At vitamins they are extremely important nutrients for our health and that can be obtained from our food. Without the necessary vitamins, our bodies face a series of problems ranging from skin changes, anemia, growth retardation, to neurological problems. Next, we'll talk more about the importance of vitamins.
→ Importance of vitamins in food
vitamins are moleculesorganic that are obtained by our body mainly through food. Some vitamins are also produced in our bodies, such as vitamin D and K. Vitamin K is produced by bacteria in our intestines, while vitamin D is produced when we expose our skin to sunlight.
Read too: Importance of sunscreens
One foodhealthy can ensure, in most cases, that all vitamins are available for the proper functioning of our body. A curious fact is that, unlike other nutrients, vitamins do not need to be ingested in large quantities.
It is worth noting that despite the low daily need, they are also important and not ingesting them can lead to serious health problems. The name of hypovitaminosis or avitaminosis is the lack of vitamins in our body.
Some of the problems caused by low amounts of vitamins in the body are:
Beriberi (vitamin B1 deficiency)
Anemia (vitamin B6, B9, B12 deficiency)
Vision problems (vitamin A deficiency)
Bone deformities (vitamin D deficiency)
Blood clotting problems (vitamin K deficiency)
Scurvy (vitamin C deficiency)
readalso:Recommendations for healthy eating
What foods provide vitamins?
Knowing how to choose foods is essential to provide our body with the vitamins necessary for the body to function.
In order to obtain the necessary vitamins for the proper functioning of our bodies, it is essential include in the diet, foods such as fruits, vegetables, vegetables, grains, eggs, meat, milk and derivatives. The key to everything is in one balanced diet, rich in different foods. Here are some vitamins and their food sources:
Vitamin A (retinol): found in orange vegetables, dark green vegetables, milk and dairy products, eggs and liver.
Vitamin B1 (thiamine): found in meats, leafy vegetables, legumes, mushrooms and whole grains.
Vitamin B2 (riboflavin): found in meat, vegetables, whole grains, milk and dairy products.
Vitamin B3 (niacin): found in meat, leafy vegetables, grains, nuts and eggs.
Vitamin B5 (pantothenic acid): found in meat, vegetables, whole grains, fruits and milk and dairy products.
Vitamin B6 (pyridoxine): found in meat, vegetables, whole grains and nuts.
Vitamin B7 (biotin): found in meat, vegetables, legumes and eggs.
Vitamin B9 (folic acid): found in green vegetables, legumes, whole grains and nuts.
Vitamin B12 (cobalamin): found in meat, eggs, milk and dairy products.
Vitamin C (Ascorbic acid): found in fruits such as acerola, lemon, orange, passion fruit and also in broccoli.
Vitamin D (calciferol): found in some fish, milk and dairy products, as well as egg yolks. Additionally, vitamin D can be produced by the body when the skin is exposed to sunlight.
Vitamin E (tocopherol): found in vegetable oils, seeds, whole grains and nuts.
Vitamin K (phyloquinone): found in green vegetables and, as mentioned above, is also produced by bacteria present in the intestine.
Read too:Importance of rice and beans
→ Importance of fat-soluble vitamins
Fat-soluble vitamins are those that are soluble in fat. These vitamins stand out for being able to accumulate in the liver and also in our adipose tissue. Vitamins A, D, E, and K are vitamins classified this way.
Exposure to sunlight is critical to increasing vitamin D levels.
See below the importance of each of these vitamins:
Vitamin A (retinol): it is related to our vision, maintenance of epithelial tissues and our immunity. Its deficiency causes vision problems, and can even cause blindness, skin problems and a drop in immunity, which ends up increasing the risk of disease.
Vitamin D (calciferol): it is important to ensure the absorption and utilization of calcium and phosphorus. Deficiency in this vitamin is related to rickets and osteoporosis. Rickets is a bone problem that causes bone deformities in children. Osteoporosis, in turn, makes bones fragile and more porous.
Vitamin E (tocopherol): acts as an important antioxidant. Its lack is related to the development of changes in the nervous system.
Vitamin K (phylloquinone): plays an important role in blood clotting, therefore, its lack directly affects this process.
Read too: Food pyramid
→ Importance of water-soluble vitamins
Water-soluble vitamins are those that, as their name implies, are soluble in water. Unlike fat-soluble ones, they are not stored in the body. At B vitamins and vitamin C are vitamins classified as water soluble.
Vitamin supplementation may be recommended in some cases, such as for people who have difficulty absorbing these nutrients.
See below the importance of these vitamins:
Vitamin B1 (thiamine): plays an important role in the maintenance of the nervous and circulatory system. A deficiency of this vitamin is related to the development of a problem known as beriberi, which is characterized by triggering loss of appetite, weakness, tingling, shortness of breath, swelling and pain in the members.
Vitamin B2 (riboflavin): it plays an important role in the maintenance of the skin, and its deficiency is responsible for causing damage to this organ. Vitamin B2 is related to the prevention of cataracts.
Vitamin B3 (niacin): it plays an important role in the functioning of the immune and nervous system, as well as helping to reduce cholesterol and triglyceride levels. Its deficiency causes gastrointestinal and skin problems and can cause mental confusion.
Vitamin B5 (pantothenic acid): it is related to the prevention against cartilage degeneration, helps in immunity and the formation of red blood cells (erythrocytes). Its deficiency can cause tingling in the hands and feet, in addition to fatigue.
Vitamin B6 (pyridoxine): it plays an important role in the immune and nervous system, in addition to reducing the risk of heart disease. Its deficiency can trigger anemia, seizures and muscle spasms.
Vitamin B7 (biotin): plays an important role in the production of fatty acids, reducing blood glucose levels. Its deficiency can trigger skin and neuromuscular changes.
Vitamin B9 (folic acid): it is a vitamin that acts on the immune, nervous and circulatory systems and also on the metabolism of nucleic acids and amino acids. Its deficiency is related to congenital problems and anemia.
Vitamin B12 (cobalamin): is related to the production of erythrocytes, acts on nerve cells and hormonal balance. Its absence can cause neurological problems, anemia, loss of balance and numbness.
Vitamin C (ascorbic acid): it has great importance in collagen synthesis and also works as an antioxidant. Its absence can cause scurvy, a health problem that triggers symptoms such as weakness, skin flushing, and bleeding gums. This disease was very common at the time of the Great Navigations.
Have you seen how many benefits vitamins can bring to our bodies and how important they are for the body to function properly? Healthy eating is the key to preventing various diseases and improving quality of life.
By Ma. Vanessa Sardinha dos Santos
Source: Brazil School - https://brasilescola.uol.com.br/saude-na-escola/vitaminas.htm