Everyone is well aware of the benefits of vitamins, but for what the body needs vitamin A, not everyone will immediately answer. And he, meanwhile, diligently protects the body from all sorts of viruses and infections, protects and restores bones, supports hair and nails. It is useful for diabetics, as it enhances the susceptibility of cells to insulin. It helps the vitamin and patients with certain types of cancer, increasing the body's resistance. One of the signs of its deficiency in the body is a sharp decrease in visual acuity at dusk and at night. Rough and cracked skin, crumbling nails and lifeless, dull hair only confirm that vitamin A is not being supplied enough. However, do not rush to replenish its reserves with pills, it is best to get vitamin A in food.
There are a lot of products rich in this compound. These are almost all plant products of green and yellow color - all types of cabbage, lettuce, bell peppers, carrots, pumpkin, apricots, herbs. Vitamin A in food rarely causes allergies, in contrast to pharmacy drugs. Moreover, it is so difficult to overdose. What foods are rich in vitamin A ? These are fatty species of sea fish, cod and beef liver, fish oil, egg yolks, cottage cheese, butter. But, to create its reserves in the body, one of the B vitamins, choline, is needed, and without enough vitamin E, vitamin A is quickly destroyed. This once again indicates the need for a varied diet. The body receives retinol from animal products. Vitamin A in plant foods is in the form of beta-carotene. Vitamin A, obtained from plants, has several advantages, as it comes with dietary fiber and fiber. An adult needs 1 mg of vitamin to replenish the daily norm, the need of the child's body is one and a half to two times higher. It is enough for an adult to eat 25 g of beef liver or 4 yolks per day. A lot of beta-carotene contains carrots, in one hundred grams of the product - 9 mg. Among the leaders - spinach, sorrel, dill and parsley, but we are only talking about fresh vegetables and herbs, vitamin A in food products that have undergone heat treatment is destroyed.
For a balanced intake of vitamins in the body, it is necessary that all product groups alternate in the menu. No less necessary for a person is the whole complex of B vitamins. Without a set of these vitamins, tissue respiration is impossible. But, the fact is that these vitamins cannot be stored in the body in reserve, therefore, their daily replenishment is necessary. Deficiency of vitamins of this group is fraught with weakening of immune defense, disorders of the nervous system, irritability and fatigue. With insufficient intake of thiamine (B1), one of the vitamins of this group, a person experiences mental disorders and motor coordination, memory and heart function deteriorate. A lack of vitamin B1 leads to increased sensitivity of teeth and gums, cracks in the lips and skin irritations. Thiamine is necessary for the metabolism of carbohydrates, its lack inhibits the synthesis process, which can cause many pathologies.
How does vitamin B1 enter the body? What foods are contained in it? High levels of thiamine are known to brewer's yeast, bread and rolls of coarse flour. There is a lot of it in oat, buckwheat and millet groats, as well as in all legumes and soy. Green vegetables, berries, nuts and potatoes supply the body with vitamin. Beef, beef liver and other offal is rich in vitamin. Thiamine is not destroyed by heat treatment. Since the accumulation of B1 is impossible, excessive intake does not have any negative effect on the body.