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Vitamins are essential for our body, condition development, growth, and health. For the most part, these are exogenous compounds that we must provide with food. Deficiencies called avitaminosis to cause a variety of diseases resulting from disorders of the processes in the body. Where will we find them? What exactly will they save us from? Do we supply the right amount with a diet?

Division of vitamins
Vitamins have been divided according to the physical properties to which solubility belongs. Therefore, we stand out
– water-soluble vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B12 (cyanocobalamin), C (ascorbic acid), biotin, folic acid;
– fat-soluble vitamins A (retinol and derivatives), D (cholecalciferol), E (tocopherol), K (phylloquinone).

The human body can store fat-soluble vitamins mainly in the liver. If the supply is too high, hypervitaminosis with toxic effects on the body may occur. The situation is different in the case of water-soluble vitamins. Excess is excreted in the urine, which is why it is important to ensure their optimal supply with food every day.
Vitamins and Minerals 100%
Vitamins can also be ordered due to construction. All B vitamins have a nitrogen molecule, therefore they are included in nitrogen compounds, while the other vitamins are classified as nitrogen-free.

Vitamin functions
The concept of the vitamin was introduced by the Pole Kazimierz Funkek in 1911. The name comes from the combination of two words – vita (life) and amine (a compound of a basic nature). The Polish scientist discovered and named vitamin B1, valuable in the fight against beriberi disease (resulting from disorders of carbohydrate degradation, affecting damage to nervous and muscular tissue). The name itself indicates how important vitamins and vitamins are to live.

The group of fat-soluble vitamins is hydrophobic and polar molecules. Their structure and properties affect the functions performed in the body, the main one is participation in the regulation of calcium-phosphorus and the blood coagulation process. We also know that they are necessary for the process of seeing and creating epithelial tissue.

In contrast, water-soluble vitamins are coenzymes or co-factors of various in-vitro processes. They participate in the metabolism of proteins, fats, carbohydrates, and minerals.

Sources of vitamins
Vitamins can be found in both plant and animal products. Sea fish are rich in vitamins A and D, and walnuts and vegetable oils are a good source of vitamin E. Vitamin K can be found, among others, in green leafy vegetables and egg yolk. Whole grains, liver, and yeast are characterized by the richness of vitamins from group B. Vitamin C with antioxidant activity can be found in citrus, red paprika and wild rose. Demand for vitamins
The body’s demand for vitamins is very diverse. They are determined based on physiological status, age, sex, and physical activity. As mentioned before, vitamins are substances that we have to provide from the outside. However, under specific physiological conditions, the human body can synthesize several of them from provitamins. These include vitamin A synthesized from carotenoids, vitamin D3 from 7-dehydrocholesterol, vitamin PP as a tryptophan derivative. The bacterial flora in the gastrointestinal tract can synthesize some B vitamins and vitamin K.

Although vitamins do not provide energy for our body and are not building material, they are necessary for proper functioning. A monotonous diet, stress and excessive physical activity can lead to the weakening of the body due to the lack of adequate amounts of vitamins. We should include as many foods rich in particular vitamins as possible in our diet. It will allow us to enjoy health and vitality for many years.


Shiitake mushrooms – calories, nutritional values ​​and curiosities

Known mainly thanks to Chinese medicine, which considers them to be a natural remedy for many diseases, recently also appreciated in Europe – shiitake mushrooms are becoming more and more popular. And rightly so, because thanks to their properties and nutritional values ​​they are one of the most valuable edible fungi. 

These mushrooms from China, where they have been grown for over 2,000 years, are the third largest varieties in the world in terms of crop popularity. In Poland, you can also find under the name of the Japanese hardener and edible twardziak. Brown and fleshy mushrooms with a curled hat can be between 5 and 20 centimeters in diameter and a core with a thickness of 3-4 cm. What is their phenomenon? 


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Shiitake mushrooms – nutritional and healing properties 

Shiitake mushrooms are low in calories – 100 grams of fresh mushrooms provide just 34 calories, the majority of which are carbohydrates. Hardeners also have a lot of protein (less than 20%). This is good information for vegans and vegetarians; in shiitake mushrooms you can find a lot of valuable amino acids. In addition, they are also a good source of fiber. 

The edible hardcake is rich in vitamins and minerals. You can find in it, among others lots of B vitamins (B2, B3, B5, B6). In shiitake mushrooms we can also find vitamin D (D2 – ergocalciferol – naturally occurring in plant organisms and yeast). Considering shiitake mushrooms, you take care of the nervous system and proper carbohydrate metabolism. In addition, thanks to them shiitake mushrooms also affect the appearance, protecting against baldness, graying and hair loss. 

In the harder you will also find a lot of minerals. It is a good source of zinc, phosphorus, manganese, cobalt and copper. Thanks to shiitake mushrooms, you take care of the complexion and nails, because these elements have a big influence on our appearance. In addition, they stimulate the immune system, so it is worth eating them when a cold begins to catch us. You can also reach shiitake mushrooms prophylactically in autumn and winter to protect the body against diseases. They are also a good source of selenium, an unusual important element that we often forget about. Selenium ensures proper thyroid function. By consuming shiitake mushrooms, you protect the body against endocrine disorders. Interestingly, thanks to selenium shiitake mushrooms also slow down the aging process, so their regular consumption will give you a young and fresh look. The edible hardener is also a good source of potassium, so including it into the diet you take care of blood pressure, sodium-potassium balance and oxygenate the brain. 

It is worth reaching especially for dried shiitake mushrooms, because they contain all the mentioned minerals and vitamins in huge doses. For example – 100 grams of dried shiitake mushrooms fill the daily requirement for B2 vitamins in 115%, for B5 vitamins – in more than 400%, and for zinc in over 500%! This perfectly shows how enormous power these tiny mushrooms have. 

You can not fail to mention the valuable antioxidant properties of shiitake. Thanks to this, they protect us against free radicals and oxidative stress and slow down the aging process. Shiitake mushrooms, thanks to the presence of a compound called eritadenin, also have the properties regulating cholesterol and triglyceride levels in the blood. Shiitake mushrooms also have a positive effect on blood pressure, preventing it from rising. Shiitake mushrooms are also useful in the prevention of thrombosis. This fungal action is caused by the presence of a sulfur compound that blocks the attachment of platelets. 

It is also worth knowing about the connection between the Japanese dermal and the reduced incidence of cancer. Shiitake mushrooms contain lentinan (beta glucan, an organic chemical compound from the group of polysaccharides), which is responsible for stimulating the immune system and thus protects the body against the spread of cancer. It also stimulates the body to produce new immune cells, thanks to which it can contribute to the inhibition of cancer development. 

Comparison of calories and nutritional values ​​- fresh and dried shiitake mushrooms 

The values ​​per 100 g of the product 

Ingredient shiitake mushrooms fresh 

Dried shiitake mushrooms 

Kalorie (energy value) 34 kcal / 141 kJ 296 kcal / 1238 kJ 

Protein 2.34 g 

Total fat 0.49 g 

Omega-3 fatty acids 0.012 g 

Omega-6 fatty acids ~ 0.139 g 

Carbohydrates 6.79 g 

Dietary fiber 2.5 g 

Shiitake mushrooms – use in the kitchen 

You can treat them like any other mushrooms; they are suitable for both drying and marinating, as well as frying and baking. However, it is worth knowing that shiitake mushrooms tend to harden under the influence of heat, so the time of heat treatment should be reduced to a minimum. They can be added to sauces and meats; they will be great in dishes originating from Chinese cuisine. 


You can read also: Positive influence of shiitake mushrooms on health


Medicinal ginger like steroids?

Why do I have doubts? Because unusually good results have been achieved. Until now, ginger has been associated with effects on inflammation, osteoarthritis, risk of colorectal cancer or lipid metabolism. 2 


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Returning to the merits, one group of men received ginger, the second placebo. The next two groups were given a placebo or ginger, but they also trained in strength. Poor strength training based on machines was used, which will matter in a moment. 

Results in terms of muscle growth 

Why do I put this test between cartoons? Because, with increasing muscle mass, the subjects got rid of it 

How have such amazing results been achieved? Obese people, not physically active, were hired. Therefore, within 10 weeks of the experiment, they were able to get rid of adipose tissue and build muscle. In addition, the researchers did not determine how they estimated the increase in lean body mass. It is quite possible that these are data from the ceiling, they rather resemble the recomposition achieved on growth hormone, numerous steroids, beta-mimetics and thyroid hormones, than using 1 g of ginger. Besides, how to explain getting rid of so much fat without dietary intervention and aerobics? It only knows Iranian shamans. 


You can read also: Helping you through the last time of the winter


Health effect of green tea

Tea is the most popular beverage in the world after water. Every second, 15,000 cups of tea are drunk on Earth. However, the tea tea is uneven. One can hear that green tea is especially good for health, but what exactly does it mean? Although black, green and ulung tea are obtained from one plant called Camelia sinensis, the chemical composition of each one is completely different. It has been shown in green tea that there are 100 different molecules that give it its characteristic health benefits.

The healing properties of green tea have been known to the Chinese since ancient times, since they have used it to treat everything from headaches to depression.
Green Tea EGCG
Current scientific studies provide hard evidence for the long-established association of therapeutic properties such as anti-cancer and cardiovascular disease.

The secret of green tea lies in the richness of the catechin polyphenols contained therein, in particular the compound known as EGCG, which is a very strong antioxidant. Why do not other teas have the same medicinal properties as green tea? Green tea is distinguished by the way it is made. Green tea leaves are treated with steam, which prevents the oxidation of the EGCG compound. Black tea and ulung, on the other hand, are made from fermented leaves, which transforms EGCG into other compounds that are no longer as effective in preventing and combating various diseases.

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However, the maximum use of health-promoting properties of green tea is not as easy as it may seem. There are ongoing discussions about how long it should be brewed to get the maximum therapeutic benefit. Studies show that brewing time shorter than 5 minutes extracts only 20%. catechin polyphenols. However, when brewed for too long, the same ingredients that provide medicinal properties can spoil the taste, making the tea taste like grass. Specialists recommend brewing it for 8-10 minutes, allowing to achieve a proper balance between health and taste.

An open question is what quantities of green tea should you drink? Research has yet to show whether drinking larger amounts brings better health benefits. Keep in mind that green tea contains caffeine (albeit less than coffee) and too high doses may cause insomnia. It is also necessary to investigate whether green tea may be helpful in arthritis or may lower high cholesterol.


Here you can read also: How to lower cholesterol?


Physical activity – healthy spirit in a healthy body!

“A healthy spirit in a healthy body” – Roman poet Juwenalis once said. Already in ancient times people were convinced that movement is the basis of a successful life. What are the advantages of physical activity?

  1. Physical activity – improves memory

The part of the brain that is responsible for memory is the hippocampus. Researchers at the University of Illinois found that children who had regular sports had 14 percent larger hippocampus than peers from physical activity.


  1. Activity improves concentration

The movement improves the blood supply to the brain, enhancing concentration and the ability to associate facts. Tests conducted on students in the United Kingdom showed that students who did physical exercise for 10 minutes a day obtained 10 percent better academic performance than the passive group of respondents.


  1. Increases resistance to stress

Sport increases resistance to stress in both humans and animals. Stimulating the area of ??the brain, which activates during physical exertion, relieves anxiety and nervous reactions. Movement activity also works on those who have been able to wreak havoc in the body. It relaxes the mind, inhibits cortisol secretion and reduces nervous muscle tension.


  1. He adds self-confidence

Doctors Keith Zullig and Rebecca White from the University of Southern Virginia showed that teenagers doing sports rated their condition 30 times better than students who did not do any exercise. Sport raises self-esteem even for people who do not train effectively enough to see real changes in appearance in the mirror.


  1. Prevents depression

Modern publications of medical doctors show that appropriate doses of physical activity reduce the risk of depression by up to 50 percent. Exercises bring quick results even to people who have fallen ill for this ailment. The Medical University of Lodz maintains its position that the first results are visible already after 10 minutes of traffic. After two months, there is visible, permanent reduction in the symptoms of depression.


  1. He makes you happy

Physical activity releases endorphins – the hormones of happiness. After just a few minutes, you feel better. Satisfying training can even lead to euphoria blasts.


  1. It reduces the risk of cardiovascular disease

In-depth, joint research of scientists from the Harvard Medical School, the London School of Economics and the Medical University at Stanford they brought unanimous conclusions. Physical activity is as effective in improving cardiovascular health as heart medications. Instead of ingesting the tablets, it’s better to move around with pleasure.


  1. Adds energy

It would seem that if physical activity absorbs the body’s resources, it can not simultaneously give him energy. Meanwhile, sport stimulates the body and mind – while those who move little, are characterized by lethargy and lack of verve. In addition, regular workouts help to wake up in the morning rested.


  1. Improves the appearance

The obvious advantage of physical activity is working on the appearance of your body. Sipping pills, using a slimming diet, cosmetic treatments or even surgical operations are only a short-term solution. They will not provide firm skin and impressive muscles for a long time. A beautiful appearance can only be obtained through movement.


  1. Improves the digestive system

Another advantage of physical activity is the improvement of the digestive system. Sport speeds up the digestion of foods and helps get rid of deposits in the gut. A healthy metabolism is the basis of well-being. Incorrect management of the digestive system leads to colon and stomach tumors, among others.


  1. Strengthens the osteoarticular system

The efficiency of joints and bones depends almost exclusively on how often they are used. Elderly sedentary people have difficulty performing basic activities such as bending, raising the leg, bending the hand, fingers or even walking alone.


  1. Extends life

At the end of the list, the most important advantage of training sports is prolonging life. It’s not just about professional players, but even people who do physical exercise for 15 minutes a day. scientists from state-run establishments in Taiwan, they proved that this amount of traffic adds up to three years of life.