Zinc, magnesium and melatonin improve the quality of sleep

About how important for the proper functioning of the body is a dream that everyone who has lived the night at least once in his life is convinced.

It’s good to know that the subjective feeling of tiredness, concentration problems and mood depression are not the only effects of sleep deprivation. It also results in poorer regeneration, greater appetite, and in the long run also an increased risk of some diseases. Meanwhile, the problem of not sleeping is extremely common and concerns a large part of our society. No wonder, then, that ongoing research on effective and at the same time safe ways to improve the quality of sleep, results of some of them turn out to be quite promising. 


Here you can find vitamins and minerals – CLICK 


It is believed that a healthy, restful sleep should last from seven to eight and a half hours.

Unfortunately, hardly anyone in today’s busy world can afford to regularly devote so much time to night rest. Not only that, many people experience troublesome sleep problems, some studies indicate that at least a half of the inhabitants of our country may experience this type of illness in a certain period of their lives. The most common reasons for this state of affairs include excessive stress, poor diet, too low or too high physical activity, consumption of a large amount of caffeine, nicotine, alcohol and other substances affecting the quality of sleep. 

Quite often, the practice used to improve the quality of sleep is taking sleeping pills or, as is often the case, drinking alcohol.

Unfortunately, none of the above solutions is really the right solution. The key issue is to find the source of the problem and take appropriate countermeasures. So if the cause of sleep problems is excessive stress, appropriate relaxation techniques should be implemented, and preferably if possible, to try to reduce the severity of stress. If the cause is the prosaic (and frequent) exposure to bedtime radiation from the screen TV or computer – this is also in this case, you just need to take care of the right conditions to sleep.


You can read also: Two kiwifruits before bedtime and you sleep one hour longer


The biggest vitamin bombs

The end of winter and the beginning of spring

When most people feel sterilized after a typical winter diet low in vegetables and fruits, is the time in which we most want to supplement any deficiencies of vitamins and minerals. Therefore, for the sake of health, we are looking for a comprehensive vitamin and mineral preparation – a little to calm down the conscience, and a little for lack of knowledge, because the demand for most vitamins and minerals can be satisfied using conventional food. In this article I will present a few real vitamin and mineral bombs, which should be included in the diet – also as part of the prevention of deficiencies. 


Here you can find vitamins and minerals – CLICK 


For many, hated as a childhood nightmare, it has such a great wealth of minerals and vitamins that it can no doubt be called a “bomb.” In 100g cooked or stewed chicken liver (for comparison, the recommended daily allowance for an adult male is shown in brackets) vitamin B2 – 2 mg (1.3 mg); Niacin 11 mg (16mg), vitamin B12- 16.8 mcg (2.4 mcg); folic acid – 162 mcg (400mcg), and quite quite a lot of vitamin A, B5, choline, B1 or even vitamin C. When it comes to minerals, iron and selenium are particularly important. Other elements, such as zinc, copper and magnesium, occur in much smaller quantities. In addition, the liver is a very good source of wholesome protein. 

This fruit is not very popular, which is a pity, because it has a lot to offer.

In addition to the richness of vitamins such as vitamin K, folic acid, vitamin B6, vitamin E, vitamin C, pantothenic acid and in smaller amounts of vitamin A, B1, B2; avocado contains other extremely valuable ingredients for health. The most valuable are carotenoids (eg lutein, zeaxanthin, β-carotene, α-carotene, neoxanthin), phytosterols, beta-sitosterol, campesterol, stigmasterol and flavonoids. These compounds have a very high antioxidant and anti-inflammatory potential. A separate issue is considerable amounts of fiber and minerals – including potassium, zinc, manganese, magnesium and copper. 

Although their time was observed against their consumption due to the fact that they are a source of cholesterol, modern research has confirmed that egg consumption may even promote the improvement of lipid profile. So let’s look carefully at what the eggs have to offer. This is quite a lot, and in large doses, boiled eggs contain, among others, Vitamin B2 and B12, vitamin A and pantothenic acid, folates, vitamin E and choline, as well as selenium, zinc, iron and calcium. It is important to emphasize the particularly high content of carotenoids (lutein). 

The statistical Polish diet is poor in fish

It is often limited to eating a panga fillet, fried in breadcrumbs. Meanwhile, the purchase of fish does not have to involve a large financial effort – in addition to monkfish or halibut, there are more affordable, valuable fish species on the Polish market, such as herring, cod, pollock, etc. The benefits of regular fish consumption are invaluable. In 100g steamed salmon, we find the following valuable components of omega-3 fatty acids, vitamin D, niacin, vitamin B12, vitamin B1, as well as potassium and selenium. 


You can read also: How does vitamins become active?


Differences between natural and synthetic vitamins

Fruits and vegetables provide nutrients that reduce the risk of illness and supplement the necessary vitamins, minerals and calories every day. The structure of some of the ingredients contained in vegetables and fruits is known, so we can create them in a synthetic way.

But will taking them replace us with a natural diet? 


Here you can find vitamins and minerals – CLICK


Today, after many years of experience, we know that certainly not. We will see this on the example of the very popular vitamin C and beta-carotene, a world-renown dietician. People who take natural vitamin C with food are less likely to develop some cancers than those who take synthetic vitamin C in tablets.


Vitamin C is the name of ascorbic acid. There is no difference between ascorbic acid obtained from lemon and chemically generated ascorbic acid. In terms of chemical composition, it is the same, however, the results of research in the aspect of preventing cancer show that the differences are. It turns out that the decisive factor here is not the acid itself in its pure form, but the ingredients present next to it in fresh fruits and vegetables. These additional components are bioflavonoids and phenols present in all plants containing just ascorbic acid. These compounds, and several others for which a name has not yet been invented, are most likely the addition, because of which the natural form of vitamin C works more effectively and its preventive effect is incomparable to any synthesizer.

Many studies have also been devoted to another nutrient beta-carotene. And in this case, increased interest in this particular component was caused by its effect on reducing the incidence of certain types of cancer. We managed to obtain artificial beta-carotene and it seemed that this substance (carotenoid, synthetic all-trans beta-carotene) could be a magical drug to prevent cancer. However, in the course of further studies, something unexpected happened in those receiving this synthetic drug and its beneficial effects were not observed. What’s more, the observations even suggested that there was an increase in the incidence of malignant tumors that were wanted to be prevented. After some time, it turned out that in the synthesis process only one isomer of all-trans is obtained, while in nature beta-carotene has three primary isomers. In nature, beta-carotene is inseparable along with other carotenoids. Among them are alpha-carotene, lutein or zeaxanthin. It is, therefore, logical to say that the administration of a single carotenoid does not fulfill its role completely, because other components occurring under natural conditions do not interact with it. Only served together fulfill their healing role, known to people for hundreds of years.

These two examples prove that nature offers us a product that can not be replaced by a synthesizer. When comparing natural and synthetic ingredients, it is also necessary to consider the supportive components or even to make them bio-available. These ingredients are found in vegetables and fruits, but they are missing in compounds synthetically obtained. Supplementation is precisely that it covers the whole set of ingredients found in nature, avoiding limiting ourselves only to recommending and using individual vitamins and minerals, and that even natural ones will never replace the right diet and the right lifestyle. The best results in saving your health or maintaining your body in good condition can be achieved by combining dietary supplementation with the consumption of a whole range of nutrients present in natural food. 


You can read also: Vitamins for her and for him – does it matter?



Salt – how to make friends with the enemy?

Sodium chloride, or table salt, is present in our lives almost every day. Salt is found in virtually every food. In our body, it is primarily responsible for water regulation and optimizes basic life functions. Unfortunately, by haste and unwise food, we often take it too much, which can be detrimental to health and the cause of many diseases.

A large amount of salt leads to considerable problems

According to the World Health Organization, we eat up to 3 times more salt than we need. The Polish Society of Cardiology is also signed under these data. In this situation, salt from a friend who cares, among others o The proper functioning of our water management can become an enemy.

Its excess influences the increase in blood pressure, adversely affects the functioning of the kidneys and liver, as well as the concentration of cholesterol. Permanent overdosing of salt causes that we feel tiredness, and our skin loses its firmness and radiance. Such disorders lead to obesity, and in the worst case to diabetes and other serious ailments.


You can read also: Magnesium – sources in the diet


How much salt is appropriate?

Many doctors recommend the consumption of salt on levels of 1 to 3 grams per day. This is the amount that corresponds to the capacity of a flat teaspoon. How should you eat so as not to exceed the optimal dose? First of all, one should get used to excessive salting of dishes. It should be remembered that the food products we buy have salt in them. It happens that it is added by the manufacturers to enhance the taste. Therefore, pay attention to the packaging on which we can find information about the percentage of the Daily Intake (GDA) of individual ingredients. For our health, we should give up too often reaching for preserves, processed meats, low-quality cheeses, crisps, sticks, or less frequent fast food.

Check also: Salt, harmful or not?


Let’s control what we eat

Of course, we do not have to immediately give up our old habits. It’s better to start with small and gradual steps. For example, instead of reaching for a fat and salty burger during a break at work, let’s choose a sandwich with vegetables and thin sausage. What is also important is what we drink. It will be healthy to reach for water with a low and constant sodium content. Among the available waters we can also find those with a very low content of this element, for example, the spring water of Złoty Potok. It is a natural water, characterized by a constant low sodium content (0.0001%), which is recommended for people with hypertension, kidney and cardiovascular diseases.

Read also: Water is awesome – and those reasons why


We are easily accustomed to a small amount of salt
If we care about the expressive taste of our dishes, we can always replace the salt with other spices. It can be for example basil, oregano, thyme, parsley or curry. They will emphasize the taste and aroma of our favorite dishes, and at the same time will not increase the amount of salt in our body. It is also worth knowing that our taste buds will get used to a smaller amount of salt after a few days and we will appreciate the natural taste values ​​of vegetables and meat again.


Beetroot soup – nutritional value How many calories does borscht have?

Beetroot soup is a beetroot soup, but the most popular is red borscht with potatoes, but the pure borscht with ravioli is the most common on the Christmas table. Check what properties and nutritional values ​​there are for red borscht and sourdough for borscht.
Beetroot soup is a soup made of beetroot, beet juice which has been subjected to lactic fermentation (acidified) or thickened beetroot juice, vegetarian blend with a large amount of spices, the most popular is red borscht with potatoes. pure borscht with dumplings.

Borscht is invariably associated with beets, but it is not a borscht in its original meaning. Borsch is a term for sour soup prepared initially from a plant called borscht, and later from various vegetables (cabbage, sorrel, beetroots) pickled or pickled with vinegar. this is still a very common plant in Europe and Asia, which has lost its culinary significance, from which the saying cheap as borscht originated. Beets in the sixteenth century were also part of the soup, but another – kwaszeniny, which was at the same time as beetroot soup, beetroots were eaten under the name beetroots. However, before the borscht started to be boiled with beets, this name was taken over by leavened sour rye soup or rye bran, as confirmed by the 17th – eternal cookbooks. In the cookbook from 1735 appears the term beetroot soup, which indicates that about the middle of the eighteenth century began to cook beetroot borsch, but at the same time are known other borsch, and the most white borscht on rye flour.


You can read also: The good side of nitrates


The first mention of a soup called borscht appears in the records from the sixteenth century, the most famous work from the period in which the word borscht is Life of a good man by Mikołaj Rej, but it certainly speaks of a soup from borscht. (Heracleum sphondylium), not beetroot (Beta vulgaris). In the sixteenth-century herbarium of Szymon Syreński, in the chapter Borscht our Polish we read
Our borscht is everyone with us, in Ruthenia, in Lithuania, in Samogitia, rather than describing it with circumstances. The medicine and the table are very tasty. Yes root as leaves. But the root is only useful to the medicine, and the leaves to the dishes. They collect leaves in May commonly. Taste and grateful soup is the borscht as it is with us in Ruthenia and Lithuania. Be brewed alone, be with a capon or with other spices, as an egg, with cream, and millet.
Every housewife has his own recipe for Christmas red borscht, and each house has a slightly different taste: it is a fast borsch, which is not prepared on bones or smoked bones, but only on vegetables with mushrooms or fish, borscht is seasoned with salt and sugar. Currently, very often Christmas borscht is a borscht from a bag or a concentrate made of cardboard.The preparation of traditional Polish borscht requires a bit of western, but the taste of this Polish soup is unmatched.
In the magazine Country Housewife from 1877, we read4: It is well-cleaned mushrooms in a saucepan, it pours a little water, it will change the Italian food like
onions, beets, adds a bit of roots, salt and pours in full with beetroot soup, cooking everything together. You can also add a few heads from ropes, and when a borscht a few hours is well prepared, it drains. In 1913 borscht was prepared a little differently
Set to taste a lot of Italian, two baked onions, 5 dkg of dried mushrooms and several red beets. When the taste is boiled, pour it over the borscht, add the chopped beetroots, add a ruddy butter from a large spoon of butter and flour, boil it, add salt and add sugar to the taste. Put in the vase separately cooked on the water mushroom ears.

According to tradition, the fires of fields, forests, orchards and water should be found on the Christmas Eve table. Beetroot soup with beets is a representative of field fetuses associated for centuries with native soil.
Beetty sourdough from the book Economical preserving vegetables for the winter from 1914 by Elżbieta Kiewnarska
If you want the beets to be soft and borscht quickly and well, they should be set in the last quarter.After scraping and scraping beetroots, it is filled with a stone or wooden dish, and then it is poured into full raw water. They can be poured with lukewarm water and put a few pieces of black bread, which after a few days are removed, pressed with a wooden bottom and stone, so that the broth always covers the beets. It can be repeated within two months, after which drenched beets, neither taste nor acid, can not be given to broth. It is also two weeks before that date that a fresh portion of beets should be acidified in a different dish. kitchen needs, I am writing here about acidification of beets in small pots or facettes for small farms a. With a larger consumption of beets and borscht, it is set in a larger barrel and holds not in the kitchen but in a non-glazed basement.

Pure red borscht is a very low-calorie dish. A portion of 200 ml or as much as can fit in a shallow plate, provides

36 kcal
0.2 g protein
0.2 g fat
8.2 g of carbohydrates
Just the ears are responsible for the calorific value of borscht served with ears. A soup plate with 10 dumplings with cabbage and mushrooms is

230 kcal
7.3 g protein
1.1 g fat
48.2 g of carbohydrates


Check also: Positive influence of shiitake mushrooms on health


Beetroot soup belongs to the most diet dishes on the Christmas table and is also very healthy due to its main ingredient – beets.
Beets owe their intense color to betaine – a compound with a strong antioxidant potential that helps protect the body’s cells from damage as a result of oxidative stress and, consequently, against cancer or dementia.
Beets are a rich source of vitamin C, B vitamins, including folic acid, and manganese. Beet products, such as borscht, are effective in anemia from vitamin B12 deficiency, but have no proven effect in iron deficiency anemia .
Another very important component of beets is nitrates .These compounds are very effective in cardiovascular problems and cardiovascular diseases, help to lower blood pressure and protect blood vessels, and increase blood flow, which has a positive effect on slowing the process of senile dementia. Research has shown that drinking beetroot juice increases blood flow to the brain and improves cognitive functions in the elderly, improves the supply of oxygen along with blood to the muscles, which increases the efficiency of long-lasting physical exercise.
Beets contain alpha-lipoic acid with antioxidant activity, which can lower blood glucose levels and increase the insulin sensitivity of cells, and thus reduce the risk of diabetes and improve the condition of people suffering from it.
Beet sourdough used for traditional red borscht is a great probiotic. It provides lactic fermentation valuable for health, thanks to which it supports intestinal health and functioning of the digestive system and improves immunity.


Poultry liver – calories (kcal), nutritional values

Chicken liver is a meat whose nutritional value is not often appreciated – especially when children view it.To improve the taste, they often give stewed chicken liver in a sauce or with onion and apple, but this does not convince its opponents. , because chicken liver has relatively low calories (kcal) and is rich in numerous vitamins and minerals, especially in vitamins A, B and iron, thanks to which it prevents and helps to heal, among others, anemia. What other health properties does chicken liver have?

Chicken liver is one of the giblets that are suitable for the consumption of the internal organs of animals. Chicken liver is a meat whose nutritional value is not very much appreciated – even if chicken liver is served stewed in a sauce or with onions and sweet apple. many vitamins and minerals, and hence – many healing properties.

Poultry liver – nutritional values ​​of chicken livers

Liver is one of the most nutritious foodstuffs, it is a very good source of protein, vitamin A, B vitamins and iron, chicken liver is low in calories – 100 g of raw meat provides about 120 – 140 kcal. liver is not to be eaten because it accumulates toxins from the whole organism.The liver is the body that cleanses the body of harmful compounds and then directs them to expulsion.It is not a warehouse of harmful products of metabolism.It is very important the origin of eaten liver, because only the Naturally grown animals will be a good source of nutrients and it is best to buy from local suppliers.

Chicken liver protects against anemia

Chicken liver is a great source of easily digestible iron and vitamin B12. Both of these components affect blood quality and the number of red blood cells.Food liver prevents anemia, both from iron deficiency and vitamin B12 deficiency. In the case of anemia, regular liver food it is a much better solution than taking pharmaceutic iron preparations that have a low bioavailability and can cause constipation.


Here you can read: Different faces of vitamin B12 – characteristics of individual forms


Chicken liver supports eyesight

Due to the presence of large amounts of vitamin A, liver poultry supports the work of the organ of sight.This vitamin in the liver occurs in the form of retinol, alpha – and beta-carotene, including lycopene.The deficiency of vitamin A causes dry eyes, which is not only uncomfortable, but also increases the risk of infection, too small amounts of vitamin A are associated with an inability to see after dark, blindness, etc. Providing adequate amounts of vitamin A reduces the risk of cataracts and macular degeneration, which are common problems of old age.

Liver speeds up tissue regeneration

Women planning pregnancy are advised to take folic acid to avoid fetal neural tube defects, but this is not the only role. Studies show that a low folic acid diet makes conception difficult, and eating this vitamin at a dose of at least 700 μg per day is important for There are 588 μg of folic acid in 100g of liver, so it’s a great product to supplement folic acid deficiency in the body, and vitamin B9 is also needed for men because it improves the quality of semen with zinc.


You can read also: Ensure your liver’s longevity!


Vitamins and minerals in the diet

Vitamins and minerals are extremely important for our body. Unfortunately, we often forget about them in our daily diet. And this is a properly balanced diet, abundant in all nutrients, allows the body to function properly, especially in sportsmen. Our body is not able to produce vitamins and minerals, which is why their daily supplementation is necessary. During exercise, physiological processes take place much faster, followed by intense perspiration. Therefore, the demand for vitamins and minerals in the case of active people is greater. Find out which vitamins and minerals are important in your diet!



Vitamins in the body play the role of biocatalysts, they are also indispensable in building muscle tissue. They also mediate in many biochemical processes and are responsible for removing toxins from the body. Their need, compared to proteins, carbohydrates or fats, is small, but a small deficiency can have a negative impact on physical fitness and health. What’s more, shortages often lead to metabolic disturbances. Vitamins are divided into water-soluble and fat-soluble A, D, E and K. Therefore, you can not eliminate fats from the diet.


Minerals are inorganic chemicals that make up about 4% of the human body. They have building and regulatory functions, which is why their deficiencies lead to many disturbances in the functioning of the body. Due to the daily demand, minerals are divided into macroelements and microelements. We count the first

  • calcium
  • chlorine
  • potassium
  • phosphorus
  • magnesium
  • sodium

Their daily dose should be above 100 mg.

The daily requirement for micronutrients is below 100 mg, and the most important are

  • iron
  • zinc
  • copper
  • manganese
  • molybdenum
  • iodine
  • fluorine
  • chrome
  • selenium

Vitamins and minerals for athletes

Vitamins and minerals for athletes are primarily all from group B, because they participate in the metabolism of proteins, fats, carbohydrates and in energy transformations.

The functions of B vitamins are important for athletes

  • B1 accelerates regeneration after training,
  • B2 contributes to the increase of strength and muscle tissue
  • B3 participates in the transformation of carbohydrates,
  • B5 accelerates metabolism, takes part in the production of steroid hormones
  • B6 participates in the synthesis of new proteins
  • B12 is involved in the metabolism of carbohydrates and fats

In addition, important vitamins for athletes are

  • Wit. E affects the regeneration of cells, reduces muscle fatigue
  • Wit. A necessary in the structure and absorption of proteins, positively affects the condition of bone tissue
  • Wit. C is involved in the synthesis of collagen, plays an important role in the formation of connective tissue

Vitamins and minerals for athletes are especially important. Their deficiency leads to weakening of the body, chronic fatigue or dysfunction of the nervous system. Deficiencies in minerals can result in lack of strength and energy for exercise. Increased physical activity increases the demand for zinc, calcium, iron, magnesium, sodium and potassium.


Vitamins and minerals in the diet

Vitamins and minerals in the diet are quite problematic from the point of view of their delivery to the body. During the thermal and physical treatment of food (cooking, frying, peeling, grinding), some vitamins and minerals are lost. In addition, modern crop methods sometimes significantly reduce the amount of these ingredients in fruits and vegetables. Therefore, it is best to introduce raw fruits and vegetables into the diet, which contain the most vitamins and minerals. It is also important to eat the least processed foods, so that the loss of important nutrients is not high in them. However, due to the poor assimilation of vitamins and minerals, supplementation is often necessary.

Health & Beauty Healthcare

Nettle – childhood terror, which is worth reaching for

In the past, herbs were treated with great respect (they were attributed magic and healing powers) and used in folk medicine as a remedy for many diseases of the body. Nowadays, the level of interest in herbal medicine and natural medicine is gradually increasing. Plants with medicinal properties are treated as alternatives to medicines or as adjuvants for therapy. It is also common to use herbs in cosmetics and body care. One of such prized plants is nettle.


Application throughout history

For centuries, the popularity of nettles has been falling in the increasing – sometimes appreciated for versatile action, sometimes forgotten and treated as a component of dishes for poor people. In fact, this plant was already popular in antiquity, he wrote about it, among others Hippocrates or Pliny the Old. At that time, it was recommended for the treatment of hemorrhages, burns, poisoning or rheumatism. In folk medicine, it was recommended to whip nettles in order to prevent rheumatism, and its decay was used in skin problems, asthma, cough or dandruff

Nettle composition

Herbal raw materials are leaves (folium), herb (herba), root (radix) and seeds (semen), which differ slightly in composition and effect. Nettle leaves, especially fresh ones, contain the most biologically active compounds, including beta-carotene, tannins, flavonoids, tannins, vitamin C, calcium, iron, potassium, phosphorus, selenium, silicon, manganese, vit. K, wit. B2, pantothenic acid and also some volatile organic acids. The roots include polysaccharides, sterols, lectins, organic acids, lecithin, waxes and mucilages, ligates, tannins, ceramides and mineral salts. Nettle herb also provides certain amounts of vitamins, minerals, organic acids and fatty acids. Plant seeds can be a good source of vitamins and minerals, but not as abundant as leaves. Considering the rich composition of this plant,inclusion of nettles in the daily diet of the whole family, can be a natural and cheap supplement to many valuable ingredients.


Properties and application

Nettle is used in really many ailments! It stimulates the immune system, reduces cholesterol, lowers blood pressure, reduces inflammation and soothes pain. It has been proven to be a diuretic, so it is recommended for kidney stones, inflammation of the kidneys, edema, but also diseases of the musculoskeletal system – increases the amount of uric acid excreted, which can, for example, accumulate in the tissues of the body. Nettle can be used as an alternative in the course of type II diabetes (reduces blood glucose), also works antihememorphic, increases the level of hemoglobin and has a positive effect on the number of erythrocytes (red blood cells). Recommended for stomach problems, spring weakness or reduced symptoms of rhinitis. It is worth remembering that the nettle is not only used as a medicinal plant,but also as a natural dye (E140) – a rennet substitute in the production of cheeses or a source of natural fibers.


How to use?

There are many different preparations on the market, containing nettle in the composition of tea, tablets, juices, oils, honey and ready-made herbal mixtures. Each of them has a dosage method given by the manufacturer that should be followed or consult a physician. If, on the other hand, we prepare home decoction of nettle leaves, we should pour about 2 spoons of boiling water into boiling water and boil for 5 minutes on a small gas. Then leave it for 10 minutes and strain. Such homemade herbal tea is recommended to drink 2-3 times a day after about ½ cup (or more) after eating. Nettle should not be used in the presence of haemorrhage caused by, for example, polyps or some cancers.

Nettle infusions can be a tasty and valuable variety to your daily diet. Due to the delicate taste and sweet aroma, such a herbal drink will also taste for smaller children! Not everyone is aware that nettle can also be a great hero of dry and sweet dishes. In the next article, we will reveal to you a few such delicious recipes with this plant!

Health & Beauty Healthcare

Vitamin E – youth and health at your fingertips

It is known from today that vitamin E, also known as “vitamin of youth” has unique properties. New research has shown that people with metabolic syndrome (syndrome X), characterized by numerous disorders associated with obesity, type 2 diabetes or elevated cholesterol, need much more compared to healthy people. Thanks to which fertility vitamin plays such a large role in team X? What is characterized? Where can we find her? Answers to these and other questions can be found in the article below.

Vitamin of joy, vitality and its properties

Vitamin E consists of numerous organic chemicals, including alpha and beta tocopherol. Vitamin E is one of the most difficult nutrients obtained from foods. The degree of absorption depends on the current dose with food. If it is too much, then the body will be able to use a smaller amount.

Undeniably, vitamin E is a powerful antioxidant – it protects cells from free radicals and oxidative stress, causing their destruction. In addition, it affects the expression of genes, improves the functioning of the immune system. It takes part in wound healing and also counteracts the effects of atherosclerosis. It significantly contributes to slowing down the aging of the body’s cells. In contrast, as a “fertility vitamin” is essential for normal fetal development and maintaining pregnancy. It is also technologically advantageous because it prevents fat rancid in products that contain it.

Daily demand – that is, for whom and in what quantity?

According to the standards presented by the Institute of Food and Nutrition, 6 to 50 mg of vitamins per day should be delivered to the body. E. This demand varies due to age, sex or physiological condition. These values ​​are on average for men 10 mg, for women 8 mg, children 6 mg and for older people up to 50 mg. To ensure yourself a proper portion of “vitamin of youth”, just eat one of the suggestions below.

Sources of vitamin E in our diet, or where can we find it?

Its high amount can be found among other things in vegetable oils – wheat germ oil, almond oil, grape seed oil, and nuts, in particular in the almonds or almonds, as well as in green leafy vegetables – cabbage, spinach, kale, in unprocessed cereal grains and in wheat germ. In contrast, in animal products it is found, among others, in eggs or milk.

Vitamin E and metabolic syndrome

Researchers at the Linus Pauling Institute at Oregon State University with the Human Nutrition Program at Ohio State University have conducted a double-blind clinical trial of vitamin E levels in people with metabolic syndrome.

This analysis showed that people with X syndrome need up to 50% more vitamin E compared to healthy people.

In previous studies, only low bioavailability of this vitamin has been demonstrated in people with metabolic syndrome. The use of an innovative (reflecting the actual level in the body) way of measuring this nutrient is helpful in uncovering the growing problem, which is the deficiency of this vitamin.

The authors of the study, published in this year. in the American Journal of Clinical Nutrition, they found that the level of vitamin E in a blood test is often within normal limits. However, high levels of cholesterol and fat in the body may cause falseness of the actual state of its availability. Despite the fact that vitamin E remains in the circulatory system in a higher concentration, its quantity is not sufficient for its proper functioning.

In addition, oxidative stress and inflammation that takes place in the body of people with X syndrome, affects the increased demand of antioxidants, including, among others, vitamin E.

Both doctors and dieticians are alarming that at an alarming rate Poles are catching up with Americans who meet the criteria of the metabolic syndrome. It turns out that every fifth Pole is struggling with this disease. The number of people with overweight or obesity, type 2 diabetes, atherosclerosis and hypertension is constantly increasing. So today it is worth taking care of your health, by choosing good quality products, eating at least five servings of fruits and vegetables and spending time actively. You do not know how to start? Do not be afraid to report to a qualified dietitian who will help you determine your nutritional plan and trainer, thanks to which you will love physical activity. Nothing motivates like a common goal, so go ahead and contact us today. We will help you successfully and with a smile start the adventure for a healthy body and a better frame of mind.


Vitamins and minerals in the diet

Vitamins and minerals are extremely important for our body. Unfortunately, we often forget about them in our daily diet. And this is a properly balanced diet, abundant in all nutrients, allows the body to function properly, especially in sportsmen. Our body is not able to produce vitamins and minerals, which is why their daily supplementation is necessary. During exercise, physiological processes take place much faster, followed by intense perspiration. Therefore, the demand for vitamins and minerals in the case of active people is greater. Find out which vitamins and minerals are important in your diet!