Vitamins in food: table of contents, which are the most useful
May 27, 2018
Vitamins are necessary for the body to function properly. They are components of hormones and enzymes, affect the work of organs and metabolism.
Since they are not synthesized by themselves, they must be supplied with food. The maintenance of vitamins in foodstuffs provides high-grade development and processes of ability to live of an organism. If they are deficient, immunity will decrease, diseases and avitaminosis may occur, the working capacity of a person will also drop, and a constant feeling of fatigue will follow.
Vitamins are divided into fat-soluble and water-soluble.
To the first include vitamins:
A - the antioxidant responsible for the epithelium and metabolism, affects the formation of teeth and bones, is necessary for the immune system( found in oily fish, kidneys, liver, eggs, dairy products);
D is necessary for the assimilation of useful minerals and trace elements such as phosphorus, calcium, etc.(eat in cheese, milk, eggs);
E is an antioxidant that slows down the aging of the body, and it improves blood circulation( in meat, vegetable oils, nuts, fatty fish);
K - takes part in metabolic processes of bone and connective tissues, provides normal functioning of the kidneys( in spinach, whole-grain cereals, cabbage);
F - improves blood circulation, accelerates the wound healing period, strengthens immunity( in black currants, nuts, fish).
For their assimilation, fats are needed.
To the second rank:
B1 - participates in the metabolism of carbohydrates, normalizes the processes in the cardiovascular system( there are in meat, peas, cereals);
P - thickens capillary walls, prevents oxidation of vitamin C and formation of tumors( in blackberry, currant, cherry);
C - antioxidant, immune system stimulant, cholesterol controller( available in citrus, pepper, kiwi);
B5 - a participant in the cleavage and synthesis of fats, an assistant in the assimilation of other vitamins and in the process of regeneration( in meat, peanuts, beans);
B2 - affects the growth of cells and their enrichment with oxygen( in mushrooms, yeast, broccoli);
B6 - improves hematopoiesis and the work of the nervous system, helps cells to metabolize glucose( in peanuts, fish, potatoes);
В3 - participates in creation of a hormonal background and in work of cardiovascular system( is in green vegetables, nuts, milk);
B4 - is needed to create new cells, also for the exchange of carbohydrates and fats( in rice, soy, spinach);
B7 - responsible for the normalization of carbohydrate and fat metabolism and for the level of sugar, supports the health of hair, nails and skin( in tomatoes, champignons, apples);
B12 - is necessary for the formation of cells and their growth( in yeast, cottage cheese, fish);
B9 - affects hemopoiesis, the nervous and immune system, reduces the amount of cholesterol( in beans, bananas, eggs).
The source of vitamins is food. The amount of useful substances varies depending on the type of product, methods of storage, processing and shelf life. If the diet is dominated by carbohydrates, then the body needs the most vitamin B1, C, B2.With a reduced level of protein, these elements will not be properly absorbed, in addition, carotene will cease to be converted to vitamin A.
People get insufficient amounts of nutrients, because they usually do not know what vitamins are contained in food, and whether they are generally selectedfood. For example, when consuming sugar, white rice, white flour and other refined foods, the body will not get the right amount of vitamins, since they were partially destroyed during processing. The same applies to all canned food.
Experts advise at least 3 times a week to eat products of animal origin( fish, meat), and they strongly recommend daily use of greens, vegetables, fruits. But do not buy fresh products in large quantities, as they lose all useful properties during storage.
"Table of vitamins in food" will help in more detail familiarize with the list of products containing the necessary elements for the body.