cobalamin is a vitamin that helps you break down food for energy. Your body uses it to form red blood cells and DNA. You also need it for proper neurological function and to make SAMe a compound your body needs to make genetic material proteins hormones and fats. Витамин В12 is found in clams liver fortified cereal fish meat dairy products and eggs. A vitamin B12 deficiency may lead to fatigue weakness constipation weight loss loss of appetite and neurological trouble including depression memory problems confusion dementia difficulty with balance and numbness and tingling in the hands and feet. People at risk for B12 deficiency include those with gastrointestinal disorders that affect nutrient absorption (celiac disease pernicious anemia atrophic gastritis) vegetarians and pregnant women or those who are lactating who are vegetarians. Their infants may suffer from B12 deficiency as well. People in these groups should take a vitamin B12 supplement.

Витамин С.

Витамин С. (also termed ascorbic acid) is an antioxidant vitamin that your body needs to maintain healthy bones skin and muscles. Good food sources of vitamin C include lemons papaya strawberries orange juice kiwi bell peppers cantaloupe broccoli and other types of fruits and veggies. Most people easily get enough vitamin C in their daily diets. Contrary to popular belief vitamin C does not prevent colds but it may help shorten the duration of the common cold if you take a supplement regularly. Витамин С. is a water-soluble vitamin so you need to eat vitamin C rich foods regularly or take a supplement to make sure you always maintain adequate levels. A deficiency of vitamin C was a cause of scurvy (swollen bleeding gums loose teeth and poor wound healing) in sailors and others who had diet lacking in fresh citrus fruits and vegetables. Although claims of vitamin C in high doses effectively treats coronavirus COVID-19 there is no science to back up this assertion.

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Калций

Калций is a critical mineral that helps make up your teeth and bones. It is also necessary for muscle contractions including the proper functioning of the heart. Good food sources of calcium include milk yogurt and cheese. Broccoli and green leafy vegetables like kale also have calcium. Sardines and salmon with bones supply calcium. So do calcium-fortified orange juice and cereal. Daily calcium requirements differ due to your age and gender. Some groups of people are at risk for having inadequate calcium levels. Postmenopausal women vegans vegetarians and women who do not have their periods due to anorexia or excessive athleticism may have inadequate calcium levels. Ask your doctor if you should take a calcium supplement. If you take any medications ask your doctor or pharmacist whether or not calcium supplements interact with anything you are taking.

Хром

Хром is a so called trace mineral meaning humans require small amounts of this nutrient. Your body uses chromium to regulate blood sugar. Good food sources of chromium include broccoli grape juice English muffins potatoes and garlic. You may excrete more chromium in your urine if you are sick stressed or are a woman who is pregnant or lactating. Strenuous exercise can deplete chromium stores too. Eating a diet that is high in simple sugars the kind your body breaks down easily encourages the loss of chromium. Хром supplements are touted as weight loss aids but there is no scientific evidence that supports these claims.

Витамин d

Витамин d is a fat-soluble vitamin that the body needs to regulate cell growth combat inflammation and enhance immune function that may help your body to fight infection (even viral infections like coronavirus COVID-19 SARS-CoV-2). Витамин d works with calcium to maintain strong healthy bones and help prevent osteoporosis. Good sources of vitamin D include fatty fish like salmon mackerel and tuna. Smaller amounts are found in egg yolks. Fortified milk and orange juice may contain vitamin D as well. The best way to get vitamin D is to spend approximately 10-15 minutes outside in the sun on a clear day without sunscreen. Your skin manufactures vitamin D when you get sun exposure. Be careful not to burn! Excess sun exposure and sun burns increase the risk of skin cancer.

Vitamin E

Vitamin E is an antioxidant vitamin that protects cells against free radicals. Free radicals may be produced by things that can harm cells and tissues including pollution cigarette smoke sunlight and more. Good sources of vitamin E include wheat germ oil sunflower seeds almonds hazelnuts and peanuts. Nut butters are good sources of vitamin E. If you are allergic to nuts smaller amounts of vitamin E are found in safflower oil sunflower oil broccoli leafy vegetables and spinach. However some people with bleeding problems or who take drugs that may increase bleeding should discuss with their doctor about avoiding high levels of vitamin E that may increase their risk of bleeding.

Фолиева киселина

Фолатът е витамин В. Естествените източници се намират в зелени листни зеленчуци ядки месни птици боб плод морски дарове яйца зърна чернодробен спанак аспержи и брюкселски кълнове. Някои зърнени култури и други храни са обогатени с форма на витамин, наречен фолиева киселина. Необходимо е да се направи ДНК. Той също така предотвратява вродени дефекти в мозъка и спина бифида. От решаващо значение е бременните жени и жени, които възнамеряват да забременеят, да получат адекватни нива на фолат в диетите си. Може да се препоръча добавка. Пренаталните витамини за жени често съдържат приблизително 400 микрограма фолиева киселина. Хората, които страдат от алкохолизъм или които имат малабсорптивни разстройства като цьолиакия или възпалителна болест на червата (IBD), могат да страдат от дефицит на фолати. Попитайте Вашия лекар, ако добавката е в ред, ако имате тези условия.

Витамин К.

Витамин К. is a nutrient that is necessary to maintain healthy bones. It serves as a coenzyme or a necessary helper for the production of proteins that aid in both blood clotting and bone metabolism. Витамин К. is found in abundance in leafy vegetables like collards turnip greens spinach and kale. It is also found in broccoli. Smaller amounts are found in soy carrot juice canned pumpkin pomegranate juice and okra. The best natural source of vitamin K that has the greatest amount of this vitamin is a fermented soybean dish otherwise known as natto. Витамин К. interferes with blood-thinning medication like warfarin. Follow your doctor's dietary instructions if you are taking blood thinners.

Йод

Йод is a trace mineral that is critical for the proper function of the thyroid gland. Insufficient levels of iodine may result in goiter an enlarged thyroid gland. Natural sources of iodine include seaweed cod yogurt and milk. Table salt and bread are often enriched with the mineral so iodine deficiency is rare in the U.S. Just as low levels of iodine can be harmful to health and to the function of the thyroid gland high levels of the trace mineral can lead to goiter and hypothyroidism as well. Йод supplements may interact with certain diuretics blood pressure medications and anti-thyroid medications.

Желязо

Желязо is a mineral that is critical in the body because it is a constituent of hemoglobin the protein that carries oxygen from the lungs and delivers it to tissues. You need enough iron to make healthy red blood cells. A lack of iron causes a condition called iron deficiency anemia. This condition makes you tired because tissues do not receive enough oxygen. Women who are pregnant and those who have heavy menstrual cycles have greater requirements for iron. The best sources of iron include fortified breakfast cereal oysters white beans dark chocolate and beef liver. Smaller amounts are found in spinach lentils kidney beans sardines and chickpeas. If you take an iron supplement take it with a little vitamin C or vitamin C-rich food because this nutrient boosts the absorption of the mineral.

Магнезий

Магнезий is a mineral that is used in more than 300 enzyme reactions in the body. You need it to build proteins and DNA regulate blood sugar and blood pressure manufacture energy and encourage proper nerve and muscle function. Магнезий deficiency may result in nausea vomiting weakness fatigue and loss of appetite. Severe deficiency may lead to numbness tingling muscle cramps personality changes seizures and even heart palpitations. Good sources of magnesium include nuts like almonds cashews and peanuts. Spinach beans and avocados supply a good amount of the mineral. Carbohydrates like cereal bread potatoes and rice contain magnesium. People who have diabetes alcoholism or gastrointestinal disorders that lead to malabsorption may suffer from inadequate magnesium levels.

Калий

Калий is a mineral that serves as an electrolyte in the body. It also regulates blood pressure and kidney function. You need potassium for your heart brain and nervous system to work properly. The balance of sodium to potassium in the body is critical for several processes. Most people in the U.S. get too much sodium and not enough potassium in their diets. Potatoes prunes sweet potatoes carrots bananas green leafy vegetables cantaloupe and tomatoes are good sources of potassium. Adults should aim to get about 4700 milligrams of potassium in their diets daily.

Селен

Селен is a trace mineral your body needs for proper functioning of the thyroid gland and immune system. It is an antioxidant that protects cells and tissues against free radical damage. The best food sources of selenium are Brazil nuts seafood organ meats meat and eggs. Whole grains like brown rice and cereals also contain the mineral. Селен deficiency is rare. It may occur in regions where selenium content in the soil is low especially in those who are vegetarian or vegan. Селен levels may also be low in those who suffer from HIV and in those who undergo long-term kidney dialysis. Dialysis removes some selenium from the blood.

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Цинк

Цинк is a mineral that is necessary to maintain your senses of taste and smell. Because loss of the sense of taste and smell is likely an early symptom of coronavirus COVID-19 perhaps zinc plays a more significant role in viral immunological response to infection than is currently understood. It is vital to the immune system and your body needs it for wound healing. Цинк is one of the minerals that helps protect your eyes and keeps vision sharp as you age. Good sources of zinc include oysters meat seafood poultry baked beans and yogurt. Small amounts are found in cashews chickpeas cheese oatmeal and almonds. Цинк deficiency may result in reduced immunity growth retardation and loss of appetite. Severe zinc deficiency may cause diarrhea hair loss impotence weight loss slow wound healing and mental lethargy.

Хранително здраве: 19 Ключови витамини и минерали, от които се нуждае тялото ви

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Референции:

• Националните академии: „Диетични референтни приема за тиамин рибофлавин ниацин витамин В6 фолат витамин В12 Биотин и холин на пантотенина и холин.“
• NIH: „Калциев '' '' фолат '' йод '' желязо '' магнезиев '' калий '' рибофлавин '' селен '' тиамин '' витамин А '' 'витамин B6' 'витамин B12' '' витамин С '' витамин D '' 'витамин E' 'витамин k' 'цинков цин на витамин D' '' 'витамин е' 'витамин k' 'Zink.

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