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- септември 16, 2016 - Comments: 0 - Posted by: fadmin Много е важно какво ядем, за да получава организма необходимите витамини. Косата също има своите специфични нужди. Вижте кои витамини трябва да присъстват в менюто ни, за да имаме силна, здрава и хубава коса: Витамин А: антиоксидант, който помага в създаването на здравословен себум в кожата на главата. Храни богати на витамин А: рибено масло, месо, мляко, сирене, яйца, спанак, броколи, зеле моркови, кайсии и праскови Витамин С: поддържа косата здрава. Среща се в: цитрусовите плодове, ягоди, киви, пъпеш, ананас, домати и тъмнозелените зеленчуци. Витамин Е: поддържа кожата на скалпа здрава Храни богати на витамин Е са: растително масло, соя, зрял фасул , ядки, зелена салата. За здравето на косата са особено важни витамините от група В Биотин (витамин Н): играе важна роля в превенцията и лечението на косопад. Среща се в: пълнозърнести храни, яйчен жълтък, черен дроб, ориз и мляко. Инозитол (Витамин B9): много важен за растежа на косата Храни богати на Инозитол са: зърнените храни, черния дроб и цитрусовите плодове. Ниацин (Витамин B3): насърчава кръвообръщението на скалпа. Среща се в: пшеничен зародиш, риба, пилешко, пуешко месо. Пантотенова киселина (витамин В5): действа против побеляване и косопад. Среща се в: зърнени култури, яйчен жълтък и карантия (бъбречета и черен дроб) Витамин В6: предпазва от косопад. Храни богати на витамин В6: бирена мая, черен дроб, зърнени култури, зеленчуци, карантия и яйчен жълтък. Витамин В12: предпазва от косопад. Среща се в: пилешко месо, риба, яйца и мляко. Ако искате да имате силна и здрава коса – променете начина си на хранене!
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In this post, we will talk about all types of vitamins and minerals the food source they can be found in, their role in our body and the symptoms you can have if you suffer from vitamin or mineral deficiency and also about multivitamin supplements. Definition of Vitamins and Minerals: Known as essential nutrients, vitamins and minerals are the key ingredients to your body’s healthy functionality. The difference between vitamins and minerals are: Vitamins have an organic structure, which can easily be broken down by acids or heat and air. Minerals have an inorganic structure and their chemical components stay intact. How do vitamins and minerals play a key role in our body’s functionality? They are needed in small amounts. However to many nutrients can be harmful, therefore it is important to keep a healthy balance in our diet. Getting the right amount helps prevent chronic heart conditions. Vitamins are of two types, water-soluble and fat-soluble. Depending on their dissolving characteristics, either in water or lipids. Water-soluble Vitamins: Found mostly in fruit, vegetables and grain. These vitamins will not be stored in your body. It will absorb what it needs and the rest will be eliminated by the kidneys thru urin. Compared to the fat-soluble vitamins, water-soluble vitamins can easily be destroyed by cooking, boiling or simply by air exposure. The Vitamin B complex : – Thiamin or Vitamin B1 – Riboflavin or Vitamin B2 – Niacin or Vitamin B3 – Pantothenic Acid or Vitamin B5 – Pyridoxine or Vitamin B6 – Folic Acid or Vitamin B9 – Cobalamin or Vitamin B12 Ascorbic Acid or Vitamin C Biotin or Vitamin H Thiamin or Vitamin B1: - Source: tuna, tomatoes, eggplant, mushrooms, spinach, peas, soybeans, sunflower seeds. - Role: to break down and release energy from food in addition to keeping a healthy nervous system by transmitting nerve impulses. - Deficiency symptoms: fatigue, burning feet, rapid heart rate, nausea, anorexia. Riboflavin or Vitamin B2: - Source: eggs, spinach, wholewheat, mushrooms, liver, yoghurt, almonds, mackerel. - Role: keep eyes and skin healthy as well as maintaining the nervous system and aiding the body’s metabolic system in processing protein, fats and carbohydrates. - Deficiency symptoms: loss of appetite, fatigue, anxiety, dermatitis, conjunctivitis, photophobia. Niacin or Vitamin B3: - Source: potato, carrots, turnips, salmon, chicken meat, tuna, lentils, peanuts, mushrooms, asparagus, corn, brown rice, almonds, celery. - Role: to realise energy fro the foods we eat. Keep the nervous system and skin healthy and keeping the digestive system functioning properly. In a large dose, Niacin can lower triglycerides levels. - Deficiency simptoms: dementia, stomatitis, diarrea and dermatitis. Pantothenic Acid or Vitamin B5: - Source: chicken, eggs, kidney, broccoli, porridge, beef, tomatoes, brown rice, avocado, cauliflower, lentils, mushrooms. - Role: help the body to accumulate energy from fat, protein and carbohydrates. As well as in the making of cholesterol and hormones. - Deficiency symptoms: feet itching. Pyridoxine or Vitamin B6: - Source: bananas, avocado, brown rice, potato, chicken, tuna, salmon, spinach, whole wheat, peanut butter, walnuts. - Role: to helps chemical reactions take place by acting like a co-enzyme. Helping the body use energy from food while keeping a powerful immunity. - Deficiency simptoms: confusion, depression, sleeplessness, nervouse sistem disorder, iritability, anemia. Folic Acid or Vitamin B9: - Source: chickpeas, spinach, peas, liver, broccoli, Brussels sprouts, asparagus, citric fruits, avocado, papaya, peanuts. - Role: help form red blood cells. Folate, as it’s known in its natural form, reduces the risk of neural tube defects witch prevents birth defects during pregnancy. - Deficiency symptoms: weakness, weight loss, anaemia, sprue, leukopenia, thrombocytopenia, cracking and redness of tongue and mouth. Cobalamin or Vitamin B12: - Source: milk, cheese, eggs, cod, meat, liver, trout, tuna, salmon, haddock. - Role: make red blood cells together with vitamin b9 and keep the nervous system healthy. Also, a good metabolizer of amino acids and fatty acids as well as to synthesize DNA in body cells. - Deficiency simptoms: sprue, anemia, neurological problems. Ascorbic Acid or Vitamin C: - Source: broccoli, potatoes, strawberries, oranges, peppers, blackcurrants, Brussels sprouts, kiwi, grape fruit, guana, papaya, pineapple, lemon, parsley, cauliflower, kale. - Role: as an antioxidant helping protect cells and keeping them healthy. Aiding the body in generating collagen, the protein that keeps your blood vessels, skin, teeth and bones healthy. - Deficiency symptoms: bone fragility, dry hair and skin, dry eyes, anaemia, wounds not healing on time, hair loss, joint pain, dental cavities, gum infections, bruising, lethargy, pitting oedema. Fat-soluble Vitamins: They are dissolved in fats and oils. Usually stored in the body’s fat cells after absorbed from food along with lipids. Often found in plant or animal foods or dietary supplements. - Retinoids or Vitamin A - Calciferol or Vitamin D - Tocopherol or Vitamin E - Vitamin K Retinoids or Vitamin A: - Source: carrots, sweet potato, peaches, eggs, beef, bell peppers, green leafy vegetables, cheese, oily fish, milk, yoghurt, liver. - Role: help the immune system fight against illness and infection. Helping vision in dim light. Keeping skin healthy. - Deficiency symptoms: dry skin, difficulty seeing in dim light. Calciferol or Vitamin D: - Source: liver, salmon, sardines, fresh tuna, herring, mackerel, red meat, egg yolks, sunlight, mushrooms. - Role: to help the body keep bones, teeth and muscles healthy. - Deficiency symptoms: soften bones, tooth decay, osteomalacia, spontaneous fractures and in children bone deformations called rickets, retarded growth and soft teeth. Tocopherol or Vitamin E: - Source: soya, corn, olive oil, nuts, seeds, wheat germ, avocado. - Role: to strengthen the immune system and maintaining the skin and eyes healthy. - Deficiency symptoms: not enough proof of any symptoms existing. Vitamin K: - Source: green leafy vegetables such as spinach, parsley, asparagus, Brussels sprouts, broccoli, carrots, vegetable oils. - Role: help with blood clotting and wound healing - Deficiency symptoms: anaemia, haemorrhage or tendency to bleed. Minerals Macrominerals: - Calcium - Phosphorus - Potassium - Magnesium - Sodium Chloride or Salt Calcium: - Source: milk, cheese, tofu, nuts, bread, sardines, pilchards, legumes. - Role: strengthen bones and teeth. Regulate muscle contractions. Helping blood cloth normally. - Deficiency symptoms: can provoke osteoporosis, osteomalacia and rickets. Phosphorus: - Source: seafood, fish, eggs, seeds, nuts, corn, whole grain, wild rice, red meat, oats, brown rice. - Role: help release energy from food in addition to building strong bones and teeth. - Deficiency symptoms: not enough proof of any symptoms existing. Potassium: - Source: bananas, nuts and seeds, beef, turkey, fish, chicken, shellfish, broccoli, parsnips, tomato, carrots, mushrooms. - Role: help the heart muscle work properly and also controls the balance of fluids in the body. - Deficiency symptoms: not enough proof of any symptoms existing. Magnesium: - Source: fruits, fish, meat, nuts, brown rice, bread. - Role: to assure the optimal function of the parathyroid glands which produce hormones for bones. - Deficiency symptoms: not enough proof of any symptoms existing. Sodium Chloride or Salt: - Source: cheese, some bread, bacon, ready meals, some tinned vegetables, savoury snacks. - Role: to help keep the body fluids levelled and balanced. Also helping the body digest food. - Deficiency symptoms: disorientation, cramps, headache, vomiting, nausea. Microminerals. - Iron - Zinc - Copper - Chromium - Flouride - Iodine - Selenium - Manganese - Molybdenum Iron: - Source: brown rice, tuna, pork, chicken, almonds, beans, liver, most dark-green leafy vegetables. - Role: produce red blood cells, which transport oxygen throughout the body. - Deficiency symptoms: anaemia. Zinc: - Source: cereal products, meat, shellfish, cheese, sesame seeds, oats, oysters, peas, cashews. - Role: helping wounds heal. Processing carbohydrates. Making new enzymes and cells. - Deficiency symptoms: week immune system, poor wound healing, hair loss. Copper: - Source: shellfish, nuts, barley, liver, sunflower seeds, cashews. - Role: same as iron produces blood cells in addition to provoking the release of iron to form haemoglobin which is the substance that carries oxygen thru the body. - Deficiency symptoms: not enough proof of any symptoms existing. Chromium: - Source: broccoli, spices, lentis, meat, lettuce, nuts, oats, prunes, onions also potatos and letuce. - Role: to influence insulin behaviour in the body, therefore, affecting the amount of energy coming from food. - Deficiency symptoms: elevating circulating insulin and also impaired glucose tolerance. Fluoride: - Source: fish, water. - Role: to help prevent tooth decay. - Deficiency symptoms: tooth decay. Iodine: - Source: shellfish, sea fish, eggs, iodined salt, asparagus, sea vegetables and also green vegetables. - Role: to help regulate the speed of chemical reactions as well as stimulating the production of thyroid hormones. - Deficiency symptoms: hypertrophy of the thyroid gland. Selenium: - Source: meat, fish, eggs, brazil nuts, mushrooms, salmon, walnuts. - Role: preventing cell and tissue damage in addition to ensuring the proper function of reproduction and immune system. - Deficiency symptoms: juvenile cardiomyopathy and also limited glutathione activity. Manganese: - Source: brown rice, berries, lettuce, oats, soybeans, tea, cereals, peas, nuts, bread. - Role: producing and activating enzymes in the body. A form of protein which carries out chemical reactions. - Deficiency symptoms: not enough proof of any symptoms existing. Molybdenum: - Source: peas, cauliflower, nuts, oats, broccoli, spinach. - Role: to produce protein enzymes that repair and also make the genetical material. - Deficiency symptoms: not enough proof of any symptoms existing. Vitamins and minerals supplements Multivitamins Supplements can vary in form from pills to liquids and powder to chewable tablets. Why take multivitamin supplements? Although eating healthy foods can assure a regular intake of vitamins and minerals, that may not be enough when having a very active lifestyle. If your lifestyle includes regular training or bodybuilding, fitness, yoga or any other sports. You might consider supplementing your diet. It’s virtually impossible to eat as much as your body needs when it burns at such a fast rate. That is when you should consider supporting your diet with multivitamin supplements. Especially knowing the fact that vitamins and minerals play a major role in your body function. Nutrients as they are called, act together in ensuring our bodies have enough energy. Help and assist in the process of healing and recovery of muscle, skin and bone. Strengthens the immune system and also coordinate the chemical reactions. In conclusion is necessary to offer our bodies all the vitamins and minerals needed to function properly.