Vitamins are by definition a micronutrient, that is, they are compounds that in small quantities are essential for the proper functioning of our body. To preserve health, it is essential to cover the quota of each one of them, that is why we propose: tell me what vitamin you are looking for and I will tell you what foods to add to your dietto guarantee its inclusion in the daily table.
water soluble vitamins
Within the vitamins we can find two large groups: those water soluble or water soluble and those soluble in lipids or fats. Among the first we find vitamin C and all the vitamins of group B.
Vitamin C, a recognized antioxidant not so easy to obtain
The vitamin C It is one of the most popular vitamins, linked to the body’s defenses largely due to its antioxidant effect.
It is a very volatile vitamin, which oxidizes relatively easily and at the same time is not widely distributed in food.
To obtain it, we must first of all go to foods of plant origin, especially fresh and in their natural state. They are excellent sources of vitamin C. green leaves, the citrus, the cabbage, the Peppers, the guava and some herbs and spices that we can use as condiments, for example, parsley, coriander, bay leaf, saffron and to a lesser extent thyme, cumin and rosemary as well as chili powder and dried tarragon.
But above all, we must consider that to obtain vitamin C and guarantee its daily quota it is essential that fruits and vegetables are not lacking in the usual diet.
Vitamin B1 or thiamine, essential for the nervous system
Vitamin B1 or thiamine is a vitamin that, together with others from group B, has great influence of metabolism as well as in the functioning of the central nervous system.
It is a vitamin widely distributed among different foods of plant origin such as vegetables, the whole grains, the beer yeast or fruits and vegetables as well as in foods of animal origin such as liver, red and white meat.
Vitamin B2 or riboflavin: essential for different metabolic processes
Like other B vitamins, vitamin B2 It has a great influence on different processes that are part of the metabolism in our body.
A) Yes, It intervenes in the oxidation or burning of fats, in the processes that take place to obtain energy, to form uric acid and others.
It is easily found in foods of animal origin such as milkthe liver beef, the fish and the eggs as well as abound in green vegetables being able to be present in other foods also in minor proportions.
Vitamin B3 or niacin, key for glucose metabolism
The vitamin B3 or niacin It has a very marked influence on glucose metabolism, being important to break down this sugar in our body and obtain energy.
Likewise, it participates in the functioning of the digestive system, the skin and the nerves, being fundamental to prevent circulatory or central nervous system problemsas well as to synthesize neurotransmitters and contribute to the proper transmission of the nerve impulse.
Vitamin B3 or niacin is widely distributed in different foods of plant and animal origin, and can be obtained with the consumption of meats, nuts, legumes, whole grains O well, seeds, fruits and vegetables like green leaves.
Vitamin B5 or pantothenic acid: essential in fat metabolism
Vitamin B5, found mainly in meat, fish and eggs as well as in legumes, nuts and grains whole have a very important function in the metabolism of fats.
It is not only required to assimilate dietary fats in the body but also, to break down stored fats in the body.
On the other hand, it intervenes in the functioning of the nervous and muscular systems, and has a important in protein synthesis.
Vitamin B6 or pyridoxine, important for the functioning of our nerves
Vitamin B6 or pyridoxine is a vitamin that intervenes in many processes that help get energy of the food consumed as well as, participates in the production of red blood cells and is essential for the proper functioning of the nerves.
As it happens with other vitamins of group B, it is difficult to have a deficit of this micronutrient, since it is found in many foods, being able to find it in greater proportions in liver, nuts, whole grains, meats, fish such as tuna or salmon, cheese, banana, avocado and green leaves.
Vitamin B8, biotin or B7 key to digest and metabolize nutrients
The biotinalso called vitamin B7, B8 or vitamin H, is very important for the metabolism of carbohydrates, fats and proteins, participating in both their degradation and synthesis.
Like many other B vitamins, we can easily find it in different foods such as liver, kidney, egg yolk, cabbage, potatoes, fruit usuallymilk, nuts, legumes, fish and chicken.
Vitamin B9 or folic acid, essential to prevent anemia and take care of cardiovascular health
Folic acid, also called vitamin B9, is known for its participation in the neural tube development and its importance due to this, in pregnancy.
However, this vitamin also participates in the production of red blood cells and therefore is useful. to prevent nutritional anemiabeing also helps you to improve cardiovascular health.
We can easily find it at meats diverse, whole grains and derivatives as well as, green vegetables Dark.
Vitamin B12 or cyanocobalamin, the critical nutrient for vegans and vegetarians
The vitamin B12 or cyanocobalamin It is a vitamin that abounds in foods of animal origin, therefore its supplementation is necessary for those who follow a vegan and vegetarian diet.
predominates in meats, eggs and organ meats such as the liver or kidneys, as well as in fish and shellfish.
It intervenes in the formation of red blood cells and in the formation of DNA, being therefore important to prevent nutritional anemias but also, to take care of the functioning of the nervous system, protein synthesis, and to prevent neurological disorders and cardiovascular problems.
fat soluble vitamins
The fat-soluble or fat-soluble vitamins they are a smaller number than the water-soluble ones and among them we find vitamin A, vitamin D, vitamin E and vitamin K.
Vitamin A: for eye and skin health
Vitamin A, which we can synthesize from carotenoids in our body, has a very important in visual health as well as in the maintenance and development of structures, especially the skin, hair and others.
It has an antioxidant effect in the body and is found in foods such as fishthe Butter, the dairy products, the yolk and we can also obtain it through carotenoids widely spread in food dark green, orange, or yellow vegetables.
Vitamin D, the sunshine vitamin
Vitamin D is recognized by its synthesis in the body when we are exposed to solar radiation. However, in winter or autumn, when exposure to the sun is lower, we can obtain it from foods such as eggs, dairy, liver, fatty fish, oysters and to a lesser extent fungi and mushrooms as well as fortified cereals that can be useful in vegan diets.
Vitamin D plays a very important role in calcium metabolism and for the health of our bones. However, it also contributes to the body’s defenses, participates in the functioning of the nervous and muscular systems, as well as promotes cardiovascular health.
Vitamin E, a powerful antioxidant
Vitamin E has a antioxidant effect very marked in our body and can neutralize the effect of free oxygen radicals helping, among other things, to prevent degenerative diseases and promote muscle recovery.
can be found in vegetable seeds and oils, as well as in dark green vegetables, cabbages, dried fruits and dried fruit.
Vitamin K: the coagulation vitamin
Vitamin K is involved in different metabolic processes being useful for proper blood coagulation as well as for the distribution of calcium in the body, and the formation of bone structures.
We can easily find it in food dark green vegetables such as broccoli, spinach and chard or, in dried and dehydrated fruits.
These are all vitamins that contribute to the proper functioning of the body and the foods where you can find each of them to preserve health with its adequate intake.
In Vitónica | In addition to citrus, these are the foods that can add vitamin C to your dishes
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