Daily norm of vitamins

Everyone knows about the existence of the daily norm of vitamins, which doctors carefully calculated for us. But only with the modern rhythm of life and human nutrition it is extremely difficult to maintain this delicate balance. Since vitamins are involved in the most important chemical reactions, a lack or excess of them has a harmful effect on the body. Having become acquainted with general information on vitamins , you increase your chances of maintaining health at a consistently high level.

The daily norm of vitamins for humans: vitamin C

Thanks to vitamin C, the body produces collagen, which supports the youth and elasticity of the skin and tissues. It is necessary for strong blood vessels and ligaments, and it should be taken regularly, as it is destroyed from stresses, toxins and nervous tension. Because of the lack of this vitamin, muscle growth is inhibited. The daily norm is 70 mg.

Ascorbic acid can be easily obtained with food, if included in the diet of citrus, berries, bell pepper, spinach, kiwi.

The daily norm of vitamins and minerals: B vitamins

This includes vitamins B1 (needed for the health of the central nervous system, heart and liver - 1.7 mg per day), B2 (for the construction of new cells - 2 mg), B3 (for digestion - 20 mg), B5 (for normal fat metabolism 5 mg ), B6 ​​(for immunity and CNS - 2 mg). Also this group includes vitamin B8 (for the liver - 500 mg), B9 (for the formation of protein molecules - 400 μg), B12 (for bone marrow - 3 μg).

B vitamins can be obtained from buckwheat, yeast, nuts, beans, eggs, liver, meat, poultry, cheese, seafood.

Daily intake of vitamin A

This is one of the most important vitamins for women, because it makes the skin smooth and supple, slows the aging process and maintains eye health. In order to ensure that the body does not suffer from its lack, it is sufficient to receive daily only 1 mg.

Vitamin A, or retinol, can be obtained with food from egg yolks, cream, fatty cheeses, fish liver, as well as all orange fruits and vegetables - apricots, carrots, mangoes, pumpkins, etc.

The daily norm of vitamins of group D

All the vitamins of group D participate in the metabolism of phosphorus and calcium , help them to digest. They are especially important for a growing organism, because they participate in the formation of the skeleton. In addition, they are involved in the genital and thyroid glands. For health, only 5 μg per day is enough.

You can get vitamin D from fish oil, fatty fish, creamy butter, egg yolk. The most amazing thing is that our body is able to synthesize this vitamin independently under the influence of sunlight. Therefore, an alternative to taking medications can be a solarium.

Daily norm of vitamin K

It is this vitamin responsible for blood clotting, and the main symptom of the deficit are periodic bleeding from the nose. For health, an adult needs 120 mg.

Vitamin K is found in foods such as nuts, spinach, cabbage, lettuce, and liver.

Daily norm of vitamin E

Without vitamin E, vitamins of other groups are not absorbed, and besides, it is necessary to preserve the youth of the body, since it is incredibly important for all tissues. It is he who prevents the death of cells and allows you to remain young and healthy. Only 15 mg is enough for health.

Vitamin E can receive their products such as cereals, eggs, nuts, sprouted grains and vegetable oils.

Daily norm of vitamin H

This vitamin has a second name - biotin, and is very popular in women. Its use strengthens the hair and nails, makes the skin healthier and smoother. In addition, it is necessary for the health of the mucous membranes, prevents acne and comedones. Only 50 μg is enough.

You can get it with food from liver, milk, nuts, yeast, beans and cauliflower.

Table of daily vitamins for women:

Table of the daily norm of vitamins for an adult: