Vitamins are valuable substances for the human body. That is why it is important for people to use them not only in the form of drugs, but also in the form of food. Which foods have a lot of vitamin A and B will be discussed in the article. Moreover, it is important to use them in the norm, avoiding shortages and overdoses.
The easiest way to get the right vitamins is considered proper nutrition. With them, the necessary components enter the body. To balance your diet, you need to consider which foods have the most vitamins. Each substance has its own value for the body, so they are needed for every person. It is only necessary to take into account the norm.
Vitamin A Benefits
Retinol is required for the prevention and treatment of ailments of vision, bones, skeleton, mammary glands, respiratory system, cirrhosis, hypertension, atherosclerosis. Products with this vitamin can normalize metabolic processes in the skin, improve resistance to colds and infections. Therefore, if in everyday life you have to deal with eye strain, then you should know what foods contain a lot of vitamin A. In this case, animal and vegetable products are required.
If retinol is supplied with food in the required amount, this improves the permeability of cell membranes, the synthesis of hormones of the adrenal cortex. The component improves sexual function, the thyroid gland. Food with vitamin A lowers the effect of carcinogens, restores immunity, and suppresses malignant tumors.
Where Vitamin A Is Present
What foods have a lot of vitamin A? There is no retinol in plants, but it is in animal products:
- cream;
- butter;
- yolks;
- kidneys;
- dairy products;
- liver of fish.
What foods are rich in vitamin A? For the treatment of night blindness, dishes from half-baked liver (beef and pork) are used. Retinol is present in fish oil. Which foods contain a lot of vitamin A or carotenoids? This component is in red, orange vegetables, fruits. In retinol, karatinods are converted in the body. Beta-carotene is rich in spinach, parsley, lettuce, tomatoes, red pepper, zucchini, green peas, cabbage, sea buckthorn. The component is in rose hip, pumpkin, peaches.
Daily rate
To establish the dose of a substance, an international unit has been created by international agreements. Every day, 5000 IU of vitamin A enters the human body with foods, which is 1.5 micrograms. When compiling a diet, you need to know that the level of retinol is 1/3.
The remainder of 2/3 of the daily norm in the body should come with plant products in which there is carotene. The biological activity of such food is 2-3 times lower, which compensates for the use of carotenes in 2-3 times more. There are experts who believe that for prophylaxis and treatment it is possible to exceed the limit level by 3-4 times, but prolonged overdose should be excluded.
Excess and Vitamin A Deficiency
An excess of retinol is indicated by headache, itching of the body, nausea, swelling, nervous irritability. With the use of conventional products, an overdose is not observed. If there are signs of excess, then you need to abandon products with vitamin A, but you need vitamin B.
According to studies, it was found that due to a long overdose of retinol and fish oil, malignant tumors appear. Retinol has the ability to accumulate between cell membranes, which contributes to the violation of their function. An overdose of synthetic agents is dangerous during pregnancy.
With a lack of vitamin A, a violation of the organ of vision is observed, immunity decreases, dry skin, rash, acne appear. This is evidenced by brittle hair, roughness of the skin, high fatigue. Due to the lack of products with vitamin A, cellulite appears, the nervous system and digestion are disturbed.
Vitamin B1
This component is necessary for the body as well as other vitamins. Its presence will allow the body to function normally. Vitamin B1 (thiamine) helps convert food to energy. Its presence is required for the health of the skin, hair, muscles, brain.
The daily norm is 1.2 ฮผg for men and 1.1 ฮผg for women. But indicators can vary depending on age, lifestyle. Due to the lack of a component, nausea, constipation, insomnia, tearfulness, and poor performance may occur.
Component shortages are currently rare. Most of all it is present in food. What foods contain a lot of vitamin B? It is found in plant foods: soy, peas, spinach, beans, and products based on wholemeal flour. Less thiamine is present in potatoes, cabbage, carrots. Of animal products, this valuable component is in the liver, brain, kidney, pig and beef. Such products should be included in the nutrition of each person.
Riboflavin. IN 2
It is also called riboflavin. The component is involved in the exchange, it is necessary for the normal functioning of the visual system, skin and mucous membranes. It is needed in the synthesis of hemoglobin. Lack of vitamin A helps to reduce appetite, headaches, and skin burning. Also, because of this, pain in the eyes appears.
To avoid unpleasant symptoms, it is necessary to include foods rich in vitamin B2 in the menu . 1.2 mcg of the component will be enough for men per day, and 1.1 mcg for women. Most of all, riboflavin is present in the liver, kidneys, and yeast. Less of it is present in eggs and almonds. Also, the substance is in mushrooms, cottage cheese, cabbage.
A nicotinic acid. AT 3
Thanks to vitamin B3, or nicotinic acid, energy is released from all food components. The substance synthesizes proteins, fats, is involved in the production of various hormones. With a shortage, pellagra appears. Symptoms include aggressiveness, dermatitis, distraction, paralysis and diarrhea. A lack of substance causes a violation of the intestinal microflora.
To replenish the vitamin, 20 mcg of the component will be sufficient for men and women per day. It is found in meat, whole grains, mushrooms, potatoes, nuts, egg yolk, green vegetables. They are rich in yeast.
AT 5
The component is called pantothenic acid. With its help, wounds heal, it synthesizes antibodies and the metabolism of proteins, fats, carbohydrates is performed. With a lack of burning sensation of the legs and other neurological symptoms.
The norm for men and women is 5 mcg. The need for this component is met by non-specialized nutrition, as it is found in many animal and plant products. The substance is also produced by the body. It is in peas, hazelnuts, garlic, milk, fish caviar.
Pyrodoxin. AT 6
The component is necessary for the synthesis of hemoglobin and polyunsaturated fatty acids. With a lack of pyrodoxin, depression, dermatitis, and a deterioration in appetite are observed. The norm in men is 1.7 mcg, and in women 1.5 mcg.
What foods have a lot of vitamin B6? Most of this component is found in hazelnuts, walnuts, potatoes, and sweet potato. They are rich in vegetables, fruits, berries.
Biotin. AT 7
Biotin releases energy from components that have calories. With a lack of substance there will be dermatitis, hair loss, increased blood sugar, insomnia, muscle pain.
The daily norm for a healthy person is 30-100 mcg. In small amounts, the component is present in legumes, cauliflower, nuts, yeast, liver, and kidneys. A small amount of the substance is in tomatoes, spinach, mushrooms.
Folic acid. AT 9
Folic acid is needed in cell division. Due to its deficiency, anemia, apathy, digestive difficulties, memory impairment, graying are observed.
Vitamin B9 is needed during pregnancy. The daily norm is 200 mcg. Folic acid is found in green leafy vegetables, citrus fruits, legumes, honey, and flour products.
AT 12
Cyanocobalamin is necessary to create red blood cells, maintain growth and activity of the nervous system. Lack of a component causes digestive disorders, enlargement of the liver, and nervous disorders. The daily norm is 3 mcg. The substance arrives with food. Therefore, it is important to remember which foods have a lot of vitamin B 12? This will saturate the body with the necessary substances.
What foods contain a lot of vitamin B12? Most of this substance is found in beef liver. It is also found in chicken hearts, pork liver. What foods contain a lot of vitamin B12? It is found in seafood, dairy products.
There are many other vitamins that are important for human health. These include C, PP, D. Each of these substances is necessary for the full development of man. A lack of nutrients should not be allowed so that hypovitaminosis does not appear. Therefore, nutrition should be balanced, which involves the intake of all necessary substances. Then the body is not threatened by various ailments.