Types of vitamins: functions and benefits for your body

Vitamins are organic compounds with a very heterogeneous structure. They are essential for the body, growth, health and emotional balance.

Unlike other nutrients, for example, proteins, carbohydrates or fats, they do not provide energy, but they are essential within the body for energy maintenance.

Functions of vitamins
Vitamins must be ingested through the diet to avoid deficiencies, but there is no food that contains all the vitamins, so it is necessary to combine the different food groups to be well nourished and meet the requirements of these substances.

Vitamins are nutrients that the body needs to assimilate other nutrients and, in summary, the functions of these substances are:

Participate in the formation of chemicals in the nervous system and participate in the formation of hormones, red blood cells and genetic material
Regulate metabolic systems
They are necessary for growth and health
Most vitamins present in food can be eliminated when cooked or for the same effect of light, so it is advisable to eat these fresh products.

 Classification of vitamins
Vitamins can be classified into two types: water-soluble and fat-soluble.

Water-soluble vitamins
Water-soluble vitamins dissolve in water and are present in the watery parts of food. They are absorbed by simple diffusion or active transport. Its excess is excreted in the urine and the body does not have the capacity to store them, so they are easily eliminated. It is necessary to consume them daily, and they can be obtained from fruits, vegetables, milk and meat products.

The water-soluble vitamins are:

Vitamin C or ascorbic acid
Vitamin B1 or Thiamine
Vitamin B2 or Riboflavin
Vitamin B3 or Niacin
Vitamin B5 or pantothenic acid
Vitamin B6 or Pyridoxine
Vitamin B8 or Biotin
Vitamin B9 or Folic acid
Vitamin B12 or Cyanocobalamin

Fat-soluble vitamins
These vitamins dissolve in oils and fats and are found in the liposoluble parts of food. They are transported in lipids and are difficult to eliminate. They are obtained from fruits, vegetables, fish, egg yolks and some nuts.

The fat-soluble vitamins are:

Vitamin A or Retinol
Vitamin D or Calciferol
Vitamin E or a-tocopherol
Vitamin K or fitomenadione
Functions of vitamins
The functions of both water-soluble and fat-soluble vitamins are:

Vitamin A
Participates in reproduction, protein synthesis and muscle differentiation. It prevents night blindness and is necessary to maintain the immune system and to maintain the skin and mucous membranes.

Nutritional needs 0.8-1mg / day
Some sources of vitamin A are:

Carrot
Spinach
Parsley
Tuna
Beautiful
cheese
Yolk
pumpkin
Chard
Apricot

 Vitamin B1
It is part of a coenzyme that intervenes in the energy metabolism, therefore, it is necessary to obtain carbohydrates and fatty acids (ATP). Likewise, it is essential for the functioning of the nervous system and the heart.

Nutritional needs: 1.5-2mg / day.
Some sources of vitamin B1 are:

meats
Eggs
Cereals
Nuts
Vegetables
Yeast
Pipes
Peanuts
Chickpeas
Lentils

Vitamin B2
It is also involved in the release of energy and is related to the maintenance of good eye health and skin. Your deficit causes skin problems (for example, dermatitis) and eye symptoms.

Nutritional needs: 1.8mg / day
Some sources of vitamin B2 are:

cheese
Coconut
Mushrooms
Eggs
Lentils
Cereals
Milk
Meat
Yeast
Almonds

 Vitamin B3
It is part of two coenzymes (NAD and NADP) and, therefore, is another vitamin involved in the energy metabolism of carbohydrates, amino acids and lipids. Its deficit causes a disease called "pellagra", with symptoms such as skin, digestive and nervous problems (mental confusion, delirium, etc.).

Nutritional needs: 15mg / day
Some sources of vitamin B3 are:

Wheat
Yeast
Liver
Almonds
Mushrooms
Meat
Salmon
Tuna
Green peas
Nuts

Vitamin B5
This vitamin intervenes in different stages of the synthesis of lipids, neurotransmitters, thyroid hormone and haemoglobin. In addition, it helps with the regeneration of tissues. Its deficit is associated with two diseases: megaloblastic anaemia and neuropathy.

Nutritional needs: 50mg / day
Some sources of vitamin B5 are:

Beer yeast
Royal jelly
Egg
Mushrooms
Avocado
Cauliflower
Cereals
Peanuts
Nuts
Meat

Vitamin B6
It participates in the metabolism of proteins and fatty acids, the formation of haemoglobin and nucleic acids (DNA and RNA) . It facilitates the release of glycogen from the liver to the muscles. Determinant in the regulation of the central nervous system.

Nutritional needs: 2.1mg / day
Some sources of vitamin B6:

Lentils
Chickpeas
Chicken
Pork
Banana
Cereals
Liver
Nuts
Avocado
Eggs

Vitamin B8
It is necessary for the skin and circulatory system, participates in the formation of fatty acids, helps in the disintegration of carbohydrates and fats to maintain stable body temperature and optimal energy levels. The stimulator of the growth of healthy cells.

Nutritional needs: 0.1mg / day
Some sources of vitamin B8 are:

Nuts
Peanut
Liver
Kidney
Chocolate
Egg
Cauliflower
Mushrooms
Hazelnuts
Bananas

Vitamin B9
Necessary for the formation of cells and DNA, and it is important for the first month of training. Acts together with vitamin B12 and vitamin C in the use of proteins. It helps to maintain the formation of the intestinal tract.

Nutritional needs: 0.3mg / day
Some sources of vitamin B9 are:

Lettuce
Carrot
Parsley
Tomato
Spinach
Nuts
Eggs
Milk
Fish
Liver

 B12 vitamin
Essential for the creation of blood cells in the bone marrow. It helps to prevent anaemia and is necessary for the functioning of the nervous system.

Nutritional needs: 0.0005mg / day
Some sources of vitamin B12 are:

Carrot
Tomato
Nuts
Eggs
Milk
Fish
Spinach
Lettuce
Beer yeast

 Vitamin C
Vitamin C is necessary for the synthesis of collagen, healing, absorption of iron of vegetable origin and, in addition, it is an antioxidant.

Nutritional needs: 60-70mg / day
Some sources of vitamin C are:

Kiwi
Blackberries
Orange
Lemon
Spinach
Parsley
Broccoli
Strawberries
Leek
Tomatoes
Vitamin D
Vitamin D is related to sunbathing because it is obtained mainly by the action of ultraviolet rays (solar rays). The deficiency of this vitamin causes caries in the teeth and bone malformations. Therefore, its fundamental role is the mineralization of the bones, because it favours the intestinal absorption of calcium and phosphorus.

Nutritional needs: 0.01mg / day
In addition to the solar importance in the acquisition of this protein, some sources of vitamin D are:

Blue Fish
Yolk
Liver
Egg
Mushrooms
Milk
Yoghurt
Vitamin E
Vitamin E is an antioxidant that participates in the protection of lipids, therefore, it has a protective effect on cell membranes. In addition, it inhibits the synthesis of prostaglandins.

Nutritional needs: 0.08mg / day
Some sources of vitamin E are:

Vegetable oils
Liver
Nuts
Coconut
Soy
Avocados
Blackberries
Fish
Whole grains

Vitamin K
This vitamin is determinant for the synthesis of numerous coagulation factors since it reacts with some proteins responsible for the process. It is not necessary to store it in large quantity because during its performance it is regenerated.

Nutritional needs: 01.mg/day
Some sources of vitamin K are:

Alfalfa
Liver of fish
Cauliflower
Yolk
Soy oil

Comments

  1. Albert28 August 2019 at 02:09

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  6. Albert29 July 2020 at 00:48

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  7. Albert19 August 2020 at 03:51

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  9. Albert14 October 2020 at 21:59

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  10. Albert31 May 2021 at 23:23

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  11. Albert15 March 2022 at 02:56

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  12. Albert10 May 2022 at 03:22

    This is one of the most important parts of the entire marketing plan, so be sure to take your time and be as clear as possible. After you perfect your executive summary, it’s time to outline your marketing goals. Starting your marketing plan off on the right foot is important. You want to pull people into your amazing plan for marketing domination. An overview of your business’s marketing and advertising goals.
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    ReplyDelete
  13. Albert1 July 2022 at 22:44

    This comment has been removed by the author.

    ReplyDelete
  14. Albert5 September 2023 at 18:37

    The worth we are trying to predict, say, ‘y’, is whether or not or not the image is a cat or a canine. This value may be expressed as a function of the enter variables/input vectors. Our major goal is to make this predicted worth as near the actual worth.
    The objective of the game is for one network to imitate a photo, and trick its opponent into believing it's actual. The recreation is performed till the close to excellent picture tricks the opponent. GAN offers a method to good a product (and has also begun being utilized by scammers). However, as I mentioned above, we want to improve this mannequin and we have to verify its performance.
    Prior to 2008, boosting the coaching to a satisfactory extent was achieved by utilizing GPUs. Usually, days or weeks are needed for a training session, even with GPU help. By contrast, a number of optimization strategies were developed to reduce the intensive studying time.
    The report criticized the failure of synthetic intelligence research to stay as much as its sensational claims. Interestingly, Lighthill additionally identified how specialised programs (or people) carried out better than their “AI” counterparts, and had no prospects in real-world environments. Consequently, AI analysis funding was slashed by the British government. Smart chess playing applications take years to construct, whereas Giraffe was built in seventy two hours with a neural community. https://www.reviewengin.com/artificial-intelligence/

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Antalgin: what it is,

Antaglin is a blue pill, which can be easily found in the pharmacy and whose purchase, in fact, does not require to be performed under the proper medical prescription. Despite its active  ingredient  is naproxen, you probably know it under its brand name: Antalgin. It basically consists of a   non-steroidal anti-inflammatory drug   (NSAID), which is why it is part of a broad group of drugs commonly and medication used for the treatment of inflammation, pain, and fever. In fact, among these, the most popular active ingredients undoubtedly are ibuprofen and acetylsalicylic acid. What is Antalgin and what is it for? It is a medicine known precisely under this name, but whose active principle is naproxen (specifically,   naproxen sodium ). Precisely, to contain naproxen in the form of salt tends to be absorbed more quickly than other formulations that contain only naproxen (as is the case of Naprosyn), hence when consumed the affected person feels a quick relief for their symp
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