Vitamins materials needed by the body but can not be manufactured. It facilitates the chemical reactions within the cells of the body and help you deal with the food you eat and take advantage of it.
The specific role of each vitamin and regulates the process is different from his colleague, and there are 13 essential vitamin is divided into two categories: soluble in fat, soluble in water.
And the best ways to get the vitamin you need to deal with a wide variety of foods from natural foods, vegetables, fruits, and whole grains.
Although the supplements of vitamins useful for some people, most nutrition experts recommend eating healthy foods as the main source of vitamins and minerals.
There are strong indications that eating large quantities of foods rich in vitamins are healthier than those who do not Ihdhun suit.
There is no absolute proof that such food is the cause of better health, but it is very likely.Increase as much as you eat up as much of the vitamins rich foods covered by each day.
Minerals help you in organizing the fluid balance, and muscle contraction, nerve signals, which is necessary for the healthy growth of bones and teeth.
There are at least 20 types of minerals found within a balanced diet, including calcium, magnesium, sodium, iron, potassium, and phosphorus.
Major minerals such as calcium needed by the body to build bone in childhood which slow down the rate of bone loss after the age of puberty to prevent what is known as osteoporosis, a condition in which bones become fragile Baltriqq becomes.
Like vitamins, the best ways to get the minerals they need for optimal health to take a balanced diet rich in fruits, vegetables and whole grains.
It should be on women who are vulnerable in particular for osteoporosis, to eat what not sufficiently of calcium rich foods to get between 1000 to 1500 mg of calcium every day, and recommended supplementation of calcium if you do not get enough of your meal food.
multi_vitamins.jpgDietary supplements
Appeared much evidence that it is useful for you to eat foods rich in vitamins. The question is whether it is useful to you also address these same vitamins and minerals in the form of pills or syrup?
For many years doctors believed that the vast majority of the citizens of developed nations get enough of the vitamins and minerals from the food they eat, and it is therefore not taking the supplements only limited value.
However, in recent years, he discovered that the traditional definition of the minimum daily requirement of some vitamins may have been very low. Among the most prominent example is folic acid. It is now known that the quantities of this vitamin, which had recommended taking it until a few years ago Ksbaenja was very low. Particularly in women of childbearing age and childbirth, women need more folic acid to a much less even with the risk of neural tube defects.
There is also increasing evidence suggests that higher doses of folic acid recommended intakes for the time being may help to reduce the risk of coronary artery disease and some types of cancer.
And general recommendations can be made despite the fact that there are a lot of research on the way the situation may change in the future. As the most controversial of these recommendations, or may not apply to your situation, you should ask your doctor about taking supplements.
Infant
- If you are breastfeeding, it may benefit from supplements of vitamin "d"- If your child has exceeded the age of 6 months and fed mainly on milk or liquid industrial prefabricated attending by adding distilled water or a metal (not combined with fluorine, such as tap water in most countries), it may also require a complement of the element fluorine- If your child between the age of six months and a year or suckle bottle (bottle), it is recommended sometimes by giving supplements of iron.
Vitamins and women at the age of menstruation:
If you are in the age of menstruation, you are you lose a great deal of iron with menstrual blood. And eating foods rich in iron is the best way to compensate for the missing iron.If tests show that you have low iron, despite adding more iron to your diet, the dietary iron supplements may be helpful. And grains of iron which is described in the medical office is stronger than iron supplements purchased a ticket without the need for a doctor. Seek advice from a doctor in this.
Women who are pregnant or trying to have children
- We strongly recommend that the use of all women of childbearing age are at least 400 micrograms daily of folic acid, this would greatly reduces the chance of birth defects, and you can get folic acid that you wanted from meals cereals fortified with folic acid or of folic acid supplements.- You need more iron to the extra (15-30 mg / day) and extra calcium (1200 mg / day) if you are pregnant at the moment or on the verge of pregnancy
Women who breastfeed
You need extra calcium (1200 mg / day) if you are breast-feeding, and many doctors also recommend taking a multivitamin.
Women in the age of menopause
You need more calcium (1500 mg / day if you're not under the treatment of hormone compensatory and 1000 mg / day if you're taking this treatment) in order to slow the rate of loss of bone due to osteoporosis, as recommended by many doctors also taking a multivitamin to ensure you enough vitamin D as well.
Some vegetarians
If you were not dealing with meat at all, nor dairy products and animal products in general, you need more calcium, iron, zinc and vitamin B 12 and vitamin D
vitamin_C.jpgGeneral population of adults
- For those who do not consume adequate amounts of vegetables and fruit, which is one of the best sources for most of the vitamins, you may be a grain of ordinary multivitamins cheap useful and will not cause problems- To the people the owners of family history (parents or children) from getting coronary artery disease at a young age (men under the age of fifty, and women under the age of sixty), may work handling regular folic acid (400 micrograms / day) and possibly vitamin B6 (100 mg) and vitamin 12 (100 mg) on ??the prevention of heart disease. This is not proven yet, but there is indirect evidence made the doctors recommend it, and these doses are not harmful to health vitamins- Daily supplements of vitamin C (500 mg) and vitamin E (400 IU) may have some protective effect against atherosclerosis and some types of cancer. This is not proven yet but is indirect evidence made the doctors recommend it, and doses of these vitamins be no injury to health- Regularity in taking more than 20 000 IU / day of vitamin A or more than 5000 IU / day of vitamin D may be toxic and should be avoided
Over the age of sixty
- May benefit from taking multivitamins daily to ensure access to what is sufficient for them from the diet. Many of the elderly consume a poor diet and its components in food. Moreover, some nutrition experts believe that the ability of the body to absorb certain nutrients decreases with age- For those who are over the age of fifty who are not exposed to the sun on a regular basis, it is recommended taking supplements of vitamin D (400 IU IU per day), avoid doses more than 50 thousand units a day, they are toxic
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