Let us use the scientific definition for a moment and understand what vitamins really are: Vitamins are any organic matter that our bodies need for normal activity, usually in tiny quantities, and which the body can sometimes not produce on its own. This means that we need to get the vitamins from external sources, such as the food we eat or bacteria that live in our body and produce the vitamin for us or the easiest way, supplements. Unfortunately, despite their great importance, vitamins have not earned the reputation they deserve from most of the public. The reason for this is simple: vitamin deficiencies are very common nowadays and only in rare and extreme cases of specific food sources.
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An organic matter that our bodies need for normal activity.
GETTING OUR VITAMINS FROM EXTERNAL SOUCES SUCH AS FOOD
THE KEY PLAYERS
Today, as awareness of healthy nutrition increases, and with it the proportion of vegetarians and vegans in the population, the issue of vitamins gets a bit more into the spotlight. So let's try to understand a bit more what vitamins exist, what their role is and how we can get them in their natural form, rather than in pills.
Consumption and Absorption
Vitamins can be divided into two groups, depending on how they reach our body: water- soluble or oil-soluble vitamins. The first group of water-soluble, contains vitamin C and a variety kinds of vitamin B . Because they are soluble in compounds, they are absorbed relatively easily directly into the bloodstream , especially when we eat fruits and vegetables.Their relatively free movement in the blood also causes them to be easily washed through the kidneys before they can be absorbed into the body. Therefore, we must consume these vitamins on a daily basis and in relatively high quantities.
The oil-soluble vitamins group includes vitamin K , A , and E , which comes from high-fat foods such as dairy products and oils. Since they are not soluble in water, their transport in the bloodstream is complicated and requires the mediation of special proteins. However, their oily nature allows them to stay longer in the system and are absorbed in the body and stored in special reservoirs in the liver and fatty tissues and do not need to consume them in high amounts every day.
To understand some of their contributions to life a bit more, let's go over some of the more familiar and important vitamins without which our bodies simply collapse.
Vitamin A (retinol) : Important for maintaining mucous membranes such as connective tissue and skin, as well as on bony tissues such as skeletal bones and teeth. In addition, it produces the pigments in the retina and is therefore important for vision. It can be found in all the orange foods: mango, carrot, sweet potato and more.
B vitamins : There are eight types of vitamin B , which fill different roles. Most of them help us derive energy from the food we eat and use it in our body cells. B1 and B2 (also known as riboflavin) are auxiliary molecules that help the normal functioning of many proteins in our body. They can be obtained from meat and dairy products, but also from whole grains, legumes, yeast, wheat germs, nuts, peanuts, seeds and seeds.
Vitamin B3 (niacin) : helps digestion and function of the nervous system and is found mainly in internal organs, fish, meat, eggs, dairy products, sesame seeds, whole grains, nuts, legumes and sprouts,sweet potato, potato, zucchini, carrot and sunflower seeds, assists the metabolism of the food groups and the construction and synthesis of amino acids.
Vitamin C (ascorbic acid) : A powerful antioxidant that protects us from disease and keeps the body cells from aging caused by free radicals. Vitamin C is also needed to build a molecule called collagen, which is a major component of connective tissue that builds tendons, cartilage, skin and bones. Lack of collagen makes it very difficult to heal wounds and scabies. Vitamin is quite common in a variety of foods that make up the daily menu of most of us, including red pepper, tomatoes, citrus fruits and green vegetables and liver.
Vitamin D : Vitamin D is a bit unusual compared to other vitamins because we can actually create it in our bodies, though only in response to direct exposure to sunlight. This vitamin is essential for building bones and teeth because it helps absorb calcium and phosphorus in the body. You can also get it in the diet of fish and eggs, in case you do not feel like lying in the sun or burning easily.
Vitamin E : Like vitamin C , vitamin E is also a powerful antioxidant that fights harmful factors in the body. In addition, it contributes to the normal functioning of the muscles , nerves and immune system . It can be consumed in a wide variety of foods, such as whole grains, legumes, nuts and seeds, vegetable oils, vegetables, fruits, liver, butter and eggs.
Vitamin K : Helps to create coagulation factors. Vitamin K deficiency leads to blood clotting problems. It can be consumed from vegetables and roots but also produced inside the body by intestinal bacteria.
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VITAMINS ARE ESSENTIAL FOR OUR BODIES
Now that we have known some of the vitamins needed for the proper functioning of our bodies, we can not help but talk about the minerals. Although they are not organic compounds and therefore not part of the vitamin group, they are as essential to our body as they are. Many of the essential minerals of the body are metals, such as iron, zinc, copper and magnesium, but there are also others such as calcium, potassium, sodium and others. Along with the vitamins, the minerals are essential to our existence and it is very important that we know which foods we can get
NAME OF THE GAME - VITAMINS
Well, we realized that vitamins and minerals are very important. It's far simpler to buy supplements that already contain the amount of vitamins a person needs, instead of following our diet daily and balancing it. People who suffer from significant deficiencies of vitamins or metabolic problems should be helped by preparations and supplements, while maintaining a healthy diet. In all cases, maintaining a healthy diet, containing balanced amounts of all ingredients, is the key to healthy living.
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- Vitamin A As Retinyl Palmitate
- Vitamin D3 As Cholecalciferol
- Vitamin K1 As Phylloquinone
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