All vitamins except vitamin D, the body is not able to synthesize and can only receive their food. That is why an adequate amount of vitamins in the diet is very important and their deficit - a deficiency disease - can lead to a rather unpleasant consequences for the health and even cause a number of diseases.

What is a vitamin deficiency

In fact, vitamin deficiency - is any disease provoked by a chronic or long-term deficiency of any vitamin or a violation of the normal process of digestion, in which the body can not break down food and absorb vitamins properly. The most common cause of beriberi is becoming an unhealthy diet - too little content in the diet of foods rich in vitamins (eg, fruits and vegetables, the use of which man is often reduced in the winter). However, a vitamin deficiency can potentially trigger and metabolic disorders Metabolism: The basis of life of all living things Especially in young children and the elderly.

Effects

• Vitamin A deficiency: a lack in the diet of milk and dairy products can cause vitamin A deficiency, the effects of which often manifest increased dryness of the skin and hair, brittle nails. However, a vitamin deficiency can lead to more unpleasant consequences - for example, cause night blindness. A shortage of beta-carotene (pro-vitamin A), which is found in carrots and green vegetables, increases the risk of certain cancers.
• Deficiency of vitamins B: vitamin deficiency caused by lack of vitamin B1, B2, B3 and B6, can lead to poor health of the skin (itching, peeling, dryness of the skin), digestive disorders (especially diarrhea and loss of appetite), cause seizures. A deficiency of vitamin B12, a phenomenon quite rare and occurs mainly in people who adhere to strict rules of vegetarianism and the elderly, can cause anemia and nervous system damage.
• Deficiency of vitamin C, one of the most unpleasant consequences of vitamin deficiency caused by lack of vitamin C - scurvy Scurvy: a rare but dangerous , Gum disease, which is characterized by bleeding, gum disease and tooth decay gradually. One of the most studied effects of vitamin deficiency, scurvy, an illness of "sailors", was known in the thirteenth century. To avoid breaking the synthesis of collagen caused by vitamin deficiency, should be consumed at least forty milligrams of vitamin C (ascorbic acid) daily.
• Deficiency of Vitamin D: Vitamin D - the only vitamin that is synthesized in the human body under ultraviolet light, so a deficiency disease caused by lack of vitamin D - a rare phenomenon. Deficiency of vitamin D, contained, inter alia, in the egg yolk and milk, can cause osteoporosis Osteoporosis - he threatens you?   in adults and rickets Rickets - all about vitamins   children.
• Deficiency of vitamin E: is especially dangerous deficiency disease caused by lack of vitamin E, for pregnant women - in this case vitamin deficiency can cause premature birth, too underdeveloped and low birth weight, birth defects of the nervous system.

How to prevent

The answer, apparently, is very simple - to prevent unpleasant consequences of beriberi, we just need to take care of that in the diet were quite different vitamins .  Nevertheless, prevention of vitamin deficiency is not as easy as it sounds - after all the body's need some vitamins are so high that they need to eat every day, and in others - is negligible .  For the prevention of vitamin deficiency should eat every day only water-soluble vitamins - that is, vitamin C and B vitamins .  A fat-soluble vitamins - vitamins A, E, K - required body in much smaller quantities .  In some cases, however, a balanced diet alone is not enough to satisfy the body's need any vitamins - for this and there are various multivitamin supplements .  Excessive use of vitamins in order to avoid the consequences of vitamin deficiency, and should not be - an excess of vitamins (especially fat-soluble, which linger in the body for a longer period) can cause poisoning .

Banana - one of the most popular fruits in the world. Sweet, rich, rich in various vitamins and minerals banana, moreover, equipped with a comfortable natural "package" so that it can have, even when you have nowhere to wash your hands. What calorie banana, and what properties it possesses?

Useful properties of banana actively studied, and it is now known that it is due to the high concentration of potassium may reduce the likelihood of stroke Stroke - a serious brain injury And lowering blood pressure. Moreover, there is evidence that bananas can improve the mental state of people suffering from depression Depression - a little more than a bad mood . This is because bananas contain tryptophan - a substance that the body converts into serotonin; it promotes relaxation and significantly raises the spirits. Bananas can also be useful for those trying to quit smoking How to Quit Smoking: Tips for Women .

Due to the high concentration of vitamins C, A, B6, B12, potassium and magnesium, they relieve the symptoms occurring after giving up nicotine. This, however, only some of the many beneficial properties of bananas.

Bananas Manzano

This is a short banana yellow and thick skinned, the tip of which when ripe turns dark yellow or brown. Ripening time he is shorter than most varieties of bananas.

Caloric peeled banana (weighing on average 126 g) is about 100 kcal. It also contains 29 g carbohydrate, 4 g dietary fiber 1 g of protein, vitamin C, iron and potassium. In addition, the composition of these bananas consists of eight amino acids that our body can not produce on their own. This banana is sweeter than our usual Cavendish banana varieties, and their flavor can be distinguished apple and strawberry notes. Especially tasty banana Manzano when it is completely peel turns brown - this is not a sign that he is spoiled, on the contrary, it shows a maximum ripeness.

Baby bananas

Baby bananas - this is the smallest of them all, and the sweet bananas. Sometimes they are also called ladies' fingers - of course, because of their tiny size. At a ripe baby banana is not impressive size - just seven or eight centimeters in length, but a thick, bright yellow skinned hides pale, soft, thick and very tasty flesh.

One baby banana, weighing an average of 85 g, contains eighty kilocalories per gram of dietary fiber, 20 grams carbohydrate, per gram protein, and vitamin C, potassium, vitamin B6. In countries where they grow bananas, they eat not only fresh but also baked, grilled and fried.

Bananas Barro

These bananas are native to Mexico, according to resemble Cavendish bananas, but they are shorter and have a more angular shape. They have a slightly sour flavor, vaguely reminiscent of the smell of lemon. The rind of a ripe banana yellow Barrot with rare brown spots, the flesh - cream or light yellow color, a soft exterior and a fairly solid - inside. By the way, you can have not only ripe but green - true, fried or baked form.

In a medium sized banana Barrot approximately 99 kcal, and in a lot of vitamins C, B6, potassium and dietary fiber.

Because the banana is one of the richest sources of potassium, it is sometimes recommend eating that takes antihypertensive drugs. Drugs of this type may lead to the reduction of stocks of potassium in the body, and one day in banana Barreau enough to obtain a sufficient amount of this mineral.

Red bananas

The red banana is shorter and thicker than usual banana, and under his dark red skin is pink flesh. It is sweeter than Cavendish bananas, and its texture is firmer and slightly sticky. When fully ripe banana, his flesh appears purplish. One red banana weighing about 140 grams contains 130 calories, 33 g carbohydrates, 0.5 g fat, two grams of dietary fiber, vitamin A, vitamin C (about 20% of the recommended daily allowance), iron), vitamin B6, and, of course, potassium.

Homeland red banana is also Mexico, but today it also grows in South-East Asia, Australia, New Zealand, South Africa and some Pacific islands.

Banana Platano

Platano, or plantains, in mature form resembles ordinary overripe bananas with dark skin. Thus they are quite hard in and on the pulp, there is usually no dark spots. It is best, however, to buy Platano still green - then they can be stored for longer, and dishes of them will be particularly tasty. These are sometimes referred to Caribbean bananas potatoes: they are not eaten raw and fried, baked or stewed almost as well as potatoes. In fact, they can compete with French as the caloric and useful properties, and the content of starch. Dietetic foods, these bananas can not be named, but they are great to diversify your diet.

One banana Platano weighs an average of 179g and contains 220 kcal, 0.5 g fat, 57 g carbohydrates, 5 mg of sodium per gram of dietary fiber, 2 g protein, and vitamins A and C, calcium and iron.

Bananas Cavendish

Cavendish - this variety of bananas, which represents the majority of people with the word "banana". If the store sells only one kind of bananas, then in most cases this is the Cavendish: he currently is the most popular members of the genus banana, it is grown in Latin America, Africa and Southeast Asia and are sold in almost every country of the world.

The average banana Bananas: the benefits and harms health   Cavendish, weighing about 118 g, contains 105 calories, 27 g of carbohydrates, 1 g protein, 3 g dietary fiber, 422 mg of potassium, vitamins A and C, calcium and iron.

Dried bananas

Finally, it is worth mentioning calorie dried banana - the popular and very useful goodies. 100 g of dried banana contains 536 kcal (more than milk chocolate), 71 g carbohydrate, 3.7 g protein, dietary fiber, vitamins A and C, iron, calcium and potassium.