Meat

Sorry, but increasingly we are unable to generate the required amount for the body of vitamins and minerals only through food. We must therefore take additional vitamin and mineral complexes to choose depending on our age. For people aged 20 to 30 years are particularly important:
Vitamin A
It is necessary for growth, regeneration and health of skin, but also to a better understanding of vision in the dark. The recommended dose is 600 mg daily. Vitamin A exists in two forms – retinol, carotene and (the most common form is beta-carotene). The retinol contained mainly in animal products: milk, margarine, cheese, liver, some fish species. Carotene contained in the most carrots, tomatoes, vegetables with deep green color. Deficiency of vitamin A reduces the body’s resistibility to various infections and deterioration of vision, especially in the dark. Excessive use of this vitamin affects the work of the liver. In pregnant women it can cause improper formation of the fetus.
Folic Acid
It is necessary for the formation of healthy red blood cells. The recommended dose is 200 mg daily. Folic acid is contained in large amounts in the leaves of lettuce, the yeast in cereal products. Deficiency of folic acid may contribute to the occurrence of megaloblastic anemia. Pregnant women should take daily 400 mg for the proper functioning and development of the fetus.
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Vegetables Oil

Healthy Heart is not just, as many believe, the result of heredity and lack of harmful habits. Of course, proper nutrition is an essential part of a healthy lifestyle. Therefore, we offer a list of some foods that will help you keep it in good shape:
1. Oats
They are a wonderful breakfast, rich in omega-3 fatty acids, folic acid and potassium. This, together with a large amount of fiber in them makes them an indispensable assistant in reducing cholesterol and maintaining blood vessel tone. As larger are the grains of oats, the more fiber in them. Add oats banana. It is also rich in cellulose.
2. Salmon
It is one of best sources of omega-3 unsaturated fatty acids. 2-3 fish meals a week to help maintain normal blood pressure and blood clotting. According to statistics, salmon reduced to one third the risk of heart attack. It also contains powerful antioxidant that maintains strong memory and healthy skin. Salmon can be successfully replaced with sardines or tuna.
3. Avocado
If you add po1 / 4 avocado to salad or meat, will decrease the level of “bad” and will add a “good” cholesterol in the blood. Moreover, special ferments contained in avocados accelerate the process of absorption by the body as carotene, which are also important for healthy heart.
4. Olive oil
There are mono-unsaturated fats that fight successfully holesterol plates and prevent blockage of blood vessels. The results of joint research conducted by seven national medical institute showed that the inhabitants of the island. Crete rarely die from heart attack, although they have a genetic predisposition to high cholesterol. For salads and meals, they only use olive oil.
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