The constant proclamations regarding the significance of vitamins for the human body must have begun to be a tiresome adage. They are present not only in foods, but also in supplements and are useful for regulating the body, strengthening immunity, maintaining health and enhancing life in general.
But if there’s so much information about the vitamins available and you want to know more about what vitamins are, their purpose, function, their source, benefits and number of vitamins, you’re in the right place; this article will provide you with all the relevant information on the vitamins that you need to incorporate in your routine as a basic guiding article.
What are vitamins?
Vitamins are organic substances, capable of taking up a very small fraction of the body’s mass, regarded as essential nutrients for the body but are not formed within the human body; instead, they have to be ingested. They should be taken in tiny amounts as they are required for life functions, so there is an upper limit to the amount of any vitamin that may be eaten. Intake will depend on age, gender, health and amount of exercise performed.
These can be further categorised into two types: liposoluble (soluble in fat) and hydrosoluble (soluble in water). They are all needed by the body and thus should be taken in appropriate amounts every day. It is possible to find vitamins in food, but in some cases, use vitamin D; there is another source, the sun.
There are also vitamins produced synthetically, such as supplements prepared in laboratories and made in specific capsules. You can find vitamins and multivitamins, but they should only be taken with proper nutritional monitoring .
What are the functions of vitamins?
Vitamins carry out many functions in the organism. The most important are:
- Protect the organism.
- Helps metabolism function.
- Help in the healing and scarring processes .
- Improve oxygenation of cells and skin.
- Assist in the body’s immune responses .
- And much more.
But you can never be too careful, you will have the vitamin’s action on your body and all the benefits, if you consume it in the right doses. You need to be careful about deficiencies and high levels of vitamin consumption, as this can cause some problems for your body.
Vitamin deficiency: in addition to not having the energy and a routine with unnatural foods, avitaminosis (lack of vitamins) can cause certain diseases such as scurvy, anemia and even skin inflammation.
Excess vitamins: can cause intoxication in the body, cramps, diarrhea, skin problems, high blood pressure and, in some cases, kidney stones.
Thus, vitamins should be used properly with contextual supervision and knowledge of their specific functions in the body to ascertain if they do the desired tasks correctly and in harmony.
Classification of vitamins
As explained earlier, vitamins are of two kinds: One is fat-soluble and the other is water-soluble. Scroll down to learn about the classifications and the vitamins which are classified in each one of them!
Fat-soluble vitamins
The name fat-soluble vitamins is derived from their solubility in fat, which means that they may be stored in adipose tissues as well as the liver. Natural secretions are usually difficult to eliminate and are present in both animal and plant food sources.
Vitamin A
Function: acts on growth, the body’s immunity, has a great impact on vision, in addition to helping maintain and develop the skin.
Where to find: in foods such as potatoes, carrots, eggs, tuna, dairy products, melon, broccoli, liver and pumpkin.
Vitamin D
Function: essential in the fight against osteoporosis, vitamin D is very important for bone metabolism, in addition to preventing diseases and increasing intestinal calcium absorption.
Where to find it: it can be found in milk, fish such as sardines, salmon and cod, as well as fish liver oil and sunlight.
Vitamin E
Function: important for acting as an antioxidant, vitamin E will perform functions necessary for the body, such as preventing aging, cardiovascular diseases and some types of cancer.
Where to Find It: Vitamin E can be found in vegetable oils (corn and soy), whole grains, green leafy vegetables, almonds and walnuts.
Vitamin K
Function: Vitamin K has a complementary characteristic. Vitamin K collaborates with diet D within the synthesis of a protein, which has a characteristic of bone regulation. It is also beneficial in blood coagulation and is present to a widespread quantity within the fats of vegetable foundation.
Where to find: Vitamin K can be observed in meals gadgets including kale, cabbage, spinach, broccoli and is also observed in parsley.
Water-soluble nutrients
As the name indicates, those vitamins dissolve in water and are always excreted inside the urine in small amounts in case of excessive consumption. However, vitamin B12 serves as an exception due to the fact it is deposited in the liver.
In this group are vitamin C and the B complex vitamins, which total nine water-soluble varieties. Always remember vitamin C as it loves to be transformed under heating. For this reason, it is necessary to quickly eat oranges, for instance.
Vitamin C
Function: Perhaps the maximum widely known function of Vitamin C, which likely maximum of you’re aware of, is the enhancement of the frame’s immune machine. Furthermore, it is energetic inside the manufacturing of purple blood cells, participates in the metabolic sports of the mobile, complements iron’s bioavailability, enables in the building of the bones and tooth, and aids inside the recuperation of pores and skin after a burn as properly.
Where to find it: you can find it in pineapple, lemon, orange, passion fruit, acerola and kiwi and also in broccoli.
Vitamin B1
Function: responsible for preventing aging, vitamin B1 helps keep the nervous and circulatory systems functioning properly. It also combats fatigue and improves brain function.
Where to find it: in whole grains, beans, eggplant, vegetables such as spinach and even in tuna and beef.
Vitamin B2
Function: One of the main functions of vitamin B2 is in the production of an important hormone for us: adrenaline. In addition, it helps maintain the skin and prevents some eye diseases, such as cataracts.
Where to find it: in milk and dairy products, in some meats, in vegetables and in whole grains.
Vitamin B3
Function: helps in energy production and assists in some functions of the nervous and immune systems. In addition, it reduces cholesterol and triglycerides.
Where to Find It: B3 can be found in coffee, chicken, meat and fish, liver, carrots, avocado and whole grains.
Vitamin B5
Function: helps in the construction of antibodies and aids in the formation of red blood cells, in addition to preventing cartilage degeneration;
Where to find it: it can be found in milk, peanuts, vegetables, meat, eggs and some yeasts.
Vitamin B6
Function: responsible for reducing the risk of heart disease, vitamin B6 helps relieve nausea and migraines, in addition to maintaining the immune and central nervous systems.
Where to find: in foods such as bananas, beans, peanuts, fish, spinach, tomatoes and avocados.
Vitamin B7
Function: helps reduce blood sugar and the production of fatty acids, as well as cell growth. It relieves muscle pain and prevents baldness.
Where to Find It: Vitamin B7 can be found in egg yolks, peas, cauliflower, poultry and liver.
Vitamin B9
Function: contributes to blood formation and disease resistance mechanisms, particularly through its influence on the intestines and provocation of the DNA synthesis process. It supports the muscular, nervous and circulatory systems, and also functions to enhance the body’s overall immunity. It helps to enhance the skin and also helps to combat some forms of cancer.
Where to find: in legumes, fish, liver, meat in general, green leaves and whole grains.
Vitamin B12
Function : Finally, vitamin B12 helps with hormonal balance and the possibility of combating anemia, since one of the causes of the disease is the lack of this component. It acts on nerve cells and red blood cells as well.
Where to find: in meats such as liver and kidneys, in fish, eggs and dairy products.
Vitamin-rich diet
Have you noticed how a healthy, simple and common diet can be, with lots of vitamins and no deficiencies? Invest in foods that can meet your daily needs and have quality of life and well-being.
It is worth remembering that proper nutritional monitoring is important, so be sure to schedule an appointment with this professional! I hope you enjoyed the content.