Vitamins

Vitamins - substances so important to the body - were discovered less than a hundred years ago. Today we know a lot about vitamins, but certainly not everything. There is no doubt, however, that vitamins are essential for your he alth. Due to their solubility, vitamins are divided into fat-soluble and water-soluble. What are the functions of vitamins in the body? The need and sources of vitamins in food.

Vitamins are nutrients needed for the proper functioning of the living organism.The human body - with some exceptions - is not able to itselfvitaminsproduce, they must be supplied through the food. Here is an overview of thevitaminsessentials for life.

Vitamin B3 (niacin) - pretty skin

Vitamin B3 keeps the skin in good condition and gives it a nice color as it improves blood flow in the vessels. It lowers blood pressure, prevents migraines, and relieves headaches. It cooperates in the synthesis of sex hormones. A deficiency of thisvitamin , also known as niacin, can cause adverse changes in the psyche, as this vitamin is necessary for the proper functioning of the brain and peripheral nervous system.

Main sources:

• nuts peanuts,
• wheat bran,
• liver,
• oily fish,
• poultry,
• dried peaches.

The daily requirement is provided by e.g. a portion of smoked salmon.

Vitamin B2 (riboflavin) - strong mucous membranes

Vitamin B2 regulates the functioning of mucous membranes and the epithelium of blood vessels, plays an important role in the formation of red blood cells. People who live under stress need more of thisvitaminbecause it helps to excrete excess adrenaline.

Main sources:

• mushrooms,
• meat,
• liver,
• milk,
• oily fish,
• legumes.

The daily requirement will cover e.g. a soft-boiled egg, a small portion of cottage cheese and a glass of milk.

Vitamin A (retinol) - good eyesight

Retinol prevents the so-called night blindness and helps in the treatment of eye diseases. It affects the functioning of the thyroid gland, increases resistance to infections, strengthens the mucous membranes of the nose, throat, lungs and intestines. It comes in two forms: as retinol in animal products (its overdose ishazardous to he alth) andbeta-carotenein plant products.

Main sources:

• egg yolks,
• whole milk and its products,
• liver,
• oily sea fish,
• fruits and vegetables of red, orange and green color.

Daily requirement: will cover e.g. a portion of boiled carrot.

Vitamin B1 (thiamine) - living intellect

Vitamin B1 is essential for the proper functioning of the nervous system. It speeds up wound healing, relieves pain and reduces the risk of mosquito bites.

Main sources:

• yeast,
• eggs,
• cereal grain,
• sunflower seeds,
• dried fruit,
• nuts.

The daily requirement will be provided, for example, by a portion of liver with buckwheat.

Vitamin B6 (pyridoxine) - smooth skin

This is one of thevitaminsimportant for the skin - but not only.VitaminThis soothes skin irritations and helps fight acne, because it regulates the work of the sebaceous glands. Vitamin B6 is essential for the production of red blood cells, antibodies and hormones. It increases the body's immunity and has a positive effect on the nervous system.

High doses of vitamin B6 reduce premenstrual tension and relieve menstrual pain.

Main sources:

• cereal grains,
• bananas,
• nuts,
• fish,
• poultry,
• milk,
• avocado.

The daily requirement is provided by e.g. a banana milkshake and 4-5 walnuts.

Vitamin B9 (folic acid) - a he althy pregnancy

Folic acid prevents severe birth defects in the fetus as it is involved in cell division (making DNA and RNA). It is essential for the production and maturation of red blood cells. Participates in the synthesis of many amino acids.

With the participation of folic acid, the so-called Happiness hormones - serotonin, which has a calming and calming effect, and norepinephrine, which gives energy during the day.

Main sources:

• yeast,
• liver,
• sprouts,
• spinach,
• egg yolk,
• lettuce,
• asparagus,
• broccoli,
• whole grain cereals.

The daily requirement will cover e.g. a serving of spinach seasoned with an egg and sprinkled with wheat germ, or a plate of steamed broccoli and two slices of whole grain bread.

Vitamin C (ascorbic acid) - good immunity

Vitamin C is one of the most powerful antioxidants. Detoxifies the body, stimulates immunity and protectsheart. It takes part in the production of collagen and basic proteins, in the metabolism of fats, cholesterol and bile acids. It has bacteriostatic and bactericidal properties against certain microorganisms. It is also worth remembering that vitamin C improves iron absorption, so it is recommended in the case of ailments such as anemia - when the doctor prescribes a preparation containing iron or recommends a diet rich in this element.

Note: Taking too high doses of synthetic vitamin C promotes the formation of stones in the kidneys.

Main sources:

• rosehips,
• blackcurrant,
• peppers,
• Brussels sprouts,
• cauliflower,
• spinach,
• strawberries,
• kiwi,
• citrus,
• tomatoes.

Daily requirements can be satisfied by e.g. a small pepper or a glass of blackcurrant juice.

Vitamin E (tocopherol) - longer youth

Tocopherol is an extremely powerful antioxidant - it prevents free radicals from destroying collagen fibers, which determine skin firmness. It renews intercellular lipids, called skin cement, and strengthens blood vessels.

It is responsible for the proper functioning of the reproductive organs, participates in the production of red blood cells.

Main sources:

• cold-pressed vegetable oils,
• almonds,
• peanuts and walnuts,
• lettuce,
• cabbage,
• sprats,
• butter.

Daily requirements can be satisfied, for example, with cabbage salad generously sprinkled with almond flakes or 3 tablespoons of cold pressed soybean oil.

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Author: Time S.A

Take advantage of the convenient online diets of the He alth Guide, also developed for people struggling with vitamin and micronutrient deficiencies. A carefully selected diet plan will respond to your individual nutritional needs. Thanks to them you will regain he alth and improve your well-being. These diets are developed in accordance with the latest recommendations and standards of research institutes.

Find out more

Vitamin D (calciferol) - he althy bones

Vitamin D regulates the absorption of calcium and phosphorus from the intestines, inhibits the excretion of calcium, takes care of the proper condition of bones and teeth. It affects the nervous system and muscle contractions, including the heart. It soothes inflammation of the skin, regulates insulin secretion, and affects the bone marrow cells that produce defense cells.

It includes a group of almost 16 different compounds, incl. provitamin D2 (it is found in plants) and provitamin D3 (it is present).The transformation of these provitamins into vitamins D2 and D3 takes place in the skin, and their further transformation takes place in the liver.

Main sources:

• tran,
• fish,
• milk and its products.

Daily requirement varies depending on age (higher in children), season (lower in summer), diet (mutual proportion of calcium and phosphorus). It is assumed that on a sunny day it is enough to walk for 15 minutes in order for the skin to build up the right amount of vitamin D. In the winter season you should eat a portion of sea fish 2-3 times a week. For newborns and infants, the dose is determined by the doctor.

Find out more:

Vitamin D - dosage for infants, children and adults. Standards of consumption of vitamin D, vitamin D - food sources. Occurrence of vitamin DITAMIN D - symptoms and effects of vitamin D deficiency and excess

Vitamin K (phylloquinate) - strong blood vessels

Vitamin K is involved in the blood clotting process, seals the endothelium of blood vessels and reduces their fragility, prevents the formation of spider veins and improves skin tone. It reduces excessive menstrual bleeding. It has antibacterial, antifungal, anti-inflammatory and analgesic properties.

Vitamin K is a group of compounds that include: vitamin K1 (its source is food), K2 (produced by intestinal bacteria) and K3 (produced artificially).

Main sources:

• kale,
• spinach,
• Brussels sprouts,
• broccoli,
• lettuce,
• cress,
• cauliflower,
• tomatoes.

Daily requirement provide e.g. a salad of tomato, kale and spinach leaves.

Vitamin B5 (pantothenic acid) - thick hair

Pantothenic acid has a great impact on hair growth and pigmentation, accelerates the regeneration of skin cells and mucous membranes. Participates in the production of antibodies and controls the work of hormones. Vitamin B5 deficiency is rare and affects people who mainly eat cooked foods, white bread and use a lot of sugar.

Main sources:

• liver,
• red meat,
• fish,
• eggs,
• wheat bran,
• ripened cheeses,
• nuts.

Daily requirement: provide e.g. a portion of roasted chicken or a handful of hazelnuts.

Vitamin B12 (cobalamin) - proper fat burning

Vitamin B12 participates in the formation of red blood cells (prevents anemia and pernicious anemia) and genetic material (DNA and RNA synthesis). It has a great influence on the metabolism of fatsand carbohydrates, the functioning of the nervous system, prevents growth disorders.

The reserves of vitamin B12 accumulated in the liver of a he althy person are sufficient to cover the body's needs for 3 years. Vegetarians and people with intestinal malabsorption are at risk of vitamin deficiency.

Main sources:

• liver,
• fish,
• meat,
• milk,
• egg yolk.

Daily requirements provide half a cup of milk or a hard-boiled egg.

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