Types Of Vitamins: Functions And Benefits For Your Body
Vitamins are organic compounds with a very heterogeneous structure They are essential for the body, growth, health and emotional balance.
Unlike other nutrients, for example, proteins, carbohydrates or fats, they do not provide energy, but are essential within the body for energy maintenance.
Vitamins must be ingested through the diet to avoid deficiencies, but no food contains all the vitamins, so It is necessary to combine the different food groups to be well nourished and cover the requirements of these substances.
Vitamins are nutrients that the body needs to assimilate other nutrients and, in summary, the functions of these substances are:
Most vitamins present in foods can be eliminated by cooking or by the same effect of light, so it is advisable to eat these products fresh.
Classification of vitamins
Vitamins can be classified into two types: water-soluble and fat-soluble.
Water-soluble vitamins
Water-soluble vitamins dissolve in water and are present in the watery parts of foods They are absorbed by simple diffusion or active transport. Their excess is excreted through urine and the body does not have the capacity to store them, so they are easily eliminated. It is necessary to consume them daily, and they can be obtained from fruits, vegetables, milk and meat products.
The water-soluble vitamins are:
Fat-soluble vitamins
These vitamins dissolve in oils and fats and are found in the fat-soluble parts of foods They are transported in lipids and are difficult to eliminate. They are obtained from fruits, vegetables, fish, egg yolks and some nuts.
The functions of both water-soluble and fat-soluble vitamins are:
Vitamin A
Participates in reproduction, protein synthesis and muscle differentiation It prevents night blindness and is necessary to maintain the immune system and to maintain the skin and mucous membranes.
Some sources of vitamin A are:
Vitamin B1
It is part of a coenzyme that intervenes in energy metabolism Therefore, it is necessary to obtain carbohydrates and fatty acids (ATP). Likewise, it is essential for the functioning of the nervous system and the heart.
Nutritional needs: 1.5-2mg/day.
Some sources of vitamin B1 are:
meats
Eggs
Cereals
Nuts
Legumes
Yeast
Pipes
Peanuts
Chickpeas
Lentils
Vitamin B2
It is also involved in the release of energy and is related to maintaining good eye and skin health Its deficiency causes skin problems (for example, dermatitis) and eye symptoms.
Nutritional needs: 1.8mg/day
Some sources of vitamin B2 are:
Cheese
Coconut
Mushrooms
Eggs
Lentils
Cereals
Milk
Meat
Yeast
Almonds
Vitamin B3
It is part of two coenzymes (NAD and NADP) and, therefore, is another vitamin that participates in energy metabolism of carbohydrates, amino acids and lipids. Its deficiency causes a disease called “pellagra”, with symptoms such as: skin, digestive and nervous problems (mental confusion, delirium, etc.).
Nutritional needs: 15mg/day
Some sources of vitamin B3 are:
Wheat
Yeast
Liver
Almonds
mushrooms
Meat
Salmon
Tuna
Peas
Nuts
Vitamin B5
This vitamin intervenes in different stages of the synthesis of lipids, neurotransmitters, thyroid hormone and hemoglobin Additionally, it helps with tissue regeneration. Its deficiency is associated with two diseases: megaloblastic anemia and neuropathy.
Participates in the metabolism of proteins and fatty acids, the formation of hemoglobin and nucleic acids (DNA and RNA) Facilitates the release of glycogen from the liver to the muscles. Determinant in the regulation of the central nervous system.
Nutritional needs: 2.1mg/day
Some sources of vitamin B6:
Lentils
Chickpeas
Chicken
Pig
Banana
Cereals
Liver
Nuts
Avocado
Eggs
Vitamin B8
It is necessary for the skin and circulatory system , participates in the formation of fatty acids, helps in the disintegration of carbohydrates and fats to maintain stable body temperature and optimal energy levels. Healthy cell growth stimulator.
Nutritional needs: 0.1mg/day
Some sources of vitamin B8 are:
Walnuts
Peanut
Liver
Kidney
Chocolate
Egg
Cauliflower
mushrooms
Hazelnuts
bananas
Vitamin B9
Necessary for the formation of cells and DNA, and is important for the first month of formation It acts together with vitamin B12 and vitamin C in the utilization of proteins. Contributes to maintaining the formation of the intestinal tract.
Nutritional needs: 0.3mg/day
Some sources of vitamin B9 are:
Lettuce
Carrot
Parsley
Tomato
Spinach
Nuts
Eggs
Milk
Fish
Liver
B12 vitamin
Essential for the creation of blood cells in the bone marrow It helps prevent anemia and is necessary for the functioning of the nervous system.
Nutritional needs: 0.0005mg/day
Some sources of vitamin B12 are:
Carrot
Tomato
Nuts
Eggs
Milk
Fish
Spinach
Lettuce
Beer yeast
Vitamin C
Vitamin C is necessary for collagen synthesis, healing absorption of iron of plant origin and, in addition, it is an antioxidant.
Vitamin D is related to sunbathing because it is obtained mainly through the action of ultraviolet rays (Sun rays). Lack of this vitamin causes tooth decay and bone malformations. Therefore, its fundamental role is the mineralization of bones, because it promotes the intestinal absorption of calcium and phosphorus.
Nutritional needs: 0.01mg/day
In addition to the solar importance in the acquisition of this protein, some sources of vitamin D are:
Blue Fish
Yolk
Liver
Egg
Mushrooms
Milk
Yoghurt
Vitamin E
Vitamin E is an antioxidant that participates in the protection of lipids , therefore, has a protective effect on cell membranes. In addition, it inhibits the synthesis of prostaglandins.
Nutritional needs: 0.08mg/day
Some sources of vitamin E are:
Vegetable oils
Liver
Nuts
Coconut
Soy
Avocados
Blackberries
Fish
Whole grains
Vitamin K
This vitamin is decisive for the synthesis of numerous coagulation factors , since it reacts with some proteins responsible for the process. It is not necessary to store it in large quantities because it regenerates during its operation.
