Vitamins are organic substances that (for the most part) are not synthesized in the human body (or are formed in small quantities), so they are indispensable in nutrition. There are 20 known vitamins that affect human health. The amount of consumption depends on the gender, age and level of physical activity of a person.
Vitamins are organic substances necessary for human health. Their deficiency leads to serious consequences.
Lack of any vitamin in food can cause various diseases.
Vitamins are organic substances that affect life, participate in the synthesis of hormones, metabolism, contribute to the normal functioning of the body.
Almost all vitamins are well studied, their role in the life of a living organism is determined.
Vitamins 2 types
Vitamins are organic substances necessary for the formation of enzymes. Therefore, the high activity of enzymes depends on the amount of vitamins received in the body.
Fat-soluble vitamins are absorbed only with fat. Vitamin A intake, for example, is best combined with sour cream or oil.
Water-soluble vitamins do not need fats.
Fat soluble
Vitamins are organic substances that must be considered in a complex. The vitamin itself 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 of 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 that we eat enters the liver, including vitamin A, so its overabundance is undesirable.
Vitamin D
Participates in the processes of absorption of calcium and phosphorus, reduces the excretion of these minerals from the body and ensures the optimal rate of their entry to the bones.
Vitamin D deficiency causes osteoporosis.
Main sources: liver, eggs, fish oil.
Excess leads to deposits of calcium in the vessels.
Vitamin E
Vitamins are organic substances that not only participate in the metabolism, but also prevent the destruction of living cells. Vitamin E is such a vitamin. It is an antioxidant that binds free radicals with oxygen and prevents the destruction of proteins, fatty and nucleic acids.
Main sources: vegetables, cereals, butter.
Excess vitamin causes neurological disorders.
Vitamin K
Participates in blood coagulation.
Main source: self-synthesis in the intestines. Additionally come with food (meat, cereals, vegetables).
Vitamin deficiency increases blood coagulation time.
Water soluble vitamins
There are many more. Let's consider this group in more detail.
Vitamin C
Activates metabolic processes, protective functions of body cells.
Main sources: citrus fruits, tomatoes, fruits, vegetables.
Vitamin C deficiency causes scurvy, skin damage.
Vitamin B1
Participates in oxidative processes, the synthesis of various enzymes.
Main sources: liver, pork, beans, cereals.
Deficiency leads to beriberi disease.
Vitamin B2
Its main function is to participate in energy metabolism.
A variety of foods can be a source of vitamin. But their prolonged exposure to the sun or prolonged heat treatment lead to its destruction.
Deficiency causes a violation of the integrity of the skin, a violation of twilight and light vision.
Vitamin B5
Participates in the metabolism. Vitamin B5 is found in many foods. Deficiency can be associated with prolonged starvation and leads to numbness of the extremities, fatigue, insomnia, headaches.
Vitamin B6
Participates in a large number of processes in the body, including the immune recovery of the body, 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 white blood cells, red blood cells, platelets, lowers cholesterol.
Contained in legumes, spinach, green vegetables.
Deficiency causes anemia.
Vitamin B12
Participates in blood formation, amino acid metabolism, the work of the nervous system.
Contained 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 D reduces blood pressure.
Vitamin P
Participates in strengthening the walls of blood vessels, helps to improve the body's resistance to infections. Contained in citrus, walnuts, green tea, berries.
Vitamin H
Participates in metabolic processes.
Contained in meat, vegetables, eggs.
Deficiency causes skin diseases.
Excess and disadvantage
Vitamins 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 metabolic disorders, 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 characteristic with a reduced intake of vitamins. Hypovitaminosis is manifested in rapid fatigue, decreased performance, vision in the dark, peeling of the skin, and a decrease in immunity.
The third condition, characteristic of prolonged intake of excess vitamins, leads to a violation of metabolic processes and body functions. Typically, this condition manifests itself with excessive intake of fat-soluble vitamins (for example, A and D). These vitamins are able to accumulate in fat depots.
Vitamin and mineral complexes
Vitamins are complex organic substances that must be used in a balanced way, without excess and lack. There are many different options, both in conjunction with minerals, and separately.
In the modern world, every day new data about vitamins and their effect on a living organism appear. It is believed that they are able to improve the internal environment, increase the functional abilities of a person. Therefore, modern dietetics considers the intake of vitamins as a means for the prevention of diseases.