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In the era of computers, screens and artificial lighting, eyesight is especially strained. Moreover, frequent exposure of eyes to UV radiation and tobacco smoke increases the risk of yellow spot damage, therefore protection of eyes is so important in the form of providing the organism with the optimal amounts of antioxidants.
Vitamin C (ascorbic acid) it is a vitamin soluble in body fluids, can be taken from foods (fruits and vegetables), or as drug derived synthetically. The largest of its resources can be found in broccoli, Brussels sprout, kale, black currant fruit and hawthorn, citrus fruits, tomatoes, Savoy cabbage, potatoes. In fact, intake of vitamin C of the food products does not limit the absorbed quantity. Vitamin C (ascorbic acid) is a potent antioxidant, it is an antitoxic, increasing the immune system due to the elimination of risk of bacterial contamination. Vitamin C prevents rupture of blood vessels, affects the blood cholesterol level. It substantially increases the absorption of iron. Inhibits the growth of cancer cells. Lowers stress levels.
Vitamin C deficiency causes abnormal development of connective tissue, cracking capillaries, abnormal calcification of bone tissue, impaired absorption of iron, scorbutus. With the lack of vitamin C, all kinds of injuries do not heal up properly. Vitamin C deficiency can be caused by smoking; each cigarette is destroying up to 100 mg of vitamin C.
Dosage: The demand is 60-80 mg daily. It does not limit the ability to consume higher doses. Some side effects may occur only with longer taking of synthetic vitamin C.
Ascorbic acid – vitamin C. Its biologically active form is the L-isomer, which negatively rotates the polarised light, so that it is a dextroisomer (laevorotatory vitamin C does not exist). It is a strong antioxidant; it reduces the amounts of free radicals, which reduces oxidative stress, a factor leading to cell apoptosis, which is why it is indicated to be a cause for premature ageing.
It supports the immune system functions and increases body system immunity. It is an essential element of the collagen synthesis path, which is why it positively affects the condition of connective tissue. Hence, it promotes also wound healing and increases the durability of capillary vessel. It is involved in transformations of tyrosine and carnitine as well as of some nutrients, so that it affects metabolism. It can also have an impact on the nervous system functions, as it reduces mental fatigue.
Higher supply of vitamin C is especially recommended in the periods of more intensive body system burden, after infections and in order to accelerate regeneration. The indications for increased supply of the vitamin are also hard physical work or intensive trainings.
Vitamin E (tocopherol) is a fat soluble. Due to its antioxidant action, it is a protection of other vitamins (e.g. Vitamins A). Protects the body against free radicals, strengthens the walls of blood vessels and its capacity, causing their dilation and dissolution of blood clots. With the reduction of coagulation, it is used as an antiatherogenic medicine, it allows for the proper course of pregnancy. In cooperation with selenium it slows the ageing process of cells, strengthening connective tissue. In the food it is present in whole-grain bread, sprout and grains, vegetable oils (soybean, sunflower), soya beans and sunflower seeds, vegetable fat and hen egg yolks. Also it is used in sports medicine in the form of nutrients and supplements.
Vitamin E deficiency reduces building of red blood cells, results in changes in muscle and disorders of pregnancies.
Dosage: for children, 0.5 mg / 1 kg of weight; for adults 10-30 mg per day.
Vitamin B3 (vitamin PP, niacin, nicotinic acid, nicotinamide) is niacinamide niacin. It is used in interaction with vitamins B1, B2 and B6 in the synthesis of hormones during lactation. It provides proper functioning of the brain and nervous system. It is helpful in inflammatory conditions of the skin. Required for synthesis of sex hormone, estrogen, testosterone, cortisone, and insulin. It does not lose its properties in the manufacturing and storage. The source of acquiring vitamins PP are both products of animal origin (the lean meat, eggs, fish) and vegetable origin (dates, figs, hazelnuts, plums).
Dosage: 2-12 mg / day for children, 14 mg / day for women, 16 mg / day for men and 17-18 mg / day for pregnant or nursing women.
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) is soluble in the liquid. It participates in the metabolism of proteins, fats and carbohydrates. By reducing the amount of fat in the blood do not enable deposition of the body. It helps the absorption of magnesium and vitamin B12 (cobalamin). It works on the muscle antispasmodic and anti-inflammatory pain in the joints. It acts anti. It provides efficient operation of the brain. It increases energy increasing vigor of a man. The demand for vitamin B6 increases during pregnancy and breast-feeding infants. The natural product is: yeast, eggs, wheat germ, meat (liver), wheat bran, nuts, peanuts peanuts, soybeans. There is a hypothesis that can be synthesized by intestinal bacteria.
Deficiency of vitamin B6 causes abnormal metabolism of proteins, decrease in lymphocytes in the blood, causes a feeling of lethargy and fatigue intensifies.
Dosage: 1.5-2.5 mg daily (increased demand during pregnancy and lactation).
Selenium (element, chemical symbol Se, atomic no. 34, from chalcogenide, it is present in several allotropic forms). It is supplied the body with food in the form of seleno-amino acids (selenomethionine - gathering supplies, and selenocysteine – a component of glutathione peroxidase, deiodinase and seleno-proteins). Regulates the functioning of the thyroid gland. It affects the growth and development, including sexual development (by increasing production and sperm motility). It affects the flexibility of the tissue, removes some of the toxins from the body and destroys cancer cells and reduces the severity of menopause in women. Natural products containing selenium are seafood (sea fish, oysters, bladderwrack) and vegetable products (broccoli, onions, wheat germ, bran, tomatoes) and animal products (poultry, eggs). It is also included in the composition of vitamin-mineral and mineral supplements. Selenium supplementation is recommended as a dietary supplement of active people having diet poor in this element, and as a factor increasing the body's immunity.
Selenium deficiency increases the risk of developing cancer and heart disease. Symptoms of selenium deficiency are: cardiomyopathy, growth stoppage, disorders of detoxification processes which may lead to damage to the kidneys and liver.
An excess of selenium can lead to selenosis (the disease, the symptoms are: loss of hair, nail cracks, lesions).
daily demand of selenium for pregnant women 65 mcg; nursing mothers 75 mcg; men 7 mcg.
Taurine – non-protein amino acid containing sulphur, which is synthesized in the body from methionine and cysteine, present in sufficient amount in human or animal body (in the brain, heart and skeletal), although in some cases must be supplemented. Significantly affects the calcium content in the cells and stabilizes the water and electrolyte balance and maintains acid-base balance. Takes part in the synthesis of bile acids. In the body acts as a neurotransmitter and neuromodulator. It is an insulin-mimetic improving insulin metabolism, responsible for transport of nutrients (such as amino acids, glucose, creatine) to the cells and muscle tissue. These properties determine that it is a valued mono-preparation supplement and valuable addition to creatine and amino acid supplements, recommended for psycho-pchysically active people and athletes and other competitive sportsmen in pre- and post-workout periods.
Dosage: 3 grams per day.
Quercetin - flavonoid glycoside, which is a natural pigment occurring in plant foods (fruits, vegetables and herbs). A particularly rich source of quercetin are apples, onions and tea. By inhibiting the hyaluronidase enzyme, it protects hyaluronic acid against returning into its monomer. It has a beneficial effect on the cardiovascular system, strengthens the walls of blood vessels. It is an antioxidant. Causes a decrease in histamine showing an antiallergic action. It has anti-inflammatory potential. It is used to treat asthma, diabetes and for weight loss. The supplementation occurs only in combination with hesperidin, rutin and ascorbic acid, in health-related programs, supporting the immunity of the body in the form of creatine stacks and no-boosters. Available at the www.muscle-zone.pl
Dosage: the lack of standards for daily consumption recommended: as customary taken in sport
Grape seed extract is a valuable source of active ingredients: flavonoids, fatty acids, proanthocyanidins and vitamin E, an antioxidant, binding free radicals, anti-inflammatory and anti-aggregating. It is a component of a pro-health supplements enhancing preventive treatment of the circulatory system diseases. Available in the form of mono-preparation supplements or as a component of nutritional supplements (creatine stacks and nitrogen boosters), vitamin, herbal detoxificating.
Dosage: 50-100 mg per day.
Vitis vinifera (grape vine), a rich source of active substances. Food and medicinal raw material are the leaves (Folium Vitis veniferae) and fruit (Fructus Vitis veniferae). The leaves are a source of obtaining anthocyanins, flavonoids (quercetin), tannins, pectin, triterpenes and vitamins. The fruits have sugars, cellulose, enzymes, flavonoids, tannins, organic acids, pectins, minerals (cobalt, magnesium, potassium, calcium, iron), vitamins (C, B1, B2, B6, B12 and PP, M [Folic Acid] ). Preparations from the leaves of grape are diuretics, detoxifying, anti-bleeding and anticoagulation, accelerate healing of ulcers and wounds). Decoctions of the leaves are used topically for bathing skin, wounds. Fruits, in addition to the nutritional properties (when consumed fresh) have a strengthening effect, a diuretic, affect the lipid level, regulate blood pressure, hematopoetic, anti-anaemia, affect the acid-base balance. The dried fruit (raisins) are nourishing and slightly laxative. Wines produced from the vine, both white (a diuretic and is used in diseases of the kidneys), and red (used to treat diseases of the digestive tract). Grape wine eliminates E. coli and vibrio cholerae. In the supplementation leaves are used less frequently than the fruit skin and seeds of grapes (which are the source of powerful antioxidants, including resveratrol). Extract of Vitis vinifera is a component of dietary supplements with variety of applications, available at the www.muscle-zone.pl
Lutein, a derivative of alpha-carotene is a natural plant dye, colouring in yellow, is also present in the yolk of egg. In the body, located primarily in the retina of the human eye (together with Zeaxanthin), it acts as a natural filter for the eye, absorbing ultraviolet radiation. It is a powerful antioxidant, neutralizing free radicals. Available in the form of mono-preparation supplements and multi-compound supplements with antioxidant, protecting the eyes, action, as well as multivitamins, creatine stacks and no-boosters.
Zeaxanthin is a natural plant dye, a compound classified as carotenoids found in foods of plant origin, essential for the proper functioning of vision. Located on the retina, the so-called. yellow macula, it is responsible for visual acuity. Together with lutein (belonging to the carotenoid) it is an antioxidant, also it has the ability to absorb energy of blue light protecting eyes from organ damage.
Zeaxanthin is a component of formulations (often in combination with other carotenoids) enhancing the functioning of the organs of sight.
Dosage: Up to 2 mg per day.