Tips for vitamins and trace elements.

 

Trace elements and nutrients (such as vitamins and minerals) are essential for tone and daily vitality.

Each type of food we eat differs from the others with the specific microelements it contains. Each of them plays an essential role in our health and the overall condition of the body. That is why it is especially important to eat a variety of foods and not to starve in order to provide your body with everything it needs!

Since our body is not able to synthesize most of them, it must obtain them daily through the food it eats. If there is a deficiency of even one vitamin, the body is not able to “work” properly. The same goes for minerals, which are involved in many chemical reactions in the body. For its normal functioning it is especially important to get basic minerals such as: calcium, magnesium, chlorine, phosphorus, potassium and sodium – they are an integral part of every organism. Trace elements such as zinc, manganese, copper and selenium are present in very small amounts, but even so they are essential for the proper functioning of the body.

That is why it is extremely important to ensure the necessary intake of microelements and nutrients on a daily basis in order to be healthy and vital!

It is extremely important to take lactoenzymes, which are useful microorganisms. They contribute to the balance of intestinal flora, digestive function and immunity.

We should not forget the plant extracts, which are no less useful. The most famous of these are ginseng, maca and guarana. They contribute to better mental and physical health.

 

Vitamin K .

Vitamin K is a fat-soluble vitamin common in foods. Nevertheless, 80% of it is produced directly in the body. There are two types of vitamin K: vitamin K1, which is found mainly in green vegetables, and vitamin K2, which is produced by bacteria in our intestinal flora.

Main natural sources of vitamin K:
Plant sources: Vitamin K1 is found mainly in green vegetables – broccoli, cabbage, cauliflower, spinach, artichokes, lettuce, watercress, asparagus, beans, parsley, leeks and peas. Smaller quantities can be found in some fruits (tomatoes, grapefruit, bananas, oranges, etc.). It is also found in some cereals (oats, corn and alfalfa), legumes and potatoes.

Animal sources: Small amounts of this vitamin can also be obtained through meat, liver, eggs, dairy products.

Other sources: Vitamin K2 is produced mainly by bacteria in the colon, but is present in some foods that are produced by fermentation – fermented soybean paste or soy, cheese, yogurt, fish oil.

Vitamin K benefits:
Vitamin K (also known as menaquinone) helps normal blood clotting and helps maintain a healthy bone system.

Vitamin K recommended daily intake:
As the body only synthesizes the vitamin, it is not known what the exact recommended daily intake is. However, the fixed guide intake is 75 µg daily. After studies of bone mineralization, it became clear that an additional daily intake of 45 µg has a beneficial effect on the body.

 

Vitamin E.

Main natural sources of vitamin E:
Vegetable sources: It can be found mainly in vegetable oils (wheat, sunflower, olive, soybean, etc.), as well as in wheat germ, oilseeds and fruits (nuts, hazelnuts, almonds, etc.), cereals and some green vegetables (spinach, watercress, Brussels sprouts).

Animal sources: It is found in small amounts in the liver, eggs, milk, butter and oily fish.

Benefits of vitamin E:
It is a powerful antioxidant that protects red blood cells as well as other cells in the body. It also protects the skin from aging.

Recommended daily intake:
The recommended intake is 10-15 mg per day. In athletes and the elderly it can reach up to 20 mg.

Vulnerable groups who need to monitor their daily intake:
The body’s daily needs for vitamin E are determined not only by age but also by lifestyle. When following a high-fat diet, it is necessary to take vitamin E to prevent polyunsaturated fat cells from staying in the body.

 

Vitamin D .

 

Vitamin D is a fat-soluble vitamin that is stored in the body. A small part of it, which is necessary for its normal functioning, is obtained through food, but most of it is produced directly by the body, with the help of sunlight.

Main natural sources of vitamin D:
Animal sources: Vitamin D3 (cholecalficerol) is found in fish oils (flounder and cod), egg yolk, liver, oily fish (including mackerel, salmon and sardines), fortified milk (whole milk and soy milk), butter and some cheeses.

Plant sources: Vitamin D2 (ergocalciferol) is found in mushrooms, yeast, grains, raw green vegetables and vegetable oils.

Vitamin D2 can also be obtained by synthesis. Vitamin D3 is the most bioavailable form.

Benefits of vitamin D:
Its main role is to maintain bone and muscle health. The benefits of vitamin D do not stop there! Interestingly, vitamin D plays a role in skeletal mineralization by helping calcium and phosphorus reach it.

Along with these benefits, vitamin D3 strengthens the immune system and reduces the risk of infections, as well as supports the brain and nervous system.

Recommended daily intake:
The recommended daily intake is fixed at 5 µg. However, scientists are unanimous that it must be up to 4 times higher in order for the health benefits of its intake to be real. This is especially true for certain vulnerable groups of the population – adolescents and the elderly.

Vulnerable groups who need to monitor their daily intake:
According to studies conducted in France, 80% of the population there is deficient in vitamin D.

The recommended daily intake of this vital vitamin varies and is individual to each. It depends on age, the presence of skin pigmentation and the frequency of sun exposure.

Vitamin D needs increase during pregnancy and lactation, as well as in adolescents. An increase in vitamin D intake by people with darker skin should not be missed, as they absorb less of it.

It is accepted that in the summer season 15 minutes in the sun are enough to cover the daily needs of the body. People who live in areas with limited sunshine or those who are not exposed to sunlight often suffer from vitamin D deficiency.

In people over the age of 60, vitamin D supplements will reduce the risk of bone mineral loss in order to prevent osteoporosis.

 

Vitamin A .

 

Vitamin A is a fat-soluble vitamin found in two different forms in nature.

Main natural sources of vitamin A:
Animal Sources: The active form of vitamin A, also known as retinol, is found in fish oil, liver, egg yolk, butter, whole milk and cheese.

Plant sources: It is found here as beta-carotene or provitamin A – in some fruits (melon, apricot and raspberry) and in some leafy vegetables (spinach and broccoli), carrots, pumpkin, zucchini, cabbage, potatoes and palm oil.

It should be remembered that the content of beta-carotene is proportional to the intensity of the color. Therefore, more carotene is found in yellow and orange fruits and vegetables, as well as those with a dark green color in which it is disguised as chlorophyll.

Benefits of vitamin A:
Vitamin A is an antioxidant that plays a significant role in normalizing the functions of the immune system and protects the body from harmful external influences. In addition, vitamin A contributes to the metabolism of iron in the body, helps maintain good vision and healthy and radiant skin.

Recommended daily intake:
The recommended daily intake varies between 300 µg per day for babies and 1.4 mg for people with increased needs such as: breastfeeding women, athletes and smokers.

The average recommended daily intake is 800 µg in the form of retinol, which is equivalent to 2.4 mg of beta-carotene. This amount can also be obtained through 100 g of fish or 400 g of carrots.

Vulnerable groups who need to monitor their daily intake:
Vitamin A deficiency can be caused by insufficient nutrient intake due to a heavy diet, as well as digestive disorders.

 

Vitamin C.

Vitamin C is a water-soluble vitamin. All animals and plants are capable of producing it, except humans. For this reason, each of us must get it every day, as the body’s stores of vitamin C are extremely low.

Main natural sources of vitamin C:
Vitamin C can be obtained through the food we eat. The main natural sources of vitamin C are mainly in plants and fresh fruits and vegetables.

In fresh fruits, vitamin C with the highest content can be found in acerola and kiwi – they are also the most affordable fruits on the market. They are followed by citrus fruits – oranges, lemons, grapefruit and tangerine, as well as red fruits such as strawberries, raspberries, blackcurrants and cherries. Vitamin C is also found in melons, guavas, apricots and mangoes.

Among the fresh vegetables in the first place are greens: spinach, watercress, parsley, green beans and peas. Vitamin C is also found in tomatoes, red and green peppers, asparagus, eggplant, turnips, radishes, onions, artichokes, as well as in various leafy vegetables – cauliflower, Brussels sprouts, cabbage and broccoli.

Smaller amounts of vitamin C can also be found in foods of animal origin: liver, meat (pork and beef), fish (salmon, tuna), game birds (duck), oysters and milk.

Vitamin C in small quantities can be obtained through potatoes and cereals (seeds).

Benefits of vitamin C:
Vitamin C (also known as ascorbic acid) has a number of benefits for the human body:

Helps reduce fatigue
Helps to normalize metabolism
Strengthens the body’s natural defenses
Protects cells from aging and damage, thanks to its powerful antioxidant action
It is known to help both the absorption of nutrients and iron, which helps in the formation of red blood cells. Vitamin C promotes the formation of collagen – a protein needed for building and repairing tissues such as cartilage, bones, teeth, muscles and blood vessels.

Recommended daily intake:
The recommended daily intake varies between 30 and 100 mg per day, depending on age, but can reach up to 1000 mg (10 times more) per day in athletes and smokers who produce excessive amounts of free radicals that deplete vitamin C stores. By comparison, a smoked cigarette can consume up to 25% of vitamin C intake.

In addition to these specific cases, the set average recommended intake is 80 mg per day!

Vulnerable groups who need to monitor their daily intake:
Pregnant and lactating women, smokers, athletes; People whose diet is poor in vitamins; People under stress. Babies – the content of vitamin C in breast milk is ¾ more than that in cow’s milk. Elderly.