Vitamins and minerals are organic compounds and elements vital for the human body. Each of them is important for certain systems and organs and affects the general condition and well-being. Lack of vitamins causes illness, fatigue, and serious health consequences.
Vitamins and minerals are the key to youth, health and a slim figure. They are especially beneficial for people involved in sports as they help the body recover. This is due to their participation in redox processes and protein synthesis, which contributes to accelerated metabolism.
Sources of Certain Minerals and Vitamins
The body is not able to synthesize most of the vitamins and minerals on its own, so you need to take them separately or get them with food. In order to prevent vitamin deficiency (avitaminosis), you need a competent diet. Below are the most important minerals and vitamins for the body and the foods in which they are contained.
Calcium
Calcium is an essential mineral for building strong bones, teeth and nails. Moreover, it is useful for the normal functioning of the cardiovascular and nervous systems. He is responsible for the state of blood vessels (constriction and expansion), is involved in the regulation of muscle contractions.
A person aged 18 to 60 years should receive at least 900 mg of calcium per day, and over 60 years old - 1100 mg of calcium. Pregnant and lactating girls need about 1500 mg per day. The largest amounts of calcium are found in the following foods:
- nuts;
- fish (tuna and salmon);
- olive oil;
- pumpkin and sesame seeds;
- herbs (dill and parsley);
- cottage cheese, milk, cheese and other dairy products.
Iron
Iron is an important element that takes part in redox and immunobiological processes. It is essential for metabolism. This is due to the fact that iron is part of some enzymes and proteins necessary for the normalization of metabolic processes. In this case, iron has a positive effect on the nervous and immune systems. Its deficiency necessarily affects the general state of health.
Girls need 16 mg of iron per day, and men - 9 mg per day. The element is found in meat, fish, seafood and fruits. The highest amounts of iron are found in beef and pork (liver and tongue), shellfish, oyster, spinach, nuts (cashews), tuna, and tomato juice.
Magnesium
Magnesium is one of the most important minerals that takes part in a number of enzymatic reactions. It has a positive effect on the functioning of the digestive, nervous and cardiovascular systems, participates in the formation and strengthening of bones and teeth, and lowers cholesterol levels.
An adult needs at least 500 mg of magnesium per day. The richest in minerals are nuts (almonds, peanuts), legumes, vegetables and wheat bran. For its better absorption, it is recommended to eat foods high in calcium.
Vitamin A
Vitamin A is the main component necessary for the full functioning of the immune system and material metabolism. It improves collagen synthesis, has a positive effect on the condition of the skin. At the same time, it reduces the likelihood of developing pathologies of the cardiovascular system, which is especially important for people at risk.
Most vitamin A is found in sweet potatoes, fish (especially liver), cheese products, dried apricots and pumpkin. Adult men need 900 mcg (3000 IU) per day, and women - 700 mcg (2300 IU). During pregnancy and lactation, the daily dose is equal to the norm for men.
Vitamin C (ascorbic acid)
Vitamin C is required by the body for the normal functioning of tissues (both bone and connective tissue). It participates in the synthesis of collagen and steroid hormones, removes toxins from the body. For adults (both men and women), the daily dose is 60-65 mg.
There is an opinion that most of all vitamin C is contained in citrus fruits (orange). This is not entirely true: there are a number of foods with an even higher content of ascorbic acid, such as bell peppers or kiwi. Vitamin C is rich in vegetables, fruits, and legumes. Below are a number of particularly high-content foods:
- fruits: kiwi, mango, strawberry, currant;
- vegetables: pepper, broccoli, Brussels sprouts;
- spices: coriander and thyme;
- legumes: peas and soybeans.
Vitamin D
Vitamin D belongs to the category of fat-soluble vitamins. It is formed under the influence of sunlight and helps the body absorb calcium. Vitamin D is required for teeth and bones, making them stronger. It normalizes the nervous system and improves the condition of the skin. Persistent Vitamin D deficiency leads to depression, obesity and a deterioration in the immune system.
In addition to the sun, it is obtained from food. The average rate for men and women aged 18 to 60 is 600 IU. It is found in dairy products (cottage cheese, milk, cheese), beef liver, mushrooms, cereals and freshly squeezed fruit juices (mainly orange juices).
Omega-3
Omega-3 are essential fatty acids for the human body. They participate in the regulation of blood clotting, normalize the functioning of the nervous and cardiovascular systems. Regular intake reduces the risk of heart disease and cancer. Fatty acids are essential for improving the condition of the skin and hair.
Our body is not able to produce omega-3 acids, so it is required to add to the diet foods that contain them:
- seafood (mussels, crab, lobster, shellfish);
- fish (cod, salmon, trout);
- fruits (kiwi, mango);
- vegetables (broccoli, Brussels sprouts).
Potential consequences of oversupply
An excess of vitamins and minerals, as well as their deficiency, does not benefit the body, so it is important to observe the measure. It is not recommended to consume the same product constantly and in large quantities. This also applies to drugs. Each vitamin and mineral complex is accompanied by instructions with a dosage that should not be exceeded.
An overabundance of fat-soluble vitamins has the most negative effects on the human body. The most dangerous among them are vitamins A and D. For example, vitamin A is found in fish (mackerel, salmon). With an overabundance of it in the diet, a person may experience rashes on the skin, aching joints or deviations from the nervous system - excitability and anxiety.
If you take vitamins and minerals in the right amount, the body will function normally. In addition to health, they have a positive effect on the figure, skin and hair condition.
