The diet of a healthy person must include nuts. One of the most useful kernels are cashews. They will not only bring exceptional benefits to the body, but will also prevent the gain of extra pounds by saturating the body with nutrients. Nuts are difficult to confuse with other products. They have an interesting shape, visually reminiscent of a comma. Today, this unique product is grown in India, Vietnam, Thailand, as well as in other countries with suitable climatic conditions.

Beneficial properties of cashews

For the first time, the fruits of this exotic plant were discovered on the territory of modern Brazil. They have an oily but very delicate taste, which is why many consider the product to be quite high in calories and harmful to the figure. But this is a common mistake. The calorie content of cashews is much lower than that of peanuts, almonds and even walnuts.

With a more detailed study of the kernels, scientists came to the conclusion that they contain more carbohydrates and proteins than fats. In addition, the product contains such useful substances as:

• vitamins A, B2, B1;
• iron;
• zinc;
• phosphorus;
• calcium;
• aminocarboxylic acids;
• alimentary fiber.

The valuable composition helps to normalize natural processes in the body, which helps improve human health and provides him with a surge of new energy.

Interesting!

If you introduce cashews into your daily diet, according to the dosage recommended by nutritionists, then after some time the level of cholesterol in the blood will significantly decrease, and the protective functions of the body will also increase and the functioning of the heart and blood vessels will be normalized.

Since ancient times, people began to notice the healing properties of nuts. Thanks to this, they have become indispensable in the following situations:

1. For the treatment of toothache.
2. For the prevention of psoriasis and osteochondrosis.
3. From dystrophy.
4. If metabolic processes occur.
5. For the treatment of anemia.
6. As an antibacterial, antiseptic and tonic.
7. As a natural aphrodisiac.
8. To improve appetite.

A study of antioxidant and antimicrobial properties was published in the journal Oxidative Medicine and Cellular Longevity in 2018.

Cashews can be used not only as a medicine, but also as a stand-alone snack or a savory ingredient in various dishes. Kernels are found in recipes for soups, salads, sauces, sweets and other culinary masterpieces.

How many calories are in cashews

Due to the large number of beneficial properties, people become interested in the calorie content of cashew nuts. The fruits are poisonous when eaten raw. Therefore, they can be consumed only after heat treatment. This gives the kernels a buttery flavor. Therefore, many people think that the product becomes too greasy and can cause irreparable harm to the figure. But the energy value of roasted cashews is 572 kcal. Cashew nut juice is distributed as follows:

• proteins – 18 g;
• fats – 42 g;
• carbohydrates – 30 g.

If we list all the positive properties of cashews, caloric content will not be the main one. Exotic nuts are involved in the fight against many diseases.

To understand the full usefulness of the product, you need to consider how many calories are contained in raw fruits. There are 643 kcal per 100 grams of cashews. Despite the high calorie content, cashew nutrition looks like this:

• proteins - 25.7 g;
• fats – 54.1 g;
• carbohydrates – 13.2 g.

In order to eliminate possible harm to the body from cashews, you need to know exactly how many calories are contained in different types of derivatives of the product. All data regarding kilocalories and dietary energy levels are presented in one table.

Due to their low fat content and high nutritional value, cashews are used in various diets aimed at weight loss. The product is quickly absorbed by the body, causing a feeling of fullness for a long time. This prevents the person from losing weight, which prevents them from gaining extra pounds.

Calorie content of cashew nuts for weight loss

One kernel contains a large number of useful elements and nutrients that will help the body lose extra pounds without harm to health.

Do not consume a high-calorie product in large quantities, so as not to achieve the opposite effect.

Cashews have high nutritional value, which helps to quickly saturate the body and reduce the feeling of hunger for a long time. Nuts are also well digestible, which makes them an indispensable product in various dietary dishes.

The unique composition of the kernels helps to normalize the proper functioning of the digestive system, as well as remove accumulated waste and toxins from the body. This helps the body better absorb other foods without translating them into extra pounds.

Due to the high nutritional value of cashew nuts, today nutritionists have even developed an entire nutrition system based on this product. Its meaning lies in the following principles:

1. Breakfast: 30 g of whole nuts or 2 tbsp. l. oils from them. You can add celery.
2. Lunch and dinner: follow generally accepted rules of proper nutrition.
3. Fasting day for cashews: for lunch, eat the norm of nuts allowed by nutritionists, and the rest of the time, if you feel hungry, drink low-fat kefir. Thus, you can lose about 4 kg of excess weight in 1 week.

If it is difficult to follow a strict diet, you can add cashews to various salads, main and main courses, as well as desserts. This will bring maximum benefits to the body.

Only a healthy person can adhere to a diet or any other restrictions regarding the consumption of foods. If you have any doubts about the correctness of your diet or the preparation of your daily menu, it is better to consult your doctor.

Are cashew nuts dangerous?

Due to the correct ratio of proteins, fats and carbohydrates in cashews, cashews are often used in various diets. The main thing is to eat fruits that have undergone heat treatment. In their raw form, they can harm human health.

Also, people who are allergic to the product or have an individual intolerance should not eat the kernels. The latter is extremely rare, but if you notice alarming symptoms, it is better to consult a doctor to avoid the risk of complications.

For all other people, fried cashews are absolutely harmless and safe for health if consumed within the permissible limit, which is no more than 40 grams per day for an adult. If you exceed this amount, an overdose may occur. It manifests itself in the form of a rash on the skin, nausea, vomiting and abnormal bowel movements.

Using cashews in cosmetology

The calorie content of cashews is 643 kcal per 100 grams. They are used not only as a food product or additive in desserts and main dishes, but also as a cosmetic product.

Nuts have a unique composition. On their basis, oil is produced, which is subsequently used for the treatment and rejuvenation of the skin. Walnut extract is included in such products as:

• cream;
• lotion;
• mask.

Thanks to a natural remedy, you can get rid of sagging skin, first age wrinkles and facial wrinkles. It is also used in hair care, eliminating dullness and brittleness, adding natural shine.

Cashew-based oil is often used for therapeutic and relaxing massage procedures. To achieve maximum effect, they are mixed and combined with other products.

Cashews contain a large number of useful nutrients, vitamins and minerals. When consumed correctly, the fruits will bring exceptional benefits to a person, even if you eat nuts once a week.

Calorie content of nuts: 560 kcal*
*average value per 100 grams, depends on the type of nuts

Nuts are tasty and healthy fruits of some shrubs and trees. In terms of the amount of protein, they adequately replace meat products. A rich complex of vitamins (groups B, E, PP) and minerals (calcium, sodium, magnesium, copper, selenium and phosphorus) makes them an indispensable component of a healthy diet, despite their rather high calorie content.

What is higher in calories – walnuts or almonds?

The calories in almonds and walnuts are significantly different - 576 and 654 kcal, respectively. Almonds are considered very useful, especially for the health of the female body. Since ancient times, this fruit has been a symbol of abundance and divine approval. It is not for nothing that in many countries almonds are placed in a festive Christmas pie, wishing well-being to the person who ate a piece of the unusual delicacy.

Sweet almonds with a calorie content of 645 kcal per 100 g are popular in cooking.

Walnuts are leaders in the amount of protein; vegetarians prefer to eat them instead of meat. In Russia, these fruits are known as Voloshsky or royal nuts; they are harvested in the fall, dried and eaten all year round. Doctors recommend: 5 walnuts every day – a guarantee of health, wisdom and longevity.

How many calories are in cashews and hazelnuts?

The homeland of cashews is Brazil; ancient tribes ate not only the fruits of the Indian tree, but also the bark and leaves. For Russians, cashew nuts have long ceased to be exotic; the sweet fruit is an indispensable component of many desserts and simply a pleasant food.

The energy value of cashews is 643 kcal. But the calories in hazelnuts break all records - 704 kcal per 100 grams.

The fruits of the hazel plant are also called hazelnuts. They have a unique rich taste, they can be eaten fried, salted and candied; in addition, hazelnuts are a raw material for paste and flour in the confectionery industry.

Peanuts and pistachios are a favorite delicacy

Green pistachios are extremely attractive to women. Creams, pastes, ice cream flavored with these fruits are the best source of energy and good mood. Coming to us from Greece, Spain, Italy or Turkey, these fruits saturate the Russian market with a wealth of tastes and aromas. Pistachio oil is also used in cosmetics.

100 g of pistachios contain 556 kcal, and raw peanuts, popular among Russians, contain 567 kcal.

Peanuts are the most accessible and widespread product in our regions. It is put in cakes, pastries, eaten salty, sweet and fried. Children love peanut butter, the benefits of which are especially important for a growing body. Significantly lower than the Russian national product, check out the calorie content in our table.

Choosing low-calorie exotics

Roasted chestnuts, as a dish, were brought to us from Europe; mainly decorative representatives of this species grow in Russia. The fruits are considered very filling and are often compared to potatoes, although they have a low calorie content compared to other nuts, only 182 kcal. The most delicious are those cooked over an open fire near a winter fire.

You won’t surprise anyone with coconuts anymore; the fruits lie quietly on supermarket shelves, and you don’t need to fly to distant countries to get them. The value of 380 kcal allows you to enjoy this southern exotic without thinking about extra pounds.

Table of calorie content of nuts per 100 g

If you want to know how many calories are in pine nuts, peanuts or almonds, please refer to the special product value table per 100 g.

Walnuts, hazelnuts, peanuts, almonds, and for some time also pistachios, are welcome guests in any diet. We got used to them, they settled on the menu as independent products and components of desserts and main courses. But relatively recently, an exotic product from warm countries appeared on the shelves and quickly became popular - cashews. The benefits and harms of cashews are unknown to most consumers, and this is valuable information worth close attention.

What is cashew

Cashews are the fruits of an evergreen tree that grows in warm countries. Mainly in Brazil, Nigeria, Indonesia, Vietnam and India. The fruit itself is composite, a nut-seed, curved in shape and a peduncle in the form of a fruit, shaped like an apple.

Cashew is a nut, and apples are called “Kazhu”, they are tasty, but are distributed only in the place where they grow due to the minimum shelf life - several hours after ripening. As befits a peduncle, this part of the fruit falls to the ground and needs to be processed. Nuts in a hard shell that protects them from oxidation, when peeled and processed, have a long shelf life.

Characteristic

Cashew is a soft, curved nut with a pleasant taste, used for food, for extracting oil and in cosmetology. While other varieties of nuts are sold both in kernels and in shells, cashews are sold only peeled and heat-treated. This is due to a special poisonous layer located between the peel and the nut. The oily substance can cause severe burns, and if ingested, acute poisoning.

Compound.

To the question whether a nut is healthy, the answer is positive; it contains a lot of vitamins, minerals, acids and microelements necessary for health.

• Vitamins: groups B, E, PP, K, N.
• Minerals: phosphorus (in large quantities), calcium, potassium, iron, sodium, zinc, copper, selenium.
• Acids: folic, Omega-3.
• Calorie content: about 640 kcal per 100 grams of raw nut and 550 kcal per 100 grams of roasted nut.
• Energy value: proteins – 18.5 g; fats – 48.5 g; carbohydrates – 22.5 g.

The calorie content of cashew nuts is substantial, but in this indicator they are not much superior to other nuts, the calorie content of peanuts is slightly less, and walnuts are even more satisfying. The proportion of fat in cashews is lower due to the increased content of proteins and carbohydrates.

Beneficial features

Cashews are beneficial for the body due to their composition and digestibility. Regular consumption of nuts is recommended for both children and adults, regardless of gender. No less interesting are the beneficial properties of Brazil nuts.

For women.

For ladies, the nut will help improve reproductive function; it has a positive effect on the sexual sphere and is an aphrodisiac that increases desire. Instead of synthetic pathogens, an exotic nut. Acids and vitamin E are responsible for the condition of the skin, prevent early aging, and restore tone. Both the oil and the fruit itself are added to cosmetics and anti-aging face masks.

For men.

For men, as well as for their companions, cashew has a stimulating effect, but for the stronger sex it is also an activator of potency, allowing both desire and the ability to realize it. The zinc contained in the nut increases the viability of sperm and the amount of seminal fluid, increasing the chances of fertilization in case of sexual disorders. Thanks to potassium, the product improves the functioning of the circulatory system, and the filling of the cavernous bodies depends directly on its potential.

For children.

Children eat this soft, tasty, easy-to-chew fruit with pleasure. It is better not to give this delicacy to children under three years of age, as it can provoke allergies, but for older children it will help build a strong bone skeleton, support vision and provide the energy necessary for vigorous life activity. The main thing is not to overdo it with the quantity.

During pregnancy.

Cashews are not contraindicated for expectant mothers; they satisfy hunger, are good for the whole body, protect against infections and improve digestion. It is also effective as a remedy for anemia, which affects most pregnant women. If you don’t have individual intolerance, you can safely nourish your body and the one growing inside you with this yummy food, but keep it in moderation.

When breastfeeding.

There is no need to exclude such a product rich in valuable substances from the diet when feeding a baby. You just need to reduce the dose and carefully monitor the reaction of your favorite sucker. If everything is calm, no allergies have appeared, bloating does not bother you, you can safely continue to receive a dose of vitamins and unsaturated acids. Milk will only benefit from this.

For weight loss.

How many calories in cashews worry those who want to lose weight, but despite the significant calorie content, the nut is also useful for those losing weight. This paradox is explained by the composition, fat is diluted with a significant proportion of carbohydrates and protein. The fruit will fight off deposits in strategic places, and it will also satisfy the hunger that accompanies the diet. Of course, if you eat it in pieces, the mass will likely increase, but a few pieces will kill your appetite and will be used for future use.

For the body.

Cashews are an effective immunostimulant, antiseptic, and normalize metabolism and digestion. The ability of the nut to protect tooth enamel from destruction, neutralizing pathogenic microflora, has been scientifically proven. Eczema and psoriasis will recede if you add cashew consumption to the treatment. Omega-3 prevents the deposition of cholesterol, protecting blood vessels.

How to select and store

Cashews are sold in several types.

• Raw.
• Fried.
• Salted.
• In glaze, honey, chocolate.
• Whole or crushed.

For a light snack, without claims of benefits, you can purchase any of the varieties. Just keep in mind that additives increase calories, and salt retains water. If you purchase for long-term use, in order to improve health, choose raw fruits. They should be whole, even light beige tone.

Cashews are stored without access to air, in a bag or glass jar. The nut will last in the freezer without harm to the composition for up to a year, in the refrigerator for up to a month. In air, oils oxidize, the product goes rancid and spoils.

How to fry

Before eating, raw nuts can be roasted, this will enhance the aroma and taste, but will negatively affect the composition. Before processing, the mass is washed with running water and dried. For frying, use a thick-walled frying pan, place the nuts on a heated surface in one layer and, stirring, bring until golden brown. Alternatively, frying in the oven on a baking sheet or in the microwave, but in a frying pan is easiest. How many cashews you can eat per day depends on your age and condition. Pregnant women and children – 30 grams, adults – 50 grams.

Recipes

Today, these nuts are available, although not cheap, and housewives pamper their dishes with the addition of cashews.

With honey.

• Nuts – 200 gr.
• Honey – 1/3 cup.
• Powdered sugar - 3 tablespoons.
• Vegetable oil for frying.

1. Mix washed and dried nuts with honey and leave to brew for a day.
2. Roll in powder and place in a frying pan heated with oil.
3. Fry over low heat until the sugar shell becomes transparent.

Vitamin salad.

• Beets – 250 gr.
• Carrots – 150 gr.
• Onion feathers - a bunch.
• Cashews – 30 gr.
• Yogurt for dressing – 100 gr.
• Honey - a teaspoon.
• Spices to taste.

1. Wash, peel, chop or grate vegetables.
2. The nuts can be lightly fried or left raw, chopped and added to vegetables.
3. Mix yogurt with spices and honey, season with nut and vegetable mixture.
4. Place in salad bowls, turn over and sprinkle with herbs when serving.

Rice with cashews.

• Rice - a glass.
• Cashews – 100 gr.
• Water – 2.5 glasses.
• Vegetable oil – 4 tbsp. spoons.
• Spices and seasonings to taste.

1. In a preheated frying pan, fry the washed and dried nuts with seasonings in oil until golden brown.
2. Add washed rice and fry until translucent.
3. Salt, add water, cover with a lid.
4. Bring over low heat for 15 minutes after boiling.
5. Turn off and leave for 10 minutes.

Alternatively, roasted nuts are added to the finished rice. A dish and side dish for lean meat and on its own.

Contraindications

Cashews will cause harm if you overeat, causing food poisoning. But there are also contraindications when it is better to refuse the product.

• Individual intolerance.
• Allergy.
• Obesity.
• Diseases of the kidneys and liver in the acute phase.

Cashews combine a pleasant taste with benefits for the body; they will strengthen the immune system and preserve youth. If they were a little cheaper, they would become a national product.

Cashew is a two-part fruit. The first is the stalk, called the apple, which is juicy, sweet, orange or red in color and very quickly spoils. Compotes, alcohol, jams, juices, etc. are prepared from it.

Second? drupe, the nut itself, which has a curved shape and is covered with a hard shell. Between the outer shell and the core there is a layer of toxic oil that causes burns. There is no need to worry about poisoning, since the oil evaporates during frying.

Composition and nutritional value

Unroasted? 25.7/48.0/13.0 g.
Dried? 18.93/37.57/22.37 g.
Fried without oil and salt - 15.3/46.4/32.7 g.

Fried? 20.0/47.0/24.0
In white chocolate? 12.0/42.4/40.2 g.
Cashew candies - 7.00/37.70/51.80 g.
Fried with honey and sesame seeds - 9.95/49.05/20.0 g.
Cashew dessert with berries and pomegranate seeds - 4.7/10.4/11.7 g.
Dark chocolate covered nuts? 25.0/48.0/18.0 g.
Fried salty? 17.00/49.24.0 units.

Calorie content

Cashews contain a lot of fat, but they are good for losing weight. But you shouldn’t overuse them, otherwise the weight will increase significantly. Cashews are perfectly digestible, saturate the body well, and reduce appetite. On average 1 piece. Cashews weigh 1.2 g. Therefore, the calorie content of one nut in its raw form is 7.56 kcal, when fried? 6.86 kcal. Glycemic index of nuts is 25 units.

Calorie content per 100 grams of nuts is:

Raw? 533.0 kcal.
Dried? 586.33 kcal
Fried without oil and added salt - 574.0 units.
Fried? 592.0 units
In white chocolate? 590.0 kcal.
Candies with nuts - 552.0 units.
Fried with honey and sesame seeds - 562.0 kcal.
Cashew dessert - 1514.5 units.
Nuts in dark chocolate - 570.0 kcal.
Fried salty - 560.0 units.

Cashews are high in calories. But if you are on a diet, you cannot exclude it from your diet. Just consume no more than 50 g per day. This amount will not harm your figure and will saturate the body with useful vitamins. And if you want to know more about, read a separate large article about this delicate, tasty and amazing nut.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Cashew nuts".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	600 kcal	1684 kcal	35.6%	5.9%	281 g
Squirrels	18.5 g	76 g	24.3%	4.1%	411 g
Fats	48.5 g	56 g	86.6%	14.4%	115 g
Carbohydrates	22.5 g	219 g	10.3%	1.7%	973 g
Alimentary fiber	2 g	20 g	10%	1.7%	1000 g
Water	5.3 g	2273 g	0.2%		42887 g
Ash	3.2 g	~
Vitamins
Vitamin B1, thiamine	0.5 mg	1.5 mg	33.3%	5.6%	300 g
Vitamin B2, riboflavin	0.22 mg	1.8 mg	12.2%	2%	818 g
Vitamin B4, choline	61 mg	500 mg	12.2%	2%	820 g
Vitamin B5, pantothenic	1.217 mg	5 mg	24.3%	4.1%	411 g
Vitamin B6, pyridoxine	0.256 mg	2 mg	12.8%	2.1%	781 g
Vitamin B9, folates	69 mcg	400 mcg	17.3%	2.9%	580 g
Vitamin C, ascorbic acid	0.5 mg	90 mg	0.6%	0.1%	18000 g
Vitamin E, alpha tocopherol, TE	5.7 mg	15 mg	38%	6.3%	263 g
Vitamin H, biotin	13.1 mcg	50 mcg	26.2%	4.4%	382 g
Vitamin K, phylloquinone	34.7 mcg	120 mcg	28.9%	4.8%	346 g
Vitamin RR, NE	6.9 mg	20 mg	34.5%	5.8%	290 g
Niacin	2.1 mg	~
Macronutrients
Potassium, K	553 mg	2500 mg	22.1%	3.7%	452 g
Calcium, Ca	47 mg	1000 mg	4.7%	0.8%	2128 g
Silicon, Si	60 mg	30 mg	200%	33.3%	50 g
Magnesium, Mg	270 mg	400 mg	67.5%	11.3%	148 g
Sodium, Na	16 mg	1300 mg	1.2%	0.2%	8125 g
Sera, S	153.1 mg	1000 mg	15.3%	2.6%	653 g
Phosphorus, Ph	206 mg	800 mg	25.8%	4.3%	388 g
Chlorine, Cl	9 mg	2300 mg	0.4%	0.1%	25556 g
Microelements
Aluminium, Al	100 mcg	~
Bor, B	18 mcg	~
Vanadium, V	30 mcg	~
Iron, Fe	3.8 mg	18 mg	21.1%	3.5%	474 g
Yod, I	11.1 mcg	150 mcg	7.4%	1.2%	1351 g
Cobalt, Co	7.3 mcg	10 mcg	73%	12.2%	137 g
Lithium, Li	4.2 mcg	~
Manganese, Mn	0.826 mg	2 mg	41.3%	6.9%	242 g
Copper, Cu	2220 mcg	1000 mcg	222%	37%	45 g
Molybdenum, Mo	29.7 mcg	70 mcg	42.4%	7.1%	236 g
Nickel, Ni	5.1 mcg	~
Rubidium, Rb	4.1 mcg	~
Selenium, Se	11.7 mcg	55 mcg	21.3%	3.6%	470 g
Strontium, Sr	225 mcg	~
Titanium, Ti	9 mcg	~
Fluorine, F	21 mcg	4000 mcg	0.5%	0.1%	19048
Chromium, Cr	3.8 mcg	50 mcg	7.6%	1.3%	1316 g
Zinc, Zn	5.6 mg	12 mg	46.7%	7.8%	214 g
Zirconium, Zr	35 mcg	~
Digestible carbohydrates
Starch and dextrins	15 g	~
Mono- and disaccharides (sugars)	7.5 g	max 100 g
Saturated fatty acids
Saturated fatty acids	8.5 g	max 18.7 g
Polyunsaturated fatty acids
Omega-3 fatty acids	0.161 g	from 0.9 to 3.7 g	17.9%	3%
Omega-6 fatty acids	7.66 g	from 4.7 to 16.8 g	100%	16.7%

Energy value Cashew is 600 kcal.

Main source: Skurikhin I.M. and others. Chemical composition of food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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Ratio of proteins, fats and carbohydrates:

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USEFUL PROPERTIES OF CASHEW

Cashew rich in vitamins and minerals such as: vitamin B1 - 33.3%, vitamin B2 - 12.2%, choline - 12.2%, vitamin B5 - 24.3%, vitamin B6 - 12.8%, vitamin B9 - 17.3%, vitamin E - 38%, vitamin H - 26.2%, vitamin K - 28.9%, vitamin PP - 34.5%, potassium - 22.1%, silicon - 200%, magnesium - 67 .5%, phosphorus - 25.8%, iron - 21.1%, cobalt - 73%, manganese - 41.3%, copper - 222%, molybdenum - 42.4%, selenium - 21.3%, zinc - 46.7%

What are the benefits of Cashew?

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete directory of the most useful products in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.