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The role of vitamins in the human body

Vitamins are vital nutrients for humans because they help to provide several functions of the body. The need for extra vitamins is for people with diet and dietary restrictions, for patients with certain chronic diseases, for women who are pregnant or breastfeeding, if a vitamin deficiency is found, and for all who work, learn, exercise and exercise a lot. It is also advisable to use a vitamin-containing complex in the autumn and winter season to strengthen immunity.

All vitamins are divided by their water solubility or fat. The water-soluble vitamins are C and all the B vitamins, but fat-soluble vitamins K, E, D and A.

Group B vitamins are particularly important for the nervous system, providing brain function such as learning, memory and concentration. The deficiency of this vitamin group can be caused by diets, gastrointestinal diseases and increased alcohol consumption. People often suffer from vitamin B1 deficiency, which may include mild tiredness, frequent headaches, muscle weakness, cognitive impairment, low blood pressure, or even depression. In the absence of group B vitamins in general, a person may develop dermatitis.

Vitamin C acts as an antioxidant and regulator of the immune system. It is also indispensable for collagen synthesis processes in connective tissues, thus also contributing to wound healing and maintaining skin elasticity.

The direct effect on the processes of skin epidermis differentiation and dermal growth factor synthesis is vitamin A, therefore the deficiency is characterized by keratinization disorders and skin flaking.

Vitamin D is particularly important for calcium regulation and bone and tooth development. It also participates in the function of the nervous system, blood pressure and glucose control.

A powerful antioxidant is Vitamin E, which protects the skin and thus also prevents skin cancer. It also plays a role in immune system processes and reproductive health, in the prevention of atherosclerosis and heart disease.

Efficient use of vitamins involves the proper combination of them, time of day and nutrition. In the morning on an empty stomach it is recommended to use vitamin B12 with vitamin B1 and copper, vitamin C together with B12, E, A vitamins and zinc. At noon with food, it is best to use zinc with vitamins A, C, B12, multivitamins, vitamin E along with selenium, vitamins C and A, vitamin A along with C, E vitamins and zinc. In the evening, it is recommended to take magnesium with calcium and vitamin B6 on an empty stomach, while taking vitamin D with food as it increases calcium absorption.

Every night sleeps at least eight and a half hours.
Who sleeps does not sin. This is also to some extent attributable to a healthy lifestyle and excess kilograms. People with full sleep and sleeping at least eight and a half hours every night are healthier. If you want to get rid of excess kilograms, eight and a half hours of sleep can help you lose it even twice as fast.
It should also be noted that people who sleep little, usually eat more. It has been studied that sleepless people take on average 385 additional calories a day. Such a quantity can be equated with more than four slices of bread or a fifth of the daily calories required for a moderately active 30-year-old woman. You can find out more about the relationship between sleep and eating habits here.
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The Flat Belly Fix

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The Flat Belly Fix

This is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting edge ingredients in the patent pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve.

Fish oil - health benefits of Omega-3 products

There's a lot of talk about Omega-3 fatty acids, but do you know what Omega-3 is? What are the health benefits of Omega-3 and why should you add more fish or fish oil to your diet? Or could you have a lack of these fatty acids?

Let's start with the fact that Omega-3 fatty acids are a particularly important nutrient for the general health of the body. Your body does not synthesize Omega-3 itself, so these "essential fatty acids" should be taken with food. These fatty acids are important for full growth, development and functioning of the body.

As for the health benefits of Omega-3, the rarity is when one nutrient provides so many benefits to health. The most widely known benefit of Omega-3 is associated with reduced risk of cardiovascular disease, but in fact Omega-3 has a positive effect on the whole organism, ranging from pregnancy and baby development to retinal function, beneficial to brain and heart health. Omega-3 promotes good health for absolutely everyone, at any age.


Omega-3 is a specific type of polyunsaturated fatty acid. They occur naturally in 3 ways - two are of marine origin, the third is in plant products. The most important omega-3 fatty acids for our body are EPS (Eicosapentaenoic Acid) and DHS (Docosahexaenoic Acid), which contain fatty sea fish, algae and krill. Plant-based Omega-3 ALS (Alpha-Linolenic Acid) is in green leafy vegetables, linseed, chi seeds, but only about 1 percent of your intake can be synthesized.


Most people do not take enough Omega-3 with food. The American Heart Association recommends at least two and more times a week to eat 150 grams of fish portions, possibly sea fat (salmon, mackerel, cod, halibut, sardines, anchovies).

Most of us might have difficulty eating the fish they need, and many don't eat fish. That's why many choose high-quality Omega-3 fish oil in addition to a balanced diet.

Most global health organizations recommend daily intake of 250-500 mg EPS and DHS. For people with heart disease or high risk of heart disease, higher doses up to 4000 mg are recommended. By taking at least 2,000 mg of EPS and DHS omega-3 fatty acids daily, they help maintain normal triglycerides in the blood and take at least 3,000 mg daily to help maintain normal blood pressure, but it is advisable to consult your doctor before taking high doses.


Omega-3 helps reduce the risk of heart disease, and is essential for brain function and cell membrane maintenance. That's why Omega-3 products are known as a source of 'good fat'.

Most people take up little Omega-3 fatty acids and too much polyunsaturated fatty acids Omega-6. The normal functioning of your body requires Omega-6, but the correct ratio of Omega-3 to Omega-6 should be 1: 4 to maintain low levels of inflammation in the body. Inflammation is mostly based on any disease. Unfortunately, modern nutrition is closer to 1:20. Omega-6 is a variety of vegetable oils that we use for cooking (sunflower, rape, olive oil), meat and eggs.

How to reduce the proportion of Omega-6 fatty acids in your daily diet?

Controls the amount of fat used in cooking (1 tbsp of olive oil is 1.2 g of Omega-6 fatty acids, sunflower oil -10 gr).

Take Omega-3 products - fish or fish oil.

Choose quality fish and meat.


Many studies have shown that the use of fish oil provides benefits for good health.


Reduces triglyceride levels - the highest amount of Omega-3 is needed for people with high triglycerides, which is the main risk factor for heart disease.

Regulates cholesterol - has a positive effect on cholesterol levels by increasing high-density or "good" cholesterol.

Maintains healthy blood vessels - helps to prevent the formation of platelets in the blood vessels that block the blood vessels.

Prevents blood clots - can help the platelets not to fall together, helping to prevent blood clots that can pose a serious health risk.

Helps maintain normal blood pressure.


Increases the amount of absorbed calcium in the intestine, partially improving the effect of vitamin D, and improving bone strength and bone collagen synthesis.


The baby's age and childhood are one of the most important periods of time in human life when it comes to getting a lot of Omega-3 DHS and EPS to properly develop the brain and eyes.

During pregnancy and breastfeeding, mothers receiving 250 mg of DHS daily contribute to the normal development of the eyes and brain of the fetus and infant.

At least 100 mg of Omega-3 fatty acids per day in the baby, when taken by the baby, help maintain normal brain function and promote vision development in children under 12 months. It will affect how bright this world they will see.


Reduces the risk of eye diseases and macular degeneration.


There are many omega-3 fatty acids in our brain, especially in the forehead, DHS. The amount of these fatty acids increases as the brain grows and develops, but decreases in the aging process.


The selection of Omega-3 products in pharmacies, shops and online stores is huge. It is often stressed that 1000 mg of Omega-3 is needed a day. But you need to know more.

Fish oil can be produced from different types of fish, but not all species contain enough Omega-3. It is important to evaluate how much it contains fish oil and how much Omega-3 fatty acids. Special attention is paid to the quantity of DHS and EPS. DHS and EPS fatty acids should be at least 250 mg. The more these two fatty acids are in the fish oil, the more valuable it is to the body. For example, in Möller’s fish oil, Omega-3 fatty acids have a concentration of at least 60%. In many other fish oil products, only 30%.

Not all manufacturers indicate the quantity of EPS and DHS on the packaging. It is better to put such a product aside, as the content of these valuable fatty acids is probably small.

Choose high-quality Omega-3 food supplements made from fish that live in natural conditions.

It is better to use Omega-3 DHS and EPS as a natural triglyceride. Some Omega-3 products are in the form of ethyl esters (created synthetically) because it is a cheaper way to get Omega-3.

The difference between 'fish oil' and 'cod liver oil' may also be confusing. Fish oil and cod liver oil are actually two different oils, although they are molecularly similar, and both are obtained in the same way. The difference is their brilliant source. Cod liver oil is made from cod liver only.

How are their nutritional values ​​different? Fish oil is an excellent source of Omega-3 fatty acids EPS and DHS, but it does not contain vitamin D and vitamin A. Cod liver oil contains Omega-3 and many natural vitamins A and D.


Omega-3 fatty acids are not a cure, they should be part of the daily diet. Fish oil contains Omega-3 fatty acids that we need every day, both in winter and summer. Therefore, if you do not consume enough fish, fish oil should be used throughout the year.

How to treat colds?

Cough, headache and high temperature. If you also have a cold, you will certainly benefit from these tips on how to treat colds.

How does colds occur?

Despite its name, the cause of the cold is not cold, but viruses. In fact, there are quite a few viruses in the world that make us feel cold symptoms. Most often, such viruses spread with tiny drops that people emit from coughing and sneezing. Therefore, the fastest viruses spread in places where many people gather: transport, schools, offices and similar places. Once the virus has entered the body, the immune system reacts to the invasion and starts fighting it. It takes time and it takes at least a few days for a person to recover.

Viruses are usually more dangerous during the cold period of the year and scientists still do not really know why. There is a theory that at low temperatures, the human immune system becomes weaker and therefore we are worse protected from viruses.

Top products that will improve cholesterol.

Nutrition plays an important role in reducing cholesterol. Changing your menu allows you to achieve a normal cholesterol level of 10-15%. But fasting is not desirable, because then the liver starts to synthesize cholesterol even more. By taking a zero-cholesterol diet, eating only leaves, vegetables and fruits, the person does not take all the necessary substances in the diet, resulting in a negative impact on the immune system.
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How to properly take water during the race? 6 valuable coach tips

Our main task is to supply the body with water reserves that are thrown away. The cool body of water cools faster and also promotes metabolic processes. Liquid should be taken evenly, in small snuffs, so that there is no stomach feeling of gravity, which in turn can affect well-being and athletic performance.
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Skin Care: The most common mistakes and common myths

Skin cleansing - the first step in daily skin care

Dermatologist emphasizes that skin cleansing is the very foundation of skin care routine. If we do not, there will be no point in either the serums, the creams, or any other good, expensive skin care products, as they will not be able to be used properly. Therefore, the skin should be cleaned and done according to your skin type. Very important skin cleansing is oily and problematic skin, because if this type of skin is not cleaned, it becomes even more problematic, new rash develops. The cleaning of dry and sensitive skin, on the other hand, should be very gentle and gentle to avoid irritation.

It is recommended to clean the skin twice a day - morning and evening. In the evening - from the dust accumulated during the day, dirt, dead skin cells, cosmetics, but in the morning - from sweat, dead skin cells, also from the microflora (bacteria, fungi) on the pillow. If it is not cleaned in the morning, it lives on our skin and can cause various inflammatory processes.

Milk and tonic are classically used for dry skin cleansing. The milk is applied to the face and removed with a wipe or cotton swab and rinsed with water or, if we do not want to use tap water, use water or water and use a moisturizing facial toner or combined with micellar water. Only micellar water can also be used as it is designed to cleanse the skin from cosmetics, dirt and all that is unnecessary, as well as to moisturize it and create a normal pH.

For oily, problematic skin with very pronounced grease, rinse aids should be used - gel, soap, foam one to two times a day, combining them with micellar water or tonic, or using both.

Work with your own body weight (calisthenics)

Yoga, capoeiro, break dance, acrobatics, gymnastics, exercise therapy ... The list is long. All these areas are united by one thing: working alone with your own body.

Kalistenika and its essence

The method of physical activity, using only the weight of the trainee’s own body, is called street-workout . The meaning of calisthenics is a full-fledged physical development: increasing the functional and strength indicators of the body, increasing the flexibility of the spine, stretching and muscle strength. The main emphasis in exercises is on performing exercises without the use of special simulators (only the street, parallel bars, horizontal bar ... and your body).

The basis of our body is the musculoskeletal system (OA), which consists of muscles, ligaments and the skeleton. The skeleton, in turn, consists of bones, joints, joint capsules, vertebrae. The physical development of the organism as a whole also depends on the state and development of ODEs: flexibility, stretching, posture, formation of the foot and gait, health of charters. What already entails the quality of well-being.

It has evolved so that a person was in constant motion. The slightest relaxation cost him his life. Therefore, physical development was appropriate.

Look at the little kids. Parents are always amazed at mobility. How many children fall, run, jump. And how fast babies crawl. Moreover, the mental development of babies is directly related to physical development. So, such a high mobility is characteristic and normal for an adult in terms of evolutionary development.