Vitamins. what vitamins are - these are substances that do not supply the body with energy, but are necessary in minimal quantities to sustain life. Multivitamins, vitamin and vitamin-mineral complexes

Vitamins are organic substances that have a high biological activity. They help the work of our enzymes and hormones that are responsible for everything. metabolic processes in the body. In addition, some vitamins are antioxidants, for example, vitamins C, E. Antioxidants protect against the penetration of pathogenic bacteria and the occurrence of cancer cells.

How do vitamins work?
All life processes in the body: from the simple digestion of food and its assimilation to work nervous system are complex biochemical transformations. And these processes do not occur by themselves, but with the help of special proteins-enzymes. They are called catalysts. Vitamins are part of the active sites of catalysts. And thus (that is, by their presence) they turn on the work of these catalytic enzymes. Not a single reaction in the body occurs without the participation of vitamins.

But, unfortunately, the human body cannot produce these necessary substances. And therefore should receive them in finished form - with food or in the form of additives. And daily and regularly!

For children, vitamin deficiency is especially dangerous!

Despite the fact that we need vitamins in small quantities (from a few micrograms to several tens of milligrams), their lack leads to serious health problems. Studies in the United States have shown that children and adolescents who are chronically deficient in vitamins and minerals are three times more likely to start smoking and using drugs.

According to experts, most of all Russian children are not enough vitamin C. 60-70% of them suffer from a profound deficiency ascorbic acid. Also, B vitamins are in short supply: thiamine, riboflavin, vitamins B6, PP, and especially folic acid. 60-70% of children have a lack of beta-carotene. And this causes visual impairment, exacerbation of gastritis, suppression of the immune system (and, therefore, disease).

About dosages

According to scientists, for a preventive effect, the daily dose of vitamins should be increased several times compared to official recommendations. For example, the dose of vitamin C is 4 times - up to 300-500 mg, vitamin E at least 6-8 times - up to 75-100 mg.

results fundamental research indicate that vitamin C at high doses has a protective effect against cancer. For example, vitamin C reduces the toxic effect of heavy metal poisoning. In addition, vitamin C prevents the formation of carcinogenic nitrosamine from nitrates in fruits and vegetables.

The question of the optimal dose of vitamin C for the prophylactic effect is the subject of ongoing debate. According to Pauling and Rath, a poor supply of vitamin C causes atherosclerotic vascular changes. In addition, it is a serious risk factor for myocardial infarction. A daily dose of 500 mg of vitamin C can be considered optimal. Scientists have established that this was the required dose of vitamin C per day for a person in the distant past.

In a U.S. study of about 40,000 physicians and 85,000 nurses, it was found that regular multivitamin plus vitamin C and E in high (higher than recommended) doses reduces mortality from cardiovascular diseases by 40%.

In the process of evolution we degrade

Vitamins, what is this substance, and why is it necessary for our body? They are elements without which various processes in the body are impossible. These substances are not able to be synthesized, so their intake is essential either with food or in the form of taking multivitamin complexes.

A general description of vitamins will help you understand each of them and understand why they are needed for normal life. The body's need for trace elements of the body is high, although the intake of some of them is enough milligrams or micrograms. With insufficient content in food, it is possible to develop serious violations and even chronic diseases. Currently, about 20 substances have been well studied, which have special meaning for our body. Vitamins for a person are of great importance and must be ingested daily, because preventing a disease is much easier than curing it.

Vitamin classification

Types of vitamins are represented by two broad groups: fat-soluble and water-soluble. Fat-soluble vitamins are A, E, K, D. Consider general properties this group:

• the lack of these compounds is rarely observed, since they are very slowly excreted from the body;
• dissolve in fats;
• mainly come from food of animal origin ( various varieties fish, meat), a small content in plant products.

The benefits of these compounds are enormous. Their role is to keep the work cell membranes, ensuring full digestibility of products containing fats, etc.

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Vitamin A and its benefits

What is vitamin A? In a different way, it is also called retinol, a vitamin for vision, etc. A storehouse of this substance is eggs, butter, liver, carrots. Adults need 2 mg of vitamin A per day. The absorption of retinol primarily depends on the food with which the vitamin enters the body. Required condition- so that the food is enriched with a high fat content.

Retinol has a huge effect on the body and performs certain functions:

• favorably affects the sex glands;
• improves skin turgor, condition of nails, hair;
• improves vision, in particular, prevents night blindness and much more.

Signs of a lack of retinol:

• non-healing wounds, skin lesions;
• loss of vision;
• deterioration in the condition of the hair;
• decreased immunity, frequent colds.

It must be remembered that precise definition the lack of any vitamin can only be determined by a doctor when passing laboratory tests.

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Vitamin E and its features

Vitamin E has another name - tocopherol. The content of this substance in the products is much less than the previous vitamin. Tocopherol is found in milk, eggs (in the yolks) and in the liver. The largest amount of it is found in nuts, broccoli, spinach. daily need in tocopherol is 14 mg.

The main role of tocopherol in the body is to protect cells from damage, that is, antioxidant activity. In addition, it has a beneficial effect on sexual function, accelerates tissue regeneration together with the intake of retinol.

Tocopherol deficiency leads to:

• violation of sexual function;
• decreased immunity;
• muscular dystrophy.

Vitamins have a wide complex effect, and as a rule, a lack of one vitamin leads to a lack of another. For example, vitamin E improves the absorption of retinol, as it prevents it from being oxidized in the intestines.

As for vitamin K, its other name is the hemostatic component, menadione. Representatives of this group have an interesting chemical structure of vitamins, which explains why unique properties substances. There are 2 types - these are K1 (phylloquinone) and K2 (menaquinone). The requirement for the compound is minimal, being 0.4 mg. Menadione is found in all green plants (the main thing is the presence of chlorophyll), in fresh leafy vegetables.

• improvement of hematopoietic function;
• education shaped elements cells;
• participation in the formation of energy in the body.

Lack of menadione threatens:

• violation of blood clotting with various bleeding;
• babies - hemorrhagic disease.

Additional use of vitamins of group K increases with:

• bleeding;
• diseases associated with impaired blood clotting.

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Vitamin D: Key Benefits

Also, this compound is called ergocalciferol, cholecalciferol, anti-rachitic vitamin. Vitamin D is found in cottage cheese, cheese, fish oil, mackerel, tuna. The properties of group D vitamins are unique, because it is able not only to be supplied with food, but also to be produced under the action of sunlight in our body. The daily dose is 15 mcg.

Effect on the body of ergocalciferol:

• exchange of phosphorus, calcium;
• the need for a vitamin for bone growth;
• strengthening immunity;
• used in complex therapy intractable diseases (psoriasis, some types of tuberculosis, epilepsy).

The main symptom of cholecalciferol deficiency is bone fragility and fragility.

Characteristics of vitamins of this group in again suggests that you need to take care of your health, walk more, be more often in the sun and fresh air.

The set of water-soluble vitamins is represented by groups B, H, C, P.

Studied certain types groups B: B1, B2, B3, B5, B6, B9 and B12.

A common property of representatives is that they strengthen the nervous and immune systems of the body, and also improve metabolism, in particular intercellular.

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What other vitamins are useful?

Important B vitamins:

Vitamin B1 (thiamine).

Its main functions are: a stimulating effect on the brain, an increase in the body's resistance, an improvement in metabolism, and in all cells of the body.

The daily requirement is 2.5 mg. It does not accumulate in the body, so its intake must be monitored daily. The entire population of the globe is prone to deficiency of this substance. Sources are: buckwheat, pork with "fat", nuts, lentils.

The deficiency is manifested by nervousness, sleep disturbance, appetite, headaches.

Vitamin B2 (riboflavin).

Main functions: increasing visual acuity, normalizing the work of the whole organism, participating in metabolism. The daily dose is 2.5 mg. The synthesis of a small amount of riboflavin in the intestine is possible. Women of young age are most often prone to a lack of vitamin B2.

Found in: dairy products, pine nuts. Deficiency is revealed: fear of light, peeling of the skin, tearing.

Vitamin B3 and B5 (pantothenic acid).

Properties: improves the functioning of the nervous and endocrine systems, has a beneficial effect on metabolism, eliminates stress, fatigue. It is necessary to take 20 mg per day. Found mainly in liver, cauliflower, milk,

Deficiency manifests itself: lethargy, decreased appetite, loss of sleep, pallor skin.

Vitamin B6 (pyridoxine).

Influence on the body: participation in the formation of enzymes, in the metabolism of proteins and amino acids, maintenance of the central nervous system, elimination of muscle cramps.

The daily dose is 2 mg. Great content pyridoxine is found in shrimp, pine nuts, chicken meat, cottage cheese, cheese.

Lack of pyridoxine is characterized by symptoms: loss of sleep, nausea, anemia, dry skin, irritability.

Vitamin B9 (folic acid).

Main properties: participates in cell division, formation of blood cells, accelerates metabolism, improves the development of the nervous system in the fetus. The need per day is 1000 mcg. Sources are: peanuts, liver, spinach, beans, walnuts.

Insufficient intake can be identified: bleeding gums, anemia, organ damage gastrointestinal tract.

Vitamin B12 (cyanocobalamin).

Value: maintaining normal blood formation, strengthens the immune system, regulates lipid and carbohydrate metabolism, protects against obesity by removing fat from the liver.

The daily dose is small, only 3 mcg. Contains cyanocobalamin in octopus, liver, mackerel, pork, beef, cheese. Deficiency is manifested by weakness, fatigue, hysterical states, dizziness.

The uniqueness of this vitamin lies in the fact that it is able to accumulate in the body: lungs, kidneys, liver.

Attention: vitamin H (biotin).

Participates in metabolism, and also takes part in the synthesis of glucose, has a beneficial effect on sexual function. The need for it is 0.2 mg. Most biotin is found in the liver, chicken eggs, oatmeal, peas.

Disadvantage: hair loss, depression, nervousness, pallor of the skin.

Vitamin A has an impact on human growth, improves skin condition, and contributes to the body's resistance to infection.

A lack of vitamin A leads to poor vision at dusk ("night blindness"). Manifestations of hypovitaminosis A: the skin becomes dry and rough, flaky, the nails are dry, dull. Conjunctivitis is often observed, dryness of the cornea is characteristic - xerophthalmia. There is also weight loss (up to exhaustion).

Symptoms of excess vitamin A: drowsiness, lethargy, headache, flushing of the face, nausea, vomiting, irritability, gait disorder, bone pain lower extremities. There may be an exacerbation of gallstone disease and chronic pancreatitis.

Vitamin A is found only in animal products ( fish fat, milk fat, butter, cream, cottage cheese, cheese, egg yolk, liver fat and fat of other organs - heart, brain). There is a lot of carotene in mountain ash, apricots, rose hips, black currants, sea buckthorn, yellow pumpkins, watermelons, red peppers, spinach, cabbage, celery tops, parsley, dill, watercress, carrots, sorrel, green onions, green peppers, nettles , dandelion, clover.

Vitamin B1 ( thiamine, aneurin).

Vitamin B1 has a positive effect on the functions of muscles and the nervous system, is part of the enzymes that regulate many important features organism, primarily carbohydrate metabolism, as well as the metabolism of amino acids. It is necessary for the normal activity of the central and peripheral nervous systems.

Vitamin B1 preparations are prescribed for neuritis, radiculitis, diseases of the gastrointestinal tract and liver, as well as in dermatology for dermatoses of neurogenic origin, itching.

Signs of deficiency (hypovitaminosis B1): headache, loss of appetite, dysfunction of the nervous system, fatigue, irritability, insomnia, disorders of the cardiovascular system (hypotension).

B1 is found mainly in products of plant origin: in cereals, cereals (oats, buckwheat, millet), in wholemeal flour (with fine grinding, the most rich in vitamin B1 part of the grain is removed with bran, therefore, in the highest grades of flour and bread, the content of vitamin B1 is sharply reduced ). Especially a lot of vitamin in grain sprouts, in bran, in legumes. Also found in hazelnuts walnuts, almonds, apricots, rose hips, red beets, carrots, radishes, onions, watercress, cabbage, spinach, potatoes. There is in milk, meat, eggs, yeast.

Increased consumption of B1 is required for nicotine poisoning, heavy metals, and stressful situations.

The composition of the diet also affects the need for vitamin B1. Foods rich in carbohydrates (especially sugar) and alcohol consumption increase the need for vitamin B1. On the other hand, the need for it decreases somewhat with an increase in the diet of fats and proteins.

Vitamin B2 ( riboflavin).

Vitamin B2 affects the growth and renewal of cells, is part of enzymes that play an essential role in oxidation reactions in all human tissues, as well as regulating the metabolism of carbohydrates, proteins, fats. Important for maintaining normal function eyes.

Riboflavin is part of the visual purple, protecting the retina from the harmful effects of ultraviolet rays. For medicinal purposes, riboflavin is used for hypo- and ariboflavinosis, for eye diseases, for long-term non-healing wounds and ulcers, radiation sickness, bowel dysfunction and others.

A lack of vitamin B2 manifests itself in inflammation of the mucous membranes, there is a lack or growth retardation, a burning sensation and skin changes, stinging and watery eyes, impaired twilight vision, increased secretion of glands, disease of the corners of the mouth and lower lip. With the development of the disease, cracks and crusts appear in the corners of the mouth (angular stomatitis), the tongue becomes dry, bright red, dermatitis may develop, photophobia, conjunctivitis appear.

Contained in animal products: liver, milk, eggs, yeast. Many in legumes, spinach, rose hips, apricots, leafy vegetables, vegetable tops, cabbage, tomatoes.

Vitamin B3 ( pantothenon).

Vitamin B3. Pantothenic acid affects the overall metabolism and digestion, is part of enzymes that have importance in lipid and amino acid metabolism.

Vitamin B3 deficiency is manifested in lethargy, tingling, numbness of the toes.

The liver, kidneys, meat, fish, eggs are especially rich in vitamin. There is a lot of pantothenic acid in legumes (beans, peas, beans), mushrooms (champignons, porcini), fresh vegetables(red beets, asparagus, cauliflower). Present in dairy and dairy products.

Vitamin B6 ( pyridoxine).

Vitamin B6 is important for the life of the body, is involved in the metabolism of amino acids and fatty acids. Necessary for patients who have been taking antibiotics for a long time.

Vitamin deficiency negatively affects the functions of the brain, blood, leads to disruption of the blood vessels, leads to the occurrence of dermatitis, diathesis and other skin diseases, and disrupts the functions of the nervous system.

Especially a lot of vitamin B6 is found in cereal sprouts, walnuts and hazelnuts, spinach, potatoes, cauliflower, carrots, lettuce, cabbage, tomatoes, strawberries, cherries, oranges and lemons. Also contained in meat products, fish, eggs, cereals and legumes.

Vitamin B12 ( cyanocobalamin).

Vitamin B12 affects blood formation, activates the processes blood clotting, participates in the synthesis of various amino acids, nucleic acids, activates the metabolism of carbohydrates and fats. It has a beneficial effect on the functions of the liver, nervous and digestive systems.

With insufficient intake of vitamin B12, anemia occurs, the functions of the nervous system are disturbed, weakness, dizziness, shortness of breath appear, and appetite decreases.

Absorption of vitamin B12 in the stomach occurs only after it is combined with a special protein substance. In some diseases, the formation of this substance is disturbed, and hypovitaminosis B12 occurs even if there is a sufficient amount of this vitamin in food.

The main source of the vitamin are food products of animal origin: beef liver, fish, seafood, meat, milk, cheeses.

Vitamin C ( vitamin C).

Vitamin C increases defensive forces organism, limits the possibility of disease respiratory tract improves vascular elasticity (normalizes capillary permeability). Vitamin has a beneficial effect on the functions of the central nervous system, stimulates the activity of the endocrine glands, promotes better absorption of iron and normal hematopoiesis, and prevents the formation of carcinogens.

Large doses useful for diabetics, heavy smokers, for older people with a reduced ability of the digestive tract to absorb vitamins.

The deficiency appears in fatigue, bleeding gums, in a general decrease in the body's resistance to infections.

In case of an overdose, violations of the liver and pancreas are possible.

Contained in fresh plants: wild rose, dogwood, blackcurrant, mountain ash, sea buckthorn, citrus fruits, red pepper, horseradish, parsley, green onions, dill, watercress, red cabbage, potatoes, swede, cabbage, in vegetable tops. In medicinal plants: nettle, boudre, lovage, forest fruits.

Vitamin D

Vitamin D has the ability to regulate phosphorus-calcium metabolism. Vitamin provides absorption of calcium and phosphorus in small intestine, reabsorption of phosphorus in the renal tubules and transport of calcium from the blood to the bone tissue. Vitamin D helps in the fight against rickets, increases the body's resistance, is involved in the activation of calcium in small intestine and bone mineralization.

Insufficiency of vitamin D leads to a violation of phosphorus-calcium metabolism, resulting in rickets - a disorder of salt metabolism, which leads to insufficient deposition of lime in the bones.

An overdose of vitamin D is associated with severe toxic poisoning: loss of appetite, nausea, vomiting, general weakness, irritability, sleep disturbance, fever.

Most of the vitamin is found in some fish products: fish oil, cod liver, Atlantic herring, notothenia.

The formation of vitamin D is facilitated by ultraviolet rays. The need for vitamin D in adults is satisfied by its formation in human skin under the influence of ultraviolet rays and partly by its intake with food.

Vitamin E ( tocopherol).

Vitamin E. Tocopherol - a vitamin of reproduction, has a beneficial effect on the functioning of the sex and some other glands, restores reproductive functions. It is a natural antioxidant, prevents the oxidation of vitamin A and has a beneficial effect on its accumulation in the liver.

Vitamin E promotes the absorption of proteins and fats, participates in the processes of tissue respiration, affects the functioning of the brain, blood, nerves, muscles, improves wound healing, and delays aging. Hypovitaminosis E can develop after significant physical overload. In muscles, the amount of myosin, glycogen, potassium, magnesium, phosphorus and creatine is sharply reduced. In such cases, the leading symptoms are hypotension and muscle weakness.

Tocopherols are found mainly in plant foods. Unrefined vegetable oils are the richest in them: soybean, cottonseed, sunflower, peanut, corn, sea buckthorn. Most of the vitamin-active tocopherol in sunflower oil. Vitamin E is found in almost all foods, but it is especially abundant in cereals and bean sprouts (wheat and rye sprouts, peas), in vegetables - asparagus, tomatoes, lettuce, peas, spinach, parsley tops, rosehip seeds. Some quantities are found in meat, fat, eggs, milk, beef liver.

Vitamin PP ( niacin, nicotinic acid).

Vitamin RR. Niacin is part of the enzymes involved in cellular respiration and protein metabolism that regulate higher nervous activity and functions of the digestive system. It is used for the prevention and treatment of pellagra, diseases of the gastrointestinal tract, sluggishly healing wounds and ulcers, atherosclerosis.

In case of an overdose or hypersensitivity, redness of the face and upper half of the body, dizziness, a feeling of flushing to the head, and urticaria may occur. With fast intravenous administration a significant drop in blood pressure is possible.

The main sources of vitamin PP are meat, liver, kidneys, eggs, milk. Vitamin PP is also contained in bread products made from wholemeal flour, in cereals (especially buckwheat), legumes, and is present in mushrooms.

Good day, dear visitors of the project “Good IS! ", section" "!

In today's article, we will talk about vitamins.

The project previously had information about some vitamins, the same article is devoted to a general understanding of these, so to speak, compounds, without which human life would have many difficulties.

Vitamins ( from lat. vita - "life") - a group of low molecular weight organic compounds with respect to simple structure and a variety of chemical nature necessary for the normal functioning of organisms.

The science that studies the structure and mechanisms of action of vitamins, as well as their use in therapeutic and preventive purposes called - Vitaminology.

Vitamin classification

Based on solubility, vitamins are divided into:

Fat soluble vitamins

Fat-soluble vitamins accumulate in the body, and their depots are adipose tissue and the liver.

Water Soluble Vitamins

Water-soluble vitamins are not deposited in significant amounts and are excreted with water in excess. This explains the high prevalence of hypovitaminosis of water-soluble vitamins and hypervitaminosis of fat-soluble vitamins.

Vitamin-like compounds

Along with vitamins, a group of vitamin-like compounds (substances) is known that have certain properties of vitamins, however, they do not have all the main features of vitamins.

Vitamin-like compounds include:

Fat soluble:

• Coenzyme Q (ubiquinone, coenzyme Q).

Water soluble:

The main function of vitamins in human life is the regulatory effect on metabolism and thereby ensuring the normal course of almost all biochemical and physiological processes in the body.

Vitamins are involved in hematopoiesis, ensure the normal functioning of the nervous, cardiovascular, immune and digestive systems, participate in the formation of enzymes, hormones, increase the body's resistance to the action of toxins, radionuclides and other harmful factors.

Despite the exceptional importance of vitamins in metabolism, they are neither a source of energy for the body (they do not have calories), nor structural components of tissues.

Functions of vitamins

Hypovitaminosis (vitamin deficiency)

Hypovitaminosis- a disease that occurs when the body's needs for vitamins are not fully met.

Hypervitaminosis (overdose of vitamins)

Hypervitaminosis ( lat. hypervitaminosis) – acute disorder body as a result of poisoning (intoxication) with an ultra-high dose of one or more vitamins contained in food or vitamin-containing medicines. The dose and specific overdose symptoms for each vitamin are different.

Antivitamins

Perhaps this will be news to some people, but still, vitamins have enemies - antivitamins.

Antivitamins(Greek ἀντί - against, lat. vita - life) - a group of organic compounds that suppress the biological activity of vitamins.

These are compounds that are close to vitamins in chemical structure, but have the opposite biological action. When ingested, antivitamins are included instead of vitamins in metabolic reactions and inhibit or disrupt them. normal flow. This leads to vitamin deficiency (avitaminosis) even in cases where the corresponding vitamin is supplied with food in enough or formed in the body itself.

Antivitamins are known for almost all vitamins. For example, the antivitamin of vitamin B1 (thiamine) is pyrithiamin, which causes polyneuritis phenomena.

More about antivitamins will be written in the following articles.

History of vitamins

The importance of certain types of food in preventing certain diseases has been known since antiquity. So, the ancient Egyptians knew that the liver helps with night blindness. It is now known that night blindness may be due to deficiency. In 1330, in Beijing, Hu Sihui published a three-volume work Important Principles food and drink", systematizing knowledge of the therapeutic role of nutrition and stating the need for health to combine a variety of products.

In 1747, the Scottish physician James Lind, while on a long voyage, conducted a kind of experiment on sick sailors. By introducing various acidic foods into their diet, he discovered the property of citrus fruits to prevent scurvy. In 1753, Lind published A Treatise on Scurvy, where he proposed the use of limes to prevent scurvy. However, these views were not immediately accepted. However, James Cook proved in practice the role of plant foods in preventing scurvy by introducing sauerkraut, malt wort and a kind of citrus syrup into the ship's diet. As a result, he did not lose a single sailor from scurvy - an unheard of achievement for that time. In 1795, lemons and other citrus fruits became a standard addition to the diet of British sailors. This was the appearance of an extremely offensive nickname for sailors - lemongrass. The so-called lemon riots are known: sailors threw barrels of lemon juice overboard.

In 1880, Russian biologist Nikolai Lunin from the University of Tartu fed experimental mice separately all the known elements that make up cow's milk: sugar, proteins, fats, carbohydrates, salts. The mice died. At the same time, mice fed milk developed normally. In his dissertation (thesis) work, Lunin concluded that there was some unknown substance necessary for life in small quantities. Lunin's conclusion was accepted with hostility by the scientific community. Other scientists have been unable to reproduce his results. One of the reasons was that Lunin used cane sugar while other researchers used milk sugar, poorly refined and containing some vitamin B.
In subsequent years, evidence accumulated, indicating the existence of vitamins. So, in 1889, the Dutch doctor Christian Eikman discovered that chickens, when fed boiled white rice, get sick with beriberi, and when rice bran is added to food, they are cured. The role of brown rice in preventing beriberi in humans was discovered in 1905 by William Fletcher. In 1906, Frederick Hopkins suggested that in addition to proteins, fats, carbohydrates, etc., food contains some other substances necessary for human body, which he called "accessory food factors". Last step was made in 1911 by the Polish scientist Casimir Funk, who worked in London. He isolated a crystal preparation, a small amount of which cured beriberi. The drug was named "Vitamin" (Vitamine), from the Latin vita - "life" and the English amine - "amine", a nitrogen-containing compound. Funk suggested that other diseases - scurvy, rickets - can also be caused by a lack of certain substances.

In 1920, Jack Cecile Drummond suggested removing the "e" from "vitamine" because the newly discovered vitamin contained no amine component. So "vitamines" became "vitamins".

In 1923, Dr. Glen King established chemical structure vitamin C, and in 1928, doctor and biochemist Albert Szent-Györgyi first isolated vitamin C, calling it hexuronic acid. As early as 1933, Swiss researchers synthesized the well-known ascorbic acid, which is identical to vitamin C.

In 1929, Hopkins and Eikman received the Nobel Prize for the discovery of vitamins, while Lunin and Funk did not. Lunin became a pediatrician, and his role in the discovery of vitamins was forgotten for a long time. In 1934, the First All-Union Conference on Vitamins was held in Leningrad, to which Lunin (a Leningrader) was not invited.

Other vitamins were discovered in the 1910s, 1920s, and 1930s. In the 1940s, the chemical structure of vitamins was deciphered.

In 1970, Linus Pauling, a two-time Nobel laureate, shocked the medical world with his first book, Vitamin C, the Common Cold and, in which he documented the effectiveness of vitamin C. Since then, ascorbic acid has remained the most famous, popular and indispensable vitamin for our Everyday life. Researched and described over 300 biological functions this vitamin. The main thing is that, unlike animals, a person cannot produce vitamin C himself and therefore its supply must be replenished daily.

Conclusion

I want to draw your attention, dear readers, that vitamins should be treated very carefully. Improper nutrition, lack, overdose, incorrect doses of vitamins can seriously harm health, therefore, for final answers on the topic of vitamins, it is better to consult a doctor - vitaminologist, immunologist.

Vitamins are low-molecular, biologically active organic compounds necessary for normal human life. They are involved in metabolism, participate in almost all biochemical processes occurring in our body, are biological accelerators of chemical reactions occurring in the cell, increase resistance to infectious diseases.

Vitamins are essential for the function of the glands internal secretion and their hormonal activity, increase mental and physical performance, endurance and resistance of the body to the influence of adverse environmental factors, including the effects of toxins.

Vitamins have exceptionally high biological activity and are required by the body in very small amounts. The daily requirement for some of them is expressed in milligrams (mg) or their thousandths - micrograms (mcg). If we put together all the vitamins that are part of the daily human need, then we get a grain the size of a hemp. However, it is difficult to overestimate their role in maintaining our health.

Vitamins are not part of the cells and tissues, muscles and organs that form the body, i.e. are not its structural components. They are neither energy sources nor food substitutes at all. They cannot replace nutrients. But sustaining life without them is impossible.

Sources of vitamins are foods of plant and animal origin, with which they are ingested. The formation of some of them partially occurs in the body, in particular, with the participation of microbes that live in the large intestine. but the amount formed does not provide full satisfaction of the needs of the organism.

The level of provision with vitamins during nutrition determines the level of mental and physical performance, endurance and resistance of the body to the influence of adverse environmental factors, including infections and the effects of toxins. AT food products can contain not only vitamins themselves, but also precursor substances - provitamins, which only after a series of transformations in the body become them.

Vitamins were discovered at the turn of the 19th–20th centuries as a result of studies of the role of various nutrients in the life of the body. Russian scientist N.I. Lunin in 1880 established that food products contain unknown elements necessary for life. In 1897, the Dutch doctor Heikman noticed that the chickens on his farm and the sick in prison (he was a prison doctor) become seriously ill if they eat peeled rice, but they recover when they eat brown rice. He concluded that there is some element in the rice husk, the absence of which causes this disease.

After 14 years, Dr. K. Funk managed to isolate this element in the form of a crystalline powder, a few milligrams of which was enough to cure polyneuritis in chickens in a matter of hours. For this discovery he was awarded Nobel Prize. The element was called vitamin (from the word "vita" - Life). Later, all substances of similar action began to be called that, and in order to distinguish them from each other, each was assigned a letter of the Latin alphabet. Today, almost all letters of the alphabet are used for this.

By 1911, only two vitamins were known: fat-soluble - A and water-soluble - B. In the next ten years, another one was discovered - C. In the early 20s, a fourth was discovered - D. And by 1948, all now known were discovered.

Currently, there are more than 25 studied vitamins. They have letter designations, chemical names or names that characterize them by physiological action. In 1956, their unified classification was adopted, which became commonly used.

VITAMINS - CLASSIFICATION

Vitamins are divided into two large groups: fat-soluble and water-soluble. Each of these groups contains a large number of different vitamins, which are usually denoted by letters of the Latin alphabet. Please note that the order of these letters does not correspond to their usual location in the alphabet and does not quite correspond to the historical sequence of the discovery of vitamins.

Soluble in water: B1 - thiamine, B2 - riboflavin, B3 - niacin, B5 - pantothene, B6 - pyridoxine, B7 - biotin, B8 - inositol, Para-aminobenzoic acid, B9 - folic acid, B12 - cyanocobalamin, B15 - pangamic acid, C - vitamin C,

Fat soluble: A (antixerophthalic), D (antirachitic), E (reproducing), K (antihemorrhagic). Separate vitamins (for example, D, K, E) combine a group of substances that are similar in chemical structure and have the same effect on the body, but usually differ in strength. Such substances are called vitamers, for example, D2, D3, D4 are vitamin D vitamers.

VITAMINS - PROPERTIES

The role of vitamins lies in their constant impact on metabolism. They stimulate chemical reactions occurring in the body, and are also actively involved in the formation and function of enzymes. They also affect the absorption of nutrients by the body, contribute to the normal growth of cells and the development of the whole organism.

Vitamins in the body play the role of coenzymes, i.e. help enzymes perform their functions faster and more efficiently. They are essential components of specific enzymes involved in metabolism and other specialized reactions. Enzymes are the catalysts for all life necessary processes. They are needed for the normal function of all organs and systems, for the growth of the body and tissue regeneration, the fight against an invading infection, foreign inclusions, help the body to destroy abnormal, mutant cells in a timely manner, etc.

Vitamins are part of several hundred enzymes, it is known great amount the reactions they catalyze. Many of them are involved in the process of decomposition of food substances and in the release of the energy contained in them (B1, B2, PP, etc.). They also participate in the synthesis of amino acids and protein metabolism (B6 and B12), in the synthesis of fatty acids and the metabolism of fats (B3) and many other physiologically important compounds.

Vitamins increase the body's resistance to disease. Thanks to them, metabolism in the body occurs, overall performance increases, the functioning of the immune system improves, and the aging process slows down. Their deficiency leads to the development of atherosclerosis, neuroses, stressful conditions etc.

Vitamins play an important role in maintaining the normal physiological state of the nervous, cardiovascular, digestive, endocrine systems and hematopoietic organs. The use of the required amount of them helps to strengthen the body, increase its efficiency and resistance to various harmful effects environment and disease.

LACK AND DEFICIENCY OF VITAMINS

The lack of vitamins leads to the development of such a pathological condition as beriberi. Avitaminosis develops with total absence or a very significant lack of one or another vitamin in the diet and cause diseases such as scurvy (with a lack of C), rickets (with a lack of D), pellagra (PP), beriberi (B1).

With a slight lack of vitamins, such a pathological condition as hypovitaminosis develops. It is observed such unpleasant phenomena, as a decrease in immunity, performance, memory, sleep disorders, poor health and others.

Causes of vitamin deficiency:
1 - wrong food according to the food set.
2 - seasonal fluctuations in the content of vitamins in food products. In the winter-spring period, their number decreases in vegetables and fruits.
3 - improper storage and culinary processing of products.
4 - unbalanced nutrition.
5 - increased body's need for vitamins, caused by the peculiarities of work, climate, pregnancy, breastfeeding. In a very cold climate, the need for them increases by 30-50%. Profuse sweating (work in hot shops, deep mines, etc.), exposure to chemical or physical occupational hazards, strong neuropsychic stress also dramatically increase the need for them.
6. Prolonged severe infectious diseases, as well as a period of recovery.
7. Violation of the absorption of vitamins in some diseases of the gastrointestinal tract, for example, in cholelithiasis, the absorption of fat-soluble vitamins is impaired.
8. Intestinal dysbacteriosis. Some vitamins are synthesized by the intestinal microflora (B3, Sun, B6, H, B12, and K).

Vegetables and fruits are the main sources of vitamins, but they cannot satisfy the body's needs for them alone. Carriers of vitamins of group A, group B, nicotinic acid, group E. are products such as black bread, butter and vegetable oils, dairy products and cereals.

With a full balanced diet The body receives all vitamins in sufficient quantities from food. Application vitamin preparations may be necessary in the winter-spring period, as well as in cases of increased need for them under certain physiological conditions ( enhanced growth in children's and adolescence, pregnancy and certain illnesses). The human body is not able to store vitamins for a more or less long time, they must be supplied regularly, in full and in accordance with physiological needs.

There is an opinion that one apple a day can solve the problem of deficiency of essential vitamins. In fact, this is far from the case. Japanese scientists have found that in apples grown using intensive technology for productivity, with a beautiful appearance, the content of ascorbic acid and carotene is 10 times lower than in fruits ripened in the home garden.

According to research by the Institute of Nutrition of the Russian Academy of Medical Sciences, 30-40% of Russians have insufficient amounts of B vitamins in their bodies, and 70-90% of Russians have C vitamins that are deficient in the body. Therefore, it is recommended to use foods whose packaging indicates that they fortified.

VITAMIN A. RETINOL

Vitamin A is involved in all major bodily functions. It is involved in the processes of oxidation and reduction, ensures the normalization of metabolism and the functioning of cell membranes, the formation of teeth and bones. It is necessary to maintain and restore good vision, and also helps to develop immunity to many diseases, including colds. Impossible without it healthy state skin epithelium.

Vitamin A is one of the main antioxidants responsible for protecting the body from the effects of aggressive oxygen species and free radicals. Free radicals are constantly formed in cells during respiration, and also enter the body with polluted air. Under their influence, chain reaction cell damage. Vitamin A is able to suppress these destructive processes, protecting the body from premature aging, reducing the risk of various diseases.

There are two forms of this vitamin: it is ready-made vitamin A (retinol) and provitamin A (carotene), which is converted into vitamin A in the human body. Carotene is found in yellow, red and green vegetables and fruits, as well as in many berries and herbs. They are rich in carrots, apricots, pumpkin, spinach and parsley. The best sources retinol are liver, fish oil, butter, egg yolks, whole milk and cream.

The daily requirement for retinol is 1 mg (3300 IU) for an adult, 1.25 mg (4125 IU) for pregnant women, and 1.5 mg (4950 IU) for breastfeeding. The prophylactic daily dose of vitamin A for an adult is 3300 IU. Therapeutic doses of vitamin A for mild and moderate beriberi are 33,000 IU (0.01 g) per day.

Vitamin B5

Vitamin B5 (Pantothenic acid or calcium pantothenate) is water soluble. It is a viscous, light yellow oily substance with a melting point of 75 - 80 °C. It tolerates neutral environments well, but is easily destroyed when heated in alkaline and acidic environments.

Pantothenic acid is found quite widely in both plant and animal products. AT a small amount it is also synthesized in the human intestine.

Vitamin B5 is absorbed in the small intestine and distributed to all tissues. Excretion is carried out through the kidneys.

Vitamin B6

Vitamin B6, also known as pyridoxine, is water soluble and therefore easily excreted from the body. It is resistant to oxygen and heat, but is destroyed by light.

The body's need for pyridoxine is 2 mg per day, and its lack can cause more than a hundred different diseases. Best natural sources: beans, brewer's yeast, wheat bran, bananas, liver, kidneys, heart, cabbage, milk, eggs, beef, veal, lamb, seafood.

Vitamin B6 is involved in metabolism, building enzymes that ensure the normal operation of more than 60 different enzymatic systems. He takes part in the processes of blood formation, takes care of the balance of sodium and potassium in body fluids.

Vitamin B12

Vitamin B12 (cyanocobalamin) refers to cobalt-containing biologically active substances. It is a dark red crystalline powder, odorless, stable in light and at high temperatures Oh.

Cyanocobalamin plays an important role in the body. It is necessary for normal hematopoiesis and maturation of red blood cells, prevents fatty infiltration liver, lowers cholesterol levels in the blood.

Vitamin B12 is found exclusively in meat and animal products. Its daily requirement for adults is only 4 mcg. The need increases with alcohol intake and smoking.

VITAMIN C

Vitamin C was discovered in 1907-1912. In 1932, its antiscurvy properties were established and it received the name "Ascorbic acid".

Vitamin C is a white crystalline powder, sour taste, easily soluble in water. In the human body, it is not produced and does not accumulate, so it must be constantly supplied with food.

In the human body, ascorbic acid plays a huge role. It strengthens the immune system, increases resistance to stress, is necessary for the synthesis of collagen, and is involved in more than 300 biological processes.

Vitamin C is found in vegetables, fruits, berries and herbs. The leader in its quantity is the wild rose. Ascorbic acid is very unstable and is destroyed at high temperature, in contact with metals, during storage and under the influence of sunlight.

weighted average daily rate vitamin C for a healthy adult is 60 - 100 mg. However, some experts believe that this rate should be significantly increased.

With a lack of ascorbic acid, a person becomes lethargic, his mental and physical performance decreases, bleeding gums, muscle pain, hair fall out and nails break.

Vitamin C contributes to the cure of a very large number of diseases.

VITAMIN D

Vitamins of group D belong to several biologically active substances, which are designated D2, D3, D4, D5, etc. The total number of them is about ten, but highest value have the first two: D2 and D3. These are odorless crystals and colors that are resistant to high temperatures, i.e. saved when heat treatment food. They are soluble in fats and insoluble in water.

Vitamin D regulates the absorption of calcium and phosphorus minerals, maintains the required level of their content in the blood, and ensures that they enter the bone and muscle tissues. It increases the body's immunity, affects the cells of the intestines, kidneys and muscles, is involved in the regulation of blood pressure and heart function.

The main source of vitamin D is the sun, it is formed under the influence of ultraviolet rays and accumulates in subcutaneous tissue. In the future, as needed, it is used by the body. Also a lot of it in fish oil and sea ​​fish. It is found in small amounts in dairy products. It is practically absent in vegetables and fruits.

The need for vitamin D for people under 50 years old is 400 IU per day, 51-70 years old - 500 IU, over 70 years old - 600 IU. 1 IU contains 0.000025 mg (0.025 mgc) of chemically pure vitamin D.

Vitamin D ensures the normal development of the body, protects it from many diseases and ensures a long and active life.

VITAMIN E

Vitamin E was discovered in 1922. It was the fifth open vitamin and he was accordingly assigned the letter E. He was also given the name tocopherol (from the Greek "tokos" - "birth" and "ferro" - to wear), since in experiments on white rats, in his absence, they could not multiply. Without vitamin E, life on Earth would simply disappear, because reproductive function of all living beings is extinguished.

Vitamin E - fat soluble vitamin, an antioxidant, is a mixture of 4 tocopherols: a, b, g, d and 4 tocotrienols, also referred to as a, b, g, d. Alpha-tocopherol is the most abundant and biologically most active of all naturally occurring forms of vitamin E.

Tocopherol has a strong antioxidant effect, prevents cardiovascular diseases, supports the function of the gonads, strengthens the immune system and slows down the aging process. It also promotes the development of the muscular system, improves vision and normalizes hormonal levels.

Large amounts of tocopherol are found in vegetable oils: in sunflower, cotton, corn, olive, peanut and sesame. It is also found in nuts (almonds, peanuts), legumes, oatmeal, buckwheat, wheat and its sprouts.

The amount of vitamin E is usually measured in international units (IU). 1 IU = 0.67 mg α-tocopherol = 1 mg α-tocopherol acetate. The daily requirement of an adult in it is about 12-15 mg.

With a lack of vitamin E, the following symptoms are observed: cerebral hemorrhages, inflammation of the joints, pain of muscular and nervous origin, up to degenerative changes in the skeletal muscles and muscles of the heart, increased permeability and fragility of capillaries, which manifest themselves in the form of multiple bruises, atrophy of the gonads, leading to complete or partial infertility, violation of tissue respiration, violation of almost all types of metabolism.

If you take Vitamin E within reasonable limits, then it will help get rid of many diseases and bring many benefits.

VITAMIN F

Vitamin F is a fat-soluble vitamin that is a yellowish oily liquid with a slight specific odor. For its remarkable ability to lower blood cholesterol levels, it is also called the "anti-cholesterol vitamin".

Vitamin F is involved in the construction of cell membranes, promotes the removal of excess cholesterol from the blood, stimulates the body's immune system, has a rejuvenating effect on the human body, greatly improving the condition of its skin and hair, and performs many other important functions.

Vitamin F is found in cold-pressed vegetable oils. The need for it is fully met with a normal, balanced diet.

healthy eating fully provides the body with all essential vitamins and minerals, and additional reception Vitamin preparations and dietary supplements are not only unnecessary for most people, but even unsafe! Vitamins sold in pharmacies are the same medicines, like any other medicine, and can only be used as prescribed by the attending physician.