At vitamins they are organic molecules fundamental to our health and found in our foods. Despite being essential, vitamins do not need to be ingested in large quantities, as is the case with carbohydrates. Depending on the vitamin, daily requirements range from 0.01 mg to 100 mg.
→ Meaning
The word vitamin is the result of a combination of two words: vital + amine.This name was proposed by the chemist Casimir Funk in 1912, as he believed that vitamins were vital for living beings and that all of them were amines. Currently, it is known that not all vitamins are amines.
→ Importance
Vitamins are essential to ensure the proper functioning of our body. They mainly act as reaction catalysts inside him. Remember that catalysts are nothing more than substances that ensure that a chemical reaction happens faster and using less energy.
Vitamins are important in energy transformation, Some are antioxidantsand are essential for the functioning of the various systems of the body, including our immune system.
A lack of vitamins in the body is called avitaminosis or hypovitaminosis and can cause serious health problems. |
Read too: Does food interfere with studies?
→ Classification
Vitamins are traditionally classified into two major groups: vitamins water soluble and the one of fat-soluble vitamins. This classification takes into account your solubility, not being related, for example, with the function they play in our body.
Healthy eating ensures that our bodies get all the vitamins and other nutrients our bodies need.
fat-soluble
They are those soluble in fat and are characterized by accumulating in the liver and in body fat (adipose tissue). As an example of fat-soluble vitamins we have the vitamins A, D, E and K.
Water Soluble
Are those soluble in Water. As an example of water-soluble vitamins we have the vitamin C and the Complex B vitamins.
→ Table
See, below, a table with important data about vitamins, such as: their sources, functions in the body and the problems that can be triggered due to their lack.
(Important detail from this table: Fat-soluble vitamins are highlighted in a darker shade of green than that used for water-soluble vitamins.)
Vitamins |
Sources |
Functions in the body |
Health problems resulting from your absence |
A (retinol) |
Dark green vegetables; orange colored vegetables; milk and dairy products; and liver. |
It plays an important role in vision, acts in the maintenance of epithelial tissues and immunity. |
Vision problems, skin changes, and impaired immunity |
D (calciferol) |
Milk and derivatives; salmon; and egg yolks. |
It participates in the absorption and use of two important salts: calcium and phosphorus. |
Rickets (health problem that triggers softening and fragility of bones and, in children, causes bone deformities) and osteoporosis |
E (tocopherol) |
Vegetable oils; nuts; and seeds. |
Acts as an antioxidant. |
Nervous system problems |
K (phylloquinone) |
Green vegetables; it is also produced by bacteria present in the intestine. |
It has an important role in blood clotting. |
Changes in blood clotting |
B1 (thiamine) |
Pork; vegetables; leafy vegetables; and whole grains. |
It acts as a coenzyme used to remove carbon dioxide from organic compounds. Important in maintaining the functioning of the nervous and circulatory systems. |
Beriberi (health problem that triggers symptoms such as weakness, tingling, pain in the limbs, shortness of breath and swelling of the limbs) |
B2 (riboflavin) |
Meat; whole grains; vegetables; milk and dairy products. |
It is part of the FAD and FMN coenzymes. It is related to the maintenance of the skin. |
Skin lesions |
B3 (niacin) |
Meat; eggs; leafy vegetables; grains; and nuts. |
It is a component of the NAD coenzymes+ and NADP+. Helps in the functioning of the nervous and immune system. |
Gastrointestinal and skin lesions and mental confusion |
B5 (pantothenic acid) |
Meat; vegetables; whole grains; fruits; and milk and dairy products. |
Component of coenzyme A. It is related to the formation of red blood cells and prevents cartilage degeneration. |
Tingling, numbness and fatigue |
B6 (pyridoxine) |
Meat; whole grains; nuts; and vegetables. |
It is a coenzyme used in amino acid metabolism. Helps in the maintenance of the central nervous and immune system. |
Irritability, anemia and muscle spasms |
B7 (biotin) |
Vegetables; eggs; and meats. |
It acts as a coenzyme in the synthesis of fat, amino acids and glycogen. Assists in the production of fatty acids and lowering blood glucose levels. |
Skin with scaling and neuromuscular problems |
B9 (folic acid) |
Green vegetables; nuts; vegetables; and whole grains. |
It acts as a coenzyme in the metabolism of nucleic acids and amino acids. It works to maintain the immune, nervous and circulatory systems. |
Anemia and congenital problems |
B12 (cobalamin) |
Meat; milk; and derivatives and eggs. |
Participates in the production of nucleic acids and red blood cells. It also acts on nerve cells and hormonal balance. |
Numbness, neurological disorders, anemia and loss of balance |
C (ascorbic acid) |
Broccoli; citrus fruits; and tomatoes. |
Important in collagen synthesis, maintenance and integrity of capillary walls, and acts as an antioxidant. |
Scurvy (disease that causes bleeding gums, weakness and skin irritation) and difficulty in healing wounds |
→ Vitamin Supplements
Supplementation may be necessary in some cases, but it is not always a rule.
The use of vitamin supplements is important for people who present deficiency of certain vitamins on body.
This is the case, for example, of people who do not consume foods rich in vitamin B12 (meat, eggs and milk), such as vegans, requiring supplementation to avoid complications. This is also the case for people who present vitamin absorption problems. In addition, supplementation is recommended for women who intend to get pregnant, in which case the use of folic acid.
Although supplementation is necessary in some cases, the use of vitamins deserves attention and should only be made with recommendation. In excess, some vitamins can be harmful to health, which is the case of fat-soluble vitamins, capable of depositing in our body's fat. Thus, the ideal is that people who do not have problems with absorption or a diet deficient in any vitamin, look for these important nutrients in healthy foods.
Read too: Recommendations for healthy eating
By Ma. Vanessa Santos
