What are vitamins? These are chemical compounds that act as catalysts and regulators in the human body. The human body is not capable of producing vitamins, so it should be taken from outside out of sufficient quantities with food. Hence the question arises: what foods contain useful vitamins? In this article we will try to figure out which products are the most valuable and useful.
All vitamins are conditionally divided into two groups: fat soluble and water-soluble.
To fat-soluble are vitamins - A, D, E, K.
To water-soluble - vitamin C and group of vitamins B.
Each of these vitamins in the human body is predetermined by its own function and each vitamin carries this or that responsibility for this or that organ.
Vitamins in products
Vitamin A in nature is most often found in the form of carotene, a vitamin necessary for human growth, helps prevent infectious diseases, maintains normal skin condition. In its pure form, vitamin A is found in fish oil, liver, butter, egg yolk, fatty fish, cheese.
Carotene - provitamin A, is found in products of yellow and orange color. It can be found in pumpkin, carrots, tomatoes, apricots, parsley and spinach.
In green vegetables, chlorophyll masks an orange color and the human body receives vitamin A from carotene. However, the lack of fats in food makes it difficult for the body to absorb carotene. Therefore, in the daytime diet should include vegetable or butter.
With a deficiency in the body of vitamin A, avitaminosis develops. The skin of such a person becomes dry, flabby in appearance, has a gray tinge. Hair fade and begin to fall out, there is "night blindness".
Vitamin D dissolves only in fats, its richest source is fish oil. It can also be found in products such as, butter, fatty cheeses, milk, herring, sardines, salmon and eggs.
If the body does not have enough vitamin D in the body, this leads to rickets. In the adult body, vitamin D prevents softening and brittle bones, and also delays phosphorus and calcium in the body.
In addition, vitamin D, is produced in the body under the influence of sunlight.
This vitamin is involved in a variety of metabolic processes in the body, promotes the normal development of muscles, protects pregnant women from premature birth.
Vitamin E is very common in food. Especially it is a lot in sprouts of wheat, seeds and vegetables. Contains vitamin E in beef, liver, vegetable oil, peanuts, sprats, eggs, milk and butter.
A useful vitamin for the body, is involved in the normalization of blood coagulability. Find this vitamin can be in the green parts of plants, in soybean oil, nuts and liver. In addition to food, vitamin K is produced by bacteria that are in the human intestine.
If the body lacks vitamin C, then important life processes are violated. There is a rapid fatigue, bleeding gums, loosening of the teeth, joint pain, reducing the body's resistance to infections.
A large amount of ascorbic acid contains products of vegetable origin. The richest in ascorbic - black currant, wild rose, various berries, sweet peppers, cabbage, potatoes, spinach, lettuce, tomatoes and almost all vegetables and fruits.
Products containing vitamin C, it is recommended to eat in fresh, raw form. During heat treatment, ascorbic acid loses its properties. The same applies to prolonged soaking of products.
Our body is not able to produce or store vitamin C, so it must be injected into the body daily.
Vitamin B 1
Vitamin B1 or thiamine is necessary for the body no less than ascorbic acid. Its lack leads to loss of appetite, edema of the lower extremities, regeneration of the heart muscle.
Vitamin B1 is found in yeast, bread, peanuts, green peas, liver, eggs, beef, fish, potatoes and almost all vegetables and fruits. Like ascorbic acid, thiamine is sensitive to high temperature and heat treatment.
Vitamin B 2
Dairy products, liver and vegetables - the main habitat of vitamin B2. Its lack in the body will manifest cracks in the corners of the mouth, seborrhea and a decrease in immunity.
Vitamin B 6
This vitamin is responsible for our nerve cells. Insomnia, irritability, aggression, headaches - it is possible that your body lacks vitamin B6. The source of this vitamin is the liver, egg yolks, bananas, potatoes.
Vitamin B 12
What can lead to a lack of this vitamin? First of all, to a lower level of hemoglobin and anemia. Unlike other vitamins, it is able to accumulate in the body and is resistant to heat treatment. It occurs in yeast, hops, liver, kidneys and fatty fish, spinach, lettuce and sea kale.
Absence of this vitamin leads to disruption of the digestive tract, the appearance of constipation, diarrhea, headache and skin rashes.
Its richest source is yeast. It is found in almost all products, as the vitamins of group B.