Las vitamins have multiple benefits for health, they are essential for the body to function properly, but the truth is that we do not always know what each one of them is taken for or how to know if we have a deficiencyTherefore, keep reading and discover what are the benefits of vitaminsMaybe your body needs them and you don’t even consider them.
What are the most important vitamins?
There are 13 essential vitamins which are the most important to maintain the proper functioning of the body, which we can find in food. According to information from the National Library of Medicine of the United States, many of them allow the growth y skin, bone and muscle repairFor example:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin B1 (thiamine)
- Vitamin B2 (ribloflavin)
- Vitamin B3 (niacin)
- Vitamin B6 (pyridoxine)
- Vitamina B12 (cianocobalamina)
- Folate (folic acid)
- Pathothenic acid (B5)
- Biotin (B6)
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How are vitamins classified?
There are two main categories for classify vitamins: fat soluble and water soluble.
Las fat soluble vitamins are those that can be dissolved in fats, are stored in the liver, fatty tissue or muscles of the body. The four fat soluble vitamins are A, D, E and K, these are easily absorbed into the body by ingesting the good fat from foodeg egg yolk, fish, dairy, avocado or beef.
As for the water soluble vitamins, these are found and dissolved with the water of our body, as well as in the blood. There are about nine water soluble vitaminsamong them the vitamin C and all the B complex vitamins, since they are not stored, it is important to consume them to avoid a deficiency. However, in case of excess, it can be eliminated through urine or sweat.
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What is the function of vitamins?
being essential nutrients that the body needs to develop its functions, the vitamins have multiple benefits for our health, therefore, each vitamin it has a unique function, but only your doctor can tell you which ones you need or if it is not necessary to take any.
According to specialists from the Cleveland Clinic Medical Institute, not consuming enough fruits, vegetables, legumes, lentils, whole grains or dairy products can cause a vitamin deficiencyin the long term, could present Health problems, such as heart disease, some types of cancer, or osteoporosis.
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Functions of vitamins
Vitamin A: Helps the body fight infection, maintains healthier vision, helps improve the appearance of skin, strengthens bones and teeth.
Vitamin B5: it is essential for metabolism, it plays an important role in the production of hormones and cholesterol.
Vitamin B6: helps the formation of red blood cells, maintains brain function.
Vitamin B12: it is important for metabolism, it helps in the formation of red blood cells, it keeps the central nervous system healthy.
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Vitamin C – reduces the risk of developing colds, keeps skin and body tissues healthy, strengthens bones and teeth.
Vitamin D: maintains the functions of the nervous system, strengthens the bones, regulates the levels of calcium and phosphates in the blood.
Vitamin E: maintains healthy muscle function, reduces the risk of developing cancer, Alzheimer’s, heart disease, protects the body’s cells from damage by toxins.
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Vitamin K: promotes rapid wound healing, creates stronger bones, protects against heart disease.
Biotin: favors tissue growth, skin and hair regeneration.
Niacin: maintains healthy skin, nerves, reduces cholesterol levels.
Thiamin: helps the cells of the body to convert carbohydrates into energy, it is important for the proper functioning of the heart, as well as our neurons.
Folate: necessary for the production of DNA, controls tissue growth and cell function. Pregnant women should make sure they get adequate amounts of folate to prevent birth defects in their babies.
Benefits of vitamins/ Photo: iStock
What is the recommended daily amount of vitamins?
The recommended daily amount of vitamins It will depend on some important factors such as age, gender and health status of each person. According to specialists at the Cleveland Clinic, these are some recommended doses:
Vitamin A: 900 micrograms for men and 700 micrograms for women.
Vitamin C: 90 milligrams for men and 75 milligrams for women.
Vitamin D: 15 micrograms (600 IU) for adults under 70 years of age and 20 micrograms (800 IU) for adults over 70 years of age.
Vitamin E: 15 milligrams (22.4 IU) for adults.
Vitamin K: 120 micrograms for men and 90 micrograms for women.
now that you know what are the benefits of vitaminsdo not hesitate to see your doctor to find out if you are really consuming the necessary amount of vitamins through your food. Take care of yourself!
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