Vitamins in food
Vitamin A
It is a barrier to infection by regulating the growth of mucosal cells, which make it difficult for bacteria and viruses to enter the body. It also contributes to good vision and is necessary for healthy and supple skin, as well as strengthens bones and teeth.
SOURCE:
fish oil, liver, egg yolk; Oranges and vegetables such as carrots, spinach, broccoli and peppers are high in beta-carotene, which is converted into vitamin A after consumption
Vitamin B
It contributes to a good mood, stimulates growth, restores damaged nerve cells, improves blood circulation. Vitamin B is actually a label for a group of vitamins that each regulate cellular metabolism in their own way: vitamin B1 or thiamine helps in carbohydrate metabolism, nervous system and heart function; B2 or riboflavin, among other things, allows the secretion of stress hormones; B12 is important for the metabolism of proteins, carbohydrates and fats, as well as for blood and nerves.
SOURCE:
pork meat and fish, liver, yeast, whole grains, legumes, leafy vegetables, beetroot, milk and cheese
Vitamin C
It is very important in winter as it strengthens the immune system and has anti-inflammatory effects, and in the liver it is involved in removing toxins and drugs that accumulate in the blood, it also helps in the absorption of iron from the intestine, it is important for wound healing.
SOURCE:
sauerkraut and fresh fruits and vegetables – a lot in citrus and kiwi, peppers, kohlrabi, cabbage, broccoli, Brussels sprouts
Vitamin D
It accelerates the absorption of calcium and phosphorus in the digestive tract and regulates the balance between calcium and phosphorus deposition in the bones, signs of deficiency such as rickets and osteoporosis. The body can only produce it when we are exposed to sunlight, and in winter, when there is little sunlight, vitamin D levels can drop.
SOURCE:
fish oil, salmon, tuna, sardines, milk and dairy products
Vitamin E
It acts as an antioxidant, some call it the vitamin of youth, as it prevents aging and cell death and maintains the functions of the nervous and muscle systems.
SOURCE:
nuts, vegetable oils (such as sunflower), cereal sprouts, leafy vegetables and spinach
Vitamin K
It’s involved in blood clotting – nosebleeds, poor wound healing can be a sign of vitamin K deficiency.
SOURCE:
green leafy vegetables, broccoli, cauliflower, soy and liver, as well as olive and fish oil
Minerals in Food
ZINC
TAKES CARE OF:
growth, bright mind, prevents arteriosclerosis, removes white spots from nails
SOURCE:
meat, liver, seafood, yeast, cereal sprouts, eggs, pumpkin seeds, pumpkin
LACK OF:
white spots on nails, fatigue, dermatitis, hair loss, stunting
PHOSPHORUS
TAKES CARE OF:
growth of bones, teeth
SOURCE:
fish, poultry, meat, eggs, cheese, eggs, whole grain, nuts (high phosphorus), seeds, nuts, vegetables
LACK OF:
rickets, loss of appetite, fatigue, loss of bone density
IODINE
TAKES CARE OF:
hair, nails, skin, teeth, thyroid gland, prevents the development of eczema, consumes excess fat
SOURCE:
seafood, onion, yolk, potatoes, spinach, cranberries, egg, mozzarella, strawberries, whole-fat yogurt
LACK OF:
low energy, slow mental response, goiter, hypothyroidism, mental retardation
POTASSIUM
TAKES CARE OF:
nervous system, kidneys, heart, heals allergies, prevents swelling and insomnia
SOURCE:
fish, meat, melon, milk, cheese, tropical fruit, tomato, banana, sunflower seeds, vomit, avocado, potatoes, beans, beetroot, rye
LACK OF:
muscle weakness, decreased muscle tone, cardiac dysfunction, dizziness, vomiting
CALCIUM
TAKES CARE OF:
bones, nails, teeth, heart, nervous system, muscles, prevents insomnia, osteoporosis, rickets
SOURCE:
milk and dairy products, cheese, sardines, salmon, peanuts, nuts, sunflower seeds, beans, broccoli, cabbage, green vegetables, mineral waters, avocado, eggs, vomit, spinach, stalk celery, oats, onions
LACK OF:
rickets, osteomalacia, osteoporosis
MAGNESIUM
TAKES CARE OF:
nervous system, teeth, relieves digestion and depression, prevents muscle spasms, migraines, nervousness and heart disease
SOURCE:
dairy products, eggs, fish, shelled grains, lemon, apple, figs, almonds, nuts, pumpkin seeds, dark green vegetables, bananas, mineral waters, rice, beans, oats, potatoes, rye, spinach, chickpeas, eggs
LACK OF:
tremor, muscle cramps, tiredness, risk of heart disease, confusion, loss of appetite, muscle cramps, numbness, high blood pressure
SELENIUM
TAKES CARE OF:
elasticity of tissues, prevents the formation of dandruff, protects against cancer
SOURCE:
seafood, kidney, liver, pork, cereal sprouts, bran, tuna, onion, tomato, broccoli, garlic, brown rice
LACK OF:
Skin, loss of vitality
IRON
TAKES CARE OF:
building hemoglobin and transferring oxygen from the lungs to the tissues, better working ability
SOURCE:
pork, beef, liver, red meat, clams, dried peaches, starch, egg yolk, nuts, beans, oatmeal, dried fruits, fish, duck, dark leafy vegetables, eggs, chickpeas, spinach, Brussels sprouts, broccoli, salmon
LACK OF:
anaemia, tiredness, lack of energy, decreased resistance to infection
SODIUM
TAKES CARE OF:
nerves, muscles
SOURCE:
kitchen salt, cheese, fish, meat, vegetables
LACK OF:
nausea, dizziness
FLUORINE
TAKES CARE OF:
growth of bones, teeth
SOURCE:
seafood, drinking water
LACK OF:
Negative impact on dental health