Vitamins and minerals for heart health: Review

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Vitamins and minerals for heart health: Review

Introduction

Cardiovascular diseases (SVD) remain the main cause of mortality around the world. Although genetics, lifestyle and other risk factors play an important role, proper nutrition is crucial for maintaining the health of the heart. Vitamins and minerals, known as micronutrients, are necessary for various physiological processes, including the optimal functioning of the heart and blood vessels. This comprehensive review is deepened into specific vitamins and minerals that contribute to the health of the heart, explores their mechanisms of action, recommended doses, food sources and potential disadvantages associated with their deficiency or excess.

Basic vitamins for heart health

  • Vitamin D: Vitamin D, fat -soluble vitamin, is well known for its role in the health of bones due to its ability to relieve calcium absorption. However, it also plays an important role in the health of the cardiovascular system. The deficiency of vitamin D is associated with the increased risk of the CVD, including hypertension, heart failure, stroke and sudden heart death.

    • The mechanism of action: Vitamin D affects the health of the heart in several ways. Firstly, it helps to regulate blood pressure, suppressing the renin-angiotensin-aldosterone system (RAS), a hormonal path that plays a role in the regulation of blood pressure and electrolyte balance. Excessive activity of RAAS can lead to hypertension and heart damage. Vitamin D also contributes to the function of the endothelium, a layer of cells lining blood vessels. The healthy function of the endothelium is important for vasodilator, preventing blood clots and reducing inflammation. In addition, vitamin D can reduce inflammation by regulating the immune system. Chronic inflammation is a key factor in the development of atherosclerosis, a disease characterized by the formation of plaques in the arteries.

    • Recommended doses: The recommended daily dose (RSD) of vitamin D for adults is 600 IU (international units). However, some people, especially those who are subjected to limited effects of the sun, older people and people with some diseases, may require higher consumption. The upper permissible level of consumption (VDU) of vitamin D is 4000 IU per day. It is important to consult a doctor to determine the correct dose of vitamin D based on individual needs and vitamin D.

    • Food sources: Vitamin D can be obtained from several food sources, including:

      • Fat fish (salmon, tuna, mackerel)
      • Fish oil
      • Egg yolks
      • Enriched products (milk, flakes, orange juice)

    • Deficiency and excess: Vitamin D deficiency is a common occurrence, especially in regions with limited sunlight. Symptoms of deficiency may include fatigue, bone pain and muscle weakness. Chronic deficiency can increase the risk of SVD, osteoporosis and other health problems. Conversely, excessive consumption of vitamin D can lead to toxicity characterized by such symptoms as nausea, vomiting, weakness and deposition of calcium in soft tissues, including heart and kidneys. Therefore, it is extremely important to adhere to the recommended doses and consult a doctor before taking additives with vitamin D.

  • Vitamin K2: Although vitamin K is usually known for its role in blood coagulation, vitamin K2, the specific form of vitamin K, is gaining popularity due to its benefits for the health of the cardiovascular system. Vitamin K2 helps prevent calcium deposition in arteries, which is a key factor in the development of atherosclerosis.

    • The mechanism of action: Vitamin K2 activates a protein called matrix GLA-Belkom (MGP), which is contained in the walls of the arteries. MGP binds calcium and does not allow it to be postponed in the arteries, thus preventing their hardening. In addition, vitamin K2 can contribute to the health of bones, helping to direct calcium in the bone, and not in soft tissues.

    • Recommended doses: There is no installed RSD of vitamin K2. However, studies show that the consumption of 90-120 μg of vitamin K2 per day can be useful for the health of the cardiovascular system. It is important to note that various forms of vitamin K2 (for example, MK-4 and MK-7) can have different bioavailability and effectiveness.

    • Food sources: Vitamin K2 is contained in several food sources, including:

      • NATTO (fermented soybeans)
      • Hard cheeses
      • Egg yolks
      • Organs (for example, liver)

    • Deficiency and excess: Vitamin K2 deficiency is rare, since it is produced by bacteria in the intestines. However, some people, for example, those who suffer from certain diseases or take certain drugs, may be at risk of deficiency. Symptoms of deficiency may include increased calcification of arteries and increased risk of bone fractures. Vitamin K2 is usually considered safe, and cases of toxicity were rarely reported. However, people who take anticoagulants, such as warfarin, should consult their doctor before taking additives with vitamin K2, as he can interact with these drugs.

  • Vitamin C: Vitamin C, water -soluble vitamin, is a powerful antioxidant that helps to protect against damage caused by free radicals. Free radicals are unstable molecules that can damage cells, including cells in the heart and blood vessels. Vitamin C also plays a role in the synthesis of collagen, protein necessary to maintain the strength and elasticity of blood vessels.

    • The mechanism of action: Vitamin C promotes heart health by neutralizing free radicals, thereby preventing oxidative stress. Oxidizing stress is a key factor in the development of atherosclerosis and other SVDs. Vitamin C also helps to improve the function of the endothelium, contributing to the expansion of blood vessels and reducing inflammation. In addition, vitamin C can help reduce LDL cholesterol (“bad”) and increase the level of HDL cholesterol (“good”).

    • Recommended doses: Vitamin C RSD for adults is 75 mg for women and 90 mg for men. Smokers need more vitamin C, since smoking increases oxidative stress. The upper permissible level of vitamin C is 2000 mg per day.

    • Food sources: Vitamin C is found in abundance in many fruits and vegetables, including:

      • Citrus fruits (oranges, grapefruits, lemons)
      • Berries (strawberries, blueberries, raspberries)
      • Kiwi
      • Pepper
      • Broccoli
      • Brussels sprouts

    • Deficiency and excess: Vitamin C deficiency, known as scurvy, is rare in developed countries, but still can occur in people with limited consumption of fruits and vegetables. Symptoms of deficiency may include fatigue, weakness, bleeding of gums and slow wound healing. Excessive consumption of vitamin C can cause gastrointestinal problems, such as diarrhea and abdominal pain. However, vitamin C is usually considered safe even in large doses.

  • B vitamins B: Several vitamins of group B play an important role in the health of the heart, including:

    • Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells and the proper operation of the nervous system. He also plays a role in the metabolism of homocysteine, amino acids, the increased level of which is associated with the increased risk of SVD. Vitamin B12 helps transform homocysteine ​​into other substances, thereby reducing its level in the blood.

      • The mechanism of action: Vitamin B12 acts in conjunction with folic acid and vitamin B6 to convert homocysteine ​​into methionine, an amino acid necessary for various physiological processes. A high level of homocysteine ​​can damage the blood vessel endothelium, contribute to the formation of blood clots and increase the risk of atherosclerosis.

      • Recommended doses: Vitamin B12 RSD for adults is 2.4 μg.

      • Food sources: Vitamin B12 is mainly contained in animal products, including:

        • Meat
        • Fish
        • Bird
        • Eggs
        • Dairy products

      • Deficiency and excess: Vitamin B12 deficiency is a common occurrence, especially in older people, vegans and people with certain diseases that affect absorption. Symptoms of deficiency may include fatigue, weakness, numbness and tingling in the arms and legs, as well as cognitive problems. Vitamin B12 is usually considered safe, even in large doses.

    • Folic acid (vitamin B9): Folic acid is necessary for dividing and cell growth. It also plays a role in the metabolism of homocysteine, similarly to vitamin B12.

      • The mechanism of action: Folic acid works with vitamin B12 for converting homocysteine ​​into methionine. Maintaining a sufficient level of folic acid helps to reduce homocysteine ​​levels and reduce the risk of CVD.

      • Recommended doses: Folic acid RSD for adults is 400 μg. Pregnant women need more folic acid to prevent defects in the nerve tube in a child.

      • Food sources: Folic acid is contained in many products, including:

        • Dark green leafy vegetables (spinach, cabbage)
        • Beans and lentils
        • Avocado
        • Enriched grain products

      • Deficiency and excess: Folic acid deficiency can lead to anemia, to defects of the nervous tube during pregnancy and the increased risk of the SVD. Excessive consumption of folic acid can mask vitamin B12 deficiency and may have other negative health consequences.

    • Vitamin B6 (Pyridoxin): Vitamin B6 is involved in more than 100 enzyme reactions in the body, including in the metabolism of amino acids and neurotransmitters. He also plays a role in the metabolism of homocysteine.

      • The mechanism of action: Vitamin B6 helps transform homocysteine ​​into cysteine, an amino acid that is involved in various physiological processes. Maintaining a sufficient level of vitamin B6 helps to reduce homocysteine ​​levels and reduce the risk of CVD.

      • Recommended doses: Vitamin B6 RSD for adults is 1.3 mg.

      • Food sources: Vitamin B6 is contained in many products, including:

        • Bird
        • Fish
        • Potato
        • Banans
        • Enriched grain products

      • Deficiency and excess: Vitamin B6 deficiency is rare, but can occur in people with certain diseases or taking certain drugs. Symptoms of deficiency may include anemia, skin rashes and neurological problems. Excessive consumption of vitamin B6 can lead to damage to the nerves.

  • Vitamin E: Vitamin E, fat -soluble vitamin, is another powerful antioxidant that helps to protect against damage caused by free radicals. It can also help prevent blood clots and improve endothelium function.

    • The mechanism of action: Vitamin E acts, neutralizing free radicals, thereby preventing oxidative stress. Oxidizing stress is a key factor in the development of atherosclerosis and other SVDs. Vitamin E can also help prevent blood clots, inhibiting platelet aggregation. In addition, vitamin E can improve the function of the endothelium, contributing to the expansion of blood vessels and reducing inflammation.

    • Recommended doses: Vitamin E RSD for adults is 15 mg. The upper permissible level of vitamin E consumption is 1000 mg per day.

    • Food sources: Vitamin E is contained in many products, including:

      • Nuts and seeds (almonds, sunflower, hazelnuts)
      • Vegetable oils (wheat, sunflower, soybean)
      • Green sheet vegetables (spinach, cabbage)
      • Avocado

    • Deficiency and excess: Vitamin E deficiency is rare, but can occur in people with certain diseases that affect the absorption of fats. Symptoms of deficiency may include nerves damage, muscle weakness and vision problems. Excessive consumption of vitamin E can increase the risk of bleeding.

Basic minerals for heart health

  • Magnesium: Magnesium is an important mineral that is involved in more than 300 enzyme reactions in the body, including those that regulate blood pressure, heart rhythm and nerves function. It also helps to maintain a healthy blood sugar and contributes to bone health.

    • The mechanism of action: Magnesium helps regulate blood pressure, relaxing blood vessels. It also helps to stabilize the heart rhythm, regulating electrical activity in the heart. In addition, magnesium can improve the function of the endothelium and reduce inflammation.

    • Recommended doses: Magnesium RSD for adults is 400-420 mg for men and 310-320 mg for women.

    • Food sources: Magnesium is contained in many products, including:

      • Dark green leafy vegetables (spinach, cabbage)
      • Nuts and seeds (almonds, cashews, pumpkin seeds)
      • Whole grains
      • Beans and lentils
      • Avocado
      • Dark chocolate

    • Deficiency and excess: Magnesium deficiency is a common occurrence, especially in people who consume a lot of processed foods, drink a lot of alcohol or suffer from certain diseases. Symptoms of deficiency may include fatigue, muscle cramps, arrhythmia and high blood pressure. Excessive magnesium consumption can cause gastrointestinal problems, such as diarrhea.

  • Potassium: Potassium is an important mineral that helps regulate blood pressure, fluid balance and nerve function. He also plays a role in muscle contraction, including the muscles of the heart.

    • The mechanism of action: Potassium helps regulate blood pressure, neutralizing sodium effects. It also helps to maintain a healthy heart rhythm and contributes to the proper functioning of the muscles.

    • Recommended doses: Adequate potassium consumption for adults is 3400 mg for men and 2600 mg for women.

    • Food sources: Potassium is contained in many products, including:

      • Banans
      • Potato
      • Sweet potato
      • Beans and lentils
      • Spinach
      • Avocado

    • Deficiency and excess: Potassium deficiency can occur due to vomiting, diarrhea or the use of certain drugs. Symptoms of deficiency may include muscle weakness, fatigue, arrhythmia and high blood pressure. Excessive potassium consumption can cause arrhythmia, especially in people with kidney diseases.

  • Calcium: Calcium, usually known for its role in bone health, also plays a role in the health of the heart. It is necessary for muscle contraction, including the muscles of the heart, and to transmit nervous impulses.

    • The mechanism of action: Calcium helps regulate the contraction and relaxation of the muscles of the heart. He also plays a role in the transmission of nerve impulses that control the heart rhythm.

    • Recommended doses: Calcium RSD for adults is 1000 mg. Women over 50 years old and men over 70 require 1200 mg of calcium per day.

    • Food sources: Calcium is contained in many products, including:

      • Dairy products (milk, yogurt, cheese)
      • Dark green leafy vegetables (cabbage, spinach)
      • Enriched products (orange juice, flakes)
      • Tofu
      • Sardins

    • Deficiency and excess: Calcium deficiency can lead to osteoporosis, and can also increase the risk of high blood pressure and other SVDs. Excessive calcium consumption can cause constipation, kidney stones and can increase the risk of SVD in some people.

  • Selenium: Selenium is a trace element that is a powerful antioxidant. It helps to protect against damage caused by free radicals, and plays a role in the function of the thyroid gland.

    • The mechanism of action: Selenium acts, neutralizing free radicals, thereby preventing oxidative stress. Oxidizing stress is a key factor in the development of atherosclerosis and other SVDs. Selenium also helps to reduce inflammation and improve the function of the endothelium.

    • Recommended doses: Selena RSD for adults is 55 μg.

    • Food sources: Selenium is contained in many products, including:

      • Brazilian nuts
      • Tuna
      • Paltus
      • Sardins
      • Eggs
      • Sunflower seeds

    • Deficiency and excess: Selenium deficiency is rare, but can occur in people who live in regions with a low selenium content in the soil or who have certain diseases. Symptoms of deficiency may include muscle weakness, fatigue and a weakened immune system. Excessive selenosis can cause selenosis, which is characterized by symptoms such as hair loss, fragility of nails and gastrointestinal problems.

  • Zinc: Zinc is an important mineral that is involved in many enzyme reactions in the body, including immune function, wound healing and DNA synthesis. He also plays a role in the health of the heart.

    • The mechanism of action: Zinc helps to protect from oxidative stress and inflammation, which are factors that contribute to the development of SVD. It can also help improve the function of the endothelium and regulate blood pressure.

    • Recommended doses: Circus RSD for adults is 11 mg for men and 8 mg for women.

    • Food sources: Zinc is contained in many products, including:

      • Oysters
      • Red meat
      • Bird
      • Beans and lentils
      • Nuts and seeds
      • Whole grains

    • Deficiency and excess: Zinc deficiency can weaken the immune system, slow down the healing of wounds and cause loss of taste and smell. Excessive zinc consumption can cause gastrointestinal problems and can interfere with the absorption of other minerals, such as copper.

Other healthy heart health compounds

In addition to the aforementioned vitamins and minerals, there are other compounds that can contribute to the health of the heart. These include:

  • Omega-3 fatty acids: These indispensable fats contained in oily fish, walnuts and flax seeds have anti -inflammatory effects, can reduce the level of triglycerides and improve the function of the endothelium.
  • Coenzim Q10 (COQ10): This compound produced by the body and contained in some foods helps to produce energy in cells and acts as an antioxidant. Some studies show that COQ10 can improve heart function in people with heart failure.
  • Polyphenols: These antioxidants contained in fruits, vegetables, tea and red wine can help protect against damage caused by free radicals, reduce inflammation and improve the function of the endothelium.

The importance of a balanced diet

While additives with vitamins and minerals can be useful to replenish the deficiency or support of the health of the heart, it is important to obtain these nutrients primarily from a balanced diet. Diet, rich in fruits, vegetables, whole grains, low -fat proteins and healthy fats, will provide the body with the necessary vitamins, minerals and other useful compounds for optimal heart health.

Conclusion

Maintaining adequate consumption of the necessary vitamins and minerals is important for the health of the heart. Vitamin D, vitamin K2, vitamin C, vitamins of group B, vitamin E, magnesium, potassium, calcium, selenium, selenium and zinc play various roles in supporting the function of the cardiovascular system, including the regulation of blood pressure, reducing inflammation, preventing blood clots and protection against oxidizing stress. The inclusion of various products rich in nutrients in the diet is the best way to ensure sufficient consumption of these nutrients. In some cases, additives can be useful to replenish the deficiency or support of the health of the heart, but it is important to consult a doctor to determine the correct dose and avoid potential interactions. Taking well -founded nutrition decisions and supporting a healthy lifestyle, people can actively maintain their heart health and reduce the risk of SSZ.

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