The easiest way to fill up your diet with vitamins and minerals – is to buy them in pharmacies. But this method is not always effective. In winter and early spring, you can resort to tablets drugs consultation with their physician. But in the season when the market and shops you can buy fresh fruits and vegetables, who besides vitamins and minerals rich in ingredients such as enzymes of cellulose, pectin, use the services of pharmacy is not necessary. And in general the most appropriate is the diet that includes sufficient fresh fruits and vegetables.

Need to know that fresh fruits and vegetables have properties to lose vitamins and minerals. That’s why these products are not desirable to keep a long time. Cutting vegetables and fruits should be performed immediately before use or use. But frozen foods very well retain all the vitamins. Vitamin A affects the growth of Rights, improves skin condition, helps the body resist infection, driving the growth and development of epithelial cells.
Vitamin A is found only in animal products (fish oil, fat, milk, butter, cream, cottage cheese, cheese, egg yolk, fat, liver and fat of other organs – heart, brain).
Vitamin E – may help protect against heart disease and some psychological symptoms – such as mood changes, fatigue and anxiety. Other nutrients such as potassium, magnesium, B vitamins and bioflavonoids can also help with these symptoms. Vitamin E is not desirable for people with high blood pressure, diabetes or rheumatic heart complications. Excess vitamin E may also cause liver disease.
Vitamin C - may help strengthen the capillary blood flow. Vitamin C has a calming effect. Vitamin C can slow down the excessive menstrual bleeding, to accelerate the healing of wounds and burns, to maintain collagen, tendons, skeleton, cartilage and connective tissue.
Vitamin D plays an important role in the process of assimilation of calcium your body. This vitamin also promotes the efficient use of phosphorus. Vitamin D is also called calciferol – it strengthens bones and teeth, prevents rickets, supports the normal functioning of muscles and nervous system. And according to recent research also helps prevent osteoporosis.
Minerals – natural chemical elements found in the human body in the skeleton, muscles, teeth, blood and nerve cells. Most of the minerals needed by the body, include calcium, phosphorus, magnesium, sodium, potassium and chlorine. Minerals help to maintain normal water balance in the body, regulate the splitting of sugar and carbohydrates (chromium), helps form red blood cells and maintain nerve tissue (cobalt), strengthens bones and teeth (fluoride), to regulate the thyroid (iodine), to fight cancer cells (manganese), improve protein synthesis and maintain a healthy nervous system (molybdenum), destroy free radicals with vitamin E (selenium), also have the capability of the antibiotic (sulfur). Minerals included in virtually every activity of our body.
Calcium – the most abundant mineral in the human body. Approximately 99% of body calcium found in teeth and skeleton. Calcium is instrumental in the compression of the muscle, blood clotting, and maintenance of cell membranes and plays a critical role in the normal functioning of the heart. This is important because after menopause, heart disease is rapidly increasing. One of the most adverse complications of menopause – bone fragility that leads to fractures, curvature of the spine and loss of teeth. Calcium can also be used under emotional stress. Vitamin D increases absorption of calcium, and magnesium regulates the flow of calcium between cells.
Magnesium – an essential mineral for the strength of the skeleton and also the health of the heart. Magnesium can help prevent insulin resistance. Without the balancing effect of calcium, magnesium and potassium, damage can occur in arteries, especially those that supply blood to the heart and brain, thereby reducing blood flow to these organs. The result may be high blood pressure, heart attack.
Excrete 14 vitamins, which are mined in two categories:
1. fat soluble – vitamins A, D, E and K, accumulate in the fats of the body, sometimes reaching toxic levels (vitamins A and D)
2. soluble – vitamin C, vitamin B complex: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9) and cyanocobalamin (B12), choline, biotin . They accumulate in the body in lower concentrations than fat-soluble vitamins.