To maintain a healthy lifestyle and avoid future diseases or illnesses, it is necessary to promote a correct diet rich in nutrients, to achieve this it is necessary to know what they are vitamins and their recommended doses.
Know the vitamins and their recommended doses / Photo: iStock
What are vitamins and what is their function?
In order for the human body to function properly, the 13 vitamins are necessary, these are grouped into two equally important parts. The vitamins and their recommended doses They are the subject that we will explore next.
According to the United States National Library of Medicine, vitamins are substances necessary for cell function, development, and general growth of the individual.
Vitamins are grouped into two:
- Liposoluble: They are those that are stored in the liver, the muscles of the body and in the fatty tissue. They are more easily absorbed with the presence of fats in the body.
- Water-soluble: Those vitamins that dissolve in water are called water-soluble, that is, their excess is expelled through the urine because the body cannot retain them all.
According to the United States National Library of Medicine, the 13 essential vitamins and their functions for the human body are:
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Vitamin A: Helps in the formation and maintenance of bone and soft tissues, keeps the skin and mucosa healthy, as well as helps in the formation and maintenance of teeth.
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Vitamin D: It is the only vitamin that the body can produce when exposed to sunlight, it is in charge of helping the body to produce calcium.
- Vitamin C: Vitamin C is an antioxidant that is also known as ascorbic acid, it helps the body absorb iron and maintain healthy tissues. It is necessary for healing.
The recommended daily intake of vitamin C is 75 to 90 mg/day for adults, 15 to 50 mg/day for infants and children, and 65 mg/day for adolescents. -
Vitamin E: Helps the body make red blood cells and absorb vitamin K.
- Vitamin K: It is necessary for coagulation. It can be found in some green vegetables such as spinach, cauliflower and in cereals. Insufficient vitamin K can cause easy bleeding and bruising. The recommended daily intake is 90 to 120 mg/day.
Know the vitamins and their recommended doses / Photo: iStock
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Vitamin B12: It is necessary to regulate metabolism, helps to preserve the nervous system and to produce red blood cells.
- Vitamin B6 (Biotin): It is needed to metabolize proteins and carbohydrates, it also helps the production of hormones and cholesterol
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Folic acid: Helps the production of new cells. The recommended daily intake is 80 to 240 mg/day for infants and children; 360 to 410 mg/day for adolescents and 310 to 400 mg/day for adults.
- Vitamin B5 (patotenic acid): It is necessary for the metabolism of food and digestion
- Vitamin B2 (Rivoflavin): Produces red blood cells and stimulates body growth
- Vitamin B3 (Niacin): Helps metabolize fats and proteins
- Vitamin B1 (Thiamine): Converts carbohydrates into energy
- Pyridoxine: Known as vitamin B6, it helps to use energy from food.
What are the best vitamins?
The National Library of Medicine of the United States establishes that the consumption of the 13 vitamins is necessary to maintain a good state of health, since each one fulfills a specific function that maintains a general well-being for people.
To ensure that you eat a balanced diet, it is important to include foods from all five food groups: grains, vegetables, fruits, dairy products, and proteins that contain vitamins and their recommended doses.
What is the most important vitamin?
As mentioned above, they are all important, however, the most important vitamin will be the one you need, so you have to pay attention to the diet you consume to know if you need to consume any particular vitamin, for this It is recommended to be monitoring your health with a specialist who attends to the needs of your body in a professional manner.
If you want to know more about the benefits of vitamins and their recommended doseswe leave you this explanatory video: