Vitamins are organic substances found in food and are essential in the metabolic processes that take place in nutrition of living beings.
Contrary to popular belief, vitamins do not provide any energy to our body, but without them the human body can not get energy items supplied appliances for food. Vitamins should be given by a food and that most can not make the human body. Still, there are several exceptions to this rule, as the case of vitamin D that can occur in the skin with sun exposure and vitamin K, B1, B12 and folic acid, which is manufactured in small quantities in the intestine through bacterial flora.
DlETA IS THE KEY
Follow a healthy balanced diet is essential to not show signs of lack of vitamins, or its opposite effect , which is the hypervitaminosis. For this reason, as a general rule, should not be necessary additional contributions. Yet, in special states in increasing the intake of vitamins, including pregnancy, lactation, infancy or old age may be recommended extra amounts of vitamins, but you always have to do it by prescription.
As for its beneficial effects, in recent years there have been numerous studies suggest that vitamins A, E and C may play a fundamental role in the prevention against diseases such as Alzheimer's, Parkinson's disease and macular degeneration of the center of the retina that affects sight, especially for seniors.
Please note
Two large groups
There are two main groups vitamins, which are classified according to food in which
found and the ability to dissolve them.
Iiposolubles The vitamins A, D, E and K, are those that dissolve fats and oils. They are stored in the liver and adipose tissue. If consumed in excess (ie more than 10 times the recommended daily amount) may be toxic. Hence the special importance of avoiding vitamin supplements without a prescription.
On the other hand, soluble vitamins, C, H and B complex are those that dissolve in water. For this reason, many foods rich in these vitamins do not give us the same amount contained initially after cooking.
For Moreover, water-soluble vitamins are not stored in the body, unlike fat-soluble, so its contribution must be almost daily. EI excess water soluble vitamins excreted in urine as has no toxic effect on high their intake.
Food essential to receive a proper supply of vitamins
Besides adequate supply of protein, carbohydrates and other essential elements for the functioning of our body, the foods we consume every day should contain the necessary vitamins so you do not need additional input from them. In large groups, these foods are:
• Grains and legumes : They provide both soluble and water soluble vitamins and should be one of the key pillars of power healthy and balanced.
• Fruit: Varied and unpeeled. It is rich mainly in water-soluble vitamins.
• Vegetable : Provides mainly water-soluble vitamins, especially if consumed raw, since cooking reduces substantially the amount of water soluble vitamins provided, which are dissolved in water to prepare. Some vegetables are also a good source of soluble vitamins.
• Eggs; dairy products, provides generous amounts of vitamins, especially fat-soluble, being a critical input for proper calcium metabolism in our body. Fundamental to a balanced diet and vegetarian diets can be deficient in vitamins and in special periods such as childhood, pregnancy or breastfeeding.
• oils and nuts: These are the main source. soluble vitamins, but we must consume them in moderation because of their high caloric content.
• Bluefish : Rich in soluble vitamins and water-soluble, it is a healthy source of vitamins and polyunsaturated fatty acids.
• Red meat and offal : Contains lots of vitamins mainly soluble but must consume them in moderation because they are high in cholesterol and saturated fats.
The most important vitamins
Vitamin A is especially present in organ meats, carrots, spinach, parsley, butter, potatoes, soybean oil, tuna, cheese and eggs. Its main function is to protect the skin and the proper functioning participa.en della retina and in the development of enzymes, sex and adrenal hormones. Its deficiency causes night blindness, dry eyes and skin and mucosal disease.
Vitamin D is found in oily fish, fatty cheeses, margarine, mushrooms, eggs and dairy products. Forms in the skin after sun exposure, so in sunny countries do not need the food intake of the vitamin. Its deficit may cause softening of the bones, dental caries and rickets.
Vitamin E plays an essential role as an antioxidant and the reproduction of some animals. Its deficit may cause anemia, muscle wasting and impaired reproduction. Is present in olive oil, soybean, sunflower, corn, nuts such as hazelnuts, almonds, peanuts and nuts, fruits like coconut, wheat germ and corn or soybean sprouts.
Vitamin K ensures the functioning of blood clotting. It is synthesized in part by the intestinal flora, so that prolonged administration of antibiotics can lead to a relative deficiency of this vitamin by destroying the bacterial flora, and its deficiency may cause nosebleeds and digestive tract.
The Vitamin C ensures the transport of oxygen and absorption of iron and folic acid, among others. It also has a role in liver detoxification. Foods rich in vitamin C are fruits such as kiwi, guava, black currant, persimmon, lemon, strawberry or orange vegetables such as red pepper, parsley, spinach, cabbage and Brucella cauliflower.
Vitamin H involved in the metabolism of carbohydrates, and fat to make glucose. Partly caused by the intestinal flora and is also present in nuts, fruits, milk and yeast, so its deficiency is extremely rare in our environment.
These vitamins are essential for the development of the metabolic functions of our body. The most important of all B vitamins are:
B1, present in cereals and grains, which is involved in metabolism carbohydrates for obtain glucose, which is the main food of the cells.
B2, which is involved in the processes of cellular respiration, liver detoxification and maintenance of the myelin that covers nerves, among others. Found in organ meats, brewer's yeast, fatty cheeses, coconut, mushrooms, eggs and lentils, among others.
B3, present in the egg yolk and whole grains, which is involved in cellular metabolism of carbohydrates and fats.
B5, which participates in the same functions as the previous one and can be found in the viscera, egg yolk, brewer's yeast and whole grains.
B6, essential in the metabolism of proteins and present in most plant and animal foods, especially oily fish, lentils, chickpeas, chicken, beef and bananas.
B12, which is involved in tissue repair, the
growth and body development and the formation of red blood cells. It is found in foods animal and can be stored in the liver, so it does not necessarily need a daily intake, although in special states such as pregnancy and lactation may increase your requirements.
Source: Cooking Healthy and Natural
Dr. Marta Diaz, physician specializing in cardiology
B2, which is involved in the processes of cellular respiration, liver detoxification and maintenance of the myelin that covers nerves, among others. Found in organ meats, brewer's yeast, fatty cheeses, coconut, mushrooms, eggs and lentils, among others.
B3, present in the egg yolk and whole grains, which is involved in cellular metabolism of carbohydrates and fats.
B5, which participates in the same functions as the previous one and can be found in the viscera, egg yolk, brewer's yeast and whole grains.
B6, essential in the metabolism of proteins and present in most plant and animal foods, especially oily fish, lentils, chickpeas, chicken, beef and bananas.
B12, which is involved in tissue repair, the
growth and body development and the formation of red blood cells. It is found in foods animal and can be stored in the liver, so it does not necessarily need a daily intake, although in special states such as pregnancy and lactation may increase your requirements.
Source: Cooking Healthy and Natural
Dr. Marta Diaz, physician specializing in cardiology
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