Hi, I hope you are doing well. Vitamins are organic substances that are important for human health. They are needed for a variety of bodily functions, including energy production, cell growth, and immune function.
There are 13 essential vitamins that the body cannot produce on its own. These vitamins are divided into two groups: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (C and the B vitamins).
Fat-soluble vitamins remain stored in the body’s fat tissues, so they do not need to be taken in as frequently as water-soluble vitamins. Water-soluble vitamins remain not stored in the body and need to be taken in on a regular basis.
Vitamins are a priority element in health. They serve for the utilisation of other nutrients, for the prevention of various diseases, mainly deficiencies, and as an essential part of the therapeutic approach to a specific condition.
Some vitamins, such as D, K or niacin, can be produced by the body in trace amounts; however, the vast majority of vitamins are from different food sources, animals or vegetables; hence the importance of knowing what they are for and where they locate.
Table of Contents
Vitamins Provide Important Nutrients for our Body and Help Prevent Diseases
The food groups are mainly composed of: dairy products and derivatives; meat, eggs and fish; tubers, legumes and nuts; greens and vegetables; fruits; cereals, derivatives and sugars; and finally, fats, oils and butter.
There are various types of vitamins, but we explain the most common and those found in the food we consume in our daily diet. The first thing we should know is that there are two types of vitamins according to their solubility:
- Water-soluble vitamins: those that dissolve in water: all the B vitamins and vitamin C.
- Fat-soluble vitamins dissolve in fats and oils: vitamins A, D, E and K.
This vitamin helps maintain good vision and the immune system and benefits body parts such as the heart, lungs and kidneys. It also takes care of the bones, teeth, hair and nails.
This vitamin is found in:
Vegetables (green leafy), vegetables and fruits such as broccoli, Swiss chard, spinach, Brussels sprouts, bell peppers, melons, watermelon, mango, etc.
- Dairy products
- Beef and poultry: beef or chicken liver, for example.
- Some fish, such as cod or salmon
- Vitamin-fortified cereals
- A deficiency in this vitamin can cause growth retardation, fatigue, dry and fragile skin, etc.
Vitamin B is essential, especially for keeping the metabolism active and obtaining better and faster energy. Hence, the importance of maintaining a balanced diet by consuming five daily servings of fruit and vegetables emphasise.
It helps the functioning of the nervous system, tones muscle mass and is very important for skin, hair and eye health. But what vitamins make up the B complex?
- B1 (Thiamine): a nutrient that intervenes in the metabolism of carbohydrates to obtain energy. The main foods that contain this vitamin, among others: are whole grains, meats, legumes, brewer’s yeast, nuts and eggs.
- B2 (Riboflavin): responsible for maintaining the functioning of the immune system. It is abundant in products such as milk, green vegetables and rice.
- B3 (Niacin) and B5: Vitamin B3 is involved in obtaining energy, is responsible for maintaining the nervous system, helps skin care and stabilises glucose levels. It frequently originates in fish, meat, eggs, and starchy vegetables. Vitamin B5 is responsible for our metabolism burning more fat and carbohydrates. Some nutrients rich in this vitamin are vegetables, eggs, chicken, avocado and dairy.
- B6, B7 and B8: Vitamin 6 is responsible for the correct production of red blood cells and is essential for increasing our muscle mass. Vitamins B7 and B8 (called Biotin) are responsible for converting proteins, fats and carbohydrates into energy that the body will use. It is found in products such as chocolate, dairy or pork.
- B9 AND B12: Vitamin B9 (folic acid) is essential to prevent DNA mutations. It is institute in citrus fruits, lentils, beans or avocado. Vitamin B12 is directly related to proper brain functioning and circulatory systems.
Everyone knows this vitamin’s antioxidant power and effectiveness in strengthening the immune system. But why should you include this vitamin in your diet?
- Facilitates iron absorption
- Improves the immune system
- Contributes to muscle and tissue regeneration.
In addition to juice, there are other foods rich in this vitamin, such as broccoli, Brussels sprouts, spinach and peppers.
It promotes the growth and mineralisation of the bones because it increases the absorption of calcium in the intestine. It initiates in animal source foods such as dairy, eggs, and fish.
It is an essential antioxidant in seeds, green leafy vegetables and vegetable oils. Its deficiency presents blood problems such as anaemia and nervous system problems such as progressive weakness of the legs.
It is essential for proper coagulation and is produces in small quantities by the intestinal flora; its most significant dietary source is in the leaves of green vegetables and cereals, fruits and meats.
What Foods are Vitamins Found?
Most foods provide vitamins. Next, we will mention some of the vitamins found in the food according to their colour 4 :
- Green: Group made up of vegetables and fruits that contain mainly vitamins A, C, complex B, E and K. Some foods rich in vitamins include spinach, chard, lettuce or broccoli, among others.
- Red: Group made up of fruits and vegetables that are sources of vitamins A, C and B complex, such as tomato, pepper, watermelon or cherry.
- Yellow and orange: A group of fruits and vegetables that are characterise by a good source of vitamin C and contain carotene, favouring the formation of vitamin A. Some examples are carrots, pumpkins, bananas, lemon or pineapple.
- Blue, purple or purple: Within this group, we can find vegetables and fruits, such as grapes, beets, cabbage or eggplant, dairy products, meats and eggs. They contain vitamin B complex and some vitamin C.
- White: They contain B complex vitamins, and some examples are onion, garlic, potato, cabbage or leek.
A varied diet in options and colours can help ensure that the intake of vitamins is requires daily.
Vitamins are essential when leading a healthy life, and including them in our daily diet is critical to enjoying good health. Depending on their age, sex, medical history, or family, each person will need one amount or another, sometimes even vitamin supplements.