You probably know that vitamins guarantee he alth and beauty, but what is the effect of each of them? Which are responsible for the condition of the nervous system, and which for sweeping away free radicals from the body? Where to find individual vitamins?
Beta-carotene (provitamin A)
Yellow color of fruits and vegetables, from which the liver producesvitaminA. Protects against the harmful effects of free radicals. It prevents the formation of them in the body and the action of those that we absorb from the environment. It lowers the level of bad cholesterol, prevents atherosclerosis, heart disease and cancer. It reduces the risk of macular degeneration (the leading cause of blindness in old age), lens damage and cataract formation. It prevents an overactive thyroid gland. It delays skin aging, facilitates acne treatment.
Where to look? Carrots, apricots, peaches, melons, pumpkin, peppers, spinach, lettuce.
Vitamin B1 (thiamin)
Needed for the synthesis of enzymes that convert carbohydrates into energy.Thiaminregulates the growth of nerve cells, calms down, protects against depression. It improves the work of the heart, supports the treatment of some forms of coronary artery disease. Increases intellectual abilities, regulates digestion. People who take diuretics (it is excreted from the body) and who drink a lot of coffee and tea (caffeine impairs absorption) must remember about providing the right amount of this vitamin.
Where to look? Green peas, beans, soybeans, sunflower seeds, potatoes.
Vitamin B2 (riboflavin)
Participates in the transformation of proteins, fats and carbohydrates. It takes part in the synthesis of thyroid hormones, which determine the metabolic rate in the body, and in the formation of immune cells that fight infections. Together with iron, it is involved in the production of red blood cells that transport oxygen to all cells of the body. It is necessary for the conversion of vitamin B6 and PP into their active forms. Strengthens the action ofantioxidants(e.g. vitamin E), which protect cells against free radicals. It improves eyesight, helps to cope with stress, prevents migraine and relieves its symptoms. It also supports the treatment of rosacea, has a beneficial effect on nails and hair.
Where to look? Avocado, spinach, sorrel, green peas, Brussels sprouts, tomatoes, raspberries, pumpkin,kale, cauliflower, lentils.
Vitamin B3 (vitamin PP, niacin)
It is necessary to convert carbohydrates into energy, regulates blood glucose levels. It sweeps away free radicals resulting from changes in the body. It plays an important role in keeping the nervous system in good condition, lowers blood pressure, and lowers cholesterol and triglyceride levels. It prevents digestive tract disorders. Helps with dizziness, tinnitus.
Where to look? Beans, peas, lentils, corn, tomatoes, spinach, black currants, melon, cherries, cabbage, potatoes, asparagus.
Vitamin B6 (pyridoxine)
Participates, among others in the synthesis of serotonin, improves mood and supports the absorption of magnesium. It is needed for the production of red blood cells. It prevents coronary artery disease and stroke, relieves symptoms of depression and premenstrual syndrome, improves sleep, and treats carpal tunnel syndrome. It brings relief during asthma attacks, soothes vomiting accompanying pregnancy.
Where to look? Peppers, bananas, potatoes, kale, beans, green peas, avocado, soybeans.
Vitamin C (ascorbic acid)
It is a powerful antioxidant and supports the action of other antioxidants, protecting against cancer and coronary artery disease. It improves immunity, preventing infections, and helps fight colds. It strengthens capillaries and cell membranes and is essential for the synthesis of collagen. It prevents bruising, speeds up wound healing, and keeps tendons and ligaments in good shape. It facilitates the synthesis of hemoglobin and the absorption of iron. It protects against cataracts and soothes allergies.
Where to look? Strawberries, currants, cranberries, gooseberries, raspberries, rhubarb, citrus, kiwi, cauliflower, chives, onion, tomatoes, turnips, red cabbage, Brussels sprouts, radishes, broccoli.
Vitamin B9 (folic acid)
Takes part in the production of cells that replace damaged or worn out ones. It prevents congenital malformations, atherosclerosis, heart disease, bone loss, cancer, mainly of the lungs, cervix, colon and anus. It relieves symptoms of depression, rheumatism, irritable bowel syndrome.
Where to look? Broccoli, lettuce, spinach, parsley root, beans, pumpkin, carrots, beetroot leaves, green peas.
Vitamin B5 (pantothenic acid)
Participates in the metabolism of fats, carbohydrates and proteins, and in the synthesis of steroid hormones. It strengthens the central nervous system, relieves the symptoms of chronic fatigue, migraines and hay fever. It ensures proper communication between the brain and the nervous system. It brings relief from indigestion.
Where to look? Potatoes, spinach, carrots, cabbage, beans,peas.
Vitamin E (tocopherol)
As a powerful antioxidant, it slows down the aging process of the body. It strengthens the immune system, reduces the harmful effects of bad cholesterol on the vessels and the heart, protecting against atherosclerosis, blood clots and heart attack. It relieves leg pain associated with poor circulation, delays the development of cataracts, Alzheimer's and Parkinson's diseases. It lowers blood sugar levels and accelerates healing. It soothes the symptoms of premenstrual syndrome.
Where to look? Nectarine, black currant, parsley, pepper, broccoli, lettuce, red and savoy cabbage, green peas, Brussels sprouts, white beans, peas.
Vitamin H (biotin)
Takes part in the synthesis of amino acids, proteins, fatty acids. Strengthens nails and hair, prevents premature baldness and graying. It facilitates the treatment of eczema and skin inflammations, and helps to maintain normal glucose levels in diabetic patients. It soothes aching muscles.
Where to look? Bananas, grapes, cauliflower, peas, spinach, onion, lettuce, beetroot, carrots, cabbage.
Vitamin K (menadione)
Ensures proper blood clotting, protects against hemorrhages, reduces menstrual bleeding. It improves calcium absorption and lowers the risk of fractures. By strengthening the bone structure, it accelerates healing after fractures and prevents osteoporosis. Protects the heart - delays the deposition of atherosclerotic plaques in the vessels and reduces the concentration of bad cholesterol.
Where to look? Lettuce, kale, beetroot, broccoli, spring onions, Brussels sprouts, chives.
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