Vitamins A, B, C, D, E, K and many others - all of this is a useful drink to the human body. Our body can not produce them on their own, so you need to regularly take vitamins from foods and vitamin and mineral supplements. But do not rush, sweeping from pharmacy shelves all that medicine offers. For each age and has its own major vitamins, and that the body needs them most.

Baker's Dozen Health

Scientists say that our required set includes thirteen essential vitamins. They are divided into two groups - the fat-soluble and water-soluble.

The fat-soluble vitamins (A, D, E, K) are in the cream and vegetable oil, cheese, meat. In the body, they accumulate in the liver and adipose tissue, and then, as required, are released.

Water-soluble vitamins (eight B vitamins and vitamin C) in the body do not stay, so it's important to use them daily. Hypervitaminosis from excessive absorption of these substances will not happen - they are always the excess is excreted in the urine.

Vitamins for children

During the period of the child is essential to get the right amount of vitamins. Vitamin D is necessary for securing the bone calcium. If a part is produced by the body under the influence of direct sunlight, the rest need to look for food. Vitamin D is found in fatty fish, offal, certain dairy products. Another important component for growth - vitamin C. It is necessary for the reason that the child's diet often excludes a sufficient amount of fruits and vegetables.

For expectant mothers

In pregnant women, the special needs of the body, which requires vitamin B9. It affects the formation of the nervous system of the fetus, so expectant mother should eat green vegetables, fresh fruits, cereals, to ensure the health of the baby.

For a child who is in the womb, it is very important vitamin D, since it is involved in the formation of the skeleton. In the first months of pregnancy also increases the need for vitamin A.

Health and Maturity

It is sad, but with age, there is a deficiency of many vitamins and minerals. Most often, a man lacking vitamin D because of reduced exposure to sunlight. In addition, it is necessary to pay attention to the normal consumption of foods with vitamins A, C and E, because it is the main antioxidants that fight free radicals, and thus the aging Internal and external aging: it is necessary to think in advance .

B vitamins - or rather, B6, B9 and B12, normalize the production of red blood cells and improve the cardiovascular system. It is worth paying attention to red meat, fish and offal to restore the balance of vitamins B6 and B12, vitamin B9 finding in green vegetables and cereals.

Fortification all

There are groups of people who need different vitamins that dictated their way of life. For example, smokers should consume more foods with vitamin C, which is constantly displayed on their body. For them, the rate increases by approximately 30% compared to nonsmokers.

Women who constantly sit on diets are often deficient in vitamin B.

It is not that often a total lack of vitamins of a particular group. But constant stress, which negatively impact on the nervous and other systems of the body, are forced to consume more essential vitamins - and to make up for the lack of, and prevention.

Do not get involved purified products - refined sugar, vegetable oil, pasta. They will not do harm, but also to benefit from them will not be any, because they are often cleaned and of vitamins too.

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