These are the essential vitamins that should not be missing in the diet

Vitamins are decisive in nutrition, as they play an important role in cell function, normal growth and development of people, among many other functions.

According to the US National Library of Medicine, There are 13 essential vitamins that provide a number of health benefits, so they should be included in the diet regularly.

Vitamins are grouped into two: fat-soluble and water-soluble. The former are stored in the liver, fatty tissues and muscles of the body; They are A, D, E and K. In the case of the latter, they are not stored in the body and this list includes: vitamin B-1 (thiamin), B-12 (cyanocobalamin), B-6, B-2 (riboflavin), B-5 ​​​(pantothenic acid), B-3 (niacin), B-9 (folate, folic acid), B-7 (biotin) and vitamin C.

These nutrients should be consumed because, among other things, they help boost the immune system, prevent or delay certain types of cancer, strengthen teeth and bones, absorb calcium, maintain healthy skin, help body to metabolize proteins and carbohydrates, promote healthy blood circulation, and contribute to the functioning of the brain and nervous system, according to information from specialized media Medical News Today.

According to experts, when a person includes products such as vegetables, fruits, and lean proteins in their diet, they can get all the vitamins their body needs. However, when consumption of these foods is not regular, deficiencies can occur, so it may be important to consume vitamin supplements.

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Each vitamin plays an important role and these are the most important, according to the National Library of Medicine:

1. Vitamin A: Helps in the formation and maintenance of healthy teeth, bones and soft tissues, mucous membranes and skin. This vitamin is found in dark colored fruits, green vegetables, egg yolks and dairy products.

2. Vitamin D: This vitamin is produced by the body after exposure to the sun. It helps the body absorb calcium, a mineral necessary for the normal development and maintenance of healthy teeth and bones. Foods that contain it are: fatty fish, cod liver oil, cereals and fortified dairy products.

3. Vitamin E: it is an antioxidant that helps the body form red blood cells and use vitamin K. Some sources of this vitamin are: avocado, dark green leafy vegetables, oils, seeds and nuts.

4. Vitamin K: It is necessary in the coagulation process. Some studies suggest it is important for bone health; It is found in grains, green leafy vegetables, fish, beef, and eggs.

5. Vitamin C: It is an antioxidant that promotes teeth and gums. This vitamin helps the body absorb iron and maintain healthy tissues. It is also essential for wound healing and can be found in citrus fruits, spinach, strawberries, among others.

6. Vitamin B6: It helps build red blood cells and maintain brain function, and can be found in avocados, bananas, legumes, nuts, among other foods.

7. Vitamin B12: Like other B vitamins, this one is valuable for the metabolism. It also helps in the formation of red blood cells and the maintenance of the central nervous system. It can be consumed in meats, eggs, milk and seafood.

8. Biotin: it is essential for protein and carbohydrate metabolism, as well as for the production of hormones and cholesterol. Some foods that contain it are chocolate, egg yolk, legumes, and milk.

9. Niacin: Helps maintain healthy skin and nerves. In high doses, it also has cholesterol-lowering effects. It is found in avocado, eggs, fortified breads and fortified cereals, fish and lean meats.

10. Folate: contributes to the formation of red blood cells. It is necessary for the production of DNA, which controls cell growth and function. Foods like asparagus, beets, lentils, beans, and green leafy vegetables contain it.

11. Vitamin B5: It is essential for food metabolism. It also plays a role in the production of hormones and cholesterol.

12. Vitamin B2: it works in conjunction with the other B vitamins. It is important for body growth and the production of red blood cells.

13. Thiamine: It helps cells convert carbohydrates into energy and can be obtained by eating milk, eggs, bread, cereals, among other products.

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