Vitamins work together , keeping all vital functions in balance so that their consumption must be balanced and depending on the stage of life of the person, although many of these substances are necessary at any time in the life of the person. human being.
A diet rich in vitamins is important since the human body can synthesize only a small part of the most important vitamins; In the same way, it is necessary to take into account that just as a deficiency in its intake can lead to diseases, the excess in its consumption can also be harmful, for that reason it is that diets must always be controlled to maintain a balance between these substances and other types of nutrients.
Vitamins can be divided into two large groups, namely:
- The water-soluble: are those that can dissolve in water and therefore their consumption is much more necessary, during the washing and cooking process a large part can be lost so the final amount is less than what is often estimated,
- The fat-soluble: on the other hand, the fat-soluble ones are those that dissolve in fats and oils and because they are stored in the liver. It is possible to stay for a longer period of time without consuming them.
Examples of vitamins
- Vitamin A (milk, liver, fruits and vegetables).
- Vitamin D (egg yolk, liver, fish, sun rays).
- Vitamin B12 or Cyanocobalamin
- Vitamin B9 or Folic Acid
- Vitamin B1, B2, B3, B5, B6, B7, B12 (chicken, beef, dairy, vegetables, legumes).
- Vitamin B3 or Niacin
- Vitamin B6 or Pyridoxine
- Vitamin B5 or Pantothenic Acid
- Vitamin C (citrus fruits, green vegetables, juices).
- Vitamin K (berries, vegetables).
- Vitamin B1 or Thiamine
- Vitamin C or ascorbic acid
- Vitamin B8 or Biotin
- Vitamin B2 or Riboflavin
- Vitamin E or a-tocopherol
- Vitamin K or phytomenadione
Function of vitamins
It is important to note that the consumption of vitamins must be through the diet we consume, however no food has all the vitamins together, that is why it is important to know how to combine foods so that together an adequate amount of vitamins to meet the demand for it.
Among the functions of vitamins we can find:
- They actively participate in the manufacture of chemicals that contribute to the nervous system.
- They participate in the production and manufacture of hormones , red blood cells as well as in the genetic material.
- They contribute to the regulation of the metabolic system.
- They are essential both in the growth of the person and in their immune system.
It should be noted in the same way that the handling and handling of food influences the consumption of vitamins, that is, the way in which they are cooked or prepared preserves or reduces the amount of vitamins they contain.