Vitamins are basic elements for our health, so there are pieces of information that we should know about it. First of all, it is convenient to know that these nutrients are essential for the proper functioning of the organism and that they play a preponderant role in the processes of regulation of many of its functions such as the formation of blood cells, tissues, genetic material, hormones and substances.
Hence the importance of knowing the benefits that each of the vitamins bring to our body, taking into account that these are divided into fat soluble ones such as vitamins A, D, E and K, which are kept in adipose tissue and liver, and when the organism requires them, it takes them to the necessary extent, since if it takes more, they accumulate, causing health problems which can even be serious.
There are also those that are soluble in water such as vitamins C, B1, B2, B12, folic acid, niacin, biotin pantothenic acid that are expelled from the organism after it takes what it needs. But since this is something that you cannot know on your own, it is advisable to see your doctor to know what vitamins your body requires.
Vitamin A: It is one of the vitamins that brings benefits to the eye system to keep it in good condition, as well as to the immune system and organs such as the heart, the kidneys and the lungs.
Other benefits of vitamin A have to do with the care and strengthening of the bone system, nails, teeth and even hair, a reason why it is necessary to consume foods that contain it such as vegetables with green leaves such as broccoli, chard and spinach, and vegetables and fruits such as mangoes, melons and watermelons.
Beef and poultry, chicken or cow liver, certain fish such as salmon or cod, and dairy products can also compensate for deficiencies in this vitamin, which could cause fatigue, stunted growth, skin and bone problems.
Vitamin B: It is one of the vitamins that has a significant importance because it favours the maintenance of metabolism for it to be active and acquire the energy that the body requires in the best way; therefore, a diet rich in fruits and vegetables is recommended.
On the other hand, vitamin B is basic for the functioning of our nervous system, and favours the toning up of muscle mass, the health of the skin, eyes and hair. But you should keep in mind that this vitamin is found in several types that fulfil specific functions, such as:
B1 or Thiamine: It is a nutrient that acts in the process of obtaining the necessary energy through its intervention in carbohydrate metabolism, so that you should consume foods such as eggs, nuts, legumes, whole grains, meat and brewer’s yeast.
B2 or Riboflavin: It is the vitamin that acts by favouring the maintenance of the body’s immune system, and is present in foods such as rice, milk and green vegetables.
B3 or Niacin: This nutrient also intervenes in the process of obtaining the energy required by the body, and also acts in the maintenance of the nervous system, favoring skin care and stabilizing glucose levels, so that you should consume meat, fish, eggs and vegetables that are rich in starch to contribute this vitamin to your body.
B5: This vitamin is present in chicken, avocados, eggs, vegetables and dairy products, and is responsible for the process of burning fat and carbohydrates of metabolism.
B6, B7 and B8: Vitamin B6 is responsible for the correct production of red blood cells, and increases muscle mass, while vitamins B7 and B8 or biotin convert proteins, fats and carbohydrates into energy, being found in pork, chocolate and dairy products.
B9 and B12: Vitamin B9 is the known “folic acid” which prevents mutations in the DNA, and it is found in citrus fruits, avocado, beans or lentils, while vitamin B12 favors the functioning of the brain and the circulatory system.
Vitamin C: This vitamin is present in citrus juice such as orange, lemon and tangerine, and in vegetables such as broccoli, peppers, spinach and Brussels sprouts, in which you will find an important antioxidant power and the strengthening of the immune system. It is the vitamin that favors the absorption of iron, contributing to muscle and tissue regeneration.
Vitamin D: It is one of the main components of the bones; hence it favours calcium absorption, also having a fundamental role in the processes that happen in the muscular, nervous and immune systems. An important fact is that it is produced naturally in the body when exposed to the sun, although this should not be abused due to the effects on the skin. Therefore, you should also eat foods with salmon, cheese, egg yolk, milk, yogurts, orange juice, soybeans, and so on.
Vitamin E: This is one of the vitamins that contains more antioxidants, which slow aging and help prevent chronic diseases. It is even being used for the prevention of mental illness such as Alzheimer’s or dementia. To contribute this vitamin to your body, you must eat foods such as hazelnuts, chard, and sunflower oil in small amounts.
Vitamin K: It is present in green leafy vegetables and dried or fresh herbs, fulfilling a basic role in the functioning of the heart, bone development, and it also optimizes insulin levels.
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