Vitamins and minerals are just as important as oxygen and water. You can not survive without them. Unfortunately, there are millions of people who do not get enough of these. Are you sure that you are getting the right amount of nutrients? Do you know which foods are rich in vitamins and minerals? Read on for a healthier and better life.
Vitamins
the word "vitamin" comes from the word "vital amine." Our body can not produce vitamins, but they are essential for proper functioning. Vitamins are of two types:
* Fat-soluble vitamins (A, D, E and K) - you can get them from dairy products, oils, animal fats, nuts and a little povrća.Tijelo stores excess of these vitamins in fatty tissues and liver. It shows that you do not have to get them every day.
* Water-soluble vitamins (B, C, and folic acid) - B group consists of B1, B2, B3, B5, B6, B7, B9, which are known as thiamin, riboflavin, niacin, pantotheinic acid , pyridoxine, biotin, folic acid, respectively. You can get them from whole grains, fruits and vegetables. They are in different parts of the body through vode.Višak passed through the urine. This means that your body can not store them and you get them every day. Cooking destroys the vitamins. You have to eat steamed or grilled food to keep them.
The best way to get all the vitamins in appropriate amounts to eat a variety of foods in particular, fresh food. This is because the techniques of reducing the nutrient value of food. Also, cut fruit or vegetables lose vitamins to keep long. Frozen vegetables are sometimes better than vegetables at room temperature, such as the freezing temperature helps maintain the nutritional value.
Minerals
Minerals Vitamins help in the proper functioning of your tijela.Važne they are iron, calcium, magnesium, copper, iodine, manganese, selenium, chromium and zinc.
Vitamins and minerals are vital nutrients with specific functions in the body. For example, vitamin helps to maintain sharp vision and promote healthy bone development. Vitamin E builds immunity and supports the repair of DNA. Minerals such as calcium to strengthen bones and teeth and prevent osteoporosis in women. Iron is essential for the formation of hemoglobin, and sodium prevents goiter.
When it comes to vitamins and minerals, moderation is key. Too little causes a deficiency that can lead to various disorders, but too much (especially fat-soluble vitamins) can cause problems too, as the body finds it difficult to remove the excess amount. Lack of vitamins and minerals inhibits the body's ability to protect and treat se.Tijelo the immune system weakens and becomes vulnerable to various diseases.
dietary supplements
For the millions, popping a multivitamin pill has become a daily ritual. Many advertisements are dietary supplements look like "Alma Mater", without which your body will be nepotpun.Članak published in the Journal of American Medical Association states that to prevent chronic disease, adults should take vitamin supplements. Now, this has caused debate because, until now, it was found that the supplements are hardly necessary if you take a balanced diet.
the word "supplement" means "something apart." Pill "supplement" their natural intake of vitamins and minerals. This means that there should be a balanced diet in the first place. Nutritional supplements are no substitute for the nutrients from food. You can not give up fresh fruits and vegetables and whole grains from your diet and supplements to expect to keep your body healthy.
In fact, doctors are prescribing nutritional supplements in case of lack of vitamins, minerals or other nutrients. They can be used as a short guard against nutrient deficiency in the body. Pregnant women and older people may need them to meet nutritional needs of their bodies.
there is redundancy of information on claims it can cure diseases dodataka.Stotine extras make the situation even more confusing. According to the dietary supplement Health and Education Act (DSHEA), dietary supplement is something that food supplements containing vitamins or minerals, amino acids, or other substances or combinations of these. You can get them as pills, tablets, capsules, or liquid form.
Nutritional supplements are different types. Vitamin and mineral pills are loaded with micronutrients, while the herbal pills prescribed for medicinal svrhe.Potonji is designed for specific body parts such as bones, skin or liver. Vitamin supplements usually contain extracts of natural foods. For example, vitamin tablets contain fish liver oil, vitamin B pills have liver or yeast extracts, vitamin C and vitamin E tablet contains extracts of pomegranate, and corn or soybeans, respectively. Synthetic supplements are also available, but they may not work as effectively as natural-based ones.
Who needs amendments to the most?
Some people May need to supplement the food needs of their body or the way of life, health or other reasons. They include:
* Pregnant and lactating women
* The girls after puberty May need extra iron and calcium
* Older people
* Vegans
* Children and teenagers with erratic eating habits
* Diet
* People allergic to certain foods
* People with a deficiency disease, lactose tolerance, absorption disorders, eating disorders
* People who eat more junk food than
important tips to remember
Always supplements after consulting your doctor. It's not something you because your friends are taking it or because someone has said about its benefits. Your doctor will prescribe the necessary supplements after examining the body.
Many times, people complain that supplements do not work as desired. They will not be effective if you keep them in the sun, which strips them of their nutrients tvarima.Hladnom, dark place is ideal for storing vitamin pills. You can also put them in an airtight jar and keep them in the refrigerator.
to take vitamin tablets after meals and during the day. Taking them on an empty stomach is a big mistake, because they will pass through the urine, especially water-soluble vitamins.
is the first step towards a healthy life, eat a balanced diet. Only when you can not meet the nutritional needs of your body you need to pay extras. Remember, nature has bestowed us with abundant foods to meet our vitamin and mineral needs.
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