At vitamins These are substances that the body cannot produce and, therefore, must be part of the diet. Its main sources are fruits, vegetables and legumes, but they are also found in meat, milk, eggs and cereals.
Vitamins play several roles in development and organic metabolism. However, they are neither used as energy nor as cellular replacement material. They work as additives. - they are indispensable to the energy production and other mechanisms, but in small quantities. Lack of them, however, can cause a number of illnesses, such as rickets (weakening of bones due to lack of vitamin D) or scurvy (lack of vitamin C), which killed entire crews until two centuries ago when sailors faced long voyages eating only bread and preserves.
Science knows about a dozen vitamins. main are designated by letters. These vitamins can be found in many foods, especially those of plant origin.
THE carrot, for example, is rich in beta carotene, the substance from which the body produces retinol, an active form of vitamin A.
Vitamin A is important for growth because it forms bones and teeth, improves skin and hair, protects the respiratory, digestive and urinary tract and is also important for vision.
Other sources of vitamin A: whole milk, cheese, butter, egg yolk, bell pepper, papaya, pumpkin and vegetables in general.
Complex B vitamins
They form a set of vitamins that have similar properties among themselves.
Bananas contain vitamin B6, which produces energy from nutrients, helps form red blood cells (red blood cells) and antibodies, is useful for the nervous and digestive systems and is good for the skin. Other sources of B-complex vitamins: whole grains, legumes (beans, soybeans, chickpeas, lentils, peas, etc.), garlic, onions, giblets (gizzards, hearts, etc.), fish, crustaceans, eggs and milk. .
Vitamin B12, for example, participates in the formation of genetic material in cells, essential for the formation of new cells such as red blood cells and leukocytes. Vitamin B12 is only found in animal foods. Vegetarians therefore need supplementation of this vitamin. Lean meats, poultry and fish contain niacin, which helps produce energy from fats and carbohydrates and also aids the nervous system and digestive tract, and vitamin B1, which aids in the production of energy, especially that needed for nerves and muscles. , including the heart.
Vitamin B1 Sources
Vitamin B12 Sources
Vitamin B2 Sources
Vitamin B3 Sources
Tomato, Orange, Acerola, Lemon and Guava They are rich in vitamin C. The ideal is to eat these raw foods. Vitamin C preserves bones, teeth, gums and blood vessels, increases iron absorption, helps the immune system and enhances healing.
Lack of vitamin C can cause some disorders such as anemia, inflammation of the mucous membranes, weakening of the blood capillaries and bleeding in various parts of the body. These are all symptoms of a disease that is called scurvy.
Other sources of vitamin C: pineapple, cashew, papaya, mango, cauliflower and spinach.
Vitamins are also present in animal foods such as milk and eggs, rich in vitamin D (synthesized by the body itself, but which depends on the sun to become vitamin D). This vitamin is critical in strengthening bones and teeth and aids in blood clotting.