Beef is one of the most popular types of meat today. It ranks 3rd in the world meat production. This is due to the low calorie content of beef, its excellent nutritional, taste, and delicate aroma. Beef meat is the meat of cattle. Its taste differs depending on the age of the animal. The most juicy is calf meat. From our article you will learn the nutritional value of beef fresh, lean, as well as boiled, fried, stewed and steamed.

First, let's find out the benefits of beef, and why it has gained such popularity all over the world. The first useful property is the content of a complete protein, heme iron, necessary for the body to saturate cells with oxygen. The second useful property of beef is a large amount of minerals, thanks to which bones and muscles are strengthened, immunity improves. Most of all in the composition of selenium, potassium, sodium, magnesium, calcium and phosphorus. Collagen and elastin are present to build and strengthen interarticular ligaments.

This meat contains various vitamins: all vitamins of group B, A, C, PP. Doctors recommend including this meat in the diet, since the calorie content of beef, especially boiled, is very small compared to, for example, pork. It is also recommended to use it for people who lead an active lifestyle and visit the gym.

How to choose beef meat

Beef is widely used in cooking for a variety of dishes. However, it is very important to know how to choose fresh beef, and what part to use for cooking this or that dish.

If you are cooking cutlets, roast beef, medallions or steak, then use fillets. The calorie content of such beef dishes will be small. For example, 100 grams of goulash has a nutritional value of about 150 kcal.

For baking in the oven, cooking chops or large pieces of meat over a fire, the rump or rump is best. But the brisket is ideal for stewing and frying.

Broths, soups are prepared mainly from the scapular, shoulder part, from the rump with the marrow bone. For jelly, the front, back shank is often used, it contains a lot of sticky substances. The neck is ideal for broths, it produces low calorie meals. For example, cabbage soup based on beef broth have an average calorie content of 54 kcal.

When choosing beef, pay attention to the color of the meat. It should be a rich red color. Fat layer, streaks should be creamy white. Try also to touch the meat, it should not leave dents. If you choose frozen, then also look at its color. It should be dark red, uniform.

Beef in the diet

Nutritionists advise people on a diet to include lean meats in their diet. This is due to the fact that the calorie content of this type of beef is low.

If you are "on a diet", then eat boiled meat, steam it. You can cook beef stew, the calorie content of which is indicated below. Use vegetables (tomatoes, pumpkin, cucumbers) as a side dish. Beef goes well with prunes, a variety of seasonings, herbs.

An excellent dish for those who want to lose extra pounds: beef stew with mushrooms. Additionally, prepare mustard sauce with sour cream. The calorie content of a dish per 100 grams will be 121 kcal.

beef calories

It is impossible to say exactly the nutritional value of beef. It all depends on the specific part of the cattle, the amount of fat, the age of the animal, the method of its cultivation. The more fat in a piece of meat, the higher its calorie content. For convenience, we present a beef calorie table indicating the nutritional value of each part of cattle.

The average calorie content of beef is 198 kcal per 100 grams. This is 10-20% less than the nutritional value pork. In free-grazing animals, the meat is considered to be more dietary.

There is also lean beef. Its calorie content is about 158 ​​kcal per 100 grams. It also contains 22.2 g of protein, 7.1 g of fat. Lean beef is an ideal product for dietary nutrition. It is also recommended to use it to lower cholesterol levels, with anemia, obesity and strengthen general immunity.

If you do not suffer from the above diseases, you can include medium-fat beef in your diet. The calorie content of such a product is 275 kcal per 100 grams. You can make minced meat from it, cook, stew, fry, cook cutlets, rolls, meatballs, zrazy.

Calorie boiled beef

Boiled beef does not lose its useful properties. It also contains minerals, vitamins and other beneficial substances. For cooking, choose the meat of a young animal, it will have a light pink color. In addition, it should smell good. If you see that the color of the meat is uneven, it means that it has been frozen several times.

The calorie content of boiled beef in 100 grams is 254 kcal per Lean boiled beef has a slightly lower calorie content - 175 kcal. Fat beef contains 16.8 g of fat and 25.8 g of protein, lean beef contains 25.7 g of protein, 0.2 g of carbohydrates, 8.1 g of fat.

It is best to cook beef as follows: bring water to a boil, add meat, onion, celery, pepper. Boil for 1.5-2 hours. It's best not to add salt.

You can also steam beef. The nutritional value of steamed beef is 195 kcal. Do not use oil, sauces during cooking. You can add some salt and pepper.

Beef stew calories

The calorie content of stewed beef is approximately 232 kcal per 100 grams. You can also add additional ingredients, the nutritional value will not change much. For example, the calorie content of beef stewed with onions and carrots per 100 grams is 255 kcal. Meat cooked this way is juicy and tender.

Baked beef is also popular. To prepare it, use the scapular area, adding a little salt, pepper, lemon juice. The calorie content of beef baked in the oven in foil per 100 grams is no more than 177 kcal.

Fried beef calories

Such fried meat is absolutely not suitable for dietary, lean nutrition. To make the meat juicy, you need to choose only the fatty part of the animal. In addition, oil is used for frying, which further increases the nutritional value of the dish. The calorie content of fried beef is about 385 kcal per 100 grams.

If you want fried meat, then cook it on the grill. The calorie content of such a dish does not exceed 250 kcal. A marinade or sauce will help make it really tasty.

For your convenience, we present a table indicating the calorie content of beef per 100 grams, depending on the method of its preparation:

Product	calories	Squirrels	Fats	Carbohydrates
beef	187 kcal	18.9 g	12.4 g	0 g
lean beef	158 kcal	22.2 g	7.1 g	0 g
marble beef	170 kcal	18 g	10 g	0 g
beef stew	232 kcal	16.8 g	18.3 g	0 g
boiled beef	254 kcal	25.8 g	16.8 g	0 g
roast beef	384 kcal	32.7 g	28.1 g	0 g
beef cutlets	260 kcal	18 g	20 g	0 g
roast beef	173 kcal	26.4 g	6.8 g	0 g
beef entrecote	220 kcal	29.6 g	11.2 g	0 g

Beef has gained immense popularity, becoming one of the favorite foods. She has characteristic taste and aroma, and the consistency of the meat depends on the age of the animal: more tender meat is obtained from a calf, it becomes tough due to coarsening of the muscles. Beef is the main ingredient in many dishes, as it is nutritious and healthy, as well as a dietary product. The beef used in the diet is low in calories.

Product color

The color of beef is more intense when compared to pork. It may vary depending on the conditions of the animal, the method of slaughter. The pale pink color of the meat testifies to the soreness of the animal. It should not be dark red either, since this is a sign that the animal was killed without bleeding. The color of the meat also indicates the features of the storage of the product.. Its color becomes uneven after repeated freezing and thawing.

Varieties

Varieties are distinguished taking into account the ratio of muscle mass to fat. There are 3 varieties of beef: the first, second and highest. The last grade contains only muscle tissue, in beef of the first grade there can be up to 6% fat.

Premium cuts are:

• Thoracic;
• Back and waist area;
• Rump (upper back);
• Butt;
• Back thigh.

First grade beef is:

1. shoulder blade;
2. Undercuts;
3. Shoulder area.

The second grade of beef includes:

• Anterior surface of the neck;
• Shanks.

Best taste qualities has the meat of calves under 5 months of age. Young meat is distinguished by taste, smell, color.

The assessment of beef, in addition to the age of the animal, takes into account several circumstances:

1. Features of his nutrition;
2. Muscle tone of the animal, its mobility.

These parameters also affect the nutritional value of the product.

Benefit

Beef has many health benefits. It is enriched with vitamins A, C, B. In addition, a lot of protein, potassium, iron, magnesium, phosphorus, and sodium are concentrated in the product. A huge advantage of the product in low calorie content.

Athletes use beef to build muscle. The iron present in meat is used to treat anemia. It is easier to perceive than iron of plant origin. Beef helps to cope with joint disorders by renewing connective tissues. It provides collagen.

Features of choosing beef for cooking

Ribs, a rump with a marrow bone, a butt with a bone, a shoulder part, a rump, a shoulder blade are most suitable for making broth.

The jelly is made from the shank, since this part contains sticky ingredients.

Roast meat of the first or highest grade. To do this, take a tenderloin, fillet, butt, entrecote, rump, Stews prepared from the sternum or rump, or fillet. These parts are stuffed with various additives. Dried apricots, prunes, raisins, cardamom, cloves are suitable for these purposes. Bake the same parts that are recommended to fry and stew.

To prepare minced meat, you will need a rump, butt, flank, shank, shoulder part.

Dishes with beef are poured with sauces and decorated with herbs. For a side dish, mashed potatoes, vegetables, rice are suitable. Cold beef is also served, presenting it as an appetizer, usually seasoned with sweet and sour sauces.

Selection criteria

Beef dishes will turn out to be appetizing and nutritious if you choose meat responsibly. The main criteria are color, texture and smell. At fresh meat a special smell, it should not give rot. The color of beef is determined by the age of the animal. In a calf, the meat should be light pink, with age it turns red.

To buy fresh meat, it is necessary to carry out a freezing test. If the meat was frozen 1 time, after pressing the finger, a red imprint will remain. If it has been frozen repeatedly, the mark will not change color.

The presence of fatty layers is expressed in patches of cream, milky or light color. They can also be a rich yellow color, which indicates the death of the animal in adulthood. Green and gray fat appears if the meat is stale.

Fresh beef has a dense springy structure. The meat does not stick, and the mark disappears after punching.

Defrost the product in the refrigerator so that the melting rate is low. Thanks to this, the dish will turn out juicy. A similar result can be obtained by putting beef in a bag and then dipping it in water. Such defrosting takes only a few hours, but the product will not lose its taste and useful properties.

When preparing meat, keep in mind that fried foods high calorie content. Whereas in boiled it is much lower. In addition, the benefits of eating boiled meat will be greater.

Calorie content and nutritional value

On average, 100 g of beef has 187 kcal. The amount of protein is 18.9 g, fat - 12.4 g. Carbohydrates in beef are found in the liver, kidneys, heart, tongue.

These indicators differ in different parts of beef. The value of lean beef is limited to 156 kcal. It contains 22.2 g of protein, and 7.1 g of fat.

One of the lowest calorie parts of beef is the kidneys, they provide only 86 kcal per 100 g, but contain carbohydrates in the amount of 1.9 g. The highest calorie is rump steak (a broken piece cut from the back), containing 237 kcal. It also contains carbohydrates - 8.6 g. The ribs are also high in calories, and contain 233 kcal.

V marbled beef calorie content is low: 170 kcal, protein - 18 g, and fat - 10 g. In it, muscle fibers are intertwined with unsaturated fats, which is possible only in some breeds.

Boiled meat has 254 kcal, 16.8 g of fat, 25.8 g of protein.

The calorie content of fried meat is high, it is 384 kcal, protein - 32.7 g, fat - 28.1 g. Beef stroganoff has 194 kcal, 16.7 g of protein, 5.9 g of carbohydrates, 11.3 g of fat.

Stewed beef contains 232 kcal, it contains 16.8 g of protein, and 18.3 g of fat.

There are 260 kcal in beef cutlets. This product contains 20 g of fat, 18 g of protein. Beef entrecote contains 220 kcal, this product contains 29.6 g of proteins, and 11.2 g of fat. Roast beef contains 173 kcal, 26.4 g of protein and 6.8 g of fat.

Compound

Beef contains vitamins PP, E, group B. Of the trace elements, it contains iodine, potassium, nickel, sulfur, fluorine, chromium, cobalt, sodium, phosphorus, calcium, iron, molybdenum, chlorine.

Lean beef lowers the concentration of cholesterol in the blood, which is of great importance for the cores. At this meat there are no carbohydrates, it contains little fat, but enough proteins and minerals. As a result, the product is used in diet food, and effectively fights obesity.

To prepare lean beef, it is enough to stew it, or steam it, boil it or fry it. Since this type of meat is not fatty, fat is not used in the cooking process, but it is boiled after being cut into pieces. It is better not to add anything to lean beef. Use it as part of a salad, or eat it as a separate dish.

Features of lean beef

Lean meat is extracted from parts of the carcass devoid of fatty layers. It is better to cook it without oil. A good choice is evidenced by the color of the meat, it ranges from pink to bright red. The fillet of beef meat should be elastic and smell good. When pressing on such meat, the dimple on it is smoothed out after a few seconds, which is a sign of the freshness of the product.

Beef does not lose its beneficial properties even after cooking. Lean beef has the lowest calorie content.

boiled beef

Boiled beef contains many useful substances. When it is used, the body is saturated with proteins, iron, and vitamins. This product effectively fights overwork and adds energy.

Cooking is considered the most useful way product preparation. To boil beef, it will take 1.5-2.5 hours, depending on the age of the animal. Boil beef with onion, celery, pepper and salt.

beef and diet

Beef belongs to dietary products. This is mainly due to its low calorie content. In addition, the product cleanses the body, reduces the amount of cholesterol.

The use of beef is necessary for the regulation of metabolism, because there is very little fat in it. Thanks to the use of beef, the body actively uses the accumulated fat reserves, as it needs to make up for its absence in the product. Of course, losing weight, in this way, will not work quickly, but excess weight can be lost.

V medicinal purposes it is also practiced to eat beef, in particular, it is recommended to use it for infectious diseases. During breastfeeding you need to eat boiled veal. In diseases of the cardiovascular system and blood, as well as for the prevention of heart attack, it is recommended to include beef liver in the diet.

This product also helps to improve performance and mental activity, and also significantly reduces fatigue.

Contraindications

The product is very useful, but in some situations it is recommended to stop eating beef. First of all, you can not exceed the daily norm, which is 300 g.

When abused, the following consequences for the body are possible:

• Deterioration of immunity;
• Pathology of the male reproductive system;
• high cholesterol;
• Frequent fatigue;
• Deviations in the work of the kidneys and liver.

Weight loss diets always include beef. With a protein diet, boiled beef meat becomes the main product. You can stick to this diet for a maximum of 14 days.

The protein diet on beef has a number of contraindications:

1. Chronic diseases of the liver and kidneys;
2. Cardiovascular pathologies;
3. Pregnancy;
4. Obesity;
5. Diseases of the digestive tract;
6. Elderly age.

The purine bases present in beef lead to the accumulation of uric acid. Therefore, excessive consumption of beef can provoke joint diseases, urolithiasis. Some doctors believe that excessive consumption of the product can cause bowel cancer.

If you buy beef of inadequate quality, a person may get sick. This can happen if the animal was sick, malnourished, or raised on hormones, with the use of antibiotics.

beef calories: 220 kcal.*
* average value per 100 grams, depends on the part of the carcass and the method of preparation

Beef stands out among other types of meat for its benefits to the body and low fat content. With the right selection of calories, you can include cow and calf meat in your daily diet menu.

How many calories in beef

Cow meat contains little fat, which is why it is recommended to include it in the diet if you want to get rid of extra pounds. It is important to choose a fresh product that is distinguished by a bright red color, marble structure. The calorie content of beef per 100 g is different: it all depends on the selected part of the animal's body. On average, the indicator varies from 120 to 400 kcal. There are several varieties of meat in question.

Most top grade, back (neck), has a minimum calorie content (~ 160 kcal) and is more expensive. In the chest and sirloin - no more than 217 and 218 kcal, respectively, the rump - 138 kcal.

The category of the first grade includes more high-calorie parts. This is arable land and shoulder blade (225 and 137 kcal). The second grade has a higher nutritional value compared to others. The cut and shanks contain more than 250 kcal. The maximum benefit for the body can be achieved if you cook dishes from the meat of young bulls and cows, which are characterized by a pleasant taste and aroma, but also a higher price.

Calorie boiled, fried, stewed beef

The benefit of boiled beef lies not only in its low calorie content (about 250 kcal), but also in its preservation after heat treatment all useful items. It is best to choose young and lean meat that is not subjected to numerous freezing. Approximately the same indicator of nutritional value is observed in stew - 232 kcal.

The oil added during the cooking process increases the indicator, therefore it is not recommended to fry the product during a diet or in the presence of medical prohibitions. An alternative option is grilling (about 250 kcal). You can salt and pepper the meat a little.

Beef meat calorie table per 100 grams

For delicious and healthy dish from cow meat, it is recommended to use the calorie table per 100 g. In it you can find information that allows you to eat right without harming your figure.

Beef is always compared to pork. See our previous post.

Composition of beef, use in diets

The meat of a cow or calf is especially useful if the level of cholesterol in the blood is high. In addition, doctors recommend it when diagnosing obesity, anemia or low immunity. Due to the content of iron and useful protein in the product, oxygen is better supplied to tissues and cells. The meat is rich in vitamins of groups E, B, PP and C. It contains trace elements important for the body: potassium, cobalt, zinc, sodium, phosphorus and magnesium.

In order to lose weight, you can regularly eat fresh, low-calorie beef meat, while steaming it.

You can stew the product with a minimum amount of oil, boil, bake or grill. Beef goes well with fresh vegetables, herbs, lettuce, prunes. If daily calorie counting is carried out, then it is better to always use the table and follow the recommended diet method for portions of the dish.

True connoisseurs of meat know the value of a good chunk of beef. Indeed, what could be better than a fragrant, freshly roasted steak?

Is it perhaps the realization that with every bite you get not only gastronomic pleasure, but also a wide range of rare vitamins and minerals with relatively low calories. Is beef really that good, you ask? Well, let's find out!

beef calories

Compared to pork, which is popular in our market, beef offers meat-eaters a more sparing set of calories. For those who follow the harmony of their figure and are not used to mindlessly absorbing excess fat, the ideal choice would be lean beef, that is, parts of the carcass without fatty layers.

Cooked without adding oil, such meat retains all beneficial features and does not contribute to the acquisition of extra pounds. Greatest Benefit has boiled beef, which is recommended to be used not only for those who want to lose weight, but also for people who need a diet for health reasons - naturally, in agreement with a nutritionist.

Calorie content of beef dishes

Beef is an important part so popular today. As a rule, it is chosen by young, energetic people, since it does not imply a constant feeling of hunger, and the result is wonderful.

Weight loss with a beef diet occurs due to the rapid absorption of the protein contained in this meat and very quickly saturates the body. and a maximum of useful trace elements finally put beef on the prize pedestal according to nutritionists around the world. Well, about what it is the most delicious diet in the world I'm completely silent!

Beef Recipes

• 700 g of beef;
• 100 g of sweet pepper;
• 200 g carrots;
• 150 g of onions;
• 300 g zucchini;
• 200 g cabbage;
• 15 g soy sauce;
• 20 g of vegetable oil;
• salt and spices - to taste.

Cut the meat and send it to fry in a pan with a thick bottom, into which you first pour vegetable oil. Cut into half rings, grate, chop and send it all to the meat to stew. After a while, add chopped and diced to the meat and vegetables. When the meat is almost cooked, add the chopped and bring the dish to full readiness.

Calorie beef stew with vegetables - 105.8 kcal / 100 grams.

• 400 g beef brisket;
• 300 g cabbage;
• 100 g carrots;
• 200 g potatoes;
• 150 g of tomatoes;
• 150 g of beets;
• 50 g of onions;
• 3 cloves of garlic;
• 10 g sunflower oil;
• 2 bay leaves;
• 3 liters of water;
• salt and pepper - to taste.

Boil the beef broth, salt it and add the diced broth. Fry carrots and onions in a pan, add chopped tomato to them and simmer everything together a little. While the vegetables are stewing, grate on a fine grater and also send it to the pan. Remove the meat from the broth, and instead add the prepared vegetable dressing.

While the borscht is cooking on a low heat, cut the meat into portions, chop the cabbage and peel the garlic. When the potatoes are almost cooked, add meat, cabbage to the borscht and cook for another 15 minutes. At the end of cooking, add garlic crushed in a garlic press, turn off the heat and let the finished borscht brew for a bit.

Calorie borscht on beef - 30 kcal / 100 grams.

• 500 g of beef;
• 1 kg of rice;
• 300 g carrots;
• 300 g of onion;
• 150 g of garlic;
• 20 g of vegetable oil;
• salt and pepper to taste.

Pour oil into the bottom of the cauldron and fry the meat cut into small pieces. After 5 minutes, send onions, carrots to the meat, salt, pepper and simmer over medium heat for about 20 minutes. Then add whole peeled garlic cloves to the cauldron, put the washed ones on top, salt and pour water so that the rice is covered by 1 finger. Simmer over low heat until all water has evaporated.

Calorie pilaf with beef - 218 kcal / 100 grams.

• 200 g ground beef;
• 50 g of onion;
• 1 chicken egg;
• 50 g of bread;
• 50 g flour;
• salt to taste.

Soak the bread in water, and then knead with your hands to a mushy state. Grate the onion. In a bowl, mix minced meat, onion, soaked bread, add salt to the same place. Knead the minced meat well, make small cutlets, gently roll each in flour and fry in a hot pan on both sides.

Calorie content of beef cutlets - 198 kcal / 100 grams.

• 1 kg of beef;
• 3 tablespoons of tomato;
• 0.5 tablespoon of flour;
• 2 table boats;
• 3 cloves of garlic;
• 3 onions;
• 30 g fat;
• 2 teaspoons of salt;
• spices - to taste.

Cut the meat into small pieces. Fry chopped in a pan, put meat on it, after 5 minutes add chopped onion and garlic. When the onion is golden, sprinkle the meat with flour and add tomato paste. Stew the meat a little in the tomato, then transfer the entire contents of the pan to a cauldron, add salt and your favorite spices, pour water so that it covers the meat, and simmer over low heat for about an hour.

Calorie beef goulash - 166 kcal / 100 grams.

• 800 g tenderloin;
• 50 g butter;
• salt and pepper - to taste.

Cut the meat into steaks about 4 cm thick. Melt in a hot pan. Season the steaks with salt, pepper and fry for 5 minutes on each side.

Beef steak calories 220 kcal.

• 1 kg of beef fillet;
• 100 ml of vinegar;
• 1 liter of water;
• salt, pepper and spices - to taste.

Cut the meat into pieces, put in a deep saucepan, salt and add your favorite spices. Pour the contents of the pan with a mixture of vinegar and water and leave the kebab to marinate in the refrigerator for the whole night. Fry the kebab on the grill, pouring marinade over the meat from time to time.

Calorie beef skewers - 172.5 kcal / 100 grams.

• 850 g ground beef;
• 700 g of rice;
• 150 g carrots;
• 2 chicken eggs;
• 2 onions;
• 30 g of vegetable oil;
• salt and spices - to taste.

Add the fried onions and carrots to the boiled rice, mix with minced meat and beat into the mixture chicken eggs. Salt, pepper and form into small patties. Fry the cutlets on both sides, and then simmer for 10 minutes under the lid.

Calorie beef meatballs with rice - 251 kcal / 100 g

• 400 g of beef;
• 200 g sour cream;
• 1 tablespoon of starch;
• 1 onion;
• salt and pepper - to taste.

Beat the meat a little, cut into oblong pieces and sprinkle with starch. Fry the onion over high heat and send the meat to it. After 5 minutes, pour in sour cream, salt, add pepper and simmer for 20 minutes.

Calorie beef stroganoff - 147 kcal / 100 grams.

• 2 liters of beef broth;
• 300 g of boiled beef;
• 1 carrot;
• 500 g potatoes;
• 1 onion;
• 1.5 cups of peas;
• 2 tablespoons of sunflower oil;
• salt, spices and herbs - to taste.

Boil the broth and add the chopped meat to it. Soaked, rinse in water, put in a saucepan with broth and cook over low heat until the peas are ready.

Then send potatoes to the pan, as well as fried onions and carrots. Boil the soup until the potatoes are fully cooked, then salt, add spices, remove from heat and let it brew for a few minutes before serving.

calories pea soup with beef - 77 kcal / 100 grams.

• 2 liters of beef broth;
• 1 kg of boiled beef;
• 1 teaspoon of gelatin;
• 150 ml of water;
• salt and pepper - to your taste.

Dissolve gelatin in water and let stand for about 15 minutes. Pour the gelatin into the warmed but not boiling broth, salt and pepper to your liking. Put the meat cut into pieces in a jellied dish, pour in the broth, cool and refrigerate until completely thickened.

In fact, there are no healing foods, and beef is no exception. Remember that a sense of proportion should always accompany your gastronomic choice. Do not get carried away with excessive statistics, but rather listen to your body and lose weight tasty and with pleasure!

Beef, tenderloin rich in vitamins and minerals such as: vitamin B2 - 12.8%, choline - 14%, vitamin B5 - 12%, vitamin B6 - 21%, vitamin B12 - 100%, vitamin PP - 28.5%, potassium - 13 .7%, phosphorus - 26.4%, iron - 13.9%, cobalt - 70%, copper - 18.2%, molybdenum - 16.6%, chromium - 16.4%, zinc - 27%

What is useful Beef, tenderloin

• Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, 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 intestine, 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 the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformations of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, 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, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have 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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