Many do not like the winning food, excellent source of vitamins A, B, D and K.
In a world where the so -called “superfalls” are tirelessly promoted by their supposed abilities to provide all the nutrients we need, it is worth asking: What vitamins are really essential? After all, what foods help us meet daily needs?
Vitamin a
Let’s start with A, of course. Vitamin A-also known as retinol-is in foods as eggs, fat fish and dairy products.
Plays a crucial role in maintaining the health of before and from immune system. But it is probably better known for contributing to the vision. Vitamin A binds to light-sensitive pigments in rodp cells and retinal cones, helping to see, especially with low light. Vitamin A deficiency, although rare in developed countries, can cause serious vision problems and even blindness.
Another source of vitamin A is the beta carotene, present in Fruits and Colorful Vegetables Like carrots, peppers, spinach and pumpkin. The body converts the beta carotene into vitamin A, which is why we associate carrots with vision in the dark.
B vitamins B complex
B vitamins of B complex are a group of Eight different nutrientseach with its own specific number and function.
A B1 (thiamine) helps nervous system and facilitates the digestion. People with chronic alcoholism are at greater risk of disability, which can lead to Wernicke-Korsakoff syndrome, a severe neurological disturbance that affects memory and movements.
A B2 (riboflavin) and B3 (niacin) perform similar functions, while the B9 (folate) and B12 (Cobalamin) are essential for red blood cell production. The lack of one or both can cause anemia.
Folate is especially important at the beginning of pregnancyhelping to prevent malformations of the neural tube, such as the bifid spine. It is therefore recommended to those who are pregnant or try to get pregnant.
Complex B vitamins are present in a wide variety of foods, since Legumes and beans to meat, fish and dairy products – A diverse group of nutrients in equally diverse foods.
Vitamina C
The preferred vitamin when we are sick, either due to a virus or a hangover, vitamin C (ascorbic acid) is known as the “Healing” vitaminand rightly so. It promotes healing, supports tissue regeneration and helps keep blood vessels and healthy bones.
Vitamin C deficiency causes scurvy – A common condition among sailors – with symptoms such as fatigue, bruises, depression and gum disease.
Fortunately, vitamin C is present in many fruits and vegetables, especially the citrus. This is why, in the nineteenth century, British sailors received files to prevent scurry, earning the nickname “Limeys”.
Vitamin d
Vitamin D is essential for bones, teeth and muscles. It can be obtained through food, especially with fat fish, eggs and meat, but the body also produces it on the skin, thanks to sun exposure.
In summer, most people get enough vitamin D when being outdoors. But in the winter months, diet and, if necessary, supplementation become more important.
The deficiency is more common in areas with low sun exposure. It can lead to fragile and soft bones, with symptoms such as bone pain, fractures and deformations – including classic leg curvature. In children, this condition is called rickets; In adults, osteomalacia.
Vitamin E
Often ignored, vitamin and helps protect cellssupports vision and reinforces the immune system.
It is in Dry fruits, seeds and vegetable oils And it is usually easy to get the required amount with a varied diet.
Vitamina f?
Despite the name, “vitamin F” is not, in reality, a vitamin. It is just a nickname given to two omega fatty acids: alpha linolenic acid (wing) and linoleic acid (la).
These essential fats support the brainreduce the inflammation and help maintain the before and the healthy cell membranes. As they are technically not vitamins, we let them leave discreetly from the scene.
Vitamina K
No, it did not lose the vitamins G A J: They have been renamed over the years. But vitamin K is real – and fundamental for the blood coagulation.
Disabilities are more common in children and can cause bruises and haemorrhages difficult to stop. The supplements are effective and administered shortly after birth.
Most adults get enough vitamin K through vegetables of green leaves and cereals.
And the winner is…
All of these vitamins are important – and all can be found in a wide variety of everyday foods. But what is the food that provides the largest variety?
The kale, fat fish and eggs are well placed, second, third and fourth places. But first place goes to: the liver.
Yes, the liver. The nightmare of school meals and less fortunate childhoods. But it is also a Excellent source of vitamins A, B, D and K. So rich in vitamin A, in fact, that it is recommended to eat it only once a week to avoid toxicity by vitamin A-and completely avoid during pregnancy. Sometimes you simply can’t win.
