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The five most important vitamins and minerals for humans


No one argues that our body needsVitamins. Suffice it to recall the sad story of Magellan's campaigns, when scints of scurvy on ships could nullify the romance of great discoveries. And in the 21st century, most of the population of developed countries is simply obsessed with their consumption. As a result, the constant intake of vitamins, especially vitamins A, C and E, as well as beta-carotene, in various forms, may even be harmful, increasing the risk of cancer and other diseases due to the overly inflated concentration of antioxidants in the body. Researchers are increasingly confident that the vast majority of vitamins and mineral supplements are simply not worth the excitement that reigns around them. "It's time to stop wasting money on vitamins and mineral supplements without success!" - categorically stated in one of the published articles of this magazine. On the other hand, studies of the same scientists have determined the usefulness of certain vitamins and minerals, which are recommended for consumption with a certain degree of skepticism. This is the "star" five.

Vitamin D
Of all the vitamins that have become "classical"Which are found between 1913 and 1941 and are called vitamins A, B, C, and so on, vitamin D is by far the most effective to recommend it as a vitamin supplement. The results of the metaanalysis (metaanalysis - as it is customary today to call the pooling of research results on the same issue but processed by various statistical methods) of a number of studies conducted in 2008 and 2013 revealed that adults who took Vitamin D supplements daily, lived longer than those who did not. It was noted that children taking vitamin D were less likely to catch the flu, and elderly people strengthened their bones, and the incidence of fractures decreased. Scientists have not yet been able to explain the mechanism of the positive effects of vitamin D on the body, but they assured that it can be used with advantage on an ongoing basis.

Probiotics
Trillions of bacterialCells involved in the regulation of our health, but they can suddenly be destroyed by an antibiotic, thereby inflicting irreparable harm on oneself. Therefore, it is suggested to take probiotics in the course of treatment with antibiotics in the form of additives or products of the yoghurt type, naturally rich in bacteria, in order to restore bacteria colonies killed in the intestine. A meta-analysis of a series of studies conducted in 2012 found that the use of probiotics significantly reduces the frequency of diarrhea after a course of antibiotics. But still probiotics are not a digestive panacea, physicians do not recognize their effectiveness in the treatment of chronic diseases, for example, irritable bowel syndrome. Like most other additives, they are useful in very specific conditions, so they do not need to be taken on a daily basis.

Zinc
Compared with vitamin C, which, although it curesCold, but does nothing to prevent it (that is, no prophylaxis), zinc in the form of an additive is able to create this. This mineral actively participates in many different aspects of our cellular metabolism, counteracts the unrestrained reproduction of viruses that cause cold symptoms. Numerous therapeutic studies have established that taking zinc will resist colds, and the symptoms themselves become less serious. So, if you feel that colds can not be avoided, do not get carried away with an overdose of vitamin C, and quickly take a tablet containing zinc.

A nicotinic acid
About niacin, also known as vitamin B3, inRecently started talking about as a cure for all diseases (including high cholesterol, Alzheimer's, diabetes and headaches), as amazing results were shown during the research. A review of the 2010 studies showed that daily intake of supplements reduces the likelihood of a stroke or heart attack in the "cores", thereby reducing their overall risk of dying from cardiac complications.

Garlic
Here are his skeptics from The Annals of InternalMedicine "was unanimously assigned to an effective remedy for the treatment of high blood pressure and is strongly recommended to be taken in a concentrated form. Which means: eat garlic! In all studies conducted in 2008, after comparing the results, a reduction in blood pressure was found for those who had high blood pressure at the beginning of the trial. All would be well, but most women have a clear preconception for garlic because of its specific smell.

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