Learn about the importance of powerful micronutrients and common dietary mistakes that lead to micronutrient deficiencies.

With the rise in popularity of the "flexible diet" among fitness aficionados, macronutrients have become a major topic of discussion. And micronutrients began to seem like an outdated concept.

Moreover, even healthy lifestyle enthusiasts often do not know if they are getting enough and.

A public health and nutrition survey found that more than 50 percent of the country's adult population is deficient in at least five essential micronutrients - vitamins D, E and A, omega-3 fatty acids and magnesium.

Here is a quick overview of the micronutrients that are most often lacking in our diet. Why are they called indispensable, how to recognize the signs of their deficiency, and in what products are they contained in an amount that can fully meet your needs?

A big problem; 93% of people over the age of 19 receive less than the recommended average daily requirement.

Why is it irreplaceable. This fat-soluble vitamin helps your body absorb calcium, an essential mineral that keeps bones strong and healthy, participates in neuromuscular impulse transmission, activates multiple functions of the immune system, and reduces inflammation. Vitamin D may even be beneficial in maintaining normal body weight.

Deficiency symptoms. Inadequate vitamin D intake is usually indicated by bone pain and muscle weakness. Other likely symptoms include depression and chronic bowel problems.

Food sources. Few foods that contain vitamin D include oily fish, beef liver, cheese, egg yolk, and fortified foods (breakfast cereals, some brands of milk, artificial dairy products, orange juice and yogurt). Direct sunlight stimulates the synthesis of vitamin D in the skin, but people with darker skin colors and those living in northern latitudes usually do not have enough.

Vitamin D is found in fatty fish, beef liver, cheese, egg yolk, and fortified foods (breakfast cereals, artificial dairy products, orange juice, and yogurt)

Recommendations. Since not many foods contain vitamin D, I suggest taking it at a dosage of 2000-4000 IU to ensure that your needs are covered. I also recommend getting at least 15% of your calories from fat in order to create optimal conditions for the absorption of fat-soluble vitamins, which include vitamin D.

The second in the list of deficient micronutrients. More than 90% of adults receive less than the average daily requirement.

Why is it irreplaceable. Vitamin E is a fat-soluble vitamin that exists in eight chemical forms. The most active is alpha-tocopherol. This powerful antioxidant is involved in cellular signaling systems, gene expression, immune response, and muscle repair. Vitamin E is essential for the synthesis of prostaglandins, hormone-like substances that regulate all bodily functions, from blood pressure to muscle contraction.

Deficiency symptoms. Vitamin E deficiency is rarely clinically diagnosed. This condition manifests itself as muscle weakness, loss of muscle mass, abnormal eye movements, vision problems and, finally, liver and kidney dysfunction. However, low levels of vitamin E are ubiquitous and can manifest as digestive upset, hair loss, muscle weakness, slow wound healing, and leg cramps.

Food sources. Unlike vitamin D, many foods are high in vitamin E. Nuts, seeds, and vegetable oils lead the list of the best sources of alpha-tocopherol. Green leafy vegetables and fortified cereals are found in impressive amounts.

Nuts, seeds, and vegetable oils lead the list of the best sources of alpha-tocopherol. Considerable amounts are found in green leafy vegetables and fortified cereals

Recommendations. Make sure you get at least 15% of your total calories from fat. Make nuts, nut butters, seeds, and vegetable oils (such as coconut or canola oil) part of your daily diet.

According to the Expert Commission on Nutrition, inadequate intake is typical for 70% of the adult population.

Why are irreplaceable. Omega-3s are considered essential fatty acids because the body cannot synthesize them without support from dietary sources. These fatty acids are an integral part of cell membranes and help regulate blood lipids, blood clots and vasodilation. The concentration of omega-3 fats in the brain is high, so they affect cognitive and behavioral functions.

Omega-3s play a prominent role in body shaping. As part of cell membranes, omega-3 fats can increase the sensitivity of cells to insulin, helping the body use it more efficiently for energy and muscle growth. Interestingly, 8-week omega-3 supplementation (4 grams per day) significantly increases lean mass by lowering cortisol levels and increasing protein synthesis (muscle growth) by 30% by inducing the mTOR mechanism.

Deficiency symptoms. Omega-3 deficiency can cause fatigue, memory impairment, dry skin, heart problems, circulatory problems, mood swings, or depression. However, not everyone with an omega-3 deficiency will notice these symptoms.

Food sources. The three main omega-3 fatty acids are DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found in seafood; salmon, cod, mackerel, tuna, seaweed and seaweed are good choices; free-range chicken eggs and meat, grass-fed beef are suitable. A third acid, ALA, is found in dark green leafy vegetables, flax and hemp seeds, walnuts, and vegetable oils such as avocado and canola oil, flaxseed oil, peanut and olive oil. DHA and EPA are considered more beneficial than ALA because ALA must first be converted to one of the other two forms.

Recommendations. Try to include at least two oily fish meals on your weekly menu, or take a supplement with 1000 mg of premium fish oil that contains at least 300 mg of DHA in combination with 200 mg of EPA. Vegans can use seaweed oil. You should also cut back on foods rich in omega-6 oils that trigger inflammation. They are abundant in processed foods, corn, soybeans, safflower and sunflower oil, and vegetable oil blends.

The fourth line is occupied by magnesium; 54% of adults receive less than the average daily requirement.

Why is it irreplaceable. The role of magnesium is surprisingly diverse. For example, over 300 enzyme systems in the body depend on magnesium! These enzymes control everything from blood pressure to blood sugar levels, muscle function and nervous activity. Magnesium is essential for energy generation systems (oxidative phosphorylation, glycolysis) and DNA synthesis, bone formation, and muscle fiber hypertrophy. Muscle contraction, heart rate, and even connections in the nervous system are simply impossible without magnesium.

Deficiency symptoms. Magnesium deficiency is usually indicated by decreased appetite, nausea, vomiting, fatigue, and muscle weakness. However, long before the onset of clinical deficiency, insufficient magnesium intake can lead to anxiety, hyperactivity, insomnia, muscle spasms and cramps, and fibromyalgia. Some of the signs of aging (loss of muscle mass, increased blood pressure, and deterioration of nervous system function) may to some extent be associated with a lack of magnesium in the body.

Food sources. Good sources of magnesium are green leafy vegetables (spinach, beets), nuts (almonds, cashews), seeds (sesame and sunflower), fish, tofu, beans, whole grains (oatmeal, quinoa), bananas, dried fruit, and dark chocolate.

Good sources of magnesium are green leafy vegetables (spinach, beets), nuts (almonds, cashews), seeds (sesame and sunflower), fish, tofu, beans, whole grains (oatmeal, quinoa), bananas, dried fruit, and dark chocolate

Recommendations. There are enough dietary sources of magnesium, so the main goal is to minimize factors that reduce the level of magnesium in the blood, for example, sugary sodas, chronic stress, and taking diuretics. For most people, I recommend taking magnesium (in the form of magnesium citrate) in an amount of 200-300 mg per day. Epsom salts and magnesium oil spray can be used topically.

Vitamin A deficiency closes the top five problems. More than 45% of the population receive less than the average daily requirement.

Why is it irreplaceable.- a fat-soluble vitamin that improves vision, immunity, reproductive function and fetal development. Vitamin A also plays a critical role in maintaining the health and function of the heart, lungs, kidneys and other organs.

Deficiency symptoms. An insufficient intake of vitamin A can lead to night blindness, double vision, irritation and dryness of the skin, headaches, dizziness, nausea, muscle and joint pain, and imbalance.

Food sources. Foods high in vitamin A include organic meats, salmon and other fatty fish, green leafy vegetables, orange and yellow fruits and vegetables (peppers, carrots, pumpkin, cantaloupe, apricots, mangoes), dairy products, and fortified cereals.

Foods high in vitamin A include organic meats, fatty fish, green leafy vegetables, orange and yellow fruits and vegetables (peppers, carrots, pumpkin, melon, apricots, mangoes), dairy products, and fortified cereals

Recommendations. Most people don't need vitamin A supplements; they just need to eat more fruits and vegetables! Taking megadoses of vitamin A supplements can be dangerous, so it's best to stick with dietary sources.

It may seem like there is a lot of information, but completely ignoring micronutrients is a big mistake! In the long term, this can lead to dire consequences, and from an aesthetic point of view, it can slow down fat burning and muscle growth.

The first and foremost step is building a diet based on a variety of natural foods. By adding multivitamins, vitamin D and magnesium supplements to this, you are on the right path to a beautiful body, health and longevity.

Hello everyone! As everyone knows, the human body itself cannot produce minerals. But they are very important for our health and without them the body cannot function normally. Therefore, you need to eat foods in which trace elements and minerals are found in large quantities.

Trace elements and minerals have a good effect on our metabolism, and provide interaction between tissues and organs, muscles and nerves. By following a varied and balanced diet, you can easily provide your body with all the nutrients you need.

1) Legumes. They are often found in our food and are usually beans and peas. They are served on the table as a side dish for fried or stewed meat. But do not forget about lentils as well. Popular chefs believe lentils are best paired with fruit or fish. It doesn't matter what legumes you eat, the main thing is that they are always present in your diet. The fact is that they are also rich in iron, potassium, copper, zinc, manganese and magnesium.

2) Dried apricots. Surprisingly, dried apricots have more micronutrients than fresh ones. They contain a large amount of potassium. It is responsible for regulating water balance and also plays an important role in the transmission of pain.

But unfortunately, dried apricots contain not only trace elements, but also sugar. There are about 250 calories in 100 grams, so don't get too carried away while enjoying dried fruits.

3) Sea fish. You probably already know that sea fish is one of the best sources of iodine that our diet can provide. Most of all iodine is found in cod.

For humans, iodine is very important, since it is responsible for the normal functioning of the thyroid gland. Its deficiency can lead to serious disorders. Besides iodine, fish contains a lot of fluoride and selenium.

4) Porcini mushrooms. Unfortunately, they grow only to the forest, and are available to us seasonally. Use this time with benefit and delight yourself with mushrooms or just mushroom soup. In addition, mushrooms will be appropriate in a salad, as well as in rice and noodle dishes.

5) Amaranth, millet, nuts, cocoa powder, soy and dairy products are also rich in vitamins and microelements.

Here is the entire list of the richest foods in vitamins and minerals. Eat right, and your body will reward you with a strong immune system and the absence of various diseases!

Beauty is the main female weapon, and a slender and beautiful figure is her integral element. Since ancient times, the female sex has strived to have a "wasp" waist and has been diligently fighting overweight, mastering new diets in search of the most effective. And this, as everyone knows, is a rather complicated and nervous process. To date, nutritionists have prepared and compiled many diets, but a relatively new discovery is the vitamin diet. It is the most relevant and really effective in the summer, when freshly picked vegetables and fruits filled with the sun delight the eye and stomach. The use of this diet will strengthen the immune system and, over time, will induce the desire and habit of proper and healthy eating.

You are given two options for absolutely unique, correct and very healthy diets. This is a vitamin and vitamin - protein diet, the main element of which is food of plant origin. These diets not only promote fat burning, but also improve the functioning of the gastrointestinal tract, as well as speed up metabolism and at the same time allow you to maintain a certain supply of nutrients in the body, strengthening the immune system.

A vitamin diet for immunity includes the following types of foods in its main diet:

• vegetables;
• fruit:
• white meat;
• Fish and seafood;
• dairy products;
• porridge of dark varieties.

It is very important to consume 2 liters of liquid per day, preferably purified non-carbonated water, while dieting, and on the other days of the diet. The vitamin diet for weight loss also provides for abundant drinking in the form of fruit drinks, unsweetened compotes and herbal teas. The diet requires the elimination of alcohol from the general diet.

To begin with, the diet has a duration of 7 days, but it's up to you for how long you want to continue it. While observing it, it is advisable to lead an active lifestyle, trips to nature and hiking in the fresh air will keep you in a great mood for the whole day.

You can compose a balanced weekly menu for yourself, taking into account the required daily doses of vitamins. So, where do you find the essential vitamins and minerals you need:

1) Vitamin A - carotene (carrots, tomatoes, peppers, herbs);

2) Vitamin C increases immunity (citrus fruits, herbs, melon, etc.);

3) Vitamin E has a positive effect on the muscular system (wheat shoots, oatmeal, green peas);

4) Vitamins C, E, B, PP (in almost all vegetables and fruits);

5) Minerals: iodine, iron, fluorine, cobalt, zinc, manganese (honey).

We offer you an already developed and specially prepared for you vitamin diet menu. You can follow it, or you can make adjustments yourself and adjust the products to your taste.

Vitamin Slimming Diet

This option, with the exact adherence to this nutrition, is designed for 7 days and allows you to lose excess weight in the amount of 3-6 kg. It is recommended to consume a large amount of liquid in the form of purified mineral waters, natural juices and fruit drinks, herbal decoctions.

Day 1, Mon

Breakfast: millet porridge (on the water) + pumpkin, herbal tea.

Lunch: vegetable soup + turkey garnished with vegetables; juice or fresh.

Afternoon snack: baked apple + 1 tsp. honey

Dinner: buckwheat porridge (on the water).

Day 2, Tue

Breakfast: salad (grated carrots + apple + 1 tsp honey + raisins) + drinking herbal tea.

Lunch: mushroom soup with beans + vegetable stew + rosehip broth.

Afternoon snack: 70 g of dried fruits (prunes or dried apricots).

Dinner: vegetable cabbage rolls with tomato sauce + fruit drink.

Day 3, Wed

Breakfast: 2 boiled eggs + vegetable salad + boiled chicory.

Lunch: cream soup (carrot + cauliflower) + fish fillet baked in foil + vegetable juice.

Afternoon snack: mango fruits.

Dinner: vegetable risotto in vegetable broth + after 30 minutes. after eating a rosehip decoction.

Day 4, Thu

Breakfast: muesli + low-fat yogurt + fruit juice.

Lunch: salad (boiled chicken breast, baked eggplant, orange) + green tea with lemon.

Afternoon snack: banana.

Dinner: beetroot caviar + vegetable juice.

Day 5, Fri

Breakfast: salad (pumpkin + apple + lemon juice + 1 tsp honey).

Lunch: lean borscht with herbs + rosehip drink.

Afternoon snack: 2 mandarin fruits.

Dinner: 120 g. Low-fat cottage cheese +120 ml of natural yogurt + 1 tsp. honey + green tea.

Day 6, Sat

Breakfast: bran bread toast + 1 tsp. honey + green tea.

Lunch: vegetable soup + lettuce leaves + lemon juice for dressing + chicory infusion.

Afternoon snack: two green apples.

Dinner: pumpkin porridge + fruit juice.

Day 7, Sun

Breakfast: bran bread toast +1 tsp. honey + green tea.

Lunch: green borscht with chicken broth + vegetable salad + rosehip drink.

Afternoon snack: two slices of pineapple.

Dinner: seafood (shrimps) + pasta with tomatoes + fruit drink.

At the end of the seven-day diet, your body will not only lose weight, but also be saturated with useful and important micronutrients. However, you should not "sit up" for a long time on it, any long-term rejection of fat-containing food is fraught with negative consequences.

"Why is it necessary to give preference to the vitamin diet?" - you ask. The answer is obvious and simple! Vegetables and fruits contain in their composition all the necessary substances and vitamins for the work of your body, which are low in calories and fat, and bring you only benefit.

The next dietary option suggested by nutritionists is used for emergency weight loss - a vitamin - protein diet. If you follow all the recommendations, then in 10 days your body will get rid of 5-7 extra pounds. The main principles on the basis of which it is built are the exclusion of dangerous food groups in order to reduce the energy value of your diet, as well as the principle of separate nutrition.

Adherence to a protein-vitamin diet provides for nutrition 6 times a day, alternately consuming protein and vitamins, as well as the absolute exclusion of carbohydrates and fats. During this short period, adipose tissue decreases as much as possible, but you should not forget about the individual characteristics of your body. If you did not manage to lose the promised 7 kg, do not worry, such a course of nutrition can be repeated in two to three weeks.

So, now in more detail ... The vitamin - protein diet provides for a mandatory meal every 1.5 - 2 hours, the size of the portion depends on you. Do not make them big, because the body will get enough and a small portion, thanks to the frequent intake of food, you will not experience the feeling of hunger. Next, we have prepared several options for a similar diet for you.

Protein - vitamin diet menu number 1

The diet is presented for 1 day, if you are unable to eat the same foods for 10 days, you have the right to change it to a similar one.

8:00 - an omelet from 2 proteins.

10:30 - Boiled beets.

13:00 - Boiled chicken breast 150 gr.

15:30 - One medium grapefruit.

18:00 - Steamed saltwater fish.

20:30 - Two apples.

Protein - vitamin diet menu number 2

8:00 - boiled eggs.

10:30 - Orange or grapefruit.

13:00 - Boiled dietary meat.

15:30 - Two green apples.

18:00 - Baked or boiled fish.

20:30 - Orange or grapefruit.

Protein - vitamin diet menu number 3

8:00 - Two eggs (6 pcs of proteins) or an omelet, 2-3 times a week.

10:30 - Citrus fruits - sweets, pamelo, grapefruit, 2-3 times a week.

13:00 - Grilled meat 200 gr with lemon juice, preferably dietary.

15:30 - Two pears or apples.

18:00 - Fish 200 gr.

20:30 - ½ part pamelo, sweet or orange.

Many are puzzled by the question, is it necessary to take vitamins when dieting? Nutritionists do not give unequivocal answers, however, they confirm the obviousness of the intake of huge doses of vitamins rich in energy value. With both types of diets, the body receives, where vitamins of groups A, D, C, E, PP, N. are accumulated.

Before starting a diet, it is very important to prepare: first pass all the necessary tests, check your body and only then, according to the doctor's recommendations, start such a diet. Oftentimes, the frenzied pursuit of weight loss can lead to unwanted health problems, especially in people with liver and gastrointestinal problems. Consult a doctor or lose weight under their strict supervision.

For the treatment and prevention of diseases, doctors, as a rule, recommend taking certain vitamins as part of complex therapy. But it is absolutely not necessary to buy vitamins only in pharmacies - many substances irreplaceable for our body that it is not able to synthesize on its own are contained in familiar products. In order to make up for the lack of any vitamin, a change may be quite sufficient. By being creative in promoting your health, you can also delightfully diversify your daily menu.

Properties of vitamins and minerals

Vitamin C

Vitamin C increases blood circulation and heart rate, thereby contributing to normal metabolism. In addition, a sufficient amount of vitamin C ensures that the body produces collagen protein, which is the basis of connective tissue.

Ascorbic acid increases resistance to infections, so it is often prescribed for the treatment of ARVI and similar diseases.

B vitamins

These vitamins - and there are only eight of them - help to recuperate with increased stress or with a general depletion of the body. Despite the fact that they are combined into one group, their functions have specific differences. As an example: vitamin B2 reduces eye fatigue, promotes the greatest saturation of cells with oxygen, and is prescribed for visual impairments.

Vitamin E

The most important function of this vitamin is to control reproductive function. In addition, vitamin E is essential for tissue regeneration, strengthens the walls of blood vessels, has a beneficial effect on the health of muscles and nerves, and prevents various inflammations.

Phosphorus P

Is a "building material" of cells, is part of hormones, has a positive effect on the brain

Zinc Zn

It is necessary for the work of the pancreas and prostate glands, the synthesis of sex hormones.

Calcium Ca

Its most important role is in the formation of skeletal bones and a decrease in vascular permeability.

Animal food

Almost all products of animal origin in abundance contain substances necessary for the human body:

• Beef liver: contains vitamins A, D, B1 (thiamine), B6 ​​(pyridoxine), B12 (cyanocobalamide), B2 (riboflavin)
• Fish: vitamin D
• Eggs: vitamins B1, D
• Milk and dairy products: vitamins A, D, E, C, almost all B vitamins, calcium and iron
• Fish oil: phosphorus, vitamins A and D

Vegetable products

What foods contain the most vitamins? The record holders for the content of vitamins among plants are:

• Green onions: vitamins A, B1, B2, C, as well as calcium, potassium, manganese and niacin (vitamin PP)
• Oranges: vitamins C, E, B3
• Rosehip: Vitamin A
• Lemon: vitamin C
• Carrots: Vitamin A.

How to organize proper nutrition

Food must be treated with respect and carefully compose your diet - after all, our body will be "built" from those foods that we eat. Therefore, it is not so important to know which of the products has the greatest "set" of certain vitamins, rather, it is necessary to choose among them exactly those that can replenish the necessary substances.

If the doctor diagnosed you with a lack of any vitamin or a whole group of them, then at first you can take one or another vitamin complex bought at a pharmacy, while at the same time selecting for your table natural sources of replenishment of substances necessary for the body - foods with a high percentage of content missing minerals or vitamins.

Moreover, it is absolutely not necessary to radically change the diet - to become, for example, a vegetarian. It is enough to add to meat dishes, for example, vegetables that you have not previously used as a side dish. You can make it a rule to buy previously unusual fruits, in which the substances you need are contained in large quantities. The main thing is not to treat self-care as boring and difficult.

Vitamins for children: useful substances in the consumed food

Average daily intake of vitamins has been calculated for children and adults. Also, the quantitative values ​​of nutrients contained in food have been carefully measured. A child should be taught to a healthy lifestyle in the family.

Do not force children to eat what they stubbornly reject. Better to find healthy substitutes for popcorn, colas, chips, and questionable chocolates. Sweets such as raisins, kumquats, dried apricots, prunes and the like will not only benefit the child - they are often much tastier than all kinds of cookies, crackers and other snacks, whose health value is not even zero, but definitely negative.

Dr. Komarovsky is doing a huge explanatory work, designed to reasonably and competently relate to the health of the child. If you have not read his books yet, then as a source of introductory and useful information, you can use the video with his participation - there are more than enough of them on the Internet.

Discussion

Comment on the article "Which foods contain the most vitamins"

7 foods high in magnesium. Find out the level of magnesium in the body for 1 ruble. Vitamins Ayherb Magnesium B 6. Please advise what is a good analogue of Magnesium B 6 for a child of 7 years old for Lack of magnesium What foods contain the most vitamins.

Section: Diets (What foods contain proteins). Check out other discussions on "Which Foods Contains Protein": 7 Protein-Rich Foods - Except Meat and Milk.

To make up for a lack of any vitamin, a change in diet may be sufficient.

What foods do they contain? Maybe you need what vitamins from the pharmacy to give your child? Yes, almost all products contain certain vitamins, somewhere more, and somewhere less - vegetables and fruits, dairy products, mushrooms, chicken, fish, seafood, nuts.

Check out other discussions on the topic "Dairy is a source of vitamins": Great food. 12 sources of calcium besides dairy products. Fish, legumes, fruits, and other calcium-rich foods and drinks.

What foods contain the most vitamins. Vitamins for children: fun and delicious. advise Aicherba vitamins for a 2-year-old child. What vitamins does the child's body produce on its own?

What foods contain the most vitamins. Vegetables and fruits in spring: how to preserve vitamins?

There are a lot of articles where I write about 10% of the total calories per day. I found several articles where it is indicated that an adult per day. An interesting article is just about fats: Those who believe that fat should not be contained in the diet at all will be completely wrong.

Products and blood clotting !. Nutrition, vitamins, medicines. Pregnancy and childbirth. They are found in raspberries, blackberries, blueberries, figs, lemon, cranberries, oranges, grapefruit, lingonberries, apricots, plums, cherries, and grapes.

They are rich in vitamin C, P and folic acid, contain a complex of B vitamins and rare vitamin K, and red and orange fruits in broth, parsley, dill, ripe soft fruits and berries in their raw form, which foods contain folic acid. I myself!

Foods fortified with vitamins. Girls, hello. And how do you feel about complementary foods, which have been added. The diet enriched with vitamins keeps the immune system strong and has a lot of energy. What foods contain the most vitamins.

This can be from a very large excess of vitamins, but in our life this is unrealistic. Only A and D accumulate in the body. Here you need to be careful with them, not How to take vitamins correctly. What you need to know about vitamins? Print version. To the content.

For specialists: which vitamins are better? Medications. Children's medicine. Child health, illness and treatment, clinic, hospital, doctor, vaccinations. I would like to ask experts which vitamins are better absorbed and do not cause allergies.

Here's an article I liked once: Multivitamins contain a prophylactic dose of vitamins. This is what I always fear the most. The diet should be harmonious, nevertheless ... In my case, dairy products are periodically prohibited, and my bones ...

What foods contain the most calcium, except dairy. the most calcium-rich foods are still dairy products. it is also in bananas. well, in vitamins. swallow vitamins with calcium. I drink 4 glasses of milk a day + kefir ...

The likelihood of going over vitamins from foods, even fortified ones, is negligible and can be dangerous only for some. But he has a poor appetite, eats very little in general, and therefore I am worried that he is getting enough necessary vitamins and minerals ...

Calcium, phosphorus, vitamins and more. Dogs. Pets. Keeping pets - food, care, treatment of dogs Calcium, phosphorus, vitamins, etc. Owners of Bordeaux, if you remember in what dosages they gave their puppies calcium and vitamin D ...

Diathesis or lack of vitamins .. Allergy. Children's medicine. Child health, illness and treatment, clinic, hospital, doctor, vaccinations. Oh, today we have a new problem. I don't even know that this is a further development of diathesis or a lack of vitamins.

Tell me, please, which foods contain vitamin A? It is noted that the amount of vitamins changes in accordance with the color of products in a reddish-yellow color: the more intense this color, the more vitamin in the product.

Adhering to the principles of proper, balanced nutrition, it is necessary to provide your diet with foods that contain substances necessary for the vital activity of the body. It is a mistake to think that by giving up fats and carbohydrates, the weight will automatically return to normal, and toxins will stop accumulating. All vitamins and microelements must be kept in a certain rate, you just need to learn to choose the "right" foods.

How to eat right: a balanced diet

The most important condition is that nutrition must be balanced, that is, the content of proteins, fats and carbohydrates in foods, as well as all necessary and trace elements must be in the norm necessary for the body.

• Try to avoid drinking alcohol and carbonated drinks.
• Do not overuse semi-finished products, as well as pickles, marinades, fried and smoked foods.
• Remember that food colors, preservatives and various flavor enhancers are very unhealthy.
• Meat and fish are best steamed or grilled.
• Be sure to run tap water through a filter.
• If you don't know how to eat right, eat as many vegetables and fruits as possible, especially seasonal ones.
• If possible, replace sugar with natural honey.
• For a balanced diet, include herbal teas and spices in your diet along with proteins, fats and carbohydrates.

The functions of proteins, fats, carbohydrates and the products in which they are contained will be discussed below.

Squirrels in a balanced diet, it is a building material that is used for the regeneration of cells and tissues, as well as for the growth of the body. They are composed primarily of amino acid molecules.

Main functions:

• control over the formation of T-lymphocytes;
• control of phagocytosis;
• synthesis of group M immunoglobulin;
• production of lymphocytes in the thymus gland.

Protein-rich foods for a balanced diet:

• milk and dairy products
• bread, cereals
• legumes
• nuts

Fats are nutrients that give the body energy. After processing, fats are absorbed by the lymphatic capillaries and enter the bloodstream. The benefits of fats are the higher, the higher the content of polyunsaturated fatty acids in them, on which human health and longevity directly depend: after all, the main purpose of these acids is to collect, bind and neutralize all substances harmful to our body and unnecessary to it.

Main functions:

• control the activity of cells that process toxic substances;
• have antibacterial and anti-inflammatory effects;
• contribute to the death of tumor cells (polyunsaturated fatty acids).

Fat-rich foods:

• fatty meats;
• eggs;
• milk, butter, cheese, cream.

Foods rich in polyunsaturated fatty acids:

• fatty varieties of sea fish (salmon, herring, mackerel);
• vegetable oils (sunflower, olive, linseed, rapeseed);
• nuts and seeds.

Carbohydrates are nutrients that are the body's main source of vital energy. In the process of digestion, they are converted into monosaccharides, and then into glucose, which enters into.

Main functions:

• control over the activity of cells that process toxic substances.

Carbohydrates are found in large quantities in the following foods:

Trace elements- these are chemical elements contained in the body in low concentrations, which are necessary for its normal functioning.

The most noticeable blow to the immune system is a deficiency, which is necessary for the normal functioning of the circulatory system.

With its lack, the level of hemoglobin in the blood decreases, as a result of which all tissues and organs of our body begin to suffer from oxygen starvation.

In addition, zinc and selenium are extremely important for maintaining immunity.

Main functions:

Micronutrient-rich foods:

• liver, buckwheat, beets, nuts, seeds (iron);
• apples, papaya, tomatoes (potassium);
• citrus fruits, oysters, cereal grains, mushrooms, grapes, walnuts (selenium);
• mussels, crabs, carrots, cauliflower, ginger (zinc);
• garlic (sulfur);
• seaweed, sorrel, persimmon, feijoa (iodine).

Garlic is one of the most effective natural immunomodulators.

For the first time its antiseptic properties were scientifically substantiated by Louis Pasteur in 1858. However, people have noticed the unique ability of garlic to resist diseases for a very long time. Even in ancient Egypt, it was given to the builders of the pyramids to strengthen their strength. And in ancient Greece, this product was included in the diet of athletes who participated in the Olympic Games.

In adolescents, including those in wealthy families, there is often a concomitant nutritional iron deficiency due to age-related nutritional characteristics (the so-called "adolescent diet" - chips and cola). In girls, iron consumption increases even more against the background of the first menstrual blood loss.

Delicious and simple recipes for proper, healthy nutrition (with photo)

Below are some easy-to-cook recipes for a healthy, balanced diet.

Spicy summer salad

Ingredients:

4 ripe avocados, 1 pink grapefruit, 1 red onion, 1 large handful of mint leaves, 3 tbsp. tablespoons of olive oil, 1 teaspoon of liquid honey, 1 teaspoon of mustard.

Peel and grate the onion. Peel the avocado, remove the seeds, and cut the flesh into slices. Peel and slice the grapefruit. Combine olive oil, honey, onion and mustard in a bowl. Add avocado, grapefruit and mint leaves, mix thoroughly. Serve this nutritional recipe salad as a snack.

Andalusian salad

Ingredients:

1 head of lettuce, 4 oranges, 2 carrots, 1 bunch of cilantro, juice of 1 lemon, 150 ml of apple juice.

Peel and grate carrots, chop cilantro. Peel the oranges, cut them into wedges. Disassemble the salad into leaves and chop. Mix all the ingredients in a bowl, season with salt, apple and lemon juice and mix well. It is recommended to prepare this salad with a balanced diet recipe just before consumption.

Nettle soup

Ingredients:

450 g of fresh young nettle, 1 onion, 2 cloves of garlic, 400 g of potatoes, 1 liter of vegetable broth, 25 g of butter, 150 ml of cream, salt and pepper to taste.

Peel and chop the onion, crush the garlic. Melt the butter in a large saucepan and fry the onion and garlic for 10 minutes. Chop nettles, peel and chop potatoes. Add them to a saucepan and fry for another 2 minutes. Then pour the broth, cover, bring to a boil and cook for 15 minutes. Salt, pepper, mix well. Pour in the cream and serve.

See how these recipes for proper nutrition look in the photo presented on this page:

Beetroot with sesame seeds

Ingredients:

4 young small beets (with tops), 2 teaspoons of sesame seeds, 1 tbsp. spoon of soy sauce, 1 tbsp. spoon of olive oil, 1 tbsp. spoon of chopped ginger root, 2 carrots.

Peel the beets, cut into cubes and steam for 30-40 minutes, until soft. Hold the tops for a couple of 3-4 minutes, until they slightly wither. Peel and grate the carrots. Fry the sesame seeds in a dry skillet until brown. Combine the soy sauce, olive oil and ginger in a blender. Then add the rest of the ingredients and mix well. It is recommended to prepare immediately before use.

Guava puree

Ingredients:

12 guava fruits, 115 g of icing sugar, 125 ml of lemon juice, 1/2 teaspoon of vanilla extract.

Cut the guava in half, add 1 glass of water and simmer for 8 minutes. Let cool, then pass the pulp through a sieve; discard the seeds. Place the guava pulp in a large saucepan, add the powdered sugar, lemon juice and vanilla extract. Stir, bring to a boil, then simmer this delicious nutritional recipe puree over low heat for 10 minutes until thickened.

Sweet and sour lentils

Ingredients:

250 g red lentils, 2 tbsp. tablespoons of olive oil, 2 dried chili peppers, 1/2 tsp. of mustard seeds, 2 tbsp. spoons of soy sauce, 1 tbsp. a spoonful of granulated sugar, 4 tbsp. tablespoons of pineapple juice, 1 tbsp. spoon of white wine vinegar.

For this simple nutritional recipe, finely chop the chili peppers. Place lentils in a saucepan, add water and bring to a boil. Cover and simmer for 40 minutes, then drain. Pour oil into a frying pan and fry pepper and mustard in it for 3 minutes. Add soy sauce, granulated sugar, pineapple juice, vinegar, mix everything well and pour the resulting mixture over lentils. Add 125 ml of water, stir and cook for another 10 minutes.

Garnish with walnuts, apples and celery

Ingredients:

225 g walnuts, 2 apples, 2 celery stalks, 1 large onion, 85 g butter, 350 g bread crumbs, 1 large egg, 125 ml milk.

Finely chop the onion and celery, chop the nuts. Peel and chop apples, beat an egg. Fry the onions and celery in a skillet in butter. In a bowl, combine apples, bread crumbs and walnuts. Add onion, celery, egg, pour in milk and mix well. Put the garnish prepared according to the recipe for correct and healthy nutrition on a baking sheet and bake in a preheated oven at 180 ° C for 30 minutes.

Dessert with dried apricots and cashews

Ingredients:

50 g oatmeal, 50 g cashews, 150 g dried apricots, 100 g raisins, 4 tbsp. tablespoons of fresh orange juice, 2 tbsp. tablespoons of sunflower seeds, 2 tbsp. tablespoons of pumpkin seeds.

Place the oatmeal and cashews in a dry skillet and sauté over medium heat for 3 minutes, stirring occasionally, until golden brown. Let the mixture cool. Finely chop dried apricots, put them together with raisins in a kitchen processor, pour orange juice into it and turn it all into puree. Transfer it to a bowl. Finely grind oatmeal, nuts and seeds in a kitchen processor. Add them to the fruit puree and stir until smooth. Put this dish according to the recipe for proper nutrition in a bowl, flatten and refrigerate for 1 hour.

Date bars

Ingredients:

125 g unsalted butter, 200 g finely chopped dried dates, 125 g flour, 1 teaspoon of baking soda, 115 g granulated sugar, 125 g oatmeal, 4 tbsp. tablespoons of sunflower seeds.

Put the dates in a saucepan and add 1 glass of water to them, bring to a boil. Then reduce heat and cook for 20 minutes, until the dates are soft and the water is completely absorbed into the fruit. Use a blender to puree the dates and chill. Preheat the oven to 180 ° C. Meanwhile, combine flour, baking soda, granulated sugar, oatmeal and seeds in a bowl. Add oil and grind well. Place 3/4 of the mixture in a greased dish and tamp with a spoon. Then lay out the next layer - date puree and, finally, the third - the rest of the mixture. Bake for 25 minutes until golden brown, then let cool. Cut into 16 pieces (bars).

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