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Витамины и минералы: для чего они нужны?

Витамины и минералы: для чего они нужны?

Несмотря на то, что все мы знаем о неоспоримой пользе витаминов и минералов, не все из нас знают, в чем состоит различие между ними, а также какие именно преимущества для здоровья они несут. Сегодня мы предлагаем в этом разобраться.
О том, что еда влияет на состояние здоровья, люди узнали очень и очень давно. Например, древние египтяне ели печень, чтобы избавиться от куриной слепоты, которую сегодня называют дефицитом витамина А. Пекин Ху Сыхуэй в 1330 году опубликовал труд «Важные принципы пищи и напитков» в котором были систематизированы все знания о терапевтическом влиянии пищи и необходимости ее разнообразия.

Ученые постоянно изучали влияние витаминов, микро и макроэлементов на здоровье человека, изучали, к каким последствиям может привести их недостаток или переизбыток. Сегодня мы имеем уже полное представление о них и можем с уверенностью говорить об их пользе и важности. Так что такое витамины и минералы?

Витамины представляют собой органические соединения необходимые организму человека, однако они не способны восполняться сами по себе, поэтому их мы получаем с пищей или принимаем отдельно. Дефицит витаминов может повлиять на общее состояние и привести к негативным последствиям для здоровья.



Существует две группы необходимых нам витаминов: водорастворимые и жирорастворимые. Водорастворимые витамины, это витамины группы В и витамин С, они содержатся в цельных зернах, фруктах и овощах. Поскольку они растворяются в воде, то быстро выводятся из организма (с потом и мочей), и требуют постоянного восполнения.

Жирорастворимые витамины А, D, Е и К поглощаются накопленным жиром и хранятся до нужного момента. Несмотря на то, что мы нуждаемся в этих витаминах, передозировка может быть даже опасной. Чаще всего этот тип витаминов встречается в жирсодержащих продуктах, например, жирной рыбе, молочных продуктах, мясе.

Минералы – это неорганические вещества, содержащиеся в воде и почве. Мы их делим на две категории: макро и микроэлементы. Необходимая доза макроэлементов, таких как калий, натрий, кальций, фосфор и магний составляет примерно 100 мг в день, в то время как в микроэлементах, таких как цинк, железо, марганец, медь, йод, селен и молибден, мы нуждаемся гораздо меньше.

Каждый из них очень важен, так, кальций необходим для формирования костной ткани и выработки коллагена, он содержится в молочных продуктах, яйцах, орехах и бобовых; железо отвечает за транспортировку кислорода по всему телу, оно содержится в печени, мясе, сухофруктах и яблоках; калий отвечает за работу сердечно-сосудистой системы, его можно пополнить, употребляя бананы и картофель; медь важна для обменных процессов, ее много в капусте, кукурузе и бобах; магний отвечает за синтез белков, он содержится в яйцах, зеленом горошке и проростках пшеницы; марганец стимулирует обновление клеток и содержится в основном в растительной пище, зелени, томатах и винограде; натрий участвует в процессе обновления клеток; без серы невозможен углеводный обмен, ее много в мясе, рыбе, крупах, луке и горчице; кремний отвечает за соединительные ткани; цинк участвует в формировании кровяных телец, он встречается в морепродуктах, орехах, семечках и чесноке; йод нужен для правильного функционирования щитовидной железы, больше всего его в морских водорослях и морепродуктах; хром отвечает за здоровье нервной системы, для его пополнения рекомендуют употреблять гречневую, перловую или пшенную каши, а также финики, бобовые и топинамбур, а селен необходим для укрепления иммунитета, его можно встретить в кокосах, отрубях, мясе и печени.

Дефицит витаминов и минералов особо остро мы испытываем зимой и весной, когда свежей зелени и фруктов становится меньше. Чаще всего дефицит выражается в виде слабости, упадка сил, сонливости, выпадении волос и ломкости ногтей, но чтобы узнать каких именно витаминов вам недостает, необходимо обратиться к врачу и сдать анализы.
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