Food to meet its function recovery of the body, regulate these processes and self-medication can not be monotonous. Ubogość nutrients always leads to the absence of any abnormal reaction, and the body. Under the heading "helpful in the assimilation of" supporting materials are provided, which must be taken with food (never in the chemical tablets.) I've included a summary on the book by Patrick Holford, "Principles of good nutrition."
Vitamin A, retinol (meat), beta-carotene (the plant) - needed to maintain healthy skin and mucous membranes. Prevents infection. It is an antioxidant. It strengthens the immune system. Protects against cancer. It is necessary to see at dusk.
? Deficiency symptoms - sore mouth, night blindness (poor vision at dusk), acne, frequent colds and infections. Dry, flaky skin, dandruff, thrush, cystitis and diarrhea.
? Source (which eat) - beef liver and veal, carrots, cabbage, pumpkin, tomatoes, broccoli, apricots, tangerines, asparagus.
? Assist in the assimilation - zinc, vitamin C and E help to preserve resources.
? What destroys - heat, light, alcohol, coffee and cigarettes.
? Is it possible to poison - especially so after an overdose by children.
Vitamin B, thiamine - required for energy production, brain function and digestion. Helps the body use protein.
? Deficiency symptoms - muscle weakness, eye pain, irritability, poor concentration, numbness in legs, impaired memory, stomach aches, constipation, tingling in hands, fast heartbeat.
? Source (which eat) - pumpkin, mutton, lamb, asparagus, mushrooms, peas, lettuce, peppers, cauliflower, cabbage, tomatoes, Brussels sprouts, beans.
? Assist in the acquisition - other B vitamins, magnesium, manganese.
? What destroys - antibiotics, tea, coffee, stress, oral contraceptives, alcohol, baking powders, sulfur dioxide (preservative), cooking and other food processing.
? Is it possible to poison - do not.
Vitamin B2 Riboflavin - helps to gain energy from fats, sugars and proteins. Needed to repair and maintain healthy skin and mucous membranes. Participates in maintaining a proper acid-base balance (pH) of the organism. Important for good hair, nails and eyes.
? Deficiency symptoms - burning and itchy eyes, sensitivity to bright light, inflammatory language, cataracts, dull or oily hair, eczema, dermatitis, brittle nails, cracking his upper lip.
? Source (which eat) - mushrooms, cabbage, asparagus, broccoli, pumpkin, bean sprouts, mackerel, tomatoes, wheat germ.
? Assist in the acquisition - other B vitamins, selenium.
? What destroys - Alcohol, oral contraceptives, baking powders, sulfur dioxide (preservative), cooking and other food processing.
? Is it possible to poison - no, but in overdose urine stains jasnożółtozielony color.
Vitamin B5, pantothenic acid - participate in energy production and control of metabolism. Important for the brain and nerves. Assists in the production of anti-stress hormones (steroids). Maintains healthy skin and hair.
? Deficiency symptoms - tremors, muscle cramps, weakness, poor concentration, burning feet, heel pain, nausea or vomiting, lack of energy, getting tired easily with little effort, anxiety and tension, teeth grinding.
? Source (which eat) - mushrooms, broccoli, alfalfa sprouts, peas, lentils, tomatoes, cabbage, celery, strawberries, eggs, pumpkin, avocados, wheat untreated.
? Assist in the acquisition - other B vitamins, biotin and folic acid.
? What destroys - stress, alcohol, tea, cooking and other food processing.
? Is it possible to poison - do not.
Vitamin B6 pirodoksyna - important for digestion and absorption of protein, brain function and hormone production. Activity helps to maintain a balance of sex hormones. A natural antidepressant and diuretic agent. Helps control allergic reactions.
? Symptoms of deficiency - weak remembering dreams, water retention in the body, tingling in the hands, depression or nervousness, irritability, tremors, muscle cramps, lack of energy, flaky skin.
? Source (which eat) - cauliflower, cabbage, peppers, bananas, pumpkin, broccoli, asparagus, lentils, red beans, Brussels sprouts, onions, various seeds and nuts.
? Assist in the acquisition - other B vitamins, zinc and magnesium.
? What destroys - alcohol, tobacco, oral contraceptives, high protein diet, processed foods.
? Is it possible to poison - as reported at doses above 1 gram when administered without other B vitamins
Vitamin B7 (or vitamin H) Biotin - especially important in children. Helps the body use essential fatty acids and the maintenance of healthy skin, hair and nerves.
? Deficiency symptoms - dry skin, weak and prematurely graying hair, hypersensitive muscles or muscle pain, poor appetite or nausea, eczema, or dermatitis.
? Source (which eat) - cauliflower, lettuce, peas, tomatoes, grapefruit, watermelon, sweet corn, cabbage, cauliflower, almonds, cherries, herring, and eggs.
? Assist in the acquisition - other B vitamins, magnesium, manganese.
? What destroys - raw egg white (avidin), fried foods.
? Is it possible to poison - was not observed.
Vitamin B9 (or vitamin B11, vitamin M), folic acid - a prerequisite for the development of the fetal brain and nerves. In later life, is important for the functioning of the nervous system. Needed for the absorption of proteins and the production of red blood cells.
? Symptoms of deficiency - anemia (anemia), eczema, cracked lips, prematurely graying hair, anxiety and tension, lack of energy, poor appetite, abdominal pain, depression.
? Source (which eat) - wheat germ, spinach, peanuts, asparagus, sesame seeds, hazelnuts and walnuts, broccoli, cauliflower, avocado.
? Assist in the assimilation - B vitamins, especially B12.
? What destroys - high temperature, light, food processing, oral contraceptives.
? Can a poison - just occasionally - at doses above 15 mg - gastrointestinal disorders and sleep problems.
Cyanocobalamin Vitamin B12 - important for the assimilation of proteins. Assists in the transport of oxygen through the blood. Needed for the construction of DNA. Important for the functioning of nerves. Plays a role in neutralizing smoke and other toxins.
? Symptoms of deficiency - weak hair, eczema, or dermatitis, hypersensitivity to heat or cold, anxiety and tension, lack of strength, constipation, sensitivity or muscle pain in muscles, pale skin.
? Source (which eat) - sardines, tuna, lamb (trace amounts), eggs, white and yellow cheese, milk, turkey, chicken.
? Assist in the acquisition - other B vitamins, folic acid.
? What destroys - alcohol, cigarettes, low acidity of the stomach.
? Is it possible to poison - as reported at doses above 1 gram when administered without other B vitamins
Vitamin C is ascorbic acid - by supporting the immune system to fight infections. Participates in the construction of collagen (strong bones, healthy joints and skin). It is an antioxidant. Deactivates the organism contamination. It protects against cancer and heart disease. Promotes anti-stress hormone production and metabolism of food into energy.
? Deficiency symptoms - frequent colds and infections, lack of energy, sensitive and bleeding gums, easy bruising, nosebleeds, slow wound healing, red pimples on the skin.
? Source (which eat) - parsley, horseradish, pepper, cabbage, broccoli, cauliflower, strawberries, lemons, kiwi, peas, melon, oranges, grapefruit, tomatoes.
? Assist in the assimilation - the B vitamins, vitamin E, bioflawonidy.
? What destroys - alcohol, cigarettes, pollution, stress, and fried foods.
? Is it possible to poison - so in excess can cause diarrhea.
Vitamin D ergocalciferol and cholecalciferol - participates in maintaining healthy and strong bones by retaining calcium.
? Deficiency symptoms - pain or stiffness, back pain, tooth decay, muscle cramps, hair loss.
? Source (which eat) - herring, mackerel, salmon, cottage cheese, eggs.
? Assist in the assimilation - exposing oneself to sunlight (vitamin is then produced in the skin) and then not be necessary in the diet. Vitamin D protects vitamins A, C and E.
? What destroys - the lack of sunlight, fried products.
? Can a poison - just above 1250 microgram dose is toxic.
Tocopherol vitamin E - antioxidant that protects cells from damage, even before the proliferation of cancer. Promotes the use of oxygen through the body, preventing blood from clotting and embolism and atherosclerotic processes. Improves the healing of wounds and skin condition. Positive effect on fertility.
? Symptoms of deficiency - the lack of train sexual exhaustion after minimal effort, easy bruising, slow wound healing, varicose veins, decreased muscle tension, infertility.
? Source (which eat) - crude oil, corn oil, sunflower seeds, peanuts, sesame seeds, beans, peas, wheat germ, tuna, sardines, salmon.
? Assist in the assimilation - Vitamin C and selenium.
? What destroys - the high temperature cooking of food (especially frying), air pollution, oral contraceptives, excessive intake of food refined (sugar, white bread) and otherwise processed fats and oils.
? Is it possible to poison - was not observed.
Vitamin K phylloquinone - controls blood clotting.
? Symptoms of deficiency - bleeding.
? Source (which eat) - cauliflower, brussels sprouts, lettuce, cabbage, beans, peas, broccoli, asparagus, potatoes, corn oil, tomatoes.
? Assist in the absorption - suitable bacterial flora, which completely covers the demand.
? What destroys - antibiotics, in children - feeding not breast milk from a bottle.
? Is it possible to poison - do not.
Niacin Niacin - necessary for energy production, brain function and behavior of healthy skin. Helps maintain proper blood sugar and cholesterol levels. He takes part in relieving the inflammation and helps digestion.
? Deficiency symptoms - weakness, diarrhea, insomnia, headaches, migraines, impaired memory, anxiety or tension, depression, irritability, tender and bleeding gums, acne, eczema, dermatitis.
? Source (which eat) - mushrooms, tuna, chicken, salmon, asparagus, cabbage, lamb, mackerel, turkey, tomatoes, zucchini, squash, cauliflower, untreated wheat.
? Assist in the acquisition - other B vitamins and chromium.
? What destroys - antibiotics, coffee, tea, oral contraceptives, alcohol.
? Is it possible to poison - so at a dose above 3000 mg.
Please note the greatest enemy of vitamins - antibiotics, so readily prescribed by doctors. Please also do not believe that there are some "Protective measures in the form of other vitamins in tablets or milk. These are the usual nonsense that bring even greater damage. One time, weekly 'cure' antibiotics makes such havoc in the bacterial flora of the digestive system that plays it after using antibiotics lasts half a year (daily garlic and kefir).
Chromium is part of the "glucose tolerance factor, helping to control blood sugar, normalizes and reduces the feeling of hunger, thirst. Prolongs life, prevents DNA and RNA, is essential for heart function.
? Deficiency symptoms - heavy or cold sweats, dizziness, or irritability after 6 hours without eating, the need for regular meals, cold hands, it takes a long sleep and sleepiness during the day, excessive thirst, uncontrollable urge to eat sweets.
? Source (which eat) - Brewer's yeast (in any case bakery), rye bread and whole wheat, potatoes, wheat germ, green peppers, eggs, chicken, apples, butter, corn flour, lamb, cheese.
? Assist in the assimilation - the other components of glucose tolerance factor, vitamin PP, three amino acids - glycine, glutamic acid and cystine. Proper diet and exercise.
? What destroys - large consumption of highly processed sugars and flours, obesity, pesticides, derived from petroleum, processed food, toxic metals.
? Can a poison - just above the 1000 mg dose
Zinc is a component of over 200 enzymes in the body, is part of the DNA and RNA, is essential for growth, helps heal wounds, control the hormones produced in the testes and ovaries, increases our ability to effectively combat stress affects the normal development of the nervous system and brain (especially in the developing fetus), supports the formation of bones and teeth, and improves the appearance of hair, it is necessary to maintain a constant level of energy.
? Deficiency symptoms - weakness sense of taste or smell, white spots on more than two nails, frequent infections, stretch marks, acne or oily skin, low fertility, pale skin, tendency to depression, lack of appetite.
? Source (which eat) - ginger root, lamb, dry peas, green beans, turnips, egg yolk, unrefined grains of wheat, rye, oats, peanuts, almonds.
? Assist in the assimilation - the stomach acid, vitamins A, E, B6, magnesium, calcium and phosphorus.
? What destroys - phytates (wheat), oxalates (rhubarb and spinach), high calcium intake, low protein intake, excess sugar, stress, alcohol.
? Can a poison - just above the 2g dose can lead to gastro-intestinal disorders, vomiting, anemia, growth failure, stiffness, weakness of appetite and death.
Phosphorus is important in the education of the bones and teeth and keep them in good condition, necessary for lactation, is part of the muscle cells and is essential for their work, a component of DNA and RNA, helps maintain proper pH of body fluids, improves metabolism and energy production.
? Symptoms of deficiency - unlikely (phosphorus is in almost all foods) may occur in the event of prolonged use of alkalizing agents in bone fractures or other injuries. Signs of it - muscle weakness, loss of appetite, bone pain, rickets, osteomalacia.
? Source (which eat) - is in all foods.
? Assist in the assimilation - the correct ratio of calcium to phosphorus, lactose, vitamin D, calcium, phosphorus.
? What destroys - iron, magnesium, aluminum.
? Is it possible to poison - there are known cases, but can lead to calcium deficiency, increased nervous excitability, and convulsions.
Magnesium strengthens bones and teeth, maintains healthy muscles, allows the relaxation of, important for heart muscle and nerves. Needed for power generation. Supports the activity of enzymes in the body.
? Deficiency symptoms - tremors or cramps, muscle weakness, insomnia and nervousness, high blood pressure, irregular heartbeat, constipation, convulsions, increased activity, depression, confusion, loss of appetite, the deposition of calcium in soft tissues (kidney stones).
? Source (which eat) - wheat germ, almonds, brewer's yeast, buckwheat flour, peanuts, baked beans, garlic, raisins, green peas, potatoes shells.
? Assist in the assimilation - Vitamin B1, B6, C and D, zinc, calcium and phosphorus.
? What destroys - phytates (wheat bran, bread), fats, oxalates (rhubarb and spinach), high intake of calcium (in dairy products) and protein.
? Is it possible to poison - so the dose above 1000 mg may be toxic.
Mangan maintains healthy bones, cartilage, tissue and nerves, increases the activity of more than twenty enzyme systems (such as antioxidant), Levels of blood sugar levels. Protects DNA and RNA. Essential for reproduction, production of red blood cells and insulin. Reduces cell damage. Needed for the functioning of the brain.
? Deficiency symptoms - muscle cramps, dizziness or poor sense of balance, seizures, joint pain (mostly knees).
? Source (which eat) - pineapple, endive, blackberries, raspberries, lettuce, grapes, strawberries, oats, beetroot, celery.
? Assist in the assimilation - Vitamin B1, C, E and K.
? What destroys - antibiotics, alcohol, refined products.
? Is it possible to poison - does not occur.
Molybdenum helps the body's excretion of metabolic products of proteins (eg, uric acid) and free radicals, products of metabolism of chemical compounds from the impurities and sulfates. Strengthens teeth and reduces the risk of missing teeth.
? Deficiency symptoms - do not occur until the excess copper or copper sulfate does not limit the use of molybdenum (in animals appeared abnormal breathing and neurological problems.)
? Source (which eat) - tomatoes, wheat germ, pork, lamb, lentils, beans.
? Assist in the assimilation - the protein sulfur containing amino acids, carbohydrates, fats.
? What destroys - copper sulphate.
? Is it possible to poison - so from 1910 to 1915 mg daily intake causes symptoms similar to an attack of gout with high levels of uric acid.
Potassium enable the penetration of nutrients into the cells and getting rid of waste products, ensures the proper functioning of muscles and nerves, fluid balance in the body, relaxes muscles, helps the production of insulin, is involved in metabolism, essential for the heart,
? Deficiency symptoms - rapid and irregular heartbeat, muscle weakness, numbness, irritability, nausea and vomiting, diarrhea, abdominal bloating, cellulite, low blood pressure resulting from the imbalance of potassium and sodium, confusion, dementia.
? Source (which eat) - cabbage, celery, parsley, zucchini, radishes, cauliflower, mushrooms, pumpkin, molasses.
? Assist in the assimilation - magnesium (helps maintain potassium inside cells.)
? What destroys - excess sodium from salt, alcohol, sugar, diuretics and laxatives, corticosteroids, stress.
? Can a poison - just above the 1.8 g dose can stop the heart.
Selenium has antioxidant properties and protects the body against free radicals and carcinogens, reduces inflammation, stimulates the immune system to fight infections, will ensure the proper functioning of the heart and assists in the operation of vitamin E, needed in metabolism.
? Symptoms of deficiency - the occurrence of cancer in the family, signs of premature aging, cataracts, high blood pressure, frequent infections.
? Source (which eat) - tuna, molasses, mushrooms, herring, white cheese, cabbage, beef liver, zucchini, cod, chicken.
? Assist in the assimilation - Vitamin A, C and E.
? What destroys - the products purified using modern techniques of cultivation and breeding.
? Is it possible to poison - so the dose above 750 micrograms can cause irregularities in the construction of proteins forming the structure of the hair, skin and nails, and "garlic" breath.
Sodium maintains fluid balance in the body, prevents dehydration, helps nerve function, is involved in muscle contraction, including heart muscle, is used for energy production, facilitates the introduction of nutrients into cells.
? Deficiency symptoms - dizziness, poor tolerance of high temperatures, low blood pressure, rapid heartbeat, mental apathy, loss of appetite, muscle cramps, nausea and vomiting, weight loss, headaches.
? Source (which eat) - sauerkraut, olives, meat, beetroot, ham, celery, cabbage, cheese, red beans.
? Assist in the assimilation - Vitamin D.
? What destroys - potassium and chloride balance the effects of sodium.
? Is it possible to poison - so if you eat a lot of the products treated with sodium and drink a little water, edema, high blood pressure and kidney disease.
Calcium improves the condition of the heart and nerves, promotes blood coagulation and muscle work. Essential in maintaining healthy skin, bones and teeth. Removes the muscle and bone. Maintains acid-base balance. It reduces tension and menstrual cramps.
? Deficiency symptoms - tremors, muscle cramps, insomnia and nervousness, pain and arthritis, tooth decay, high blood pressure.
? Source (which eat) - cheese, cheddar cheese, almonds, brewers yeast, parsley, corn tortillas, artichokes, prunes, pumpkin seeds, cooked dried beans, cabbage, winter wheat.
? Assist in the assimilation - Vitamin D, boron, physical exercise.
? What destroys - the vagaries of hormonal, alcohol, lack of exercise, caffeine, tea, lack of hydrochloric acid and phosphorus excess fat or reduced calcium absorption,
? Is it possible to poison - no, but leads to accumulation of excess in the form of stones in the kidneys, heart and other soft tissues.
Iron as part of hemoglobin, transports oxygen and carbon dioxide to and from tissues. Component of enzymes needed for energy production.
? Symptoms of deficiency - anemia, loss of appetite, sore tongue, fatigue, lethargy, nausea, sensitivity to cold.
? Source (which eat) - pumpkin seeds, parsley, almonds, prunes, raisins, walnuts, dates, pork, cooked dried beans, sesame seeds.
? Assist in the assimilation - Vitamin B1, B6, C and D, zinc, calcium and phosphorus.
? What destroys - tannic acid (tea), phytates (wheat bran, beans), oxalates (rhubarb and spinach), phosphate (carbonated beverages, food additives), alkaline substances, soy protein, consumption of large amounts of zinc.
? Is it possible to poison - so the dose above 1000 mg may be toxic.
Bioflawonidy support the action of vitamin C, strengthens capillaries, accelerate wound healing, as well as injuries and overtaxed muscles, antioxidants.
? Symptoms of deficiency - easy bruising, varicose veins, frequent injuries and strain.
? Source (which eat) - berries, cherries, citrus fruits.
? Assist in the assimilation - Vitamin C
? What destroys - free radicals.
? Is it possible to poison - unknown.
Choline component of lecithin, which helps break down fats in the liver, facilitates the introduction of fat cells and the synthesis of cell membranes in the nervous system, protects the lung tissue.
? Symptoms of deficiency - developmental defects in newborns, high levels of cholesterol and fats, fatty liver, nerve degeneration, high blood pressure, atherosclerosis, senile dementia, reduced immunity to disease.
? Source (which eat) - lecithin, eggs, fish, liver, soybeans, peanuts, whole grains, nuts, legumes, citrus fruits, wheat germ, brewer's yeast.
? Assist in the assimilation - Vitamin B5, point.
? What destroys - alcohol, birth control pills.
? Is it possible to poison - unknown.
Inositol needed for cell growth, necessary for the development of nerve sheath and functioning of the brain and spinal cord, has a slight sedative, lowers blood cholesterol levels, needed to maintain healthy hair.
? Deficiency symptoms - irritability, insomnia, nervousness, excessive irritability, weakness, nerve growth and regeneration, low HDL levels.
? Source (which eat) - lecithin, legumes, soy flour, eggs, fish, liver, citrus fruits, melon, nuts, wheat germ, brewer's yeast.
? Assist in the assimilation - choline.
? What destroys - phytates, antibiotics, alcohol, tea, coffee, pills, diuretics.
? Is it possible to poison - unknown.
Coenzyme Q antioxidant, plays a central role in metabolism and the metabolism, improves heart function, helps normalize blood pressure, increases exercise tolerance, strengthens the immune system.
? Symptoms of deficiency - lack of energy, heart disease, poor exercise tolerance, impaired immune system.
? Source (which eat) - sardines, mackerel, pork, spinach, soybean oil, peanuts, sesame seeds, walnuts.
? Assist in the assimilation - choline.
? What destroys - stimulants, sugar.
? Is it possible to poison - unknown.
Hundreds of years of modern medicine has not made too much to understand the changes occurring in the human body. Today's medical knowledge, science is creeping stealthily observing the ancient teachings with the help of foreign human body chemistry, attempting to solve health problems. We must quickly understand that in this global chemical experiment, we - the ordinary people, we are just guinea pigs. To make things more interesting, all the experience gained in the tormented in the name of science in rats or mice, the disciples of Paracelsus move on people assuming that we are all great evolutionary family, in return for some unknown praprzodka superbakterię, who jumped out of the so-called. prazupy.
WHERE AND WHAT IS MOST
At the end of the first dozens of vitamin and elemental charts (obviously not all). Products are listed in descending order, ie from the largest content:
Vitamin A
Tran, calf liver, beef liver, pork liver, carrots, spinach, parsley, dried apricots, beet leaves, pumpkin.
Vitamin B1
Hazelnuts, dry peas, ham, lean, lean pork, dry beans, oatmeal, dry sausage, buckwheat, smoked eel, walnuts.
Vitamin B2
Calf liver, beef liver, pork liver, almonds, smoked eel, smoked mackerel, cottage cheese, fresh mushrooms, cheese, Edam, Tilsit cheese.
Vitamin C
Horseradish, black currants, parsley, peppers, brussels sprouts, fennel, cauliflower, strawberries, strawberries, spinach, lemon.
Niacin
Calf liver, beef liver, pork liver, peanuts, smoked eel, smoked mackerel, chicken, chicken, fresh mackerel, turkey, smoked salmon.
Calcium
Mak, Edam, Tilsit cheese, smoked sprats, almonds, milk chocolate, parsley, figs, hazelnuts, dry beans.
Phosphorus
Cocoa powder, nuts, poppy seeds, egg yolks, fresh, Edam, Tilsit cheese, almonds, buckwheat, dark chocolate, beans dry.
Iron
Pork liver, poppy, cocoa powder, calf liver, egg yolks, fresh, dry beans, beef liver, buckwheat, millet, dry sausage.
The list was compiled on the basis of publications from the 60's and 70's. Perhaps this time for changes. Just be careful of products "zwędzone" Which are not recommended.
