Introduction to Vitamins & Minerals

Vitamins and minerals that make food are very important for proper functioning of the human organism. Vitamins and minerals are participants in all biochemical processes.

Accelerated pace and modern way of life is often not leave enough time for proper nutrition, which leads to fatigue, lack of energy, and sometimes to the appearance of problems and other health disorders. Therefore, it is sometimes necessary to replace the lack of which causes irregular food vitamin supplement.

However, when taking any vitamin caution is required. Over-importation may disturb natural balance of nutritive substances, some vitamins (A, D, E and K) can be toxic. However, most of them are melting in the water and organism can get rid of them.

Scientists even published a warning in which they stated that regularly taking some supplements can cause some health problems.

Point out that the biggest problem in extravagance. Some people are not taking into account the prescribed douses take vitamin supplement, with the assumption, if vitamins are good for health, the more they take them the better. This is not true. Special attention should turn to women during pregnancy or people who take other medications.

However, nutritionist claimed that the vitamin supplement is essential. Vitamins, minerals and diet supplement not only have proven health benefits, but they are essential for maintaining good health, they are most food above that many people create their bad eating habits that often lacks essential vitamins and minerals.

In any case, the best would be before taking vitamin or mineral supplements consult a physician or a nutritionist who will be based on your personal needs and food habits to identify which vitamins and douses which are best for you.

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VITAMINS

VITAMIN A

(Retinol)

Vitamin A was first discovered vitamin. It is very important for good vision, healthy skin, hair and mucous membrane throat, nose, respiratory and digestive systems. It is required for proper growth and development of bones and teeth. Another of his significant effectiveness in the promotion wound healing and applies for the treatment of skin disorders. It also recommended taking a few months before and during sunbathing.

Beta carotene, the precursor of vitamin A is a pigment that is located in the plants. Leather is creating stockpiles of beta carotene, the body reproduces it and if necessary, produces vitamin A. Surplus beta carotene acts as an antioxidant and encourages the work of immune system.

It’s in: orange, yellow fruits and vegetables, also in dark green leaf vegetable, cream, butter and milk.

Vitamin A is a long time to collect the organism, so bonuses are not recommended because too much of the vitamin can cause headaches, nausea, vomiting…

VITAMIN B1

(Thiamin)

Thiamin is necessary in the decomposition of carbohydrates, fats and proteins, and helps in the processing of excess glucose into stored fat. Ensures the normal transmission of neural impulse, contributes to maintaining a healthy muscle tone and mental health.

It’s in: pig fat meat, flour, milk, full-grain cereals, beans, peas, peanut, etc.

Lack of Vitamin B1 causes fatigue, nausea, confusion, frequent changes in mood and anemia.

Large doses of thiamin do not have harmful or helpful effects.

VITAMIN B12

(Cyanocobalamin)

This vitamin, as well as other vitamins B group, has an important role in the conversion of fats, carbohydrates and proteins into energy. There is still a very important feature to participate in the production of red blood cells. Is an important and production of genetic material RNA and DNA, and myelin.

Vitamin B12 is found in products of animal origin, i.e. in the intestines, dairy products, eggs and fish.

Lack of this vitamin occurs very rarely, usually in the alcoholics, vegetarians, and pregnant women. To the lack of commonly occurs because of the inability of absorption. Signs of weakness are shortages, loss of weight, unpleasant body odors, pain in his back, the hands and feet pain, soreness language, a larger shortfall leads to anemia, which causes fatigue, bleeding tendency, abdominal pain, irritability and depression.

VITAMIN B2

(Riboflavin)

This vitamin helps to get energy from carbohydrates, fats and proteins. This vitamin is responsible for healthy hair, skin and nails. His role was significant and that participates in the production of red blood cells, thyroid hormones, and it is necessary for the operation of nerves, eyes and adrenalin gland.

It is in bread and enriched flour, eggs, yogurt, cheese, almonds…

A balanced diet provides sufficient amount of vitamins and alcoholic and elderly people prefer the lack.

Riboflavin deficiency causes: fat and laminate shingles, swollen, red and painful tongue and baking eyes.

VITAMIN B3

(Niacin)

Niacin helps regulate blood sugar level, with conversion of food into energy, creating red blood cells, the restoration of the skin, nerves and blood vessels, the production of hormones and fatty acids steroids, the work of digestive tract, stabilize mental health and neutralization toxic effects of some drugs and chemical substances in the organism. It is very effective in reducing levels of cholesterol and triglyceride in blood, the spread of blood vessels and improves blood circulation and reduces the despondency, insomnia and hyperactivity.

It’s in: fat meat, fish, poultry, nuts, butter and peanuts from enriched flour.

If your body can enter enough protein, then you probably receive enough and niacin. Older people, alcoholics and pregnant women or nurse, mostly have lack of niacin.

Lack of niacin causes: Digestive problems, weakness in muscles, red and sore tongue, mouth pain, headache, irritability and melancholy and extremely large deficit cause pellagra.

VITAMIN B5

(Pantothenic Acid)

Vitamin B5 is necessary for converting food into energy, creating red blood cells, the production of fat, steroids adrenal glands, antibodies and neural translators.

Pantothenic acid in the lotion and creams relieves pain with burns, scratches and cut also reduces inflammations of the skin and accelerates wound healing.

It’s in: intestines, dark turkey, salmon, beery yeast, cereals, lie down, nuts, corn, beans, peas, potatoes and eggs.

Lack of this vitamin is only available in cases of complete graduation, while excess can cause diarrhea.

VITAMIN B6

(Pyridoxine)

Vitamin B6 stimulates the immune system work, the transfer of neural impulse, energy metabolism and synthesis of red blood cells.

It’s in: fat milk, poultry, fish, avocado, banana, maize, nuts …

Healthy food provided by humans enough vitamin B6. Lack occurs in people who have a difficult absorption and intestinal diseases, diabetes, the elderly and pregnant women, and the nurse, and women who take oral contraception.

The lack of vitamins takes to appearance of acne and skin inflammation, insomnia, muscular weakness, irritability, depression, fatigue and nausea. Taking too little or too much vitamin B6 can harm the work of nerves and mental health.

VITAMIN B7

(Biotin)

Biotin, and other group B vitamins, helps the transformation of food into energy, and it is necessary for the synthesis of protein, carbohydrates and fatty acids. Also, there we are due for healthy hair, skin and nails.

Biotin is located in: cheese, soy, salmon, sunflower seeds, nuts and potatoes.

Lack of biotin is a very rare phenomenon, therefore, additional amounts needed are people who have problems with the problem and dry skin as well as with problems with the laminate and dry your nails.

Signs that indicate a lack of biotin: sore tongue, greasy skin rash, nausea, vomiting, pain in muscles, hair fall out and tired.

VITAMIN B9

(Folic acid)

Folic acid is a very important component of RNA and DNA, genetic material that controls the growth and recovery of all channels. Folic acid is needed for healthy hair, nails, skin, nerves, mucosa and blood.

Sources of Vitamin B9 are Kidney, liver, legumes, avocado, eggs, fish, celery, turnip, green leaf vegetables, nuts, peas, seeds, orange juice and cereals.

Healthy food in most cases provides large amounts of folic acid. However, the possibility of a lack occurs at alcoholics, people with digestive problems, children in puberty, which are sub-food, women who used oral contraceptive, and pregnant women.

A significant lack of folic acid can cause anemia a disease which indicates insufficient number of red blood cells. The symptoms of anemia are: tiredness, sore tongue, insomnia and diarrhea.

VITAMIN C

(Ascorbic Acid)

This vitamin is also known as vitamin that assists in wound healing, burns, bruise and broken bones. Can lessen the arthritis pain, protect from atherosclerosis and cardiac problems, and is famous for the ability to prevent colds, although this is still not proven.

It’s in: citrus fruit, bars, strawberries, melons, pepper, broccolis, tomatoes and green leaf vegetable. It is best to eat fruits and vegetables while still fresh, cooking should be reduced to the minimum extent.

Lack of this vitamin causes loss of body weight, fatigue, bleeding gums, black phenomenon, reduced resistance to the organism infection, and slow wound healing. Supplements are recommended for people that have impaired immunity, athletes, pregnant women, breast feeding women, smoking and people laid stress.

Excessive doses can cause nausea, diarrhea and false positive reaction to test for diabetes.

VITAMIN D

(Calciferol)

Vitamin D is responsible for healthy bones and teeth, and promote muscle contraction and nerves work. Prevents rickets, a bone disease occurs due to lack of calcium and causes the legs in the form of letters O and X and other deformations of bones.

It is located in fatty fish and dairy products. Also, ten minutes of sun a day will ensure you a sufficient amount of vitamins for the whole day.

Vitamin deficiency causes nervousness and diarrhea, insomnia, muscle convulsion, and the weakening of bones. Excessive amounts of vitamin D a whole level of calcium in the blood that can cause headaches and nausea.

VITAMIN E

(Tocopherol)

This vitamin is very important for the immune system work, blood system and the sexual gland. Is a powerful antioxidant, and prevents the unstable molecules that damage cells and tissues. Protects from atherosclerosis, accelerates wound healing, protects lungs tissue from contaminated substances from the air, can reduce the risk of heart disease and prevent premature aging of the skin.

It is located in plant oils, nuts, dark green leaf vegetable, seafood, offal, eggs and avocado.

Normal eating most people will receive large amounts of vitamin E and not need any extras. Vitamin E is a common ingredient of many products for skin care. There is no nuisance, except in extremely high doses.

VITAMIN K

(Phylloquinone)

Vitamin K is required in very small quantities, but is necessary for the production of key proteins that are important for blood clotting and to work kidney and bone metabolism.

Intestinal bacteria produce about half the quantity of vitamin K necessary organism and the rest receive from spinach, broccoli, cabbage, leafy vegetables, beef, cheese and green tea.

Lack is very rarely occurs with adults, but may appear for new born babies. Large doses of vitamin K can be toxic and cause allergic reactions, so it’s good that the doctor prescribe doses of K Vitamin.

TL;DR about vitamins

If you don’t like to read much, check out this great video posted that explains it all in short:

Minerals

ZINC

Zinc is essential for human health. His most important roles are: helping to create hemoglobin in the blood, eases Ferrous absorption, controls blood pressure and heart rate, improves fertility, provide pigmentation, healthy skin and hair, helps strengthen blood vessels, bone, nerve and tendon, protects the tissue damage from free radicals, strengthens the immune system, and it is known that participates in the prevention of cancer.

It’s in: offal, seafood, nuts, seeds, green vegetables, cocoa, black pepper.

In addition to healthy eating obtain sufficient zinc from food, however, deficiency can occur in infants who can not feed breast milk. Symptoms of a lack of copper are shaggy hair, drawn skeleton, anemia, high blood pressure, cardiac arrhythmias and infertility.

Extras copper may be taken only by recommendation of a doctor, because too large quantity of copper may have resulted in nausea, vomiting, and pains in muscles and belly. Pregnant women and women using contraceptive pills tend to surplus of copper in the blood.

GALLIUM

This mineral is an integral part of synthetic DNA and RNA. Participates in numerous bodily processes such as development and growth of bones, breathing cells, wound healing, and affects the liver’s ability to remove the body from toxic substances, energy metabolism, immune system activity, and the regulation of heart rate and blood pressure. Improve the health of skin and hair, a growing taste of sensation and can improve the short memory and attention. Often applies for acne treatment, arthritis and prostate treatment.

Zinc ointment containing zinc oxide is the most common format for local application and it is very useful with skin disorders, burns or other wounds.

It’s in: fat meat, seafood, eggs, soy, wheat germ, peanut, cheese…

Small children, pregnant women, elderly people are mostly victims of zinc deficiencies in the organism. It causes lack of taste loss, hair fall out, white stains on your nails, dermatitis, fatigue, and slow wound healing.

Overcharging amounts of zinc can impair the work of immune system, cause fatigue, headaches, nausea, vomiting, stomach pain, dehydration, and even kidney failures.

FLUROIDE

Fluoride helps create a solid material which protects teeth from caries and bleeding, and strengthens the strength and stability of bone.

It’s in: dried marine algae, fish, cheese and meat.

Extra fluoride should take children and infants who do not drink water regularly with enough fluoride, but only in douses that doctor prescribed. Excessive amounts of fluoride can cause completely contrary to the desired effect, as teeth soften, stop growth, weakening the body’s main system, harden tendon, do brittle bones, etc. The higher concentration of fifty according to one million can cause lethal poisoning.

PHOSPHORUS

An important is to design and bone health. He encourages the contraction of muscles and contributes to the growth and the restoration of tissues, energy production, transfer of neural impulses, and the work of the heart and kidneys.

It is in most foods, and the highest in meat, poultry, eggs, fish, dairy products, full-grain cereals, nuts and non-alcoholic drinks.

Lack is very rare, appears only at the long-term application of medications containing aluminum hydroxide. Symptoms of a lack of phosphorus include: weakness and pain in bones.

Excessive amounts in the bloodstream accelerates the loss of calcium, poisoning is rare, except in cases of kidney disease.

IODINE

Iodine affects the metabolism of nutritive substances, the work of nerves and muscles, aging skin, hair, teeth and nails, and physical and mental development. Assists in the conversion of beta carotene into vitamin A, and is an effective and antiseptic sterilizer and water.

It’s in: algae, seafood, vegetables which are grown in rich soil iodine or iodine kitchen salt.

Adding Iodine is in most cases unnecessary, however, pregnant women must bring in enough Iodine for themselves and their unborn child in order to prevent some diseases.

Lack of ruthenium is very rare, and can cause, excessive fat, fallout hair, listlessness and insomnia … Surplus Iodine is mostly getting out of Kidney however too large input can cause nervousness, hyperactivity, headache, rash and metallic taste in the mouth.

CALCIUM

Calcium is the most common mineral in our body. Calcium is necessary for growth and health of bones and teeth. It allows the contraction of muscles, including the heart, and it is necessary for blood clotting, transmission of neural impulses, and the health of connective tissue. It also maintains normal levels of blood pressure and reduces the risk of heart disease. In combination with vitamin D may reduce the risk of colon cancer and osteoporosis, and in children of rachitic.

It is located in all dairy products, dark green leaf vegetable, anchovies, salmon and almonds.

For complete absorption calcium is required amount sufficient vitamin D and Hydrochloric acid in stomach and balanced relationship of other minerals. Insufficient movement and consuming huge amount of alcohol, food fiber and low fat can act on calcium absorption.

Extra calcium is available in many forms, but in the body are best absorbed calcium citrate, it is particularly suitable for people with renal calculus, which should take calcium.
Too much calcium can cause constipation and deposited calcium in the soft tissue, which can lead to damage the heart, liver or kidney.

POTASSIUM

Potassium along with sodium and chlorine works on the maintenance of distribution of liquid and pH balance, increases neural impulse transmission, muscle contraction, managed heart beats and blood pressure. Potassium is necessary for protein synthesis, secretion of insulin in the metabolism and carbohydrates. People who regularly eat foods rich in potassium rarely get sick of atherosclerosis; heart disease and high blood pressure, also known that rarely die from brain stroke.

It’s in: fat meat, raw fruits and vegetables and potatoes.

Smaller lack of minerals does not cause any symptoms. Major drawback can cause nausea, vomiting, convulsion, or muscle weakness, diarrhea, poor concentration, poor reflexes, and in very rare cases, the lack of major causes even death.

Additional potassium is best taken under medical supervision.

CHLORIDE

Chloride is natural salt minerals chlorine. The organism, it is linked with sodium and potassium. It is known that a beneficial effect on the work of muscle and nerve health. It also contributes to correct digestion because it is the basic ingredient of acid chloride (one of stomach juices, which helps digestion of food), and the removal of waste substances.

It’s in: natural foods and salt.

Lack of chloride is a very rare phenomenon and is usually the result of some diseases. The symptoms are diarrhea, sweating, loss of fluids, slowed breathing, muscle convulsion and laziness. Surplus can go out of body trough urine, and it is toxic only in very large quantities.

NICKEL

Mineral cobalt is an integral part of vitamin B12. Its primary task is help in the creation of red blood cells and the restoration of neural tissue.

It’s in: liver, Kidney, oysters and milk.

Taking to much of cobalt encourages the growth of thyroid, and can lead to over creation of red blood cells.

CHROMIUM MANGANESE

Chromium together with insulin controls by taking advantage of sugar in the organism and is necessary for the metabolism of fatty acids. Prevent atherosclerosis, and it is known, and that reduces the risk of cardiovascular diseases.

It’s in: beery yeast, liver, fat meat, poultry, molasses, full grains, cheese and eggs.

Most people do not get enough chromium meals

Chromium deficiency leads to compliance on alcohol, high blood sugar levels, problems in the coordination and weak muscles. Surplus may inhibit action of insulin and may be harmful.

MANGAN

This mineral is a very important role in shaping and proper maintenance of bones, cartilage and tissue interface, contributes to protein synthesis and genetic materials, acts as antioxidant, helps normal blood clotting, and the creation of energy from food.

It’s in: orange, banana, nuts, beans, full-grain cereals, wheat germ, peas and strawberries.

Proper eating make enough magnan in the body, the lack is a very rare phenomenon. However, reductions may well occur in the reconstruction of damaged tendon. Excess magnesium entered the food is not harmful for the body.

MAGNESIUM

Magnesium together with calcium and phosphorus makes the main ingredient of our bones, reduces the risk of occurrence of osteoporosis, manages and muscle activity. Magnesium is important for converting food into energy and to create a protein. Also, this mineral protects the body from cardiovascular diseases and cardiac arrhythmias. Magnesium help treat insomnia, cramp and PMS.

People eating proper entries sufficient quantities of magnesium, and is located in: fish, green leaf vegetable, nuts, milk, cereals and grain seeds.

Need for magnesium increase in people who are under stress, were irritable and prone to depressed states, which have problems with cramps in muscles, heart burn and slow digestion, as well as athletes.

Lack of magnesium causes nausea, vomiting, weakness, listlessness, loss of orientation and the powerful hitting of heart. Additional magnesium should be taken only under medical supervision, because poisoning can cause diarrhea, muscle weakness, decrease in heart rate and blood pressure, shallow breathing, loss of reflexes, and even death.

MOLYBDENUM

Molybdenum is a dark mineral. Molybdenum is part of enzymes. Helps the production of energy, processing of waste materials, toxic action neutralization sulphite, and activate the stock iron. Is an integral part of dental shine and prevents bleeding teeth.

It is very important for normal development, especially the nervous system.

It’s in: beans, peas, pasta, leaf vegetable, yeast, cereals, offal and milk.

Molybdenum deficit is not recorded, but also, and poisoning is very rare, but can cause pain in the joints and leak.

SODIUM

Sodium maintains distribution of fluid and pH balance. In combination with potassium helps manage shrinkage of muscles and nerves work.

It’s in: kitchen salt, salted food, non-alcoholic drinks, shells, spices, nibbles, and laxative.

Maintaining the listing is reasonable effort which is very important for the long-term preservation of teeth. Deficiency can lower high blood pressure, cause nausea, dehydration, and muscular cramps.

SELENIUM

Selenium is antioxidant. Selenium is also known by that which protects cells and tissues from damage that causes free radicals. It strengthens the immune system effect, and some neutralization of toxic substances. Selenium in appropriate quantities is helping the fight against arthritis, prevention of heart disease and cancer.

It’s in: grains, asparagus, garlic, eggs, mushrooms, fat meat and seafood.

To make eating enough selenium in the body. Extras are taken only under the supervision of doctors, and recommended in people whose food is unique and inadequate, athletes, with the fall of immunity, and people who were exposed to radiation.

Overdose of selenium can cause hair fall out, problems with your nails, and teeth bleeding.

SUFLUR

Sulfur can be found in every cell, especially in the tissue rich proteins (hair, nails, muscles and skin). Helps manage blood glucose. And implement it as a medicine against poisoning because it converts some toxic substances in non toxic and they are then secreted from the body.

It’s in: meat, fish, poultry, dairy products, eggs, beans, peas…

It is not recorded, neither less or the excess sulfur in people.

VANADIUM

Vanadium is a mineral whose role in human nutrition is not just the best known. There is no solid evidence about it, but it is known that some people vanadium lowers blood sugar level, prevents the development of tumors, protects from diabetes and some forms of cancer.

It’s in: grains, nuts, root vegetable, liver, fish and vegetable oils.

Symptoms of a lack of are not known yet.

IRON

Iron is found in protein in red blood cells, which transmits oxygen from the lungs to tissues – hemoglobin. Iron is an integral part of the proteins that during the great efforts of the muscles supplied with additional fuel named myoglobine.

The food comes in two forms:

Ferro-iron (in relation to hemoglobin) in red meat, chicken, seafood and other ingredients of animal origin
Feria-iron (in relation to the free protein carriers) to dark green vegetables, grains, nuts, dried fruits and other plant foods.

Coffee, tea, food from soy, antacid, potassium, zinc and manganese prevent absorption of iron.

Lack of iron can cause anemia. Warning signs are tiredness, dizziness, irritability, sluggishness, poor concentration, accelerated heartbeat, and increases the tendency infections. Pregnant women, women at the time of menstrual period, children under the age of two years, vegetarians and people who in any way be bleeding accessories iron, but only under medical supervision, because it prevents the absorption excess phosphorus, makes the work of immune system, increases the risk of cancer and a heart attack.

Symptoms of taking excessive amounts of iron were diarrhea, vomiting, headaches, tiredness, dizziness, cramps…

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