Vitamins are organic substances that the body needs in small corners, they are essential for the functioning of the body, which are essential to maintain a healthy immune system, proper metabolism and growth.
Because of its importance in regulating metabolic processes, when ingested in insufficient corners, or when the body is deficient in vitamins, it can carry serious health risks, such as visual, muscle or neurological problems.
- Since the body is not able to synthesize vitamins.
- They should be ingested by food.
- So it is very important to have a balanced diet.
- Rich in vegetables and various sources of protein.
Vitamins can be classified into fat-soluble and water soluble, depending on their solubility, which can be fat or water, respectively.
Fat-soluble vitamins are more stable and resistant to the effects of oxidation, heat, light, acidity and alkalinity compared to water-soluble vitamins, their functions, their food sources and the consequences of their deficiency are reflected in the following table:
Vitamin
Keep a healthy view
Differentiation of epithelial cells.
Liver, egg yolk, milk, carrots, sweet potato, pumpkin, apricot, melon, spinach and broccoli
Increases intestinal absorption of calcium
Increases bone cell production
Calcium excretion decreases in urine
Milk, cod liver accepted, herring, sardine and salmon
Sunlight (responsible for vitamin D activation)
Varo genu (arched leg), royal valgo (X leg), skull deformities, breastfeeding tetany, baby fragility
Antioxidant
Contribution to the formation of coagulation factors.
Helps vitamin D synthesize a regulatory protein in humans
Water-soluble vitamins have the ability to dissolve in water and are less stable than soluble fats. The following table reflects water-soluble vitamins, their food sources and the consequences of vitamin deficiencies.
Fruit and juice, broccoli, Brussels sprouts, green and red pepper, melon, mijo, kiwi and papaya
Bleeding of mucous membranes, incorrect scarring of inheritances, abandonment of the ends of dyes, weakness and loss of teeth.
Anorexia, weight loss, muscle weakness, peripheral heart neuropathy and Wernicke encephalopathy.
Derivatives of milk and eggs, meats (particularly liver) and enriched cereals
Lip and mouth damage, seborrheic dermatitis and normocytic normoromic anemia
Synthesis of fatty acids and steroid hormones
Chicken breast, liver, tuna, other meats, fish and poultry, small beans, coffee and tea
Formation of blood cells, intestines and fetal tissue.
DNA and RNA synthesis
Metabolism of amino acids and fatty acids.
Synthesis and maintenance of myelin.
In addition to vitamin-rich foods, if you can take dietary supplements that typically contain the recommended daily doses of vitamins and minerals essential for proper functioning of the body.