http___www.krenizdravo.com_prehrana_b-kompleks-vitamini-zasto-su-vazni-za-zdravlje_1.xml
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When I was younger I used to love reading the backs of food, and finding out what all the nutrients did for my body. I found this the other day, and thought I should share. I will also add, if I find more. But this is pure for nutrients that you ingest. Remember you should be able to get most of these nutrients in your normal diet. Crash dieting can not only affect your health but your hair as well! I personally don't take vitamins to grow my hair, but to increase my over all health. Make sure you do not exceed the recommended daily allowance/ intake. As too much of certain vitamins/ minerals can have adverse affects including toxicity. And if not that you'll just be wasting your money, because your body will take what it needs, and excrete the rest Vitamins Vitamin A: Promotes normal growth, healthy teeth, nails, hair, bones, glands. Essential for night vision. found in:Fish liver oils, dairy products, liver, dark green/yellow vegetables, pumpkin. Vitamin B1/Thiamin:essential for healthy growth of hair, skin, muscles, brain and nervous system. found in: Green vegetables, corn , potatoes, oats, rice plums, raisins, nuts, yeast, ham. Vitamin B2/Riboflavin:Prevents dandruff and helps with the absorption of iron. found in:Liver, cheese, milk, eggs, avocados, green/yellow vegetables, grains, nuts. Vitamin B3/ Niacin: increases blood flow to the follicle to produce hair growth. found in: Lean meats, liver, poultry, fish, cheese nuts, prunes, potatoes. Vitamin B5/Pantothenic Acid: Produces hair growth and stimulation of new growth found in: Beef, chicken, liver, eggs, salmon, clams, royal jelly, rice, avocados, grains, nuts. Vitamin B12/Cyanocobalimin: Stimulates hair growth found in: Beef, liver, egg yolks, crab, clams, sardines, salmon, oysters, herring. Vitamin H/ Biotin: Thickens the hair strand found in: royal jelly, nuts, egg yolks, chicken, soy beans, sardines, yeast, milk. Choline Bartrate:Keeps the hair root moist Folic Acid:Cell renewal to grow hair found in: Liver, grains, nuts, yeast, dates, oranges, green leafy vegetables, brown rice. Minerals Copper: Prolongs your original hair colour found in: Liver, shellfish, nuts, dry beans, oats, raisins, broccoli, drinking water, garlic, avocados. Iodine: Regulates the thyroid hormone for hair growth. found in: Shellfish, cod liver oil, milk, garlic, cheese, soy beans, mushrooms. Iron: Helps reduce balding-Hair falling from the root, red blood cell production, which aids oxygen being carried to all tissues that need it found in:Liver, meats, eggs, nuts, grains, raisins, green vegetables, beetroot, soy beans. Manganese: Produces growth of the hair and nails. found in: Liver, green vegetables, beans, grains, egg yokes, nuts, seaweed, pineapple. Selenium: Strengthens hair strands found in: Seafood, meat broccoli, onions, tomatoes, yeast, corn oil, brown rice, molasses. Zinc: Produces hair growth and maintains natural hair colour found in: Shellfish, liver, poultry, nuts, egg yokes, lamb, green vegetables, seeds, soy beans.
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B kompleks vitamini – zašto su važni za zdravlje? Vitamin B kompleks sadrži osam vitamina B, B1, B2, B3, B5, B6, B7, B9, B12, a oni igraju vrlo važnu ulogu u održavanju zdravlja našeg tijela. Te esencijalne hranjive tvari pomažu pretvoriti hranu u energiju, ne dopuštajući tijelu da ostane bez nje tijekom dana. Iako nabrojeni vitamini B rade zajedno, svaki od njih ima neke svoje prednosti. B1 (tiamin) B1 se često naziva anti-stres vitaminom zbog svoje sposobnosti da zaštiti imunološki sustav. Nalazi se u cjelovitim žitaricama, kikirikiju, grahu, špinatu, kelju, pšeničnim klicama i drugim niskokaloričnim namirnicama. B2 (riboflavin) Ovaj B vitamin djeluje kao antioksidans u borbi protiv slobodnih radikala, a može spriječiti rano starenje i razvoj bolesti srca. Riboglavin je također bitan za proizvodnju crvenih krvnih stanica koja omogućava prijenos kisika u cijelom tijelu. Nekoliko istraživanja ukazalo je na to kako B2 može pomoći u spriječavanju migrene. B2 vitamin možete naći u bademima, riži, mlijeku, jogurtu, jajima, prokulicama, špinatu i soji. B3 (niacin) Jedna od primarnih koristi niacina je povećanje HDL (“dobrog”) kolesterola, a uspješno liječi i akne. Niacin možete pronaći u kvascu, mlijeku, jajima, grahu i zelenom povrću. B5 (pantotenska kiselina) Malu količinu vitamina B5 možemo naći gotovo u svim prehrambenim skupinama. Pantotenska kiselina pomaže tijelu pretvoriti hranu u energiju, a nužna je za zdravu kosu, kožu, oči i jetru. Vitamin B5 je ključan u stvaranju eritrocita, spolnih hormona i hormona stresa. Važan je i u održavanju zdravlja probavnog sustava i pomaže tijelu iskoristiti druge vitamine i sintetizirati kolesterol. Možete ga pronaći u avokadu, jogurtu, jajima i povrću. B6 (piridoksin) Zajedno s vitaminima B12 i B9, vitamin B6 pomaže u reguliranju razine aminokiselina. Piridoksin pomaže u proizvodnji serotonina melatonina i norepinefrina što pomaže kod nesanice i raspoloženja. Neka istraživanja pokazala su kako vitamin B6 može smanjiti upale kod artritisa. Možete ga pronaći u sjemenkama suncokreta, siru, smeđoj riži, mrkvi, tuni i lososu. B7 (biotin) Vitamin B7 je zaslužan za zdravu kosu, kožu i nokte. Pomaže ljudima s dijabetesom jer kontrolira visoke razine glukoze u krvi. Ovaj vitamin B je posebno važan tijekom trudnoće jer je bitan za normalan rast djeteta, a možete ga pronaći u ječmu, kvascu, krumpiru, cvjetači, žumanjcima, orasima i ribi. B9 (folna kiselina) Folna kiselina može pomoći kod depresije i gubitka pamćenja. Ovaj vitamin je posebno važan za trudnice, jer podržava rast djeteta i spriječava neurološke urođene mane. Možete ga pronaći u tamnom lisnatom povrću, šparogama, repi, korjenastom povrću, mlijeku, pšenici, grahu i lososu. B12 (kobalamin) B12 vitamin je timski igrač, radi sa B9 vitaminom u proizvodnji crvenih krvnih stanica. Vitamin B12 najčešće nalazimo u proizvodima životinjskog porjekla, ali može se naći i ponešto namirnica za vegane i vegetarijance. Možete ga pronaći u ribi, školjkama, mliječnim proizvodima i jajima. Strauss kapi za srce Osiguravaju optimalan dotok krvi u srce. ARTEROprotect Doprinosi održavanju normalne funkcije srca.