We live in extremely intense times. And, probably, every modern person is familiar with the feeling of overwork. It can occur for many reasons. Poor workplace organization and monotonous work without rest can lead to overwork and chronic fatigue. Prolonged overwork often leads to the development of chronic fatigue, which can occur even in healthy people.

We often do not understand other people, their motives, actions, words, and someone does not understand us. And the point here is not that people speak different languages, but the facts that influence the perception of what is said. The article contains the most common reasons why people cannot reach mutual understanding. Familiarity with this list, of course, will not make you a communication guru, but perhaps it will prompt changes. What prevents us from understanding each other?

Forgiveness is different from reconciliation. If reconciliation is aimed at a mutual “deal”, which is achieved through bilateral interest, then forgiveness is achieved only through the interest of the one who asks for forgiveness or forgives.

Many have learned from their own experience that the power of positive thinking is great. Positive thinking allows you to achieve success in any endeavor, even the most unpromising. Why doesn’t everyone have positive thinking, since it is a direct path to success?

If someone calls you selfish, it's definitely not a compliment. This makes it clear that you are paying too much attention to your own needs. Selfish behavior is unacceptable to most people and is considered immoral.

There are times when a person is hit by a series of problems and a dark streak comes in life. It feels as if the whole world has rebelled against him. How to get out of a streak of failures and start enjoying life again?

There are more than seven billion people on Earth. They are all unique and differ from each other not only in appearance, but also in their set of psychological traits. There is a category of people who easily communicate with strangers, easily fit into unfamiliar companies and know how to please almost anyone. Such people are more successful in their personal lives and careers than others. Many people want to become just such people, a sort of “life of the party.” Today we will talk about what to do to please people and become a more successful person.

Conflicts can arise anywhere, regardless of the people around you and the circumstances. An angry boss or unscrupulous subordinates, demanding parents or dishonest teachers, grandmothers at bus stops or angry people in public places. Even a conscientious neighbor and a dandelion grandmother can cause a big conflict. This article will discuss how to properly get out of a conflict without suffering damage - moral and physical.

It is impossible to imagine a modern person who is not subject to stress. Accordingly, each of us experiences such situations every day at work, at home, on the road; some sufferers even experience stress several times a day. And there are people who constantly live in a stressful state and don’t even know it.

Everyone knows about the benefits of vitamins and microelements. And this, unlike different nutrition systems (rational, separate, all kinds of diets), does not cause disagreement. The human body does not produce them on its own and therefore they must be supplied with food. The health and normal functionality of all organs and systems depends on how rich your diet is in vitamins and minerals.

Tablet forms of vitamins are widely advertised, but still raise doubts about their usefulness. Chemistry is chemistry. And what is useful to the manufacturers of these artificially synthesized drugs for their wallets is not necessarily useful to us for our health. You should also not forget about a possible overdose. The body suffers from both a lack of vitamins and minerals and an excess of certain substances in the diet.

The best sources of vitamins are seasonal vegetables and fruits grown in your region. But, unfortunately, vitamins and minerals are not able to accumulate in the body, therefore, during the summer you won’t get enough vitamins for future use, so look at the table of quite accessible products - sources of vitamins at any time of the year:

The intake of microelements into the body is also far from unimportant. We have all heard about iron deficiency anemia (lack of iron), osteoporosis (lack of calcium), infertility in women (lack of zinc), hyperthyroidism (lack of iodine)...

The following table shows all the essential microelements, why they are needed, what diseases their deficiency leads to, and what foods contain these minerals:

Another disadvantage of artificially synthesized vitamins is that, as a rule, these are multivitamins collected in one capsule. And microelements are also added there. On the one hand, it seemed convenient, I took a sip and went about my business. On the other hand... How do we know how they react to each other, whether they are organizing a “war” on a local scale in our unique body?

At the very least, many studies confirm that not all ingredients of a pharmacy multivitamin work well together.

norm of minerals, vitamins, calories rich in vitamins and minerals such as: vitamin A - 100%, beta-carotene - 100%, vitamin B1 - 100%, vitamin B2 - 100%, choline - 100%, vitamin B5 - 100%, vitamin B6 - 100%, vitamin B9 - 100%, vitamin B12 - 100%, vitamin C - 100%, vitamin D - 100%, vitamin E - 100%, vitamin H - 100%, vitamin K - 100%, vitamin PP - 100%, potassium - 100%, calcium - 100%, silicon - 100%, magnesium - 100%, phosphorus - 100%, chlorine - 100%, iron - 100%, iodine - 100%, cobalt - 100%, manganese - 100%, copper - 100%, molybdenum - 100%, selenium - 100%, fluorine - 100%, chromium - 100%, zinc - 100%

What are the benefits of the norm of minerals, vitamins, calories

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increasing the risk of developing osteoporosis.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete guide to the most useful products in the appendix.

Vitamins and minerals are of truly strategic importance for humans: without them, the normal functioning of vital energy processes, for which they act as catalysts, is impossible. Therefore, it is important to monitor your daily intake of vitamins and minerals.

What vitamins are contained in certain foods? And what are their benefits? What is the daily value for vitamins and minerals? You will learn about this from our article.

Daily requirement of vitamins

The daily requirement of vitamins for a person is defined as the average amount of essential substances per 2000 calorie diet. Since this does not take into account the individual characteristics of a person, age and other factors, we recommend that you consult a doctor and, if necessary, increase or decrease the dosage of certain vitamins. The recommended daily intake of vitamins is presented in the table:

Vitamin/mineral	Food	Daily Value: Average Person/Bodybuilder
	fish oil, butter, cheese, liver, egg yolk, rose hips, apricots, pumpkin, carrots, orange fruits and vegetables	900 mcg / 1200 mcg	Maintaining good vision, improving the condition of skin and hair, strengthening bones and teeth, normalizing reproductive function in both men and women
	wholemeal wheat bread, soy, beans, peas, spinach, liver, beef, pork	1.5 mg / 10-20 mg	Regulation of amino acid metabolism, normalization of the nervous system, improved digestion, cardiac function, increased intelligence
	liver and kidneys, yeast, eggs, champignons, cottage cheese, broccoli, buckwheat, milk	1.8 mg / 10-20 mg	Increasing endurance, improving memory, regulating the metabolism of proteins, fats and carbohydrates in the body
	Sunflower seeds, spinach, nuts, carrots, potatoes, tomatoes, cauliflower, eggs, liver, fish, white chicken	2 mg / 20 mg	Stabilization of blood sugar levels, reduction of “bad” sugar levels, increased performance, improved liver function
		cereals, wholemeal flour, fresh herbs, spinach, leafy green salad, young cabbage, green peas, yeast		Protein synthesis for muscle growth
	Liver, heart, seafood, egg yolk, fish, crab, sour cream, cheese, kidneys, rabbit meat, feta cheese, cottage cheese, beef, brains, lung		Proper functioning of the central nervous system, hair growth, regulation of blood formation
		Fish oil, seafood, egg, dairy products, cottage cheese	10 mcg/20 mcg	Strengthening the nervous and immune systems, normalizing the functioning of the thyroid gland, preventing cancerous tumors
	Cereal bread, vegetable oils, wheat and corn sprouts, nuts, legumes, fatty fish	15 mg/100 mg	Antioxidant that neutralizes free radicals and slows down aging, relieves PMS syndromes, protects the heart and blood vessels
	Mackerel, herring, salmon, tuna, trout, halibut, shrimp		Increases metabolic rate, builds lean muscle mass, improves skin, improves tone and overall endurance, suppresses cortisol production
	Spinach, broccoli, fresh herbs, lettuce	120 mcg -150 mcg	Normalization of blood clotting processes, anabolic effect

Daily value of minerals

Most people do not follow the daily intake of minerals, which causes the development of many diseases, as well as fatigue, migraines, and bad mood. If you want to get your daily requirement of minerals, then diversify your diet. Our table will help you choose the right products:

	Dairy products, fish, nuts, fresh herbs		Necessary for muscle function, heart and digestive system. Strengthening bones and teeth, maintaining the function of blood elements.
	Legumes, bananas, potatoes		Normalization of basic processes in the body
	sea ​​fish, eggs, dairy products
	eggs, fresh herbs, legumes, tomatoes, buckwheat, nuts, cocoa		Providing basic energy processes, strengthening bones
	Cereals, milk, cheese, walnuts, almonds, beef, egg yolk		Gaining muscle mass, testosterone production
	beef, fish, eggs, buckwheat, pomegranates, red caviar, apples		Ensuring the saturation of blood cells with oxygen (part of hemoglobin), participation in DNA synthesis
	Nuts, eggs, liver, dairy products, cherries		Participates in redox reactions
	seafood, seaweed, eggs, iodized salt		Normalization of thyroid function

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Vitamins are nutrients that are necessary for the full structure of the human body. In modern nutrition, proteins, carbohydrates and fats are usually supplied in normal quantities, but vitamins and minerals are often lacking. This cannot and will not affect health and beauty, so let's take a closer look at the value of vitamins and their content in products. That is, in which products to look for, beneficial properties are needed.

Modern nutritionists believe that the aging of the body is directly related to the amount of vitamins and minerals entering the body. With regular consumption of these beneficial substances, aging can be prevented.

It is very important to know that all vitamins are divided into water-soluble and fat-soluble.

Water-soluble vitamins.

Vitamin C or ascorbic acid.

This vitamin is not produced by the body, so it must be supplied to the body independently through food and additionally with nutritional supplements. Ascorbic acid is found in fresh vegetables and fruits, as well as greens. For example, currants, citrus fruits, tomatoes and potatoes, red peppers, parsley and dill. To get the maximum amount of this beneficial vitamin, you need to eat foods raw, since heat treatment easily destroys it (vitamin C).
Important advice. When preparing food, you need to cook vegetables in a sealed container and place them in boiling water.
With a lack of vitamin C, the walls of blood vessels are primarily affected, and then the human organs.

Vitamin B1 or thiamine.

A person needs from 1.5 to 2 mg of this substance per day. Its deficiency causes disorders in the muscular and nervous systems.
What foods contain B1? These are products of plant and animal origin. A huge amount of it is found in yeast and wholemeal bread. Also in legumes.
For example, in meat and fish. In the liver and lungs of beef and pork, in egg yolk. In vegetables such as beans, asparagus, potatoes, peas.

Vitamin B2 or riboflavin.

The amount of B2 consumed depends on the activity and activity of the body, on average 2-2.5 mg.
It is found in dairy products: cheese, cottage cheese, milk. In vegetables such as cabbage, fresh peas, beans, tomatoes. In the germs of wheat, rye and oats.

Vitamin PP (niacin).

The daily diet of an adult should contain from 16 to 20 mg of this substance. It can be found in bread, cereals, brewer's and baker's yeast, dried mushrooms and meat.

Vitamin B6 or pyridoxine.

The daily requirement of B6 should be at least 2-3 mg. The main source is dairy products, meat and offal, various cereals. Fish and eggs.

Take advantage of the convenient

Fat-soluble vitamins.

Fat-soluble ones include:

• A (axerophthol),
• D (calciferol),
• E (tocopherol),
• vitamin K.

Vitamin A

The human body synthesizes it from provitamin A (keratin). An adult needs to consume 1.5-2.5 ml of vitamin A per day. It can be found in vegetables and fruits. For example, carrots, sweet peppers, green onions, parsley, lettuce, spinach. Fruits rich in vitamin A are apricots, peach, grapes. We can also use it with meat, eggs, butter, cream and fish oil.

Vitamin D

Capable of being synthesized in the human body when exposed to sunlight or ultraviolet exposure. It can also enter the body with food. The daily requirement for children is from 0.0025 to 0.01 ml. For an adult, the norm has not been determined.

Vitamin K

Contained in vegetables: carrots, potatoes, tomatoes, cabbage, as well as legumes. The daily norm for humans is 1.8-2.2 mg per day.

Vitamin E

Found in vegetable oils (except olive oil). And also in meat, milk, butter. A person needs 2-6 mg per day.

Minerals.

When considering vitamins, we cannot help but talk about minerals. There are about 100 minerals, 20 of which are essential for humans. Scientists have proven that all minerals are present in the human body, but despite this, their supply must be replenished.

Minerals are divided into three groups.

The first is macroelements, these include iron, magnesium, potassium, calcium, sodium, phosphorus. The second is iodine, fluorine, manganese, aluminum, bromine, zinc, nickel, arsenic, cobalt, silicon. The third is gold, lead, mercury, silver, radium, rubidium.

The last two groups differ from the first in that they are found in very small quantities in food, and they are also toxic. Consuming such minerals in large doses is dangerous to your health.

Let's summarize. To be healthy, have beautiful hair and nails, healthy skin color, you need vitamins and minerals. Which we can and should receive from food, since our body does not synthesize them itself. When you know which product contains what, you can easily maintain your health.

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