Vitamins and microelements are irreplaceable substances for our body. Together with the expert, we found out:
- which of them we need most,
- where they are found,
- how to properly compose your menu.
Absence or lack of any of these components can result in weakness, drowsiness, malaise, and serious illnesses.
ESSENTIAL FATTY ACIDS
These include omega-3 and omega-6. At that, the omega-3 group includes fatty acids such as ALA, EPA, and DHA.
- ALA is found in linseed oil.
- EPA, and DHA are found only in oily fish.
If the weekly diet does not include oily marine fish, for example, pink salmon or coho salmon, it is desirable to supplement it with supplements that contain EPA and DHA (fish oil).
This is the main food for the beneficial microflora (lacto- and bifidobacteria) of our intestines. Feeding on cellulose, they synthesize vitamins K, B6, and B12.
The absence of dietary fiber in the diet can cause dysbiosis and subsequent vitamin deficiency.
VITAMINS OF GROUP B
B vitamins are necessary to people for a proper metabolism of carbohydrates and protein. Deficiency in these vitamins can lead to:
- impaired synthesis of proteins,
- violation of energy production.
The list of products that contain vitamins B includes meat, fish, legumes and whole grains.
It is a strong antioxidant that neutralizes free radicals in the body. There is no need to take vitamin E additionally, if the menu is rich in a variety of vegetable oils.
Mineral substances are not formed in the body, so they must enter into it with food. Thus, selenium is a component of the antioxidant system and provides an immunomodulating effect.
This microelement is found, for example, in seafood and broccoli. Lack of zinc leads to sexual dysfunction, which can be prevented through consuming nuts and eggs. We get many minerals with unrefined salt, for example, sea or Himalayan. At that ordinary table salt contains only two trace elements (sodium and chlorine), so it is better to refuse it.