These are the essential vitamins that should not be missing from the diet

These are the essential vitamins that should not be missing from the diet

Vitamins are crucial in nutrition as they play a leading role in cellular function, growth and normal human development, among many other functions.

According to the United States National Library of Medicine, there are 13 essential vitamins that offer a range of health benefits, so they should be included in your diet on a regular basis.

Vitamins are divided into two groups: fat-soluble and water-soluble. The former are stored in the liver, adipose tissue and muscles of the body; They are A, D, E and K. In the latter case, they are not stored in the body and this list includes: Vitamin B-1 (thiamine), B-12 (cyanocobalamin), B-6, B-2 (riboflavin), B-5 ​​(pantothenic acid) , B-3 (niacin), B-9 (folate, folic acid), B-7 (biotin) and vitamin C.

These nutrients must be consumed because, among other things, they help stimulate the immune system, prevent or delay certain types of cancer, strengthen teeth and bones, absorb calcium, keep the skin healthy, help the body make proteins and Metabolize carbohydrates, support blood circulation and health and, according to information from the specialist media, contribute to the function of the brain and nervous system Medical NewsToday.

According to experts, when a person includes products such as vegetables, fruits and lean proteins in their diet, they can get all the vitamins their body needs. However, if these foods are not consumed regularly, deficiency symptoms can occur, so it may be important to take vitamin supplements.

His tasks?

Each vitamin plays an important role, and according to the National Library of Medicine, these are the most important:

1. Vitamin A: Helps form and maintain healthy teeth, bones and soft tissues, mucous membranes and skin. This vitamin is found in dark fruits, green vegetables, egg yolks and dairy products.

2. Vitamin D: This vitamin is produced by the body after sun exposure. It helps the body absorb calcium, a mineral necessary for the normal development and maintenance of healthy teeth and bones. The foods that contain it are: oily fish, cod liver oil, cereals and fortified dairy products.

3. Vitamin E: It’s an antioxidant that helps the body make red blood cells and use vitamin K. Some sources of this vitamin are: avocado, dark green leafy vegetables, oils, seeds and nuts.

4. Vitamin K: It is necessary for the clotting process. Some studies suggest it is important for bone health; It is found in grains, green leafy vegetables, fish, beef and eggs.

5. Vitamin C: It is an antioxidant that benefits teeth and gums. This vitamin helps the body absorb iron and maintain healthy tissues; It is also important for wound healing and can be found in citrus fruits, spinach and strawberries, among others.

6. Vitamin B6: It helps form red blood cells and maintain brain function and is found in avocados, bananas, legumes, nuts, among others.

7. Vitamin B12: Like the other B vitamins, this is also valuable for the metabolism. It also helps in red blood cell formation and the maintenance of the central nervous system. It can be consumed in meat, eggs, milk and seafood.

8. Biotin: It is important for the metabolism of proteins and carbohydrates, as well as the production of hormones and cholesterol. Some foods that contain it are chocolate, egg yolks, legumes and milk.

9. Niacin: Helps maintain healthy skin and nerves. In high doses, it also has a cholesterol-lowering effect. It can be found in avocado, eggs, fortified breads and cereals, fish, and lean meats.

10. Folic Acid: contributes to the formation of red blood cells. It is necessary for the production of DNA that controls cell growth and function. Foods like asparagus, beets, lentils, beans, and green leafy vegetables contain it.

11. Vitamin B5: It is important for the metabolism of food. It also plays a role in the production of hormones and cholesterol.

12. Vitamin B2: it works in conjunction with the other B vitamins and is important for body growth and red blood cell production.

13. Thiamine: It helps cells convert carbohydrates into energy and can be obtained by consuming milk, eggs, bread, cereals, among others.

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