Natural sources of vitamins for heart health

Natural sources of vitamins for heart health

Vitamin C: a powerful antioxidant for cardiovascular protection

Vitamin C, or ascorbic acid, plays a key role in maintaining the health of the cardiovascular system. Its powerful antioxidant properties help protect cells from damage to free radicals, which are the main culprits of oxidative stress. Oxidative stress contributes to the development of atherosclerosis, inflammation and other heart disease.

• Action mechanisms:

  • LDL protection from oxidation: Vitamin C prevents the oxidation of low density lipoproteins (LDL), or “poor cholesterol”. Oxidized LDLs are more prone to accumulate in the walls of arteries, forming atherosclerotic plaques.
  • Reduced inflammation: Vitamin C has anti -inflammatory properties that help reduce inflammation in the blood vessels. Chronic inflammation is an important risk factor for cardiovascular diseases.
  • Strengthening the walls of blood vessels: Vitamin C is necessary for the synthesis of collagen, a protein that provides the strength and elasticity of the walls of the vessels. Strengthening blood vessels reduces the risk of ruptures and the formation of blood clots.
  • Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure in people with hypertension. It helps to expand blood vessels and improve blood flow.

• Natural sources:

  • Citrus fruit: Orange, lemons, grapefruits and limes – excellent sources of vitamin C. One average orange contains about 70 mg of vitamin C.
  • Berries: Strawberries, blueberries, raspberries and cranberries are rich in vitamin C and other useful antioxidants.
  • Bulgarian pepper: Red and yellow Bulgarian pepper contain especially a lot of vitamin C, more than many citrus fruits.
  • Kiwi: This fruit contains a significant amount of vitamin C, as well as vitamin K and other beneficial substances.
  • Broccoli and other cruciferous vegetables: Broccoli, cauliflower and Brussels cabbage contain vitamin C, as well as fiber and other important nutrients.
  • Rose hip: One of the richest natural sources of vitamin C. can be consumed in the form of tea, syrup or food supplement.
  • Parsley: This greens also contain a significant amount of vitamin C.

• Recommendations for use: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. Smokers and people subject to stress may need more vitamin C.

Vitamin D: blood pressure regulator and heart defender

Vitamin D, often called “solar vitamin”, plays an important role in the regulation of blood pressure, maintaining bone health and strengthen the immune system. Vitamin D deficiency is associated with an increased risk of cardiovascular disease, including hypertension, heart failure and stroke.

• Action mechanisms:

  • Blood pressure regulation: Vitamin D helps regulate blood pressure, affecting the renin-angiotensin-aldosterone system (RAS), which plays a key role in the control of blood pressure.
  • Improving the function of the endothelium: Vitamin D helps to improve the function of the endothelium, the inner layer of blood vessels. Healthy endothelium is necessary for proper blood flow and preventing blood clots.
  • Reduced inflammation: Vitamin D has anti -inflammatory properties that help reduce inflammation in blood vessels.
  • Risk of atherosclerosis: Some studies show that vitamin D can help reduce the risk of atherosclerosis, preventing cholesterol in the arteries.
  • Improving myocardial contractility: Vitamin D can improve the contractile function of the heart muscle (myocardial), which is especially important for people with heart failure.

• Natural sources:

  • Sunlight: The main source of vitamin D. The body produces vitamin D under the influence of ultraviolet rays of type B (UVB). For sufficient production of vitamin D, it is necessary to carry out 15-20 minutes a day in the sun, especially in the summer months. However, the use of sunscreen reduces the production of vitamin D.
  • Fat fish: Salmon, tuna, mackerel and sardines – excellent sources of vitamin D.
  • Egg yolks: Egg yolks contain a small amount of vitamin D.
  • Mushrooms grown under ultravioletus: Some mushrooms, such as Shiitake and Mitak, may contain vitamin D if they were grown under ultraviolet light.
  • Enriched products: Some products, such as milk, orange juice and breakfast flakes, are enriched with vitamin D.

• Recommendations for use: The recommended daily dose of vitamin D for adults is 600 IU (international units). People over 70 years old are recommended to take 800 IU vitamin D per day. It is important to consult a doctor to determine the optimal dose of vitamin D, especially if you have any diseases or you take medications.

Vitamin E: Protection of cell membranes from oxidation

Vitamin E is a group of fat -soluble antioxidants that protect the cells from damage to free radicals. It is especially important for the protection of cell membranes, which contain many unsaturated fatty acids vulnerable to oxidation. Vitamin E also plays a role in maintaining the health of blood vessels and preventing blood clots.

• Action mechanisms:

  • Antioxidant Protection: Vitamin E neutralizes free radicals, preventing the oxidation of lipids, proteins and DNA in cells.
  • Prevention of LDL oxidation: Vitamin E helps prevent the oxidation of LDL, which reduces the risk of the formation of atherosclerotic plaques.
  • Improving the function of the endothelium: Vitamin E can improve the function of the endothelium, contributing to the expansion of blood vessels and improving blood flow.
  • Prevention of platelet aggregation: Vitamin E can help prevent platelet aggregation, reducing the risk of blood clots.
  • Reduced inflammation: Vitamin E has anti -inflammatory properties that help reduce inflammation in the blood vessels.

• Natural sources:

  • Vegetable oils: Wheat germ oil, sunflower oil, almond oil and olive oil – good sources of vitamin E.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds and pumpkin seeds are rich in vitamin E.
  • Green sheet vegetables: Spinach, manhold and broccoli contain vitamin E.
  • Avocado: Avocado is a good source of vitamin E and healthy fats.
  • Wheat embryos: Wheat germs contain a lot of vitamin E and other nutrients.

• Recommendations for use: The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU). It is important to receive vitamin E from natural sources, and not from synthetic additives, as some studies show that high doses of synthetic vitamin E can be harmful.

Vitamin K: Calcification regulator of arteries

Vitamin K plays an important role in blood coagulation and maintaining bone health. However, in recent years it has been discovered that vitamin K is also important for the health of the cardiovascular system. It helps to prevent calcification of arteries, a process in which calcium is deposited in the walls of the arteries, making them rigid and less elastic. Calcification of arteries is the main risk factor in cardiovascular diseases.

• Action mechanisms:

  • Activation of proteins connecting calcium: Vitamin K activates proteins, such as matrix GLAC (MGP), which bind calcium and prevent its deposition in arteries and other soft tissues.
  • Inhibition of calcification of arteries: Vitamin K helps inhibit calcification of arteries, making the walls of arteries more elastic and improving blood flow.
  • Improving the function of the endothelium: Some studies show that vitamin K can improve the function of endothelium.
  • Reducing the risk of cardiovascular diseases: Sufficient consumption of vitamin K is associated with a decrease in the risk of cardiovascular diseases, including coronary heart disease and stroke.

• Natural sources:

  • Green sheet vegetables: Spinach, cabbage, broccoli, salad Romen and parsley – excellent sources of vitamin K1 (phyllokhinon).
  • Sauerkraut: Sved cabbage – source of vitamin K2 (menachinon).
  • Natto: NATTO is a Japanese fermented soy product, very rich in vitamin K2.
  • Egg yolks: Egg yolks contain vitamin K2.
  • Meat and dairy products: Meat and dairy products, especially from animals feeding on grass, contain a small amount of vitamin K2.

• Recommendations for use: The recommended daily dose of vitamin K for adults is 90 mcg for women and 120 μg for men. It is important to receive both vitamin K1 and vitamin K2.

B vitamins B: Support for homocysteine levels and energy metabolism

B vitamins play an important role in energy metabolism, the functioning of the nervous system and the formation of red blood cells. Some vitamins of group B, such as vitamin B6, vitamin B12 and folic acid (vitamin B9), are also important for the health of the cardiovascular system. They help maintain the normal level of homocysteine, amino acids, the high level of which is associated with an increased risk of heart disease.

• Action mechanisms:

  • Reduced level of homocysteine: Vitamins B6, B12 and folic acid help reduce the level of homocysteine in the blood. They participate in the metabolism of homocysteine, turning it into other beneficial substances.
  • Support for energy metabolism: Group B vitamins, such as thiamine (vitamin B1) and riboflavin (vitamin B2), play an important role in the energy metabolism of the heart, providing the heart with the energy necessary for its work.
  • Reduced inflammation: Some B vitamins, such as Niacin (vitamin B3), can help reduce inflammation in the blood vessels.
  • Improving the function of the endothelium: Some studies show that folic acid can improve the function of the endothelium.

• Natural sources:

  • Vitamin B1 (TIAMIN): Whole grain products, pork, legumes and nuts.
  • Vitamin B2 (Riboflavin): Dairy products, eggs, meat and green leafy vegetables.
  • Vitamin B3 (Niacin): Meat, fish, poultry, nuts and seeds.
  • Vitamin B6 (Pyridoxin): Meat, fish, poultry, bananas, potatoes and legumes.
  • Vitamin B9 (folic acid): Green leaf vegetables, legumes, citrus fruits and avocados.
  • Vitamin B12 (cobalamin): Meat, fish, poultry, eggs and dairy products. Vegetarians and vegans need to receive vitamin B12 from enriched products or food additives.

• Recommendations for use: Recommended daily doses of B vitamins vary depending on age, gender and health. It is important to adhere to a balanced diet rich in group B vitamins. In some cases, you may take food additives, especially if you have a deficiency of group B vitamins or an increased level of homocysteine.

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