Vitamins in Your Diet
The human life would be in impossible truth for want of enzymes and vitamins, because they are the people in charge to turn our food into energy. Vitamins also take part in the promotion of the growth and the maintenance of the immunological function. They allow that the reproduction takes place and promote the longevity.
As well, the minerals also are important to have healthy bones and teeth. Like vitamins, the minerals cannot be produced by the body and must also come from the diet.
Now you can arrive to know his deficits vitamins and to improve specific problems of health significantly as lack of appetite, the depression and the premature aging. Next we exhibit a complete material that reunites all the more recent discoveries on vitamins and their beneficial effects on the organism.
That Amount of Vitamins we must Ingest?
Although all we needed the same minerals and vitamins to enjoy the well-being and of a good health, the individual requirements vary with the age, sex, style of life and occupation. Due to this it cannot have a formula landlord with which to determine the individual requirements. There are tables that give the average nutritional requirements, but these are basically a mere approach by the way in which they have calculated. These tables really give Recommended Diaries of vitamins. He is unquestionable that all we needed to take nutrients in the correct amounts to maintain a health optimal. The difficult thing is to determine as they are those amounts. For example, an pregnant woman has dietetic needs superiors of certain nutrients, whereas the adolescents require majors amounts of other nutrients to make sure their growth and development. The old ones need additional nutrients to resist the effects of the aging, and a busy executive submissive stress needs more certain nutrients to avoid the harmful effects that stress has on the whole body. The investigations indicate that vitamins help to maintain our system immune, and that, therefore its deficiency can aggravate the capacity of the body to resist to the diseases.
Where To obtain the Nutrients?
Nevertheless, the most important question of all is the one if we are obtaining from our food all the nutrients that we needed. Commonly one thinks that we can obtain all the vitamins and minerals that we needed if we eat a sensible good diet. But what is a sensible good diet? It is easy and practical to follow? How many times we forgot the breakfast to precipitate to us towards the work? How often we pricked a pizza or a hamburger when we run from return to the office after going of purchases or paying the invoice of the gas during our hour of lunch? When we return in the evening, it turns out tempting to buy a ready food "to take", because we were too much tired to cook.
It is important to fall the account that vitamins by definition, they cannot be produced by the body, and must, therefore, come from the diet. A vitamin is a delicate and unstable organization that can easily be destroyed during the transport from the farm to the factory, and from there to the supermarket. Little that is usually is lost in its way of the freezer to the microwaves, and of this one to the table. It is ironic that the typical western diet lacks sufficient amounts of essential nutrients, and that we pruned to be supercharged but we do not stop being undernourished.
How to assure to us not being undernourished in spite of being supercharged? The approach of a healthful diet accompanied by supplements will assure to us to obtain the correct amount of the nutrients required for an optimal health. One is due to have due well-taken care of when choosing supplements. The multivitamins and mineral general supplements usually are pills of "one to the day" that contain carefully graduated amounts of nutrients, and can serve as "security policy". A multivitamins-mineral preparation sensible good can be the unique thing that the body needs to obtain all the necessary vitamins and minerals. It will be possible to be taken, under the advice and the prescription of a doctor, adding nutrients isolated in case of specific needs. Nevertheless, all those that wish to carry out a natural nourishing diet to obtain the necessary nutrients, can do it and do without the supplements that.
Minerals in Your Diet
Besides carbon, hydrogen, oxygen, nitrogen and sulphur that comprise of organic molecules, our organism you appraise other elements, or like structural components or by their catalytic capacities comprising of the enzyme active centers. These elements are:
* Calcium: It is the abundant mineral but in the organism, since it is a fundamental component of the bones. Also it participates in the nervous transmission and it comprises of the structure of several enzymes
* Phosphorus: It is an essential component, along with calcium, in the structure of the bones and teeth. Form leaves mainly from many fundamental organic substances in many metabolic routes in implied in the obtaining and the transmission of energy. Also in that they maintain and they pass on the genetic message.
* Potassium: It participates in the maintenance of the osmotic pressure, especially inside the cells, and in the nervous transmission.
* Chloride: It takes part in the maintenance of the ionic equilibria and osmotic. Form leaves from the gastric juice.
* Sodium: It participates in the maintenance of the osmotic pressure, in compartment essentially extracellular, the nervous transmission and on the maintenance of balances acid-it bases.
* Magnesium: Form leaves from the bone. It is also necessary for the activity of many enzymes, especially of which ATP uses. In these enzymes, the mg is united really to the ATP, and not to the own enzyme.
* Iron: Form leaves of the hemoglobina (the protein that transports oxygen in the blood) and from the mioglobina (that does in the muscle). Also it comprises of enough enzymes. The organism is able to store important amounts of this element like reserve, associated to a called protein ferritina.
* Fluorine: Form leaves from the structure of the teeth and bones, although it is not a strictly essential element.
*Zinc: Form leaves from enough enzymes, like the carbonic-anhydrase or fosfatasa alkaline.
* It receives: Form leaves from some enzymes, like tirosinasa.
* Manganese: Form leaves from some enzymes, among them the mitocondrial superoxide dismutasa.
* Selenium: Form leaves from the selenocisteina, an amino acid peculiar, (equivalent to the cisteina, but with sulphur instead of selenium) present in glutation peroxidasa.
* Iodine: Its unique biological function is like component of tiroideas hormones
The majority of minerals is distributed very widely between all type of foods, in such a way that any diet that is not aberrant includes a sufficient amount of the majority of them.
The unique elements of which deficiencies can take place are the calcium, the iron and the iodine, and this with diets only based on certain foods that do not contain them or contain that them in a nonassimilable form. The calcium is distributed so much in origin foods animal like vegetable. Nevertheless, the present in vegetal foods is little assimilable, since these also contain substances like the oxalato or fitato kidnaps that it and prevents their absorption in the alimentary canal. The bran, in particular, contains important amounts of this type of substances. In the integral flour, around 70% of all the existing phosphorus it is comprising of fítico acid, whereas in the white flour this proportion descends to 30%. Also the vegetables and the almonds contain important amounts of this substance. In animal products the calcium is available more easily. The best source of this element is the milky products.
The iron also is widely distributed, but the problems related to their bioavailability are still majors that in the case of calcium. The iron in form hemo (as animal is generally in origin foods) is absorbed with relative facility, but the iron in inorganic form, no. Its absorption depends on the presence in the diet of other components, that favor their pick up, as it is the ascorbic acid (reduces Faith 3+ to Fe2+, but soluble) make difficult or it, like oxalic acid or fítico acid. Altogether, although the vegetal foods contain iron enough (not too much; independent of the legend, the lentils and spinach contain similar amounts to other similar foods) their low bioavailability causes that they are not good nourishing sources of this mineral.