You are certainly tired of hearing about them. But do you know exactly what vitamins are? These are essential nutrients that work together with some enzymes and control the activities of cells. In this way, they promote the perfect balance of the body. However, they are not produced by the body but obtained through food.
In general, they help to maintain the health of the skin and mucous membranes. Strengthen the immune system. Provide energy to the body. Help in the processes of curing diseases. And detoxifying the body. The best way to guarantee their ingestion is through food. Which must be varied, healthy, with fresh ingredients.
Supplementation is only indicated in specific situations – for example, if intestinal absorption is compromised. Or even because of the need to increase specific nutrients. This is the case for women of childbearing age or pregnant women. Who often need to supplement folic acid (vitamin B9). However, in all these situations, an assessment by a health professional is required. Below, learn more about each of these nutrients and know which foods to find them.
Sources consulted: Clarissa Hiwatashi Fujiwara nutritionist, member of the Nutrition Department of the Brazilian Association for the Study of Obesity and Metabolic Syndrome, from São Paulo, Patricia Davidson Haiat, a functional nutritionist from Rio de Janeiro, Camilla Mendes de Souza, master’s student in the Graduate Program in Nutrition, Sports and Metabolism Sciences at UNICAMP and Marciane Milanski, professor of the Nutrition course at the Faculty of Applied Sciences, also at UNICAM.
Table of Contents
Vitamins from A to K
A
Essential for the normal functioning of the visual system. It protects the eyes against macular degeneration and also helps in the growth and maintenance of mucous membranes. Deficiency can cause reduced resistance to infections, dry skin, and blindness.
Sources: yellow and orange vegetables (carrots, pumpkin, apricot, peach), dairy products derived from whole milk, egg yolk, and liver.
B1 or thiamine
It acts as an antioxidant (that is, it fights the premature aging of cells), gives more energy and energy. Protects the nervous system, and helps in the gain of lean mass. Its absence can result in muscle weakness, emotional disturbances, heart disease, and, in very serious cases, even minor brain hemorrhages.
Sources: meat, whole grains, dark green leaves, pulses (beans, chickpeas, peas), oilseeds, brassica (kale, cauliflower, turnip, broccoli, etc), and pumpkin and sunflower seeds.
B12 ou cobalamin
It participates in the formation of new cells and helps keep the cells of the nervous system healthy. When lacking, it can cause pernicious anemia (when the body has difficulty absorbing the vitamin e, therefore, there is a decrease in red blood cells), fatigue, and nerve degeneration.
Sources: it is only found in foods of animal origin, such as milk and dairy products, meat, and eggs.
B3 or niacin
It acts together with cellular metabolism and DNA repair. It is also responsible for removing toxic substances from the body and helping the production of steroid hormones. Lack of this vitamin can cause diarrhea, fatigue, irritability, insomnia, headache, depression, dermatitis, and damage to the central nervous system.
Sources: yeast, liver, poultry, lean meat, milk, eggs, dried fruits, whole grains, and various vegetables, fruits, and vegetables.
B5 or pantothenic acid
Helps in the formation of cholesterol, vitamin D, antibodies, and brain structures. It also improves immunity, healing, and cognitive development. When lacking, it can cause irritability, sleep disturbances, tiredness, depression, muscle pain, and hormonal changes.
Sources: egg yolk, yeast, animal kidney and liver, broccoli, potato, wheat germ, avocado, tomato, lean beef, skim milk, sweet potato.
B7 or biotin
It is essential for the formation of skin, nails, and hair. It also helps the body absorb other nutrients. Biotin deficiency is very rare, however, when it occurs it is associated with depression, skin rash, and hair loss.
Sources: tomatoes, peanuts, hazelnuts, cashews, oat bran, boiled eggs.
B9 or folic acid
It is important for the formation of new cells. Its deficiency is relatively common, especially in growth, pregnancy, lactation, and serious illnesses such as leukemia. Symptoms are anemia, red and smooth tongue, mental confusion, weakness, fatigue, irritability, and headache. In pregnant women, it can lead to fetal neural tube defects. Those who are not in any of these conditions. However, can rest assured: wheat and corn flours are supplemented with this nutrient. Therefore, with a healthy and balanced diet, the need for B9 is easily met
Sources: green leaves, pulses, potatoes, seeds, liver, and enriched grains such as wheat flour.
B12 ou cobalamin
It participates in the formation of new cells and helps keep the cells of the nervous system healthy. When lacking, it can cause pernicious anemia (when the body has difficulty absorbing the vitamin e, therefore, there is a decrease in red blood cells), fatigue, and nerve degeneration.
Sources: it is only found in foods of animal origin, such as milk and dairy products, meat, and eggs.
C vitamin
It is an antioxidant, helps to strengthen the immune system, bone growth, and connective tissue. It also participates in the tissue healing process and maintains the integrity of blood vessels. Deficiency causes scurvy and bleeding, in addition to bleeding gums.
Sources: acerola, orange, lemon, papaya, strawberry, pineapple, broccoli, kale, and pepper.
Read Also: VITAMINS, THE COMPLETE GUIDE FROM A TO Z
Vitamin D
It participates in the formation of new cells and helps keep the cells of the nervous system healthy. When lacking, it can cause pernicious anemia (when the body has difficulty absorbing the vitamin e, therefore, there is a decrease in red blood cells), fatigue, and nerve degeneration.
Sources: cod liver oil, salmon, tuna, herring, trout and sardines, egg yolk, and liver.
Vitamin E
In addition to the antioxidant function, it is necessary for the formation of hormones and the reproductive system. As it stimulates fertility. Deficiency, in the long term, can lead to damage to the nervous system
Sources: sunflower seed, peanuts, almonds and walnuts, corn and soybean oils, wheat germ, olive oil, green leafy vegetables, liver, egg yolk.
Vitamina K
Regulates the process of calcification of bones and blood clotting. Therefore, the most common symptom of lack of this vitamin is bleeding.
Sources: turnip leaves, lettuce, cabbage, broccoli, spinach, asparagus, peas, liver, milk.
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