Herbal medicine has no age. From reliable sources it is known that the ancient Egyptians used to maintain the health of many plants, and at that time there was already a complete collection of medicinal herbs that have been used for healing. However, useful materials may be found not only in medicinal plants, but also in food. Fruits, vegetables, cereals - they all contain essential vitamins, minerals, trace elements, fiber. All plants are not drugs, many of them contain beneficial compounds necessary for our body. They form the basis of food additives.

In today's market there is a huge number of different supplements. Some help to get rid of fatigue, others prepare the skin for the summer tan, and others contribute to weight loss. They are available in tablets, powders, capsules, solutions. But they should be particularly careful not to overestimate their strength, paying attention to side effects.

Food additives - are products whose purpose is to supplement the normal diet of a person. They are a concentrated source of nutrients or other substances with nutritious or physiological effect, alone or in combination. Taking nutritional supplements can be in various forms: capsules, tablets, pastilles, ampoules, sachets for brewing.

Food additives are called different products. These may be conventional foods or their components, e.g., an extract of carrots. Nutrients: vitamins and minerals such as vitamin C or calcium. Plants and their extracts, tea bags with dry mixes for the preparation of decoctions or infusions. They can also be foods with nutritional or physiological property of proteins, fatty acids, antioxidants, for example, trace elements such as selenium.

In any case, nutritional supplements are not drugs, and when administered do not exceed the recommended daily dose.

Vitamins

Vitamins are substances absolutely necessary to the human body, even if we are talking about very small amounts. Vitamins except vitamin D, can not be synthesized in the body itself, and therefore should be present in the diet or in supplements. Necessarily need the B vitamins (B1, B2, B3, B5, B6, B9 and B12), vitamin C and vitamin E, and vitamin A and vitamin D. In a word, vitamins are widely used as food additives.

Minerals and trace elements (trace elements)

As for minerals, the selenium and magnesium out of competition. One element is at a premium for its powerful antioxidant properties, and the other - for its ability to restore energy and strength. But apart from their use in dietary supplements, and other trace elements calcium, carotene, chromium, copper or iron. Each of them finds a place in a complex dietary supplement, restoring the beauty of the skin, making the bones and joints strong and healthy. Of course, we can not forget about zinc, which is essential for the skin.

Proteins, fatty acids and amino acids

More original, but too common, this dietary supplements based on amino acids, such as omega-3 contained in fish, vegetable oils, and whose positive effect on mood and heart work hard to overestimate. It is also often speak of creatinine, which is included in the list of food additives.

Conjugated linoleic acid "dries up" muscles by preventing fat absorption, but also interferes with the absorption of proteins and fatty acids.

Plants

The list of plants which are used in food additives, infinite. Plant extracts, dried leaves, flowers are used in accordance with its direct and most efficient property. For example, for those who want to lose weight, most will approach fennel, artichoke Artichoke and its medical application: help the liver and gall bladder , Green tea, guarana, ginger, black radishes. These toxins have draining effect, deduce the excess fluid, reduce cellulite, improve metabolism Improves metabolism and losing weight without dieting It burns calories.

Also in the nutritional supplements may contain preservatives, flavoring agents, which have to be indicated on the label. If suddenly you have an allergy to some substance, carefully read the composition.

The effect of food additives

Food additives allow to show a positive effect due to the variety of materials in their composition, their mutually reinforcing action. And if once it was possible to discover dietary supplement, which contains magnesium and vitamin B6, now a part can enter dozen different components for maximum efficiency. Among them are the real 'stars'.

Antioxidants such as selenium, vitamin C, E, zinc, needed in the diet to restore health is impaired as a result of stress. And additives which contain these substances very much.

Slimming effect provide components, burn calories, fats, as well as putting out the excess fluid How to withdraw excess fluid from the body - all sorts of ways   excreted. But beware of taking such supplements. They will not be able to provide a quality weight loss without changing the way of life that includes proper nutrition and physical activity.

For as long as possible to keep a tan, apply special supplements, and it should be done well before the departure of the beach - from the spring. The main active ingredients of dietary supplements - carotenoids (found in carrots and tomatoes). They efficiently prepare the skin to tan, but in any case not override the need to use sunscreen.

The components have a calming effect

Passion flower, valerian, hawthorn, linden, verbena ... Who does not know these plants, which are widely known for their soothing properties! Additives take them to sleep better to keep quiet and to effectively deal with daily stress How to beat stress? Create an oasis . Finally, always pressing against cocktails fatigue which give strength and energy magnesium, guarana, and ginseng.

Do not confuse the dietary supplements that contain beneficial agents with drugs, which also can contain them and which are accepted in therapeutic doses. It is best to purchase a particular supplements consult your doctor, who will talk about the advantages and possible risks and contraindications for you personally.

Nutrition experts say that many people, including people in the developed countries do not consume enough protein. Meanwhile, proteins requires the body each day to perform many important functions; so indispensable is food protein for muscles, bones and for the normal operation of various internal organs and systems.

On average, infants need 10 grams of protein a day, teenagers, young men - 52 g, the girls - 46 g, adult men - 56 g for women - 46 g, and pregnant and lactating women - '71 A person should be obtained from the protein food is not less than 10% and not more than 35% of total calories. The need for protein is higher than average, such as athletes and people who are engaged in heavy physical labor.

Almost any product can be classified as food protein because proteins contained in almost any food. But usually called protein only those products in which the protein content is high enough; those are among dairy and meat products, as well as among a variety of foods of plant origin.

Choosing protein products, take into consideration other substances contained. First of all, it is recommended to prefer protein sources which contain as little saturated fat, such as red meat without visible fat or chicken. Very useful protein product is a saltwater fish, which, in addition to protein, lots of omega-3. In addition, it is strongly recommended to include in your diet herbal products containing proteins. Whether you need protein foods for weight gain for normal development of the pregnancy or just to improve and maintain the health, nutritionists say that the ideal diet should include a variety of protein sources.

Protein foods for athletes

Whatever sport or athletes involved - swimming, weightlifting, sprinting, long distance running and triathlons, they share at least one thing - they all require more protein than the average person to build muscle and repair damaged tissue. In recent years among athletes are becoming more popular protein diet; to them very often resorted athletes who want to "build" a body with a minimal amount of fat tissue.

However, nutritionists point out that the man also needed carbohydrates and fats, which the body first uses as fuel. Thus, athletes who eat a balanced diet, and not focus on proteins that the body spends less energy for a protein than those who are "sitting" on the protein diet, which means that these proteins are to increase muscle mass. Therefore, along with protein food definitely need to eat enough fat and carbohydrates.

In addition, those who deliberately uses protein products to gain weight due to muscle (not fat) tissue, it is necessary to choose the right time for food intake. Best of all proteins promote muscle growth, if consumed immediately after a workout.

Finally, when planning the menu it is important to consider how sport engaged people. Norma protein intake for those involved in sports where the most important is the strength and / or speed (sprint, weightlifting, and so on), it is determined on the basis of the calculation of 1.2-1.7 grams of protein per kilogram of body weight. In sports where endurance is more important (for example, long-distance running, cycling), athletes usually required 1.2-1.4 grams of protein per kilogram of body weight. The average adult male athletes need to consume 84-119 grams of protein, and a woman - 66-94 grams of protein a day.

Most athletes can not do without protein shakes and other supplements with protein. They are certainly convenient, but even top-level athletes use them not always. Many coaches and sports doctors agree that the best way to get protein from normal food and to additives used only in cases where there is no time for a full meal.

Protein foods for pregnant women

Proteins are composed of amino acids, which are essential for the normal development of the fetus Fetal development - week after week . During pregnancy a woman should eat about 75 grams of protein a day. It is desirable that the protein goes into each dish that eating woman - in compliance with the conditions of supply of proteins in the body will be constant, and the child will never suffer from shortages. Besides, for expecting mothers especially important to protein food in their diet had the highest quality, and contained, in addition to proteins, as many vitamins and minerals.

Together in proteins pregnant women are advised to eat more than pyridoxine. We never heard of it? This substance - a form of vitamin B6, which helps the body to use proteins to build cells of various tissues (figuratively speaking, in these processes, the protein acts as a brick, and pyridoxine - Mortar). Besides, it is necessary for the normal development of the brain and throughout the nervous system. The sources of vitamin B6 are bananas Bananas: the benefits and harms health , Avocado, wheat germ, brown rice, bran, soybeans, oats, potatoes, tomatoes, spinach, melons and meat.