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VitaminsVitamins are micronutrients necessary for metabolism and vital in our diet. The importance of vitamins is directly related to health since it has been shown that the appearance of certain diseases generates by the lack of specific vitamins. Additionally, vitamins can help prevent some chronic diseases.

Some vitamins synthesize or are produced directly by our bodies. However, they are not enough to cover the needs of the body, so it is necessary to include them in foods that contain vitamins.

Types of Vitamins

Vitamins classify into two large groups:

Fat-soluble vitamins: As their name indicates, they are not soluble in water but in fat, so they are found in foods containing fat and transported in our body together with fatty compounds. Likewise, they absorb by our body, their excesses not eliminate, and if consumed in excess, they can be toxic.

Among the fat-soluble vitamins, we find:

Vitamin A: Helps maintain good vision, helps the eyes see in the dark and promotes the growth of cells and tissues in the body. It is also an antioxidant to prevent certain diseases, including those typical of advanced ages.

Vitamin D: Promotes the stomach’s absorption of calcium and phosphorus and regulates circulating calcium in the blood. It helps deposit these minerals in bones and teeth, creation them stronger.

Vitamin K: It is related to blood clotting, and it helps to clot proteins to stop bleeding and to form proteins for the blood, bones, and kidneys.

Vitamin E: Has antioxidant and anticoagulant properties. It helps prevent the oxidation of LDL cholesterol and may reduce the danger of heart disease and conditions.

Hydrosoluble vitamins: They are soluble in water and not stored in our bodies. Its excess is constantly eliminated through urine or sweat (except vitamins B6 and B12), and its daily intake is necessary for adequate amounts. Also, these vitamins are easily destroyed or eliminated during food storage and processing, for example, when cooking in water, when storing vegetables and fruits, and when exposed to light, air, or high temperatures.

Some water-soluble vitamins are:

B complex vitamins: They play a vital role in the metabolism of carbohydrates, which are directly related to energy production. Within this group, we find vitamins B1, B2, B3, B5, B6, B9, and vitamin B12.

Ascorbic Acid or Vitamin C: It is necessary for forming and maintaining collagen and absorbing iron and folate of animal origin. It helps us maintain healthy gums, heal wounds, protect against infections, and have healthy and strong bones. Likewise, by acting as an antioxidant, it can prevent cell damage.

Foods with Vitamins

Many foods are rich in a specific type of vitamin or several, and knowing them will allow us to direct our diet toward a greater (or lesser) consumption of these substances. Some examples are:

Vitamin A. Cod liver oil and vegetables with beta-carotene.

Vitamin C. Citrus fruits and most fresh green foods.

Vitamin B1. Very present in rice bran.

Vitamin D. Oils: cod liver, olive, and sunflower.

Vitamin B2. Present in red meat, dairy, and eggs.

Vitamin E. It is found in wheat germ, unrefined vegetable oils, and green vegetables.

B12 vitamin. Typical of fatty animal foods: red meat, eggs, milk.

Vitamin K. In legumes and some tubers.

Vitamin B5. Present in meat and whole grains.

Vitamin B6. Also present in meat and dairy products, mainly.

Vitamin B3. In numerous bowls of cereal and red meats.

Vitamin B9. In almost all legumes of daily consumption.

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