Vitamins and minerals: how to get the necessary

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Vitamins and minerals: how to get the necessary

Section 1: Fundamentals of Vitamins and Minerals

  1. Definition and classification:
    • Vitamins: organic compounds necessary for the normal functioning of the body in small quantities. They are not a source of energy or building material, but participate in metabolic processes.
    • Classification of vitamins:
      • Fatty: a, d, e, k. Dissolve in fats and can accumulate in the body.
      • Water-soluble: B-complex (B1, B2, B3, B5, B6, B7, B9, B12) and C. Dissolve in water and do not accumulate in the body in significant quantities.
    • Minerals: inorganic substances necessary to maintain the structure and functioning of the body.
    • Classification of minerals:
      • Macro elements: calcium, phosphorus, magnesium, sodium, potassium, chlorine, sulfur. Required in relatively large quantities.
      • Microelements: iron, zinc, copper, manganese, iodine, selenium, chrome, molybdenum, fluorine. Necessary in very small quantities.
  2. The functions of vitamins and minerals in the body:
    • Vitamin A: vision, growth, development, immune function. Participates in the formation of rhodopsin in the retina, necessary for vision in low light conditions. Supports the health of the skin and mucous membranes.
    • B vitamins B: energy metabolism, nervous system, the formation of red blood cells. Each vitamin of group B plays a specific role in the metabolism of carbohydrates, fats and proteins. They are also important for the health of the nervous system and the formation of DNA.
    • Vitamin C: antioxidant, immune function, collagen formation. Protects cells from damage by free radicals, stimulates the immune system and is necessary for the synthesis of collagen, important for the health of the skin, bones and blood vessels.
    • Vitamin D: calcium absorption, bone health, immune function. Promotes the absorption of calcium and phosphorus necessary to maintain bone strength. Also plays a role in immune regulation.
    • Vitamin E: antioxidant, cell protection from damage. Protects cells from damage by free radicals and participates in the immune function.
    • Vitamin K: blood coagulation, bone health. It is necessary for the synthesis of blood coagulation factors and plays a role in bone metabolism.
    • Calcium: bone health, muscle contraction, transmission of nerve impulses. It is the main component of bones and teeth. It is also necessary to reduce muscles, transmit nerve impulses and blood coagulation.
    • Iron: oxygen transport, the formation of red blood cells. It is part of hemoglobin, which transfers oxygen in the blood.
    • Zinc: immune function, growth, wound healing. Participates in immune function, growth and development, wound healing and DNA synthesis.
    • Iodine: thyroid function, metabolism. It is necessary for the synthesis of thyroid hormones that regulate metabolism.
  3. Recommended daily standards (RDN):
    • Determination of RDN: the amount of vitamin or mineral, necessary to meet the needs of most healthy people in a certain age group and field.
    • Factors affecting RDN: age, gender, physical activity, state of health, pregnancy, breastfeeding.
    • Sources of information about RDN: official recommendations of the Ministry of Health, medical organizations, nutritionists.
    • Examples of RDN:
      • Vitamin C: 75 mg for women, 90 mg for men.
      • Vitamin D: 600 IU (international units) for adults.
      • Calcium: 1000 mg for adults.
      • Iron: 18 mg for women in reproductive age, 8 mg for men.
  4. The consequences of deficiency and excess:
    • Deficiency of vitamins and minerals: can lead to various diseases and disorders in the body.
      • Vitamin A deficiency: chicken blindness, dry skin.
      • B vitamins deficiency: fatigue, weakness, anemia, nervous disorders.
      • Vitamin C deficiency: scurvy, weakness of the immune system.
      • Vitamin D deficiency: rickets (in children), osteomulation (in adults), increased risk of fractures.
      • Iron deficiency: anemia, fatigue, weakness.
      • Iodine deficiency: goiter, hypothyroidism.
    • Excess of vitamins and minerals (hypervitaminosis and toxicity of minerals): can be harmful to health.
      • Excess vitamin A: nausea, vomiting, headache, liver damage.
      • Excess vitamin D: hypercalcemia, kidney damage.
      • Excess iron: damage to the liver, heart, pancreas.
      • Excess zinc: suppression of immune function, copper deficiency.

Section 2: Sources of vitamins and minerals

  1. Food:
    • Fruits and vegetables: rich in vitamins, minerals, antioxidants and fiber.
      • Vitamin A: carrots, sweet potatoes, spinach, cabbage.
      • Vitamin C: citrus fruits, pepper, broccoli, strawberries.
      • B vitamins B: dark green leafy vegetables, avocados.
      • Potassium: bananas, avocados, potatoes.
      • Magnesium: dark green leafy vegetables, nuts, seeds.
    • Meat, poultry and fish: sources of protein, iron, zinc and vitamins of group B.
      • Iron: red meat, liver, poultry.
      • Zinc: red meat, poultry, seafood.
      • Vitamin B12: meat, fish, dairy products.
      • Vitamin D: fatty fish (salmon, tuna, sardines).
    • Dairy products: sources of calcium, vitamin D and protein.
      • Calcium: Moloko, yogurt, cheese.
      • Vitamin D: enriched dairy products.
    • Whole grain products: sources of fiber, vitamins of group B and minerals.
      • Fiber: oats, brown rice, whole grain bread.
      • Magnesium: oats, brown rice.
    • Nuts and seeds: sources of healthy fats, protein, vitamins and minerals.
      • Vitamin E: almonds, sunflower seeds.
      • Magnesium: almonds, pumpkin seeds.
      • Zinc: pumpkin seeds, cashew.
    • Legumes: sources of protein, fiber, iron and vitamins of group B.
      • Iron: lentils, beans, chickpeas.
      • Fiber: lentils, beans, chickpeas.
  2. Enriched products:
    • Determination: products in which vitamins and minerals are added, which were originally not in them or were in insufficient quantities.
    • Examples:
      • Enriched milk (vitamin D).
      • Enriched grain products (folic acid, iron).
      • Enriched juices (vitamin C).
    • Benefits: they can help to make up for a deficiency of certain vitamins and minerals.
    • Cautions: it is important to read the labels to make sure that the product is really enriched, and not consume an excessive amount of certain vitamins and minerals.
  3. Bad (biologically active additives):
    • Definition: products designed to supplement the diet. Contain vitamins, minerals, herbs or other substances.
    • Forms of release: tablets, capsules, powders, liquids.
    • Indications for use: deficiency of vitamins and minerals, special needs (for example, pregnancy, vegetarianism), maintaining health.
    • Important considerations when choosing dietary supplements:
      • Consult a doctor or nutritionist to determine if you need dietary supplements and which ones.
      • Choose dietary supplements from reliable manufacturers who test their products for quality and safety.
      • Read the labels carefully and follow the instructions for use.
      • Remember that dietary supplements should not replace good nutrition.
    • Cautions:
      • Bades can interact with medicines, so it is important to inform the doctor about all the additives accepted.
      • Do not exceed the recommended dose, as this can be harmful to health.
      • Bades do not go through the same strict test as medicines, so it is important to choose reliable brands.
  4. Sunlight (vitamin D):
    • Vitamin D synthesis in the skin under the influence of ultraviolet rays.
    • Factors affecting the synthesis of vitamin D: time of year, time of day, breadth, cloudiness, skin color, use of sunscreen.
    • Recommendations for staying in the sun: 10-15 minutes a day in the summer, provided that the face, arms and legs are open.
    • Alternative sources of vitamin D: food products (oily fish, enriched dairy products), dietary supplements.

Section 3: Power planning for optimal receipt of vitamins and minerals

  1. A variety of nutrition:
    • The principle of a healthy meal plate: divide the plate into four parts: fill half with vegetables and fruits, a quarter with whole grain products, a quarter – a source of protein.
    • The inclusion of products from all food groups in a daily diet.
    • The use of various types of fruits and vegetables of different colors.
    • The alternation of protein sources (meat, poultry, fish, legumes, nuts, seeds).
  2. Restriction of processed products:
    • Processed products often contain few vitamins and minerals and a lot of sugar, salt and saturated fats.
    • Examples of processed products: fast food, semi -finished products, sweet drinks, pastries.
    • Replacing processed products with whole, unprocessed products.
    • Cooking at home instead of buying finished food.
  3. Proper cooking:
    • Some methods of cooking can reduce the content of vitamins in foods.
    • Methods that save vitamins: steamed, baking, extinguishing, quick frying.
    • Avoid prolonged boiling of vegetables, as this can lead to a loss of water -soluble vitamins.
    • Using the minimum amount of water in the preparation of vegetables.
    • Storage of products in the right conditions (in a cool, dark place) to preserve vitamins.
  4. Accounting for individual needs:
    • Age: needs for vitamins and minerals change with age.
    • Paul: men and women have different needs for some vitamins and minerals (for example, iron).
    • Health status: some diseases can affect the absorption of vitamins and minerals.
    • Pregnancy and breastfeeding: require increased consumption of certain vitamins and minerals (for example, folic acid, iron, calcium).
    • Vegetarianism and veganism: they require special attention to obtaining vitamin B12, iron, calcium, vitamin D and omega-3 fatty acids.
  5. Reading labels on products:
    • Pay attention to the content of vitamins and minerals in products.
    • Compare the products of different brands and choose those that contain more useful substances.
    • Evaluate the percentage of RDN (recommended daily norm) for each vitamin and mineral.
    • Be attentive to the size of the portion indicated on the label.

Section 4: Special situations and needs

  1. Pregnancy and breastfeeding:
    • An increased need for folic acid: prevents defects in the nervous tube in the fetus. It is recommended to take folic acid before and during pregnancy.
    • An increased need for iron: to maintain the volume of the mother’s blood and meet the needs of the fetus.
    • Increased need for calcium: for the formation of fetal bones.
    • An increased need for vitamin D: for the absorption of calcium and maintaining the health of the bones of the mother and fetus.
    • Increased need for iodine: for the normal development of the brain.
    • Recommendations for taking polyvitamins for pregnant women: consult a doctor to choose the right complex.
  2. Children and adolescents:
    • The importance of vitamins and minerals for growth and development.
    • The need for vitamin D: for the health of bones and teeth.
    • The need for calcium: for the formation of bones and teeth.
    • The need for iron: to prevent anemia.
    • The need for zinc: for immune function and growth.
    • Recommendations for nutrition of children and adolescents: a variety of nutrition, limiting sweet drinks and processed products.
  3. Elderly people:
    • Reducing the assimilation of vitamins and minerals with age.
    • Increased need for vitamin D: for bone health and preventing falls.
    • The increased need for vitamin B12: due to a decrease in the production of gastric juice.
    • Increased need for calcium: for bone health.
    • Recommendations for the nutrition of older people: easily digestible food, enriched foods, dietary supplements (on the recommendation of a doctor).
  4. Vegetarians and vegans:
    • The risk of vitamin B12 deficiency: contained only in animal products.
    • The risk of iron deficiency: iron from plant sources is absorbed worse than from animals.
    • Risk of calcium deficiency: it is important to use products rich in calcium (dark green leafy vegetables, enriched vegetable milk).
    • The risk of vitamin D deficiency: It is important to stay in the sun or take additives.
    • The risk of omega-3 fatty acid deficiency: it is important to use linseed oil, chia seeds or take additives.
    • Recommendations for the nutrition of vegetarians and vegans: food planning, the use of enriched foods, intake of dietary supplements (if necessary).
  5. People with chronic diseases:
    • Some diseases can affect the absorption of vitamins and minerals.
    • Examples:
      • Crohn’s disease: violation of nutrient absorption.
      • Celiac disease: violation of the absorption of nutrients when consuming gluten.
      • Diabetes: can affect the level of some vitamins and minerals.
      • Kidney diseases: can affect the metabolism of vitamin D and calcium.
    • Recommendations: Consultation with a doctor or nutritionist for developing an individual food plan and dietary supplements.

Section 5: Myths and facts about vitamins and minerals

  1. Myth: Large doses of vitamins are always useful.
    • Fact: an excess of some vitamins can be harmful to health (hypervitaminosis).
    • It is important to observe the recommended doses.
  2. Myth: All vitamins must be obtained from dietary supplements.
    • Fact: Most people can get a sufficient amount of vitamins and minerals from a variety of nutrition.
    • Bades can be useful in certain situations, but should not replace full nutrition.
  3. Myth: Vitamin C prevents a cold.
    • Fact: Vitamin C can slightly reduce the duration of the cold, but does not prevent it.
  4. Myth: Organic products contain significantly more vitamins and minerals.
    • Fact: Studies show that organic products may contain a little more than some vitamins and minerals, but the difference is usually small.
    • It is more important to use a sufficient amount of fruits and vegetables, regardless of whether they are organic or not.
  5. Myth: All dietary supplements are safe.
    • Fact: dietary supplements do not go through the same strict test as medicines, and may contain the ingredients that are not indicated on the label.
    • It is important to choose dietary supplements from reliable manufacturers and consult a doctor before their use.
  6. Myth: The more expensive the vitamin, the better it is.
    • Fact: The price is not always an indicator of quality. It is important to pay attention to the composition and manufacturer.
  7. Myth: Cooking vegetables is harmful, as vitamins are destroyed.
    • Fact: Some vitamins are destroyed when heated, but others become more accessible to assimilation.
    • It is important to use the right methods of cooking (steamed, baking, stewing) to preserve vitamins.

Section 6: Diagnosis of a deficiency of vitamins and minerals

  1. Deficiency symptoms:
    • Fatigue, weakness.
    • Dry skin, fragility of hair and nails.
    • Problems with vision.
    • Poor wound healing.
    • Frequent infections.
    • Muscle cramps.
    • Depression, irritability.
  2. Blood tests:
    • Determination of the level of vitamins and minerals in the blood.
    • The need to consult a doctor to interpret the test results.
    • List of tests that can be assigned:
      • Vitamin D (25-OH vitamin D).
      • Vitamin B12.
      • Folic acid.
      • Iron (ferritin, transferrin, OZHSS).
      • Calcium.
      • Magnesium.
      • Zinc.
  3. Consultation with a doctor or nutritionist:
    • Assessment of the diet and lifestyle.
    • Identification of risk factors for deficiency of vitamins and minerals.
    • Development of an individual food plan and dietary supplement (if necessary).
    • The importance of regular medical examinations.

Section 7: Practical tips for obtaining the necessary

  1. Start small:
    • Make small changes to your diet gradually.
    • For example, add one fruit or vegetable to each meal.
    • Replace processed products with whole ones.
  2. Plan your food:
    • Make a list of products before going to the store.
    • Plan a menu for a week in advance.
    • Prepare food at home instead of buying ready -made food.
  3. Read the labels:
    • Pay attention to the content of vitamins and minerals in products.
    • Compare products of different brands.
    • Evaluate the percentage of RDN (recommended daily rate).
  4. Do not forget about the water:
    • Water is necessary for the absorption of vitamins and minerals.
    • Drink enough water during the day.
  5. Be active:
    • Physical activity contributes to the absorption of vitamins and minerals.
    • Go for sports regularly.
  6. Consult with a specialist:
    • If you have any questions or fears about your diet, consult a doctor or a nutritionist.

Section 8: Vitamins and minerals for the beauty and health of the skin, hair and nails

  1. Vitamin A:
    • The role in maintaining the health of the skin: contributes to cell regeneration, reduces inflammation, protects against ultraviolet rays.
    • Sources: carrots, sweet potatoes, spinach, cabbage.
    • Application in cosmetics: retinoids (vitamin A) are used to treat acne, reduce wrinkles and pigmentation.
  2. Vitamin C:
    • The role in maintaining the health of the skin: the antioxidant protects against free radicals, stimulates the production of collagen.
    • Sources: citrus fruits, pepper, broccoli, strawberries.
    • Application in cosmetics: serums with vitamin C are used to lighten the skin, reduce wrinkles and pigmentation.
  3. Vitamin E:
    • The role in maintaining the health of the skin: antioxidant, protects against free radicals, moisturizes the skin.
    • Sources: almonds, sunflower seeds, vegetable oils.
    • Application in cosmetics: creams and lotions with vitamin E are used to moisturize the skin, protection from the sun and reduce scars.
  4. Biotin (Vitamin B7):
    • The role in maintaining the health of hair and nails: participates in the metabolism of proteins necessary for hair growth and nails.
    • Sources: eggs, nuts, seeds, avocados.
    • Application in cosmetics: shampoos and air conditioners with biotin are used to strengthen hair and improve their growth.
  5. Zinc:
    • The role in maintaining the health of the skin, hair and nails: participates in the healing of wounds, reduces inflammation, strengthens hair and nails.
    • Sources: red meat, poultry, seafood, pumpkin seeds.
    • Application in cosmetics: creams and lotions with zinc are used to treat acne, eczema and other skin diseases.

Section 9: Interaction of Vitamins and Minerals

  1. Synergism:
    • Definition: the joint action of two or more vitamins or minerals, which leads to an increase in their effect.
    • Examples:
      • Vitamin C and iron: Vitamin C improves the absorption of iron from plant springs.
      • Vitamin D and calcium: vitamin D helps to absorb calcium.
      • Vitamin E and selenium: both are antioxidants and protect the cells from damage.
  2. Antagonism:
    • Definition: the interaction of two or more vitamins or minerals, which leads to a weakening of their effect.
    • Examples:
      • Iron and zinc: high doses of iron can reduce zinc absorption.
      • Calcium and iron: calcium can reduce the absorption of iron.
      • Vitamin E and vitamin K: high doses of vitamin E can affect blood coagulation.
  3. Recommendations:
    • When receiving dietary supplements, take into account the possible interactions between vitamins and minerals.
    • Do not take high doses of individual vitamins and minerals without consulting a doctor.
    • A variety of nutrition helps to ensure the balance of vitamins and minerals in the body.

Section 10: New research and prospects in the field of vitamins and minerals

  1. The role of microbioma in the assimilation of vitamins and minerals:
    • Microbia: a set of microorganisms living in the intestines.
    • The influence of the microbioma on the absorption of vitamins: some bacteria synthesize vitamins (for example, vitamin K, B vitamins).
    • The influence of the microbioma on the absorption of minerals: microbias can affect the solubility and bioavailability of minerals.
    • Prospects: Development of probiotics and prebiotics to improve the assimilation of vitamins and minerals.
  2. Personalized food based on genetic testing:
    • Genetic factors affecting the absorption of vitamins and minerals.
    • The ability to determine individual needs for vitamins and minerals based on a genetic test.
    • Prospects: Development of individual power plans and dietary supplements based on genetic data.
  3. Vitamins and minerals in the prevention of chronic diseases:
    • Studies on the role of vitamins and minerals in the prevention of cardiovascular diseases, cancer, diabetes and other chronic diseases.
    • Prospects: Development of new strategies for the prevention of chronic diseases using vitamins and minerals.
  4. Nanotechnology in the delivery of vitamins and minerals:
    • The use of nanoparticles to improve the absorption of vitamins and minerals.
    • Prospects: Development of new dietary supplements using nanotechnologies to increase their effectiveness.

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