Vitamin B2, Riboflavin Benefits and Nutrition Facts

Published on: 01/06/2022

High-containing Vitamin B2, Riboflavin Foods

Nutrient Content Reference
Yeast extract 17.5 18
Drink, with the aroma of orange, for breakfast, low-calorie, powder 6.8 7
Crispy potatoes 4.6 5
Lamb liver fried in a pan 4.59 5
Dried boletus 4.4 4
Baby food, Porridge, with high content. protein, with apple and orange, dry 4.33 4
A mixture of malt drinks, chocolate, with additives, powder 4.11 4
Lamb stew, stewed 4.03 4
Baking powder, yeast, bakery, active, dry 4 4
Baby food, Porridge, rice, with banana, dry 3.8 4
Chicken egg white, dried, stabilized, with reduced glucose 3.71 4
Spirulina seaweed, dried 3.67 4
Lamb liver 3.63 4
A mixture of malt drinks, natural, with additives, powder 3.598 4
Drink, with aroma of orange, for breakfast, with juice and pulp, frozen concentrate 3.59 4
Baby food, Porridge, mix, with banana, dry 3.56 4
Beef liver, stewed 3.425 3
Beef liver fried in a pan 3.425 3
Baby food, cookies 3.229 3
Chili peppers, passion fruit, dried 3.197 3
Veal liver, fried, with a little fat 3.06 3
Pork liver 3.005 3
Beef kidneys, stewed 2.97 3
Ready-to-eat breakfast cereal, GENERAL MILLS TOTAL, Cranberry Crunch 2.931 3
Veal liver, stewed 2.86 3
Baby food, Porridge, oatmeal, with honey, dry 2.842 3
Beef kidneys 2.84 3
Beef liver 2.755 3
Turkey liver cooked over low heat 2.687 3
Lamb liver 2.6 3
Roast beef liver, 1-420 2.6 3
Chicken egg white, dried 2.53 3
Dried white mushroom 2.45 2
Veal liver, raw 2.44 2
Dried parsley 2.383 2
Chicken egg white, dried, powdered, low glucose 2.316 2
Chicken liver fried in a pan 2.313 2
Parsley, sublimated 2.26 2
Ancho peppers blanched, dried 2.255 2
Turkey liver 2.247 2
Lamb's kidneys 2.24 2
Pork, Pate, liver 2.227 2
The whey is sweet and dry 2.208 2
Pork liver, stewed 2.196 2
Beef liver 2.19 2
Pork liver 2.18 2
Chicken egg white, dried, in flakes, with reduced glucose 2.162 2
Dried birch 2.1 2
Chicken liver 2.1 2
Lamb kidneys stewed 2.07 2

Nutrition Facts About Vitamin B2, Riboflavin

Avitaminosis - Symptoms And Diet Therapy

Avitaminosis  and  hypovitaminosis  are serious deviations in the functioning of the body. Very often, we do not notice the absence or significant lack of  vitamins  in our own body, referring to other diseases.

Avitaminosis and hypovitaminosis of vitamin A

Vitamin A (also known as retinol) belongs to fat-soluble vitamins , it is formed when carotene enters our body together with food.


Symptoms of a lack or absence of vitamin A in the body are impaired vision at dusk and in the dark ("chicken blindness"), dry eyes, conjunctivitis, softening of the cornea of ​​the eye and the formation of ulcers, dryness and peeling of the skin, atrophic changes in sweat and sebaceous glands. Very frequent symptoms of hypovitaminosis of vitamin A are susceptibility to skin lesions and infectious diseases of the respiratory, urinary and digestive systems. And in children, vitamin A deficiency manifests itself in loss of appetite, anemia, and growth retardation.

These deviations can be treated in two ways: diet therapy (enrichment of the diet with vitamin A) and medical intervention. In the first case, the liver of marine fish and animals, fish oil, cheese, cream, butter, egg yolk — sources of vitamin A — are introduced into the diet ; as well as carrots, sweet peppers, green onions, parsley, sorrel, lettuce, spinach, black currants, apricots, sea buckthorn and rose hips are sources of beta-carotene. In case of a slight deficiency, vitamin A is prescribed medicinally in the form of pills, in more severe cases - administration of the drug in the form of injections.


Vitamin D deficiency

Vitamin D belongs to fat-soluble vitamins . It is formed in our body under the action of UV rays, or comes from food.

In children, the lack of vitamin D in the body is manifested by clinical symptoms of rickets, which begins at 2-3 months, namely: excitement, anxiety, restless sleep, muscle dystonia, increased sweating, slowing of psychomotor development, changes in shape and various distortions of bones, and as well as pathologies of internal organs. In adults, hypovitaminosis of vitamin D causes such symptoms as increased fatigue, muscle weakness, insomnia, burning in the mouth and throat, decreased appetite and weight loss, muscle cramps in the arms and legs, frequent fractures and bone cracks.

To treat the lack of vitamin D through diet therapy , babies are advised to breastfeed exclusively (faster to prevent the occurrence of vitamin D deficiency ), or they are transferred to adapted milk formulas, complementary feeding is started a month earlier than the established term. To treat vitamin D deficiency in adults, fish oil, butter, egg yolk, liver, meat are added to the diet (or the amount is increased).

Also, treatment of hypovitaminosis D involves drug therapy, physiotherapy treatment, massage and physical therapy.

Lack of vitamin E

Vitamin E belongs to fat-soluble vitamins , our body receives it together with food.

Hypovitaminosis E is manifested by the destruction of erythrocytes, deposition of sphingolipids in muscle tissue responsible for cellular recognition, creatineuria (excretion of creatine together with urine), peripheral neuropathies, body instability, loss of balance, impaired sense of movement of arms and legs in space.

During diet therapy for the treatment of vitamin E deficiency, liver, eggs, unrefined vegetable oils, cereals and beans, cereal sprouts, milk, meat are introduced into the diet. Medicines with vitamin E are also prescribed, first for treatment, and then for prevention of the disease.

Avitaminosis of vitamin C

Ascorbic acid belongs to water-soluble vitamins and enters our body with food. Most often, spring vitamin deficiency refers to hypovitaminosis C, since in winter our diet contains few fresh fruits and vegetables.

Symptoms of a lack of vitamin C are a condition of the body called scurvy, which manifests itself in varying degrees of severity in the following ways: general weakness, weight loss, pain in the joints and muscles, hyperemia of the gums, their swelling and bleeding, hemorrhages in the area of ​​the hair follicles of the skin of the legs , anemia, slow healing of wounds and scratches, swelling of the legs, arthritis against the background of hemorrhages inside the joints. Hypovitaminosis of vitamin C in children is manifested by bad breath, anemia, weakness, white coating on the tongue, small hemorrhages on the skin and mucous membranes.

This vitamin deficiency is treated , like the previous ones, through diet therapy and/or medication. In the first case, the diet includes rose hips, sea buckthorn, black currants, tangerines, lemons, apples, cherries, rowanberries, strawberries, cabbage, greens. It is very important to subject vegetables and fruits to as little heat treatment as possible.


Vitamin K deficiency

Vitamin K is a fat-soluble vitamin , our body receives it from the outside and synthesizes it in the intestines.

Lack of vitamin K is manifested by nasal, subcutaneous, gastrointestinal bleeding, gum bleeding, and intracranial bleeding in newborns.

During diet therapy , Brussels sprouts and cauliflower, spinach, lettuce, zucchini, and beef liver are added to the diet. Treatment is supplemented with medication.

Avitaminosis of vitamin B1

Vitamin B1, also known as thiamine, belongs to water-soluble vitamins .

Symptoms of vitamin B1 deficiency are called Beri-Beri disease. Primary symptoms are manifested in the form of headaches, general weakness, rapid fatigue, shortness of breath during exercise. The dry form of the disease is manifested by bilateral paresthesias of the feet, calf cramps, pain in the legs and considerable fatigue when walking, walking with emphasis on the heels, muscle atrophy. The cerebral form of the disease has such manifestations as memory disorders, impaired blood circulation in the brain, encephalopathy, ophthalmoplegia (paralysis of the eye muscles), in severe cases - coma and death. The wet form of the disease is manifested by myocardiostrophy, a violation of peripheral vascular resistance. Manifestations of vitamin deficiency in childrenB1 are rather vague, heart failure, absence or vagueness of deep tendon reflexes, aphonia (loss of voice volume) come to the fore.

To treat B1 vitamin deficiency , the diet is enriched with liver, bread made from coarse flour, legumes, cereals, and yeast. In medical treatment, in addition to B1 drugs, group B vitamin therapy is prescribed.

Avitaminosis of vitamin B6

Vitamin B6 belongs to water-soluble vitamins , our body receives it together with plant and animal food.

Vitamin B6 is manifested by weakness, sluggishness, fatigue, insomnia, irritability, as well as seborrheic dermatosis of the scalp, face and neck skin, stomatitis, peripheral paresthesias, convulsions, anemia in children.

To treat vitamin deficiency by diet therapy, the diet is enriched with beans, cereal grains, bananas, liver, meat, fish, kidneys, and yeast. They are also treated with medical drugs.


Avitaminosis of vitamin B12

Vitamin B12 is water-soluble, our body mainly receives it together with products of animal origin.

Symptoms of vitamin B12 deficiency include weakness, pallor, tachycardia, shortness of breath, tinnitus, paresthesias, muscle atrophy, pathological reflexes, polyneuritis, marked incoordination, anorexia, vitiligo, skin hyperpigmentation, confusion, and depression. Concomitant diseases of vitamin B12 can be hypothyroidism, iron deficiency anemia, diabetes, rheumatoid arthritis and Crohn's disease.

Treatment of this condition is prescribed for the rest of your life. The diet includes liver, kidneys, red meat, fish, seafood, cheese, egg yolks, soy. In parallel, drug treatment is prescribed.

Lack of vitamin B9

Folic acid is a water-soluble vitamin , enters our body with food, and is also synthesized in the intestines.

Vitamin B9 deficiency is manifested by pale skin, arterial hypotension, tachycardia, anorexia, jaundice and digestive disorders.

Diet therapy consists in enriching the diet with fresh vegetables, liver, kidneys, eggs and cheese. In some cases, drug treatment is used instead of diet therapy.

Vitamin R deficiency

Vitamins of the P group (also known as flavonoids) are water-soluble and are found in plants in the form of glycoside compounds.

Symptoms of vitamin deficiency P are increased permeability of the vascular wall and the development of hemorrhages, as well as hemorrhages on the skin and mucous membranes. 

Diet therapy consists in introducing citrus fruits, rose hips, red and black currants, mountain ash, and green tea into the diet. Drug treatment is also prescribed.



Vitamins Or Toxins?

Vegetables and fruits are the main suppliers of fiber, which plays an important role in the functioning of the gastrointestinal tract, the normalization of fat metabolism, and the removal of cholesterol from the body. Eating vegetables and fruits increases the immune properties of the body and allows you to resist diseases. Many fruits and berries are successfully used in medical diets.

Nutritionists recommend eating at least 3-4 servings (a serving is one fruit or one cup of vegetable salad) of vegetables and fruits per day.

According to the rules of healthy eating, you should eat vegetables and fruits mainly in their raw form. Therefore, try to take into account the season (time of year) and place of growth when choosing food.

Fruit and berry vitamins are perfectly absorbed by the body. They reduce the level of cholesterol in the blood. Cholesterol enters the body with animal food and is produced by the liver. There is no cholesterol in vegetable food, but it contains pectin, which helps remove cholesterol.


Summer vegetables and fruits contain especially a lot of moisture, which saves from thirst and hunger. It is a very healthy food, but almost all fruits undergo various treatments, to increase the shelf life or to stimulate ripening, so it is not surprising that they contain chemicals that are dangerous for our bodies.


How to store berries

Black and red currants, blackberries, raspberries, gooseberries, and blueberries are cooled to the freezing point immediately after collection, after which they are placed in a controlled atmosphere. In such conditions, they can be stored from two weeks to two months. However, in some countries, berries are irradiated, which allows you to extend the shelf life for another week. These technologies have been known and popular for a hundred years and are widely used in China and the USA. Of course, we are talking about microdoses, but there is no evidence yet that it is safe for humans in the long term. Without artificial cooling and special means, berries are stored for no more than 12 hours. Exceptions are lingonberries and cranberries, they can be stored from 10 months to a year in barrels with clean cold water or simply in the refrigerator.

How are potatoes processed?

It undergoes multiple processing. It begins in the field, where potatoes are treated with various chemicals against pests and diseases. But pre-sale processing takes place mainly closer to spring, the purpose of which is to suppress the processes of awakening and germination of tubers. For this, non-toxic or low-toxic drugs are used, but the most effective remedy for germination is exposure to weak doses of radiation.


It is usually treated with antiseptics for storage, most often it is the drug Pra-long - a mixture of fatty acid esters and polysaccharides, judging by the composition, it should be harmless.


Can be treated with a mixture of wax, paraffin and sorbic acid. Sorbic acid is a preservative, suppresses the development of microflora (by the way, it will do the same thing in your intestines, which can eventually lead to dysbacteriosis, at least). That is why some apples look as if they have just been taken off the branch. Can be stored with such processing for up to one year. If the apples are sticky to the touch, it means that they have been treated with diphenyl. It is clear that eating such apples with the skin is harmful, and vitamins are lost without it.

Citrus fruits

Treated with wax and fungicides. Of the fungicides, diphenyl is most often used. Diphenyl has no smell, color or taste, so people cannot notice and often do not wash the fruit before removing the skin. And that's why it appears on the fingers, and enters the body together with the fruit that is eaten. Which is not good, since diphenyl is considered a moderately toxic substance and, among other things, is prohibited for use in Europe and the USA as a carcinogen. If you use the peel and peel of citrus fruits in your diet, this is another reason to wash the fruit thoroughly.

Many mass-produced dried fruits are treated with sulfur dioxide, a toxic inorganic compound that is used as a preservative and helps the fruit retain its original color.


It is quite difficult to preserve grapes, therefore, during transportation and storage, potassium metabisulfite tablets are used, they are spread evenly on the bottom of boxes under paper. In the air, these tablets release sulfur gas, an antiseptic and antioxidant, which smokes the grapes. Also, paper packaging can be treated with fungicides (a group of pesticides for fighting fungi), which allows to reduce losses by five times. Therefore, wash the grapes very carefully.

To destroy pests, the fruits are treated with methyl bromide before being sent for export. Fruits are also usually treated with sulfur gas or fungicides that prevent the appearance of mold. Fruits are treated with a thin layer of paraffin or wax. This not only gives the fruit an appetizing glossy shine, but also allows you to store it for almost a year. It is impossible to wash off the wax coating by simply rinsing with tap water. It is necessary to brush it with a brush under hot water, preferably with soap, for at least a few minutes. In dried apricots without chemicals, molds quickly form, in small quantities they are not visible. Therefore, dried apricots and raisins, which are sold in stores and on the market, are usually treated with sulfur gas before being put on sale, so that they do not spoil for a long time.

Sulfur gas effect on the body:

Sulfur dioxide is a toxic gas. Even a small concentration can lead to inflammation of the upper respiratory tract, provoke coughing, wheezing or runny nose. Further exposure leads to pain during swallowing, speech defects, vomiting and shortness of breath. Damage to the lung tissue does not make itself felt immediately, but only a day or two after the penetration of gas into the organs. Although the concentration of this gas on processed vegetables and fruits is not so great, it still remains dangerous for life.

The harm of the food preservative E230 Biphenyl (diphenyl) is that dangerous substances that are part of the food additive can provoke the emergence and development of malignant cancerous growths.


In warehouses for storing vegetables and fruits, treatments against rodents, insects, and fungi are regularly carried out. Fortunately, most of the substances used to treat fruits do not penetrate inside, but remain on the surface.

How to wash fruits and vegetables so as not to be afraid of pesticides




When choosing these fruits, try them to the touch. If you feel that they are sticky, they are treated with diphenyl for long-term storage. In the European Union and the USA, diphenyl is banned due to its strong carcinogenic and allergenic properties. Fruits treated with diphenyl should be peeled.


Remove the top leaves and cut the cob.


In potatoes, all nitrates are collected under the skin and in the core, so it is necessary to drain the water after the potatoes have boiled. Most of the chemicals are released during cooking, and much less during frying.

Lettuce, parsley, dill and other greens

In these products, the most nitrates accumulate in veins and petioles. Greens absorb nitrates very actively, which means it is better to soak them in water for an hour before adding them to dishes.



Wash well enough.


The thicker their skin, the more chemistry they have. Never buy orange-red tomatoes. White pulp and thick veins are a signal of high nitrate content. If you bought such tomatoes, soak them for 1 hour in cold water.


Vitamins For Good Health In Winter

Can't get out of bed longer than usual after a full 8 hours of sleep? Do you constantly feel tired and do not understand at all how others force themselves to go to the gym - and not in order to freeze the subscription for the next couple of weeks? Have you already counted all the friends on your fingers who continue their daily runs through snowy stadiums and city streets with the stubbornness of Olympians? Don't worry: it's too early to put an end to your dream of becoming a triathlon star. Or at least just stop being late for work because you can't wake up on time. The fact is that in winter our body needs an additional dose of vitamins, and not all of them in a row, namely those that are responsible for maintaining immunity, help to tolerate the cold and the lack of full daylight more easily. In order to survive the winter as effectively as possible, let's learn more about vitamins that will restore vigor and increase productivity.



Vitamin A

If you think that in the last few weeks the condition of your skin has worsened and you have started to look a few years older, you should not sound the alarm and make an appointment with a cosmetologist to finally try all the wonders of rejuvenating injections for yourself. Most likely, your skin simply lacks vitamin A, which is responsible for preventing the evaporation of moisture from the body. In addition, this vitamin is responsible for the condition of hair and nails. Why, if you constantly feel dry skin, and your hands began to peel more often, and your hair does not look as shiny as usual, do not rush to change your daily care, and simply add products with a high content of this vitamin to your diet .

Products containing vitamin A

Persimmon, carrot, pumpkin, sorrel, egg yolk, salads with olive or sunflower oil.


Vitamin B6

Do you feel that your usual mattifying agent has stopped working and already in the middle of the day your face starts to shine as if you have just used your favorite oil-based mask? But do the hated inflammations last twice as long? All of these are signs that you should replenish your vitamin B6 supply. It is responsible for regulating the secretion of subcutaneous fat, and also helps the body absorb fats and proteins. Insomnia, headaches and increased fatigue are also signs that you lack this particular vitamin . Vitamin B6 helps to cope with nervous tension: after all, it is responsible for the release of serotonin - the so-called hormone of happiness.

Products containing vitamin B6

Lamb, pork, beef, bran, yeast, soy, beans, cabbage, nuts, rice, milk, potatoes, bananas, carrots.


Vitamin C

Apparently, this vitamin needs no introduction. But not everyone knows that in winter it should be consumed several times more. First of all, because it helps to strengthen immunity, cope with colds faster, and lead a more active lifestyle in general. In addition, vitamin C helps to remove toxins from the body - yes, yes, that's why after a stormy night with a long list of tasting tinctures and cocktails, the next day you should drink as much water and tea with lemon as possible.

Products containing vitamin C

Citrus fruits, melons, broccoli, Brussels sprouts, cauliflower and cabbage, black currants, bell peppers, strawberries, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, rose hips.


Vitamin H

No matter how various tonal bases, bronzers and highlighters save us, a beautiful complexion is what every person dreams of. Especially in winter , when there is no hope for a light tan that can hide this problem. And if you don't quite look like Snow White with pink cheeks, you should pay attention to vitamin H. By the way, it helps to improve the condition of not only the skin, but also the hair.

Products containing vitamin H

Nuts, milk, egg yolk, liver, cauliflower, yeast, bananas.


Vitamin E

It's time to sound the alarm when solving the simplest work task takes twice as long as usual. Yes, the lack of vitamin E really affects the work of the brain, so you should not blame the slow reaction solely on the lack of adequate sleep and the fact that you do not spend enough time outside due to bad weather. Vitamin E improves blood circulation and, as a result, helps the brain to cope with tasks more quickly. In addition, it is a very powerful antioxidant and increases the body's protective response.

Products containing vitamin E

Almonds, peanuts, sunflower seeds, olive oil, nuts, bananas.


Vitamin B5

Do you constantly feel dry skin and no amount of moisturizing products can get rid of the impression that you are in the middle of the desert? If even the praised 2 liters of water per day do not help to get rid of this feeling, then you definitely lack vitamin B5, which is responsible for regulating the water balance in the body.

Products containing vitamin B5

Bran, eggs, nuts, yeast, potatoes, hazelnuts, caviar.


What Is Hypo- And Vitamin Deficiency

Vitamins are very important for humans, because they trigger most of the physiological reactions in our body. The lack of vitamins is reflected in the well-being and appearance, condition and functionality of tissues and internal organs, and make our body very vulnerable to the action of external stimuli.

Avitaminosis and hypovitaminosis are serious deviations in the functioning of the body. Very often, we do not notice the absence or significant lack of vitamins in our own body, referring to other diseases.


The main cause of vitamin deficiency and  hypovitaminosis  is insufficient or poor-quality nutrition, or non-absorption of one or another vitamin by our body.


What is the difference between vitamin deficiency and hypovitaminosis?

Avitaminosis is a condition of the body when one or more (polyvitaminosis) vitamins are completely absent in the body . If a vitamin or vitamins are present, but their quantity is insufficient, then this is hypovitaminosis .

Avitaminosis Hypovitaminosis Nutritional factors of occurrence In small children — artificial feeding with incorrect products or unadapted mixtures, untimely start of supplementary feeding, its insufficient amount. Taking antivitamins — substances that prevent the absorption of vitamins (sulfanilamides, anticoagulants, chemotherapeutic drugs). A diet that does not contain vitamins , eating poor-quality food, malnutrition or starvation. A diet that contains few vitamins . Consumption of products that, as a result of incorrect or long storage, or irrational culinary processing, have lost most of the vitamins . Disturbed balance of vitaminsin the diet. Insufficient amount of protein and fat food. Internal factors of occurrence Disturbances in digestive processes Disturbances in the work of digestive organs. Disturbances in metabolism and microflora (presence of digestive enzymes). Individual characteristics of metabolism (childhood and old age, pregnancy and breastfeeding, pathological conditions). Violation of the reactions of the conversion of vitamins into an active form - coenzymes. Malformation or defects of vitamin assimilation mechanisms . Violation of the permeability of cells for vitamins . Hereditary defective violations of enzyme and transport systems of vitamin assimilation, changes in the assimilation of vitamins and the processes of formation of their active forms.External factors of occurrence Adverse environmental impact (pesticides, heavy metals, increased radiation background). Extreme conditions for the body (stress, low temperatures, high physical exertion, etc.). Harmful habits (smoking, alcohol). Diseases Pathogenic intestinal microflora, parasites in the digestive tract, infectious diseases. Endocrine pathologies, liver diseases. Diseases that accelerate and increase the removal of vitamins from the body (acute intestinal infections, kidney diseases, food poisoning). Dysbacteriosis.

Avitaminosis and hypovitaminosis are pathological and very serious conditions of the body. Such deviations can cause destructive tissue changes in a short time, which can leave an impression on the functionality of our body throughout the rest of our lives. For this reason, it is very important to pay sufficient attention to the completeness of the diet, its balance in terms of the content of nutrients, vitamins and minerals, and not to get carried away by monodiets. As for the currently very popular multivitamins and dietary supplements, you should consult a doctor about their consumption, and the main part of vitamins for the body should still be provided through natural food products.


The Danger Of An Excess Of Vitamins And Minerals

We all know the components of healthy food , which a priori are considered incredibly useful. Many people begin to consume them in large quantities with food products , take appropriate supplements - and all this for the sake of health and preservation of youth. But often the result of such zeal is excess weight, digestive problems and even cancer. Let's find out which substances are not so safe if consumed uncontrollably.

Do not forget about the golden rule: even good things should be in moderation. In the modern world, where recently there has been an unhealthy tendency to hypertrophy proper nutrition , dietary supplements, vitamins , microelements, etc., it is sometimes difficult to find the truth. It has become very fashionable to follow a keto diet, drink cans of omega-3, buy fiber powder (because ordinary vegetables and cereals are no longer trendy) and take everything in a row all year round. The main commandment became: the more, the better, it is useful.


Meanwhile, medicine and specialists do not get tired of repeating: it is necessary to eat and receive substances according to the needs of a specific organism . That is, before starting to take nutritional supplements, switching to a high-protein diet , prescribing vitamins for yourself , it would be good to take tests and consult a doctor. For your attention, the most dangerous addictions to useful substances, which have become especially popular recently.



According to the data of the World Health Organization, an average healthy person needs 0.8-1 g of protein per 1 kg of his body weight, which is usually 11-12% of the daily caloric intake. A physically active person can increase this amount to 1.5 g per 1 kg of body weight. Professional athletes - up to 2 g per 1 kg. Obtaining a complete protein, balanced in terms of amino acid composition, at the rate of 1.2 g per 1 kg of weight, allows you to support and ensure the growth and recovery of all body tissues, even in a physically active person.

What is the danger of exceeding the recommended protein intake:

  • A heavy load is created on the liver and kidneys - organs responsible for protein metabolism and disposal of its breakdown products.

  • Decreased endurance and other sports indicators. A good example is the currently fashionable keto diet. According to the latest scientific data, after 3-5 days on this nutrition system , endurance decreases by 25%, since the main energy fuel for this indicator is carbohydrates.

  • There is an increase in the amount of so-called bad cholesterol in the blood by 35% after 10-12 weeks on a keto diet - high-protein food in this case is also rich in fats, as a rule.

  • A life-threatening condition can develop - ketoacidosis - a pathological condition due to a high-protein diet , which leads to a very high formation of ketone bodies.

  • A high-protein diet can also lead to an increase in diuresis, which can lead to dehydration and excessive excretion of trace elements (eg, calcium).


Vitamins and dietary supplements

The National Institute of Allergy and Infectious Diseases of the United States found a direct connection between uncontrolled intake of vitamins and food allergies. Briefly, the conclusion of their research can be formulated as follows: the road to food allergy is paved with multivitamins.

The greatest danger is usually fat-soluble vitamins , which have the ability to accumulate in the body . These include vitamins A, D, E, K. An excess of water-soluble vitamins is observed extremely rarely and is usually associated with the intake of medicines, it manifests itself mostly exclusively in allergic skin reactions. Excess vitamins A and D are most often found . The rate of consumption of vitamin A is 1-1.5 mg/day, vitamin D is 0.007-0.012 mg/day.

  • With an excess of vitamin D in the body , which is contained in fish, liver, butter, dairy products , cheeses, such symptoms as loss of appetite, nausea, headache, general weakness, increased temperature, increased excretion of calcium from the body , deposits in the kidneys are observed / lungs / blood vessels.

  • With an excess of vitamin A present in fish oil, the liver of fish and marine animals, egg yolk, dairy products , sweet potatoes, carrots, yellowness of the skin, nausea, vomiting, lethargy / weakness / drowsiness, headache, hyperemia appear. face, painful sensations in the bones of the lower limbs.

  • With an excess of vitamin E (15 mg/day), which is found in vegetable oils, nuts, wheat bran, and green vegetables, abdominal pain and diarrhea appear most often.

In recent years, many studies have appeared abroad that link the excessive consumption of vitamins with an increased risk of aggressive forms of cancer (National Institute for Cancer Research in the USA, British Government Agency for Food Standards). In our country, these studies were not widely disseminated either in the scientific press or in the public press.



Not only an adequate source of trace elements is important, but also their certain balance in the body . Otherwise, health problems will begin.

  • An excess of potassium (milk, vegetables, legumes, dried fruits) relative to sodium can cause a malfunction of the cardiovascular system.

  • Calcium (dairy products , green vegetables, legumes) must be in the first relationship with phosphorus and magnesium to have a positive effect on the body . Its excess leads to a deficiency of magnesium and phosphorus and vice versa.

  • An excess of zinc (meat, offal, poultry, seafood, eggs, grains, legumes) leads to a decrease in high-density lipoproteins (this is the so-called good cholesterol).

  • Selenium, chromium, copper in excessive doses are toxic. Selenium (wheat and rye flour, garlic, seafood, meat and offal) in high concentrations affects the skin, hair, nails and can cause the development of asthenoneurotic syndrome.


Omega-3 polyunsaturated fatty acids

Many doctors recommend taking such supplements every day for everyone. These substances are really useful. The most famous acids of this group are linolenic, eicosapentaenoic and docosahexaenoic acids. The main function they perform is regulatory. They reduce the so-called general inflammation, which leads, among other things, to aging, accelerate the metabolism of fats and carbohydrates, and reduce cravings for foods with saturated fats. However, this does not mean that an excess of products with omega-3 fatty acids or taking supplements without a doctor's prescription will not affect our body in a proper way .

An excess of any fats, including very healthy ones, threatens with excess weight. It is very important to follow their daily proportions recommended by WHO. All fats can account for about 30% of daily caloric intake. Of them, 70% should be vegetable, and 30% - animal.

By the way, contrary to popular opinion, omega-3 fatty acids can be obtained in the required amount from food . The daily norm for middle-aged women varies between 0.8-1.2 g. It can be obtained by eating 100 g of fish (1.4-3 g), oat sprouts (1.2 g), nuts (0.8 -1.2 g).

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