Vitamin C is found in citrus fruits, broccoli, sweet pepper and berries. But the record for the content of this vitamin is kiwi fruit. Due to vitamin C are governed by the oxidative processes in the body, as well as metabolic processes. He has anti-inflammatory effect, increases the body's resistance to infections.
Vitamin PP holestrenia controls the level, it is also necessary for the conversion of glucose into fat and energy. This vitamin in large quantities contained in beans, peas and whole cultures.
Next substance - folic acid. All expectant mothers know that it is necessary for the full development of the baby. In addition, it helps to absorb vitamin C and PP. Whole grains, dark green vegetables and citrus fruits contain folic acid.
B vitamins support the normal condition of the nervous system, improve memory and fight depression. A lot of them in fish, meat, carrots, hard cheese, broccoli, cereals, leafy green vegetables, and legumes.
Very important for the body of calcium. It helps to strengthen bones, teeth, used for the prevention of osteoporosis. He is best digested in the presence of vitamin D. Calcium is present in milk, cheese, cottage cheese and yogurt.
Vitamin D is essential for the prevention of rickets, helps absorb calcium. Honest in fatty fish, egg yolk and cod liver oil.
In a pumpkin, carrots and sweet peppers contain an important element of beta-carotene in the body it is converted into vitamin A, useful for the eyes. the immune system and skin. Therefore, it is important to use these products in food every day.
Potassium is useful because it maintains in good condition the heart muscle. To replenish potassium should eat raisins, bananas, greens, milk, oranges.
Finally, iron. This element serves to prevent anemia. Iron-rich foods - meat, liver, green leafy vegetables and seafood.
Including in the daily diet of these products, you can protect yourself from the development of dangerous diseases and support the body in great shape.