VITAMINS IN FOOD

Vitamins in foods and how to save them

The main source of vitamins is food for humans (see table).. The content of vitamins in the diet can vary and depends on various factors: the grade and type of product, process and terms of storage, the nature of technological processing of food, food choices and eating habits. An important role is played by the composition of the food.

Sources of vitamins from plants and animals

Vitamin Herbal Products Products of animal origin A Carrots, citrus Butter, cheese, eggs, liver, fish oil Beta-Carotene Carrots, parsley, spinach, spring greens, cantaloupe, tomatoes, asparagus, cabbage, broccoli, apricots D Milk, eggs, fish oil, cod liver oil, fatty fish E Corn, sunflower, olive oil, peas, sea buckthorn To Green leafy vegetables, spinach, Brussels sprouts, cauliflower and belokachannaya, whole-grain cereals In one Brewer's dried yeast, pork, wheat germ, oats, nuts (hazelnuts) In two Yeast extract, wheat germ, wheat bran, soy beans, broccoli Liver, egg yolk, cheese PP Green vegetables, nuts, whole grain cereals, yeast Meat, including chicken, liver, fish, milk, cheese In 5 Yeast, legumes, mushrooms, rice Liver, meat by-products In six Germ and wheat bran, green leafy vegetables Meat, liver, fish, milk, eggs In nine Nuts, green leafy vegetables, beans, wheat germ, bananas, oranges Eggs, meat offal In 12 Yeasts, algae Liver, kidney, eggs, eggs, cheese, milk, cheese, meat, fish H Egg yolk, liver, kidneys

With the predominance of dietary carbohydrates the body needs more vitamin B ₁ , B ₂ and C. With a lack of protein in the diet reduces the absorption of vitamin B ₂ , niacin, vitamin C, disrupted conversion carotene into vitamin A. In addition, a huge difference in reducing income vitamins in the body is the use of highly refined products (sifted white flour, white rice, sugar, etc.), of which all the vitamins removed during processing. Another problem of human nutrition, especially in cities, is eating canned food.

Currently used in commercial agriculture cultivation techniques of vegetables and fruits resulted in the amount of vitamins A, B ₁ , B ₂ and C declined in many vegetable crops by 30%. For example, vitamin E is almost completely disappeared from the lettuce, peas, apples, parsley. The amount of vitamins in spinach one crop can be up to 30 times less than in other green crops. In other words, even a strictly balanced diet does not always provide the body's need for vitamins.

Vitamin content of foods can vary substantially:

• When boiling milk quantity it contains vitamins significantly reduced.
• On average, 9 months, Europeans eat vegetables grown in greenhouses or after prolonged storage. These products have lower levels of vitamins than vegetables from the open ground.
• After three days of food storage in the refrigerator lost 30% of vitamin C (at room temperature, the figure is 50%).
• During thermal processing of food is lost between 25% and 90-100% of the vitamins.
• In the light break vitamins (vitamin B ₂ is very active), vitamin A is exposed to ultraviolet rays.
• Peeled vegetables contain far less vitamins.
• Drying, freezing, mechanical processing, storage in metal bowl, pasteurization reduces vitamin content of the original product.
• Vitamin content in vegetables and fruits are very large variations in different seasons.

USE OF VITAMINS

Vitamins for children

Today, as in other matters, and always, at a reception at the pediatricians parents are often asked about the necessity of taking vitamins or, conversely, the absence thereof, on the effectiveness and safety of a certain vitamin complexes in their children, as well as how it is they should be preferred and why.

So, the answer to the first question, we need today to our children vitamins, we emphasize that the use of multivitamin supplements Russian children and adolescents is fully justified state polyhypovitaminosis population, confirmed by numerous studies Institute of Nutrition (Tutelyan VA, VB Spirichev ., 1999, 2000). The content of vitamins in the diet can vary and depends on various factors: the grade and type of product, process and terms of storage, the nature of technological processing write. Eating canned food is also a big problem in this regard. Drying, freezing, mechanical processing, storage in metal bowl, pasteurization and many other achievements of civilization reduces the vitamin content of foods. After three days of storage products the percentage of vitamins significantly reduced. But an average of 9 months or more, the people of our country to eat vegetables and fruits, frozen, long stored or grown in greenhouses. Storage cabbage at room temperature 1 day entails loss of vitamin C by 25%, 2 days - 40%, 3 days - 70%. When frying pork loss of vitamin B 35%, fire - 60%, cooking - 80%.

Insufficient intake of vitamins from food leads to hypovitaminosis, which do not have well-defined clinical picture. Their symptoms may be non-specific symptoms such as fatigue, weakness, poor concentration, low efficiency, poor resistance to infection, irritability, changes in the skin and mucous membranes.

That is why the question that faced doctors most often - it's not even the need for correction of vitamin and vitamin complexes which is to be preferred and why.

The first requirement when choosing a multivitamin complex for prevention courses for children is obvious - the balance (ie, in the presence of all the necessary vitamins) and maximum proximity to the daily doses of vitamin needs.

The second important point that should always pay attention to parents - is a form of release. In children, the most preferred form of liquid (syrup), which is the best "child form", and is easy to use and dosage.

Vitamins and Dental

Vitamins and other biologically active substances are widely used for the prevention and in the treatment of diseases of maxillofacial area. Showing high biological activity at very low doses, they are necessary for normal cell metabolism and trophic tissue, plastic exchange, energy transformation, the normal operation of all the organs and tissues, the maintenance of vital functions such as growth and tissue regeneration, immunological reactivity.
All vitamins are divided into fat-soluble (vitamins A, D, E and K) and water-soluble (B vitamins and vitamin C). At present time, more than 30 vitamins and vitamin-like substances. Most of them are of different enzymes and co-enzymes involved in the regulation of carbohydrate, protein, fat and mineral metabolism in the maintenance of cell structure, resistance to adverse environmental factors. The absence of any of the vitamins in the diet leads to a lack of education in the body certain vital enzymes and, as a consequence, to the specific metabolic disorders.
The main source of vitamins in the human body - food. Some vitamins (group B, and K) is synthesized by the microflora of the large intestine, or may be formed in the body during an exchange of similar chemical composition of organic matter (vitamin A - from carotene, vitamin D - of sterols in the skin under the influence of ultraviolet rays, vitamin PP - from tryptophan). However, the synthesis of vitamins in the body is small and does not cover the total demand for them. Fat-soluble vitamins can accumulate in the tissues of the body, and most of the water-soluble vitamins (except vitamin B ₁₂ ) is deposited, so the lack of them leads to faster deficit and they must be ingested regularly.
Typically, most not only patients, but also doctors, not counting vitamins as medication, think that the more they take, the better. Remember, however, that the introduction of high-dose vitamin supplements include protective mechanisms to rapid elimination from the body of excess (Tishchenko, LD, 1987).
In most countries, there are valid and approved by health standards recommended intake of vitamins, because the insufficient intake of vitamins in the body develop hypovitaminosis, in severe cases - avitaminosis, and with an excess - hypervitaminosis with the characteristic symptoms of each vitamin.
Along with the well-known causes of hypovitaminosis (lack of vitamins from food, diseases of the gastrointestinal tract and liver, and some forms of fermentopathy violating formation of the active form of vitamin, increasing the consumption of vitamins in these physiological and pathological conditions, as rapid growth, pregnancy, lactation, thyroid disease, diabetes, fever, severe physical or neuropsychiatric burden, stress, infections, intoxication, and the period of convalescence, smoking, alcoholism, worm infestation, low immunity, use of certain medications, living in unfavorable environmental conditions), the possibility of their development in the irrational use of vitamins themselves.
Thus, the introduction of a large amount of vitamin A enhances the symptoms of hypovitaminosis D and increases the body's need for vitamins C and B ₁ , administration of large doses of vitamin B ₁ increases the excretion of vitamin B ₂ , increasing the dose of vitamin C increases the urinary excretion of both vitamin C, and vitamin B ₁₂ , etc. In addition, the need for vitamins can vary with nutrition (eg, carbohydrate diet increases the need for vitamins B ₁ , B ₆ , and C, with an excess of protein in the diet - the vitamin B ₂ , B ₆ and B ₁₂ , the shortage of food protein reduces the absorption of vitamins B ₂ , C, niacin, disturbed conversion of carotene into vitamin A, etc.).
According to the Institute of Nutrition of the Russian Academy of Medical Sciences of the most common and the most dangerous to health malnourished children and adult population of Russia is inadequate intake of vitamins, especially vitamin C, B ₁ , B ₂ , folic acid. Moreover, vitamin deficiency is found not only in the spring, but in summer and autumn. Particularly suffer from teenagers, the elderly, business people, pregnant women, nursing women, and people who abuse alcohol and smokers.
You can make up for a deficiency of vitamins through diet, relevant content of fruits, vegetables, animal products.
However, the content of vitamins can vary significantly depending on the grade and type of food, the presence of preservatives in their composition, method of cooking, the characteristics of storage (eg, prolonged or improper storage). It should also be noted that the content of vitamins in fruits and vegetables are widely varied, depending on the season.
Calculations show that even the most well-balanced and varied diet of 2,500 calories (which corresponds to the average energy consumption of modern man), is deficient in most vitamins by 20-30%.
With a deficit of vitamins reduced regeneration, so often are the initial signs of hypovitaminosis stomatitis, gingivitis, glossitis, and therefore it is dentists diagnose them first.
Often, doctors and patients the question arises: how to use vitamins, in what doses and what drugs are best to use. Vitamins must be ingested with food, so they should be taken with food or immediately after meals. As for the doses and combinations of vitamins, it all depends on the purpose of their appointment.Vitamins are used as replacement therapy (for the treatment of hypo-and avitaminosis) or vitamin adaptation (to increase the resistance of the body, speed up the regeneration of tissues, maintaining normal metabolism and prevention of relapse of chronic diseases), are appointed rather long courses at doses close to their daily needs. Using vitamins to drug therapy, prescribers in doses exceeding the daily requirement, but shorter courses.
Since the individual biochemical processes are catalyzed simultaneously by multiple interacting with vitamins, to achieve full biological activity of the food should be introduced into the diet correctly selected qualitative and quantitative relationship between self and other nutrients balanced multivitamin complexes. This takes into account the peculiarities of interaction of vitamins. Thus, vitamin B ₁ prevents oxidation vitamin C;, in turn, inhibits the accumulation of ascorbic acid, vitamin A in the liver, and vitamin E retards oxidation of vitamin A. Vitamin D toxicity is reduced when it is combined with vitamins A and E. Vitamin B ₁₂ , C, and B ₂ facilitate the transition of folic acid in its active form. Strengthening specific effect observed in the combined use of vitamins C, B ₁ , B ₂ and PP.
When co-administered vitamin B ₁ and vitamin B ₆ is the best of their assimilation in the excessive compared with pyridoxine administration of thiamine. At the same time, high doses of ascorbic acid increases the excretion of vitamin B ₁₂ , B ₆ and B ₂ . Vitamin C enhances the phosphorylation of thiamine, which simultaneously increases its involvement in the metabolism and increases the release of his urine. (LD Tishchenko, 1987).
The modern pharmaceutical market multivitamins very diverse and divided on vitamins with minerals and vitamins without minerals. It is known that minerals are also part of the enzyme, and this led to their introduction in the multivitamin complexes.
However, the use of food additives with the inclusion of the possibility of their micronutrient overdose, therefore, should be considered an exception gipermikroelementozov of minerals come from food. Thus, supplementation with a high content of zinc can cause a copper deficiency, as zinc prevents its absorption, increase the level of total cholesterol, disrupt the immune system, cause skin reactions. Prolonged use of products containing silica can lead to the formation of kidney stones. Selenium is toxic in high doses and can cause poisoning even small overdoses. Molybdenum is not recommended for people suffering from gout. When using a multi-vitamin complexes containing magnesium, it must be remembered that it is present in a large number of drugs that are sold without a prescription.

In the appointment of multivitamin and vitamin and mineral supplements physician should consider its composition and characteristics of the dosage of its components, and, of course, the main manifestations of scarcity.
Vitamin A (retinol). When vitamin A deficiency occurs excessive keratinization of the mucous membranes (hyperkeratosis), reduced secretion of the salivary glands, disrupt the immune system. Therefore, vitamin A is widely used in the treatment of erosive or ulcerative processes, fractures, inflammatory and dystrophic forms of periodontal diseases associated with hyperkeratosis (leukoplakia, lichen planus). When administration of vitamin A orally at doses exceeding the daily requirement, it is necessary to remember the possibility of hypervitaminosis.
In this case, there are dry and peeling skin, hair loss, pain in the joints and bones, diffuse thickening of bones, enlarged liver and spleen, dyspeptic symptoms, and a number of other symptoms.
Vitamin D (ergocalciferol or vitamin D ₂ ) contribute to the deposition of calcium in bone and dentin, prevents bone resorption, promotes the removal of lead from the body. Supplementation of vitamin D in doses much higher than the daily need for them, without the advice of a doctor is not allowed.
Prolonged use of vitamin D in high doses, or use it to shock doses can lead to resorption of bone stroma, osteoporosis, bone demineralization, increased synthesis of mucopolysaccharides in the soft tissues (blood vessels, heart valves, etc.) and their subsequent calcification.
Vitamin E (tocopherol). Given the antioxidant activity of vitamin E, in the dental practice, it is used in the treatment of inflammatory, erosive and ulcerative lesions of the oral mucosa, inflammatory and degenerative periodontal disease.
Vitamin K. In dentistry for bleeding of mucous membranes of the mouth, and generalized periodontitis before dental procedures in patients with reduced blood clotting, due to deficiency of vitamin K, a water-soluble analog of vitamin K - menadione sodium bisulfite (drug Vikasol).
Vitamin B ₁ (thiamine). first signs of hypovitaminosis B ₁ in the oral cavity (trophic deterioration of the oral mucosa, ulceration of the corners of the mouth, glossitis, dry mouth and thirst, neuralgia and neuritis trigeminal and facial nerves) justify its use in dentistry in lesions mucous membranes of the mouth, glossitis, neuralgia, neuritis trigeminal and facial nerves, stomatitis, gingivitis. Prolonged use of high doses of vitamin B- ₁ can lead to overdose, accompanied by nausea, sweating, tachycardia, dyspnea, hypotension.
Vitamin B ₂ (riboflavin). hypovitaminosis B With _two cracks at the corners of the mouth (angular stomatitis), atrophy of the papillae of tongue (glossitis). In dental practice, vitamin B ₂ is used in nonhealing fractures lips, cheilitis, glossitis. Vitamin B ₂ is generally well tolerated, in rare cases, allergic reactions.
Vitamin B ₆ (pyridoxine). Isolated deficiency of vitamin B ₆ is very rare and shows changes in the skin (around the eyes, nose and mouth) and mucous membranes (glossitis, stomatitis), diarrhea, convulsions, anemia, symptoms of peripheral neuropathy, and others used vitamin B6 dental neuralgia and trigeminal neuritis, glossalgia, gingivitis, cheilitis, glossitis, periodontitis. Vitamin B ₆ is well tolerated, but an overdose can cause increased secretion of hydrochloric acid in the stomach, numbness, a sense of compression in the limbs - a symptom of "stocking" and "gloves", reduced lactation, rarely - seizures (occur only with the rapid introduction).
Vitamin B ₁₂ (cyanocobalamin). At deficiency of vitamin B ₁₂ appears dryness of the mouth, there is a burning sensation and soreness language, it becomes bright red, polished, painful, atrophied taste buds.
In dentistry, vitamin B ₁₂ is used for changes in the mouth against the anemia caused by toxic drugs, radiation sickness, in the treatment of glossitis, cheilitis, periodontitis, aphthous stomatitis, trigeminal neuralgia.
Folic Acid (Vitamin B _C ). symptoms of folic acid deficiency on the part of the mouth are: glossitis, ulcerative stomatitis, angular cheilitis, gingivitis. Prolonged use of high doses of folic acid is not recommended because of the reduction in the blood levels of vitamin B ₁₂ .
Vitamin PP (nicotinic acid, nicotinamide). signs of hypovitaminosis PP from the mouth can be: glossitis (tongue becomes bright red, swollen and sometimes ulcerated), increased salivation, marginal gingivitis, ulcers on the interdental papilla, stomatitis. Therefore, vitamin PP used in stomatitis, gingivitis, glossitis and other lesions of the oral mucosa.
However, prolonged use of high doses of vitamin PP can cause fatty liver, flushing, hot flashes, headaches, etc.
Vitamin C (ascorbic acid) is required for the synthesis of dentin tooth ossein bone formation procollagen and its transition to the collagen, ground substance of connective tissue, vascular endothelium, bone and connective tissue, promotes normal regeneration and healing of wounds and ulcers, increases resistance to stress, infection, and cold, promotes the body's production of antibodies and stimulates the phagocytic activity of leukocytes.
With insufficient intake of vitamin C, an increase of permeability of the vascular walls, swelling and bleeding papilla, they become cyanotic, often described gingival ulceration, loosening and loss of teeth, mucous membrane becomes swollen cheeks appear petechial rashes and hemorrhages in the field of mechanical irritation, violated the integrity of the supporting tissues of mesenchymal origin (fibrous, cartilage, bone and dentin).
In dental practice, vitamin C is used in the treatment of inflammatory, allergic and infectious diseases of the mucous membranes of the mouth, gums, lips, periodontal disease, dental caries in multiple, poorly healing ulcers, fractures of jaws.
With prolonged use of high doses of vitamin C may cause central nervous system excitation, anxiety, insomnia, hot flashes, depression function insular apparatus of the pancreas, the appearance of sugar in the urine, high blood pressure and blood clotting, in pregnant women is possible miscarriage formed oxalic acid has adverse effects the kidneys, increases excretion of vitamin B ₁₂ , B ₆ , and B ₂ .
Vitamin P (rutin) - permeability factor is involved in the oxidation-reduction processes, tissue respiration, inhibits the activity of hyaluronidase, reduces permeability and capillary fragility, increases the effects of epinephrine and ascorbic acid. In dentistry, used in inflammatory and allergic diseases of the oral mucosa.
Pantothenic acid (vitamin B ₅ ). dentistry in pantothenic acid is mainly used in neuritis and neuralgia of the trigeminal and facial nerve. Side effects (nausea, vomiting, heartburn) are very rare and disappear on their own.
Vitamin B ₁₅ (pangamic acid.) is used in dentistry for diseases of the oral mucosa and periodontal against atherosclerosis.
Knowing the effect on metabolic processes have different vitamins and which is observed in their combined use, the physician may choose rational multivitamin complexes for each patient and improve the treatment of many diseases of the maxillofacial region.

Vitamins for Seniors

With age in the human body there are changes that need adjustment power. Older people have reduced reduced capacity for absorption of food ingredients, energy metabolism is also reduced. In addition, chronic diseases, medication leads to the fact that people regularly loses he needs substance, first, vitamins, minerals and trace elements. Shown that 20-30% of the consumption of the elderly, for example, vitamin B ₆  below recommended. A blood levels of vitamin B ₁  and B ₂  are much lower than normal in a significant number of elderly people. Especially important vitamins for patients being treated in hospitals. Almost a third of all patients in U.S. hospitals suffering from hypo-and avitaminosis. Deficiency of vitamin E is found in 80% of elderly patients, vitamin C - 60%, Vitamin A - 40%. On the other hand, older people who regularly take vitamins, are more active, as evidenced by numerous medical and social research.

Vitamins and Pregnancy

From the moment that you find out about the pregnancy, you absolutely need to get enough protein, fat and carbohydrates, and vitamins. This will ensure the normal development of the fetus, and will maintain your health during pregnancy and the postpartum period.

Expectant mothers have an increased need for vitamins, especially vitamins A, C, B ₁ , B ₆ , folic acid. It is necessary that a woman's body has been provided by all these micronutrients before conception and throughout pregnancy and lactation. This will save a mother and her child from a lot of hassles and complications.

Provision of vitamins women during conception and pregnancy can cause congenital abnormalities, malnutrition, prematurity, violations of physical and mental development of children. That's why, when planning pregnancy should consider taking a multivitamin complexes.

Here are several interesting facts.

Large-scale international study conducted in North America, Europe and Israel found that the risk of brain tumors is significantly lower in those children whose mothers during pregnancy for at least 6 months of taking multivitamin preparations.

Also of interest are the data from a group of scientists in Atlanta (USA), which revealed that the use of multivitamin complexes women for 3 months before pregnancy and during the first trimester reduces the risk of congenital heart defects.

At the same time, if the vitamins started the second month of pregnancy, a similar effect is observed. In another study conducted at Boston University have shown that taking a multivitamin containing folic acid and vitamin B reduces the frequency and other malformations, such as "hare lip", "palate", ventricular septal defect, malformations urinary tract, congenital hydrocephalus, pyloric stenosis.

It is known that vitamin E has a beneficial effect on a woman's ability to conceive and child bearing. With a deficit of vitamin E in the diet of rats in the experiment in females during pregnancy, the fetus died. Name for vitamin E - tocopherol comes from the Greek tos (procreation), phero (bear) and ol (chemical name for the substance, which he terms the chemical structure is). Deficiency of vitamin E increases the likelihood of complications such as toxaemia of pregnancy in the later stages. Vitamin E also plays an invaluable role in the restoration and maintenance of reproductive function.

The economic feasibility of the use of prophylactic vitamin evidence and data Center for vitamins (New Jersey, USA). The study examined the possibility of reducing the risk of birth defects, premature births, and cardiovascular disease while taking multivitamin supplements. Careful analysis of the results showed that health care costs in connection with the above medical problems can be reduced by vitamin competent correction for 40, 60 and 38%, respectively. Therefore, the question whether or not to take vitamins is not worth it. Experts' opinion is unambiguous.

In Germany, is now also widely discussed question of the adoption of the state program, which provides adequate fortification of all women of childbearing age.

When preparing for pregnancy is most advisable to consult a specialist antenatal care for practicing rational vitamin therapy. Your physician must recommend a suitable complex. It is desirable that it consisted of folic acid, vitamin E, B ₁ , B ₆  and C. It should be remembered that during the planning and management of pregnancy should be very careful about accepting vitamin A or retinol. In high dosages of this vitamin can have teratogenic and provoke the development of various anomalies in the fetus. Therefore it is very important during pregnancy planning and conducting sensitive to the dose of the vitamin.Permissible for pregnant dosage of vitamin A is 6,600 IU or 2 mg per day.

Doctors recommend choosing vitamins, which vitamins are in physiological doses proposed by the Institute of Nutrition of Russia.

Calculate the required dose for pregnant women in all the vitamins you can get from our website, under "Vitamin calculator."