Vitamins are the key to the health and normal functioning of all organs and systems. What vitamins exist, what is their significance, in which foods contain nutrients and what is the daily need for them? Further, we will focus on specific vitamins and their importance for the body. But first, still briefly about the general functions of these useful substances, as well as the history of their discovery.
What is the importance of vitamins in human life?
The biological significance of these beneficial substances lies in the active participation in all metabolic and oxidative processes without exception, and in supporting the body's immune defense. It is vitamins that contribute to the normal growth and development of all organs and systems - both in childhood, adolescence, adulthood, and in the embryonic period. Vitamins are contained in food (and their value is commensurate with the value of food in general - the maintenance of normal life and good health), but can also be presented in the form of separate preparations. Multivitamin complexes are prescribed only by the attending physician and according to indications. Self-administration of such complexes threatens with hypervitaminosis - this is a disease that is a consequence of an overdose of vitamins.
When did humanity learn about vitamins?
The fact that some products can more effectively fight certain diseases has been known for a long time. Even the ancient Egyptians knew that the liver helps with night blindness - a disorder in which the ability to clearly see at dusk disappears or is impaired. And in the first half of the fourteenth century, the physician and nutritionist of the Yuan Dynasty in China developed a three-volume work, “Important Principles of Food and Drinks,” in which he systematized the knowledge at that time about the therapeutic role of nutrition. He also argued that a healthy diet requires a varied diet.
The origins of the modern doctrine of vitamins are set forth in the works of the Russian scientist N. Lunin. The researcher fed mice all the known elements of cow's milk separately, and when the experimental animals died, he concluded that the body is not enough just fats, proteins, carbohydrates, water and salts, and additional substances are needed. At first, his conclusion was not taken seriously by the scientific community - for the reason that many scientists could not get the same results. As it turned out later, the reason was that they used milk sugar containing a certain amount of vitamin B, and not cane.
In subsequent years, other data accumulated that confirmed the existence of these substances. The value of vitamins in the normal functioning of the human body began to attach greater importance. The first vitamin to cure beriberi, a disease that arose from a lack of thiamine in the body, was discovered in 1911. In 1929, Holkins and Aikman were awarded the Nobel Prize for the discovery of useful substances. In the thirties, forties, fifties, scientists continued to discover new vitamins.
What are vitamins called and classified?
Vitamins are named after the letters of the Latin alphabet. The names that we still use today were adopted by the Nomenclature Commission of the International Union for Pure and Applied Chemistry in 1956. Until now, it has been customary to divide vitamins by their solubility in water or in fats into water-soluble and fat-soluble ones.
The value of fat-soluble vitamins is that they tend to accumulate in the human body and are slowly excreted, and their main source is food of animal origin. Most water-soluble vitamins, in turn, interfere with cell aging processes, are an acceptable substitute for animal protein and are involved in all metabolic processes.
In the early forties of the twentieth century A. Palladin synthesized an analogue of vitamin K, which was dissolved in water. Later, other water-soluble analogue vitamins were obtained. All this leads to the fact that the accepted division of vitamins loses its meaning.
What is vitamin A good for and what foods are in it?
Vitamin A (retinol - a ready-made vitamin; carotene - passes into vitamin A in the human body) was discovered one of the first. The value of vitamin for a person is that he participates in the regulation of protein synthesis, is an antioxidant, slows down the aging process, and helps to normalize metabolism. Vitamin plays an important role in the formation of teeth and bone tissue, fat deposits, it is necessary for the formation and growth of new cells. The important value of vitamin A is also that it allows you to clearly see at night due to the formation of pigment, which has the ability to capture even the weakest light. The same substance is responsible for sufficient hydration of the eyes, preventing it from drying out and subsequent injury.
Retinol is needed to support the immune system and fight infections, it increases the barrier function of the mucous membranes, stimulates the activity of white blood cells. Vitamin protects against colds and flu, diseases of the respiratory and digestive systems, as well as the genitourinary tract. It is the presence of retinol that is one of the main factors that in developed countries children can more easily tolerate measles, chicken pox. Vitamin A prolongs life even for AIDS patients.
The substance positively affects the functioning of the lungs, it is necessary to maintain epithelial tissues, accelerate wound healing, ensure normal development during pregnancy and reduce the risk of complications such as underweight newborns.
The daily vitamin requirement is 800-1000 mcg for adults, 1000-1400 mcg for women in position and nursing mothers, 400-1000 mcg for children. The highest allowable intake is 3000 mcg. The main sources of nutrients are yellow and green vegetables, legumes, apricots, herbs, fish oil, milk, margarine, cheese, egg yolk, liver, cream and so on.
What are B vitamins?
Vitamin B was discovered in 1912, but it soon became clear that this is not one compound, but a whole complex of substances. This group is united by the presence of a nitrogen molecule. The physiological significance of B vitamins for the body is very high:
- Thiamine, or B1, is necessary to ensure the proper conversion of fats, carbohydrates and proteins into energy. Contained in buckwheat, green peas, oatmeal.
- Riboflavin, or B2, is involved in all metabolic processes of the body. Contained in dairy products, yeast, pasta, white bread.
- Choline, or B4, protects cells from destruction and damage, helps weight loss, normalizes sugar levels. Contained in egg yolk, kidneys and liver, cottage cheese, unrefined vegetable oils.
- Pantothenic acid, or B5, releases the energy received from food. Of the foods found in the liver, poultry, green vegetables, fish caviar.
- Pyridoxine, or B6, is necessary to ensure the activity of the nervous system, is involved in the metabolism of carbohydrates, and contributes to the synthesis of antibodies. The vitamin is found in spinach, carrots, legumes and cereals, dairy products, fish, and liver.
- Biotin, or B7, heals nerve tissue and bone marrow; essential for healthy skin and hair. Contained in brewer's yeast, food bran, wheat germ, oranges, beef heart.
- Inositol, or B8, stimulates the brain, prevents atherosclerosis and regulates cholesterol. Vitamin found in honey, citrus fruits, legumes, liver.
- Folic acid, or B9. The value of vitamin is very high during the period of embryonic development of the fetus, contributes to the normal development of the nervous system, cell division. Contained in yeast, legumes, citrus fruits, wholemeal flour.
- Cobalamin, or B12, contributes to the activity of the nervous system. B12 is found only in animal products.
- Orotic acid, or B13, normalizes the liver, is necessary during embryonic development, improves sexual function. In foods, there are in root crops, serum.
- Pangamic acid, or B15, lowers cholesterol, eliminates hypoxia, and increases the lifespan of cells. Contained in plant seeds, apricot kernels, whole grains.
- Laitral, or B17, slows down the aging process of the body and has analgesic properties. Contained in the seeds of plums, apples, apricots, cherries, peaches.
What foods have the most B vitamins?
The value of vitamins B for humans is very high, these substances do not accumulate in the body, so you need to replenish their supply daily and in sufficient quantities. Most of the substances of this group are in dairy products, legumes, liver, egg yolk, and yeast. Many are deficient in vitamins B, as substances are destroyed by refined sugar, nicotine, caffeine and alcohol, which modern people consume daily.
Why does the body need vitamin C?
Vitamin C, or ascorbic acid, plays a crucial role in the oxidation-reduction processes in the human body, the metabolism of other beneficial substances, the synthesis of collagen and steroid hormones. The value of vitamin in the diet is due to its ability to regulate blood coagulability, increase the resistance of the human body to various infections, anti-allergenic and anti-inflammatory effects. Ascorbic acid also protects against the negative effects of stress.
There are medical data that show how great the biological value of vitamin in the prevention of cancer. Ascorbic acid is able to prevent the development of cancer of the esophagus, colon, bladder. Due to depletion of vitamin C in tissues, cancer patients develop a general vitamin deficiency, requiring additional administration of nutrients.
In addition, the vitamin helps to eliminate toxic substances and poisons from the body in low concentrations, reduces the effects of certain allergens. Ascorbic acid protects the walls of blood vessels from the deposition of cholesterol and helps the body absorb other beneficial substances more efficiently.
A person’s need for vitamin C depends on gender and age, the number of bad habits, the work performed, the state of bearing or feeding the child. Both men and women, as a rule, are enough to consume 60 mg of ascorbic acid daily, infants require 30 mg of vitamin C, children from 6 to 12 months - 35 mg, from one to three years - 40 mg, from four to ten years - 45 mg, up to fourteen to fifteen - 50 mg. During breastfeeding, women are recommended to consume 95 mg of ascorbic acid daily, and during pregnancy - 70 mg, the value of vitamin is so great in this period. According to the latest WHO data, smokers also need an additional amount of ascorbic acid.
It contains ascorbic acid in fresh green peas, white cabbage, potatoes, green onions, red and green peppers, radishes, oranges, melons, garden strawberries, lemons (by the way, citrus contains less vitamin C than, for example, pepper), red and black currants, rose hips.
What is tocopherol and how is it useful?
The value of vitamin E is that this substance effectively protects organs and systems from the harmful effects of toxins, improves blood circulation, reduces fatigue, stimulates vascular tone, slows down the aging process of cells, improves their nutrition, and is a powerful antioxidant. Tocopherol has a positive effect on reproductive function and serves as a prophylaxis against cancer.
In case of an excess of vitamin A, a headache, visual impairment, dizziness, convulsions, discomfort in the heart and stomach can occur in the body. Symptoms of tocopherol deficiency include decreased sex drive, menstrual irregularities in women and reduced sperm production in men, weakness and apathy, the appearance of “senile” age spots on the skin, and muscular dystrophy.
Food sources of vitamin E are vegetable and butter, dairy products, chicken eggs, broccoli, spinach, germ of cereals, liver, meat, whole grains. The daily dose for adults is 8-20 mg, for children up to a year - 3-4 mg, from one to three years - 6 mg, from four to ten years - 7 mg. The need for children over 11 years of age in vitamin is the same as in adults - 8-10 mg. Pregnant women need 10 mg of tocopherol daily, and during breast-feeding, the dose increases to 12 mg.
What processes does vitamin K regulate?
The main value of vitamin for the human body is that it prevents bleeding and hemorrhage. This substance is necessary to ensure normal blood coagulation. Normally, the body independently synthesizes vitamin K, but if you additionally take it as a part of multivitamins, there will be no harm.
Also, the substance is necessary for the formation and restoration of bone tissue, ensuring the synthesis of bone protein. Vitamin K is involved in redox processes and helps prevent osteoporosis.
The daily requirement has not yet been precisely established, although the value of vitamin for the human body is enormous. In case of a lack of substance, hemorrhagic phenomena and impaired absorption of fats can develop. Doctors believe that 60-140 mcg of vitamin K is needed daily or about 1 mcg of substance per kilogram of weight. Additionally, vitamin K can be prescribed during pregnancy, administered before surgery or childbirth.
Should I take Vitamin D?
Vitamin D is especially needed in childhood. Specific receptors that recognize the substance are present in almost every cell of the human body, so the value of vitamin D cannot be limited by the fact that it is “useful for bones and teeth”. A low level of this substance leads to cardiovascular, autoimmune, oncological diseases, to chronic inflammatory processes and is associated with an increased risk of developing infectious diseases.
The main source of the substance is the sun's rays, but the amount of sun that we receive is insufficient to maintain the required level of vitamin D. The substance is found in egg yolk, dairy products, fish oil, and caviar. The value of vitamin in human nutrition is not limited to the beneficial properties of the substance itself - the use of these products increases the body's supply with other vital elements.
What is vitamin PP good for?
Vitamin PP (nicotinic acid) is responsible for the digestive system: it stimulates the production of gastric juice and the process of food movement in the intestines. The substance also participates in the synthesis of hormones. Its lack is manifested by insomnia, weakness, diarrhea, dermatitis, apathy, dryness and peeling of the skin.
With a balanced diet, vitamin deficiency does not threaten, since a large amount of vitamin PP is found in dairy products, fish, pork, tomatoes, wheat, buckwheat, and so on. During heat treatment, the substance retains its useful properties.
What are multivitamin complexes?
The value of vitamins in nutrition (complete, varied and rational) cannot be underestimated. These substances are vital for the human body, but still sometimes this or that vitamin is not enough. Then artificial vitamin complexes come to the rescue.
Multivitamins are drugs that contain essential vitamins, as well as additional minerals and organic substances. As a part of such complexes, as a rule, there are vitamins A, groups B, C, D, E, omega-3 fatty acids, as well as calcium, magnesium, phosphorus, iron and so on.
Multivitamin complexes can be taken only as prescribed by your doctor. There are special vitamin preparations for children and adolescents, the elderly, people with certain diseases, pregnant women and nursing mothers. For children, as well as women in position, nutrients in sufficient quantities are necessary - for the normal growth of the body.