http___metro-portal.hr_mala-enciklopedija-vitamina-i-minerala_81227_1.xml
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In both the female and male body, the balance of hormones has to be just right for a healthy natural conception to occur and for pregnancy to proceed. Nutrients that are in excess or that are in depletion can throw off balance and disrupt a healthy natural conception. When we choose whole foods for our diet, we are increasing our chances of a healthy natural conception and obtaining the nutrients needed for such. These whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and lean meats, like chicken and fish. It’s important to make sure you’re choosing healthy whole foods that have an abundant supply of each of the following vitamins and minerals. B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B-6 and B-12 are particularly important for fertility and hormonal function. Fortified cereals, baked potatoes with skin, bananas, lean meats like chicken and turkey, eggs, and spinach are all great sources of B-6. Lean beef, clams, mussels, crab, salmon, poultry, and fortified foods have healthy amounts of B-12. Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B-12. The body cannot store Folic Acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast’s. Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential at conception. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas. Essential Fatty Acids (EFA’s) works in accord with every system in the body and are essential for healthy hormone production. EFA’s can prevent blood from clotting, which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue). EFA’s are primarily found in fish oils. Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes. Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body. Excellent sources include blackcurrants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, kiwifruit, broccoli and Brussels sprouts. Iron aids in the production of red blood cells and carries oxygen throughout our bodies. The body can lose iron through a women’s monthly cycle, childbirth or blood loss from any other cause. Leafy green vegetables, beans, shellfish, red meat, poultry, are all good sources of iron.
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Mala enciklopedija vitamina i minerala Zašto se toliko priča o unosu vitamina i minerala i u kojim namirnicama možemo pronaći sve što nam treba za zdravlje Minerali i vitamini nužni su za zdravo funkcioniranje organizma zbog svoje uloge u raznim biokemijskim procesima. Kako našte tijelo nije u mogućnosti samo sintentizirati te spojeve, jedini način da ih unesemo je putem hrane ili dodataka hrani. Naravno da je najbolje unijeti ih putem hrane, pa evo jedne vrlo korisne liste minerala i vitamina te hrane u kojima ih možemo pronaći. Vitamini Vitamini se dijele u dvije grupe: - vitamini topivi u vodi - vitamini B grupe, vitamin C i folna kiselina. Ovi vitamini ne mogu se duže zadržati u organizmu, izlučuju se brzo i imaju kratak rok trajanja, stoga ih treba uzimati svakodnevno u hrani - vitamini topivi u mastima - vitamini A, D, E i K. Ovi se vitamini dugo zadržavaju u organizmu i nakupljaju se u njemu, pa ih treba uzimati s oprezom da ne bi došlo do hipervitaminoze. Namirnice koje sadrže potrebne vitamine: Vitamin A nalazimo u punomasnom mlijeku, siru, jetrima, morskoj ribi, kelju, špinatu, brokuli, mrkvi, endiviji, marelicama i dinjama Vitamin B1 sadrže integralne žitarice, smeđa riža, kvasac, tjestenina, kruh, mlijeko, riba, jetra, gljive, povrće, voće, bademi, orasi i soja Vitamin B2 nalazimo u mlijeku i mliječnim proizvodima, mesu, jetri, raznom voću i povrću, žitaricama i soji Vitamin B3 imamo u mesu, jetrima, ribi, kvascu, kikirikiju i integralnim žitaricama Vitamin B6 naći ćemo u mesu, jetrima, ribi, kvascu, špinatu, grašku, soji, jajima, bananama i kikirikiju Vitamin B12 sadrže bubrezi, jetra, riba, školjke, jaja, sirevi i mlijeko Vitamin C se nalazi u dosta namirnica, a najbogatiji su paprika, kelj, brokula, prokulice, kiseli kupus, špinat, rajčica, šipak, naranča, limun, mandarina, jagode i crni ribiz Vitamin D možemo naći u mlijeku i mliječnim proizvodima, ribi, ribljem ulju, žumanjku, kvascu i jetrima Vitamin E nalazi se u biljnim uljima, suncokretovom ulju, mlijeku, pšeničnim klicama, zelenom lisnatom povrću, bademima, kikirikiju, jajima i raznom voću Minerali Minerali su tijelu potrebni u vrlo malim količinama, no sve je raširenije mišljenja da su tijelu potrebniji i korisniji od vitamina jer su, zapravo, nosioci životnih funkcija i vrlo su važni za biokemijske procese. Za normalan i zdrav rad organizma potrebno je otprilike osamnaest minerala. Evo i namirnica koje sadrže najvažnije minerale: Bakar ćemo pronaći u kikirikiju, suncokretu, soji, kvascu, bademima, sezamu i grašku Cink se nalazi u govedini, siru, soji, oštrigama, pivskom kvascu i tunjevini Fluor je u luku, soji, špinatu, krumpiru, kelju, mlijeku i riži Folna kiselina nalazi se u orasima, kvascu, jetrima, bubrezima i zelenom lisnatom povrću Jod ćemo pronaći u bakalaru, haringama, rakovima i školjkama Kobalt se nalazi u crvenom mesu, soji, mlijeku, ribama i školjkama Magnezij nalazimo u bademima, smeđoj riži, zobi i lisnatom povrću Mangan možemo pronaći u raži, zobi, ječmu, špinatu, zelenoj salati i grašku Natrij se nalazi u usoljenim namirnicama Željezo ćemo pronaći u grašku, zobi, soji, oštrigama i goveđim i telećim jetrima