How vitamins support the cardiovascular system
I. Introduction to the cardiovascular system and its value
The cardiovascular system, also known as the circulatory system, is a complex network of organs and blood vessels, which is responsible for transporting blood throughout the body. It is vital for maintaining life and health, since it provides the delivery of oxygen, nutrients, hormones and immune cells to tissues and organs, and also removes metabolic products and carbon dioxide.
A. Components of the cardiovascular system:
- Heart: The central organ that performs the function of the pump, pumping blood through the vessels. It consists of four cameras: two atria (right and left) and two ventricles (right and left).
- Blood vessels:
- Arteries: They carry blood from the heart to organs and tissues. They have thick, elastic walls that can withstand high blood pressure. The largest artery is Aorta.
- Vienna: They carry blood from organs and tissues back to the heart. They have thinner walls than arteries, and contain valves that prevent the reverse flow of blood. The largest vein is the lower hollow vein.
- Capillaries: The smallest blood vessels forming a network connecting arteries and veins. Through the thin walls of the capillaries there is an exchange of oxygen, nutrients and metabolism between blood and tissues.
- Blood: Liquid connective tissue consisting of plasma, uniforms (red blood cells, leukocytes and platelets) and other substances. Blood performs many functions, including oxygen transport and nutrients, infections protection and body temperature regulation.
B. Functions of the cardiovascular system:
- Oxygen transport: Delivery of oxygen from lungs to tissues and organs necessary for cellular respiration and energy production.
- Transport of nutrients: Delivery of glucose, amino acids, fatty acids, vitamins and minerals from the digestive system to cells to ensure their growth, development and functioning.
- Removing exchange products: The removal of carbon dioxide, urea and other metabolism waste from tissues and organs to the lungs, kidneys and liver for their removal from the body.
- Hormone transport: Delivery of hormones from endocrine glands to target organs to regulate various physiological processes.
- Immune defense: Transport of immune cells (leukocytes) and antibodies to protect the body from infections and other threats.
- Body temperature regulation: Redistribution of heat in the body to maintain optimum temperature.
- Maintaining pH: Book buffer to maintain a stable pH necessary for the normal functioning of cells.
C. Risk factors for cardiovascular diseases:
Cardiovascular diseases (SVD) are the main cause of mortality around the world. There are many risk factors that contribute to the development of the SSZ, including:
- Inal meals: A diet rich in saturated fats, trans fats, cholesterol, salt and sugar can increase the level of cholesterol in the blood, blood pressure and the risk of atherosclerosis.
- Smoking: Smoking damages blood vessels, increases blood pressure, reduces the level of oxygen in the blood and increases the risk of blood clots.
- High blood pressure (hypertension): Increased blood pressure exerts an additional burden on the heart and blood vessels, increasing the risk of heart failure, stroke and other complications.
- High blood cholesterol (hypercholesterolemia): The high level of “bad” cholesterol (LDL) contributes to the formation of atherosclerotic plaques in the arteries, which can lead to their narrowing and blockage.
- Diabetes sugar: Diabetes damage blood vessels and increases the risk of atherosclerosis, heart failure and stroke.
- Obesity: Obesity is associated with increased blood pressure, high blood cholesterol, insulin resistance and other risk factors of the SVD.
- Sedentary lifestyle: The lack of physical activity increases the risk of obesity, high blood pressure, a high level of cholesterol in blood and diabetes.
- Age: The risk of the development of SVAZ increases with age.
- Family History: The presence of SVD in close relatives increases the risk of their development.
- Stress: Chronic stress can increase blood pressure and the risk of CVD.
II. The role of vitamins in maintaining the health of the cardiovascular system
Vitamins are organic compounds necessary in small quantities for the normal functioning of the body. They play an important role in maintaining the health of the cardiovascular system, participating in various processes, such as antioxidant protection, regulation of blood pressure, maintaining blood vessels and reducing blood cholesterol.
A. Vitamin C (ascorbic acid)
- Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are unstable molecules that can damage cells, DNA and other important structures of the body, contributing to the development of atherosclerosis and other SVDs. Vitamin C neutralizes free radicals, preventing their negative effect on the cardiovascular system.
- Strengthening the walls of blood vessels: Vitamin C is necessary for the synthesis of collagen, protein, which is the main structural component of the walls of blood vessels. Collagen provides the strength and elasticity of blood vessels, preventing their damage and rupture. Sufficient consumption of vitamin C helps maintain the health of blood vessels and reduces the risk of developing aneurysm and other vascular diseases.
- Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure in people with hypertension. The mechanism of this action is associated with the antioxidant properties of vitamin C, which improve the function of the endothelium (internal lining of blood vessels) and contribute to the relaxation of blood vessels.
- Improving cholesterol levels: Vitamin C can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL) in the blood. This may be associated with the antioxidant properties of vitamin C, which protect LDL from oxidation, preventing its deposition in the arteries.
B. Vitamin E (Tokoferol)
- Antioxidant Protection: Vitamin E is another powerful antioxidant that protects lipids (fats) in cells and blood from oxidation with free radicals. Lipid oxidation, especially LDL, plays an important role in the development of atherosclerosis. Vitamin E prevents the oxidation of LDL, reducing the risk of the formation of atherosclerotic plaques in the arteries.
- Prevention of blood clots: Vitamin E has antitrombotic properties, that is, it can help prevent blood clots in the blood vessels. Cloths can block blood flow and lead to myocardial infarction or stroke. Vitamin E reduces the aggregation of platelets (blood cells participating in the formation of blood clots), reducing the risk of blood clots.
- Improving the function of the endothelium: Vitamin E improves the function of endothelium, internal lining of blood vessels. Healthy endothelium plays an important role in the regulation of blood flow, blood pressure and preventing blood clots. Vitamin E protects endothelial cells from damage to free radicals and contributes to their normal functioning.
C. Vitamin D (calciferol)
- Regulation of blood pressure: Vitamin D plays an important role in the regulation of blood pressure. The lack of vitamin D is associated with an increased risk of development of hypertension. Vitamin D regulates the level of renin, hormone participating in the regulation of blood pressure. It also improves the function of the endothelium and reduces inflammation in the blood vessels.
- Reduction of risk of heart failure: Some studies show that vitamin D can help reduce the risk of heart failure, a condition in which the heart cannot effectively pump blood throughout the body. Vitamin D improves the function of the heart muscle and reduces inflammation in the heart.
- Improving cholesterol levels: Vitamin D can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL) in the blood. It can also reduce the level of triglycerides, another type of fat in the blood, which is associated with an increased risk of SVD.
D. Vitamin K (Fillokhinon and Menakhinon)
- Prevention of calcification of arteries: Vitamin K plays an important role in the prevention of 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 increases the risk of atherosclerosis and other SVDs. Vitamin K activates proteins that inhibit calcium deposition in the arteries.
- Maintaining vascular health: Vitamin K also plays an important role in maintaining the health of blood vessels, contributing to their elasticity and preventing their damage. It is involved in the synthesis of proteins that provide the structure and function of blood vessels.
E. B vitamins
- Vitamin B6 (Pyridoxin): Participates in the metabolism of homocysteine, amino acids, the high level of which is associated with the increased risk of SVD. Vitamin B6 helps to reduce the level of homocysteine in the blood.
- Vitamin B12 (cobalamin): Also involved in homocysteine metabolism. Vitamin B12 deficiency can lead to an increase in the level of homocysteine in the blood.
- Folic acid (vitamin B9): Another vitamin necessary for the metabolism of homocysteine. Sufficient consumption of folic acid helps to reduce the level of homocysteine in the blood.
- Niacin (Vitamin B3): It can help reduce the level of “bad” cholesterol (LDL) and triglycerides and increase the level of “good” cholesterol (HDL) in the blood. However, high doses of niacin can cause side effects, so before its use it is necessary to consult a doctor.
III. Sources of vitamins and recommendations for consumption
It is important to get a sufficient amount of vitamins to maintain health of the cardiovascular system. The best way to get vitamins is a balanced diet, including a variety of fruits, vegetables, whole grain products, low -fat meat and fish.
A. Sources of vitamins:
- Vitamin C: Citrus fruits (oranges, grapefruits, lemons), strawberries, kiwi, bell pepper, broccoli, spinach.
- Vitamin E: Vegetable oils (sunflower, soy, olive), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocado, green leafy vegetables.
- Vitamin D: Bold fish (salmon, tuna, herring), egg yolk, enriched products (milk, yogurt, cereals). Vitamin D is also produced in the skin under the influence of sunlight.
- Vitamin K: Green leaf vegetables (spinach, cabbage, broccoli), Brussels cabbage, vegetable oils.
- Vitamin B6: Meat, fish, poultry, whole grain products, bananas, potatoes, legumes.
- Vitamin B12: Meat, fish, poultry, eggs, dairy products, enriched products.
- Folic acid: Green leaf vegetables, legumes, citrus fruits, enriched products.
- Niacin: Meat, fish, poultry, whole grains, mushrooms, nuts.
B. Recommendations for consumption:
The recommended daily dose of vitamins varies depending on age, gender, health status and other factors. General recommendations for the consumption of vitamins to maintain the health of the cardiovascular system as follows:
- Vitamin C: 75-90 mg per day.
- Vitamin E: 15 mg per day.
- Vitamin D: 600-800 IU per day.
- Vitamin K: 90-120 mcg per day.
- Vitamin B6: 1.3-1.7 mg per day.
- Vitamin B12: 2.4 mcg per day.
- Folic acid: 400 mcg per day.
- Niacin: 14-16 mg per day.
Before taking vitamin additives, it is recommended to consult a doctor to determine the optimal dose and avoid possible side effects. It is especially important to observe caution when taking vitamins in high doses, as this can lead to undesirable consequences.
IV. Interaction of vitamins with drugs
Vitamins can interact with some drugs, affecting their effectiveness and safety. It is important to inform the doctor about all vitamins and additives that you accept to avoid undesirable interactions.
A. Examples of interactions:
- Vitamin K and anticoagulants (warfarin): Vitamin K can reduce the effectiveness of anticoagulants, drugs that dilute blood. People taking anticoagulants need to maintain a stable level of consumption of vitamin K and avoid sharp changes in the diet.
- Vitamin E and anticoagulants: Vitamin E also has antitrobotic properties, so its use in high doses in combination with anticoagulants can increase the risk of bleeding.
- Niacin and statins: Niacin can increase the risk of developing myopathy (muscle weakness and pain) with simultaneous use with statins, drugs that reduce blood cholesterol.
- Vitamin C and chemotherapy: Some studies show that vitamin C can reduce the effectiveness of some chemotherapeutic drugs.
V. Other beneficial substances for the health of the cardiovascular system
In addition to vitamins, there are other beneficial substances that can contribute to the health of the cardiovascular system.
A. Omega-3 fatty acids:
Omega-3 fatty acids are polyunsaturated fats that have a beneficial effect on the cardiovascular system. They reduce the level of triglycerides in the blood, improve the function of the endothelium, reduce blood pressure and have antitrobotic properties. The main sources of omega-3 fatty acids are oily fish (salmon, tuna, herring), linen seed, chia seeds, walnuts.
B. Coenzim Q10 (COQ10):
Coenzyme Q10 is a substance that is involved in the production of energy in cells, including heart cells. He is also an antioxidant. Some studies show that COQ10 can help improve the function of the heart muscle and reduce blood pressure. COQ10 is contained in meat, fish, nuts and vegetable oils.
C. Fiber:
Fiber is undigested carbohydrates, which are found in fruits, vegetables, whole grain products and legumes. Fiber helps to reduce blood cholesterol, normalize blood sugar and maintain healthy weight.
D. Flavonoids:
Flavonoids are antioxidants that are contained in fruits, vegetables, tea and chocolate. They protect cells from damage to free radicals and have anti -inflammatory properties. Some studies show that flavonoids can help reduce blood pressure and the risk of CVD.
VI. Conclusion (not included in this format)
VII. List of literature (not included in this format)