We explain what each of them does and where to find them.
In this articlewe will explain the different types of vitamins that exist, as well as inform you about the function of vitamins and their main food sources, so you can make sure that they are all in your diet sufficiently.
Why should vitamins be taken?
Vitamins are organic molecules that our body needs in small quantities, to carry out important vital functions. Except for vitamin D, which is usually known as “the sunshine vitamin” because our body generates it after exposure to the star, it is necessary to obtain vitamins from external organic sources, as well as other nutrients.
The lack of vitaminscauses serious metabolic problems, which can be lethal. These are the cases, for example, of beriberi (the lack of vitamin B1, which causes disorders in the nervous and cardiovascular system), or scurvy, a deficiency of vitamin C that causes anemia and general inflammation, in addition to the deterioration of tissues such as skin, cartilage or gums.
In a balanced diet without dietary restrictions, in which a minimum of five pieces of vegetables or fruits are consumed daily, it is difficult for vitamin shortages to occur. Even so, physical activity can decrease our vitamin levels quickly, so it is also not uncommon to observe some vitamin deficiencies in people who do not control their diet.
In diets with no meat or animal products, there is a risk of suffering from disorders related to the lack of vitamin B12, as well as other types of vitamins that are usually obtained from meat. Luckily, there are vitamin supplements that can help people with dietary restrictions get enough vitamins each day.
- We recommend: “The 20 foods with the most Vitamin C”
Types of vitamins and foods rich in them
Vitamins are divided into two large groups, depending on their solubility in water. Water-soluble vitamins have to be renewed more frequently, since their excess is eliminated quickly through the urine. Within the soluble vitamins, we find vitamins of group C, such as ascorbic acid and B, such as niacin (B3).
As a counterpart to water-soluble vitamins, we find fat-soluble vitamins, which, as their name suggests, can be stored in lipid environments, such as in our adipose tissue -fat-. Our liver also stores these vitamins , which are more stable and long-lasting than water-soluble ones. Some vitamins can take several months to deplete their reserves in the body, despite not being obtained from our diet.
Here is a little log of vitamins, which also contains information about some foods where you can get the different types of vitamins.
1. Vitamin A
Vitamin A, also known as retinol , is a group of organic compounds necessary for the maintenance of tissues such as the skin or mucous membranes, in addition to also having a role in the immune system, proper eye function or the development and growth of the organism. . Being a fat-soluble vitamin, its excessive consumption can cause hypervitaminosis, an intoxication due to the excessive accumulation of vitamin A.
We find vitamin A especially in the liver , which with 100 gr. It provides us with more than 300% of the recommended daily dose of vitamin A. Also in foods such as carrots, sweet potatoes or butter.
2. Vitamin B1
Vitamin B1 is also known as thiamin . Its deficiency leads to beriberi, a disease that can affect the nervous or cardiovascular systems, relatively common in areas with nutritional difficulties, such as sub-Saharan Africa.
It is found mainly in vegetables, legumes, and whole grains, as well as meat and organ meats, but its absorption is inhibited by alcohol . It has a fundamental role in carbohydrate metabolism.
- It might interest you: “10 foods with vitamin B12 (those with the highest nutritional value)”
3. Vitamin B2
Riboflavin, also known as vitamin B2, is important for body growth and the production of red blood cells. It is a fragile vitamin, which is destabilized by sunlight or industrial treatments such as pasteurization.
Some of the foods that contain it are milk and its derivatives, cereals, yeasts and green leafy vegetables.
4. Vitamin B3
Vitamin B3 is also known as niacin. It participates in metabolism, but it is also necessary to control some cardiovascular, nervous system and tissue growth processes.
Its deficiency causes pellagra , a disease that causes diarrhea, dermatitis, dementia and, if left untreated, also death. We will find it mainly in the liver and other viscera, meat, fish, rice, mushrooms and some fruits such as peaches or dates.
5. Vitamin B5
Vitamin B5 also goes by the name of pantothenic acid. It is necessary for the generation of coenzyme CoA, a metabolic component of the Krebs cycle, important in obtaining energy through cellular respiration.
Pantothenic acid exists in many foods, but it is most commonly found in higher amounts in eggs, meat, whole grains, and some legumes.
6. Vitamin B6
Vitamin B6 is also known as pyridoxine . We will find it in meat, eggs, fish, nuts and legumes, as well as many other vitamins that are part of the group of B vitamins.
Vitamin B6 is necessary for the synthesis of dopamine , adrenaline, norepinephrine and GABA, hormones and neurotransmitters of high biological importance. Its lack can cause, for example, mood and concentration disorders, as well as bladder stone problems.
7. Vitamin B7/B8
Vitamin B7, also known as vitamin B8, is biotin. It is a vitamin involved in lipid and amino acid metabolism. Much of the necessary dose of biotin in our body comes from our intestinal bacterial flora , which synthesizes it inside us even though our cells are not capable.
We can find it in foods such as fruits, mushrooms, organ meats, milk, as well as in walnuts and almonds. Interestingly, raw egg white prevents its absorption , so continuous consumption of this raw food can cause problems in the long run, such as hair or skin problems.
8. Vitamin B9
Vitamin B9 is also known as folate , when its origin is organic, and folic acid when it is of artificial origin, added to supplements or in fortified foods, but the two terms are used interchangeably.
Folate is vitally important, especially for pregnant women and their unborn children , as low levels of vitamin B9 are linked to abnormalities in the newborn, such as spina bifida. It is currently believed that its deficiency in adults can cause some types of cancer, as well as depression.
9. Vitamina B12
Vitamin B12 is also known as cobalamin. It is a molecule that contains cobalt , necessary for the correct function of the nervous system, the production of blood cells, the synthesis of DNA and the metabolism of energy molecules such as fatty acids and carbohydrates.
It is a complex vitamin, which can only be synthesized by bacteria and archaea , but which we obtain thanks to the bacterial symbiosis that these bacteria make with some animals, mainly herbivores. Meat, fish, eggs, and dairy products are examples of foods that contain vitamin B12.
10. Vitamin C
Vitamin C is known as ascorbic acid . It participates in several important roles, such as the absorption of iron, the regeneration of wounds, the generation of cells of the immune system or the formation of oxygen-carrying cells in the blood. Its deficiency causes scurvy.
We can find this antioxidant vitamin in many fruits, especially citrus fruits such as lemon or grapefruit, as well as potatoes and other vegetables.
11. Vitamin D
Vitamin D is not obtained mainly from food , but our own body produces it with exposure to the sun. Depending on factors such as our latitude, skin color or amount of exposed clothing, we will produce more or less vitamin D in each sun exposure session.
Vitamin D is important in several processes, such as the control of inflammation and the immune response, but it is mainly known for its role in the absorption of calcium, which allows better bone health, important especially in children and in people with osteoporosis.
12. Vitamin E
Vitamin E is also known as tocopherol. It has an antioxidant function, but it is also necessary for the health of the nerves and the maintenance of cell membranes . Rarely its deficiency occurs due to a poor diet, but rather due to diseases that affect its incorporation into the body.
We find it mainly in seed oil -such as sunflower oil-, legumes and vegetables such as lettuce.
13. Vitamin K
Vitamin K isa vitally important vitamin, as it is part of the blood clotting process, necessary, among other things, for tissue repair. It is also rare to have a vitamin K deficiency from poor eating habits.
We can find it both in green leafy vegetables in its K1 form -phylloquinone- as well as in meat and some fermented foods such as cheese, in its K2 form -menaquinone-.
References
- Hegyi, J., Schwartz, RA and Hegyi, V. (2004), Pellagra: Dermatitis, dementia, and diarrhea. International Journal of Dermatology, 43:1-5. doi:10.1111/j.1365-4632.2004.01959.x.
- Agarwal, A., Shaharyar, A., Kumar, A., Bhat, M. S., & Mishra, M. (2015). Scurvy in pediatric age group – A disease often forgotten?. Journal of clinical orthopaedics and trauma, 6(2), 101–107. doi:10.1016/j.jcot.2014.12.003.
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