Water-soluble vitamins


Vitamins are dissolved in water and food coming from directly in the blood, called water-soluble. They do not accumulate in the tissues and sufficiently rapidly cleared from the body. On the one hand, these properties allow you to avoid excess in the body, on the other – the resulting deficit is constantly replaced.

Therefore, the daily menu should include foods rich in water-soluble vitamins.

Water-soluble vitamins of group B includes several vitamins. They are actively involved in the metabolism and regulation of activity of the whole organism.

C (ascorbic acid) improves the immune system and speeds recovery from respiratory diseases, strengthens blood vessels, promotes iron absorption, the health of the gums and bone. C is not produced by the body, its daily dose is 100 milligrams. Provide this amount can be, for example, eating a pound of fresh oranges or grapefruits. A lot of it in tomatoes, sweet peppers, sauerkraut, black currant, lemon, kiwi and bananas.

H (biotin) conventionally refers to the group B. Participates in metabolism, is essential for normal skin and hair. Nourishes useful flora in the gut, support the nervous system. Partially produced in the body. The daily dose is not precisely defined, the scientists suggest that it is 200 micrograms. Much biotin can be obtained from 200 g of beef liver. In addition, vitamin H is contained in mushrooms (especially chanterelles), cauliflower, apples, unpolished rice.

P (bioflavonoids) – group of biologically active substances. Consists of quercetin catechine, rutin and gesperdina and nearly 5,000 others.

PP is involved in the metabolic processes of the body, regulates the activity of the brain and the adrenal glands. The daily dose of 15-25 mg, so RR contained in 250 g of chicken meat. Partially it is synthesized in the human gut microflora, and the rest can be obtained from the liver, kidney, beef, green vegetables, beans and mushrooms.

N (lipoic acid) has been actively involved in metabolic processes in the body, improves vision, strengthens the protective function of the liver and regulates glucose uptake by nerve cells. Potentiate other vitamins such as C and E. The daily dose of 1.2 milligrams of lipoic acid as 200 grams of milk, or the same amount of beef. Also vitamin N is the liver, rice and cabbage.

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