What vitamins to choose for immunity
Vitamins (from the Latin vita – life) in the form in which they are now presented appeared relatively recently. Before that, in ancient times, people understood that some foods can have a beneficial effect on the body. For example, the ancient Egyptians knew that eating chicken liver (which contains vitamin A) can cure night blindness. But the fact that the disease occurs due to a lack of this vitamin was found out much later.
Vitamins are the best way to be healthy
A bit of history
The first vitamin isolated from yeast in 1912 by Casimir Funk was apparently vitamin B1, which cured many of the Japanese beriberi disease (polyneuritis is a disease that develops in humans due to a lack of vitamin B1). In general, Funk is deservedly considered the “inventor” of vitamins. At least, he was the first to use this term in his scientific works.
Prior to that, in 1880, the Russian scientist Nikolai Lunin, in his dissertation work, tried to prove the theory of the existence of microscopic doses of substances (vitamins) that were not then known to science, but necessary for life. Nikolai Lunin conducted a series of experiments on laboratory mice, but his theory of the existence of vitamins was never accepted by the scientific community. And forgotten for many years.
The benefits of vitamins
Vitamins are organic substances necessary for our body, which are antioxidants, immunomodulators and even antidepressants. Vitamins are involved in the work of the nervous and reproductive systems, the hematopoietic system, regulate carbohydrate and lipid metabolism, improve the structure of the skin, hair, nails. The vitamin content in our food is not uniform. For example, the amount of nutrients in meat can depend on the time of year, the age of the animals and the feed they eat. As for plant products, it is just as important here on what soil and with what fertilizers the plant grew, how it was harvested, stored, transported and prepared.
It is known that heat treatment is fatal for many vitamins (during cooking, from 25 to 90% of all nutrients contained in the product are lost). So, when the temperature rises, vitamin C is destroyed, and vitamin A suffers from contact with air. It turns out that even if you eat right and eat what appears to be healthy food, this does not mean at all that you are getting the proper amount of vitamins.
What do scientists say?
Scientists have calculated that a diet corresponding to the average energy consumption of a modern person, even a balanced and varied diet, lacks vitamins by 20-30%. In addition, greenhouse vegetables, which dominate our store shelves for nine months a year, contain far fewer vitamins than vegetables grown outdoors. Scientists from the Institute of Nutrition of the Russian Academy of Medical Sciences conducted a series of studies that indicate an extremely inadequate intake and an increasingly growing deficiency of vitamins (A, group B, C, E), as well as trace elements (iron, zinc, iodine) in a significant part of the population of the Russian Federation.
Thus, the deficiency of B vitamins is detected in 30–40%, b-carotene – in more than 40%, and vitamin C – in 70–90% of the surveyed. At the same time, the detected deficiency is often in the nature of a combined vitamin deficiency.
However, after reading an article about the benefits of vitamins and their lack in our body, one cannot mindlessly start using them. Even the doctors themselves prohibit this.
What vitamins are needed for a modern person.
If earlier, at the first signs of illness, doctors advised taking a loading dose of vitamin C, now you will not hear this anymore. Why? Yes, because there is a high probability of overdose, even though vitamin C, being water-soluble, is excreted from the body in the urine, without accumulating in fatty layers, as fat-soluble ones (A, E, group B, etc.). In case of an overdose, vitamin C does not strengthen blood vessels, as it does with the usual intake regimen, but, on the contrary, makes them brittle, which, of course, can lead to hematomas with any, even not very strong, pressure or impact.
What vitamins are necessary for a modern person?
The energy consumption of a modern person has been greatly reduced in comparison with our ancient ancestors. Well, what a modern man does – he changes from a sofa or a chair into a car and goes to a sedentary office work, where he spends eight hours in a sitting position, and then drives home in the same way! What are the energy costs? He also smokes, which also increases the need for vitamins. Although, some will argue, many go to the fitness club and run there on the treadmill, do not smoke. And yet, on average, energy costs are falling, and the need for vitamins remains the same!
Vitamin A (retinol) is essential for normal growth, has a tonic effect on the body, and is good for teeth, bones, hair and skin.
Vitamin B1 (thiamine) is important for the heart and contributes to the normal functioning of the nervous system.
Vitamin B2 (riboflavin) is essential for the normal functioning of the immune and nervous systems.
Vitamin B3 (niacin) lowers high cholesterol levels, improves blood circulation, thereby helping to strengthen the cardiovascular system.
Vitamin B3 (niacin) lowers high cholesterol levels, improves blood circulation, thereby helping to strengthen the cardiovascular system.
Vitamin B6 (pyridoxine) is involved in the metabolic process.
Vitamin C (ascorbic acid) takes part in the formation and further development of the structure and functions of cartilage, bones, gums and teeth, has a strengthening effect on the walls of capillaries and blood vessels; synthesizes collagen, which is necessary for the strength of the ligaments, tendons, skin and bones. In addition, it has pronounced antioxidant properties, lowers blood cholesterol levels and increases the body’s resistance to infections.
Vitamin D (calciferol) increases the body’s resistance to infections.
Vitamin E (tocopherol) protects cells from damage caused by free radicals, has pronounced antioxidant properties.
Vitamin K is an indispensable and indispensable participant in blood clotting processes. With a lack of it, blood clotting decreases, which can cause bleeding. Helps in the absorption of calcium.