Vitamins are organic substances that (mostly) are not synthesized in the human body (or are formed in small quantities), so they are indispensable in the diet. There are 20 known vitamins that affect human he alth. The amount of consumption depends on the sex, age and level of physical activity of the person.
Vitamins are organic substances necessary for human he alth. Their deficiency leads to serious consequences.
The lack of any vitamin in food can cause various diseases.
Vitamins are organic substances that affect life, participate in the synthesis of hormones, metabolism, and contribute to the normal functioning of the body.
Practically all vitamins are well studied, their role in the life of a living organism has been determined.
Vitamins of 2 kinds
Vitamins - organic substances necessary forthe formation of enzymes. Therefore, the high activity of enzymes depends on the amount of vitamins that have entered the body.
Fat-soluble vitamins are absorbed only with fat. Vitamin A intake, for example, is best combined with sour cream or butter.
Water-soluble vitamins don't need fat.
Fat soluble
Vitamins are organic substances that should be considered as a whole. By itself, the vitamin may not bring the necessary benefits, but together with another element it will help to avoid disturbances in the body.
Vitamin A
This vitamin affects visual function, namely, it is involved in the synthesis of protein in the cornea of the eye. A lack of vitamin A reduces vision, which over time can lead to night blindness, keratinization of the skin, and a decrease in resistance to infections.
The main sources of this vitamin are meat, liver, green and red vegetables, orange and yellow fruits.
Everything we eat goes to the liver, including vitamin A, so an excess of it is undesirable.
Vitamin D
Participates in the absorption of calcium and phosphorus, reduces the excretion of these minerals from the body and ensures the optimal rate of their entry into the bones.
Vitamin D deficiency causes osteoporosis.
Main sources: liver, eggs, fish oil.
Excess leads to calcium deposits in the vessels.
Vitamin E
Vitamins are organic substances that not onlyparticipate in metabolism, but also prevent the destruction of living cells. Vitamin E is such a vitamin. It is an antioxidant that binds free radicals to oxygen, prevents the destruction of proteins, fatty and nucleic acids.
Main sources: vegetables, grains, oil.
Excess of the vitamin causes neurological damage.
Vitamin K
Involved in blood clotting.
Main source: independent synthesis in the intestine. Additionally come with food (meat, cereals, vegetables).
Vitamin deficiency increases blood clotting time.
Water soluble vitamins
There are many more. Let's take a closer look at this group.
Vitamin C
Activates metabolic processes, protective functions of body cells.
Main sources: citrus fruits, tomatoes, fruits, vegetables.
Vitamin C deficiency causes scurvy, a skin lesion.
Vitamin B1
Participates in oxidative processes, synthesis of various enzymes.
Main sources: liver, pork, beans, cereals.
Deficiency leads to beriberi.
Vitamin B2
Its main function is participation in energy metabolism.
Vitamin can come from a variety of foods. But their prolonged exposure to the sun or prolonged heat treatment leads to its destruction.
Deficiency causes a violation of the integrity of the skin, a violation of twilight and light vision.
Vitamin B5
Participates in metabolism. Vitamin B5 is found in many foods. The deficit may beassociated with prolonged fasting and leads to numbness of the limbs, fatigue, insomnia, headaches.
Vitamin B6
Participates in a large number of processes in the body, including the body's immune recovery, carbohydrate metabolism.
Main sources: vegetables, meat, cereals.
With a deficiency of vitamin B6, appetite decreases, anemia occurs.
Vitamin B9
Participates in blood formation, protein metabolism, the formation of leukocytes, erythrocytes, platelets, lowers cholesterol.
Found in legumes, spinach, green vegetables.
Deficiency causes anemia.
Vitamin B12
Participates in blood formation, amino acid metabolism, the functioning of the nervous system.
Found in eggs, meat, dairy products.
Deficiency causes anemia, nervous disorders.
Vitamin PP
Participates in blood formation, activity of the nervous system, digestion of food.
Excess vitamin lowers blood pressure.
Vitamin P
Participates in strengthening the walls of blood vessels, helps to improve the body's resistance to infections. Found in citrus fruits, walnuts, green tea, berries.
Vitamin H
Participates in metabolic processes.
Found in meat, vegetables, eggs.
Deficiency causes skin diseases.
Excess and deficiency
Vitamins –These are organic substances that cannot be replaced by anything in the body. Most of them enter the body with food. Depending on the amount of vitamins consumed with food, several conditions can be distinguished:
- Avitaminosis.
- Hypovitaminosis.
- Hypervitaminosis.
The first condition is characterized by a metabolic disorder, which is caused by a prolonged deficiency of any vitamins (or one vitamin) in the body. Vitamin deficiency leads to serious illness or death.
The second condition is characterized by a reduced intake of vitamins. Hypovitaminosis is manifested in rapid fatigue, decreased performance, vision in the dark, peeling of the skin, decreased immunity.
The third condition, characteristic of long-term intake of excess amounts of vitamins, leads to disruption of metabolic processes and body functions. Typically, this condition occurs with excessive intake of fat-soluble vitamins (for example, A and D). These vitamins are able to accumulate in fat depots.
Vitamin-mineral complexes
Vitamins are complex organic substances that should be used in a balanced way, without excess or deficiency. There are many different options, both in combination with minerals, and separately.
In the modern world, new data about vitamins and their effect on a living organism appear every day. There is an opinion that they are able to improve the internal environment, increase the functional abilities of a person. Therefore, moderndietetics considers taking vitamins as a means to prevent disease.
