Vitamins are natural compounds that are essential for normal development and maintenance of our body. However, as our body is unable to synthesize, is supplied with our food. What, then, vitamins, what properties, with what foods to hire and what the ideal amount needed?
Vitamins, except for vitamin D, cannot be synthesized by the human body, so it needs to be ingested in food to prevent deficiencies and complications in metabolism.
Water soluble vitamins
The B vitamins are a heterogeneous group of organic molecules that are present in very small amounts in the diet. Thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), biotin (B7), and in part B vitamins
Fat soluble vitamins
Vitamin A
Vitamin A (retinol) belongs to a group of fat-soluble vitamin and is essential for normal development and tissue differentiation, reproduction and fetal development. Rich sources of vitamin A as retinol are liver, egg yolk, dairy products, fatty fish, are found in high concentrations in colorful fruits and vegetables (carrots, broccoli, spinach, tomatoes, peaches, mango). The vitamin D deficiency due to energy and protein intake, leading to dry eye, Recommended, daily dose is 800 mg.
Vitamin E
Vitamin E is the most powerful fat-soluble antioxidant nature. The main role is the inhibition of oxidation of polyunsaturated fatty acids in cell membranes of tissues, the membranes surrounding the cells; polyunsaturated fatty acids are particularly vulnerable to the process of oxidation by free radicals. Interrupt this oxidation process providing electrons, and thus protecting the cell membrane from oxidative damage. Rich sources of vitamin E are vegetable oils, nuts and green leafy vegetables. Recommended daily intake: 10 mg,
Vitamin K
Vitamin K is important for the formation of, other factors required for the clotting of blood. Patients on anticoagulation should avoid eating foods with vitamin K. In addition, it plays an important role in bone formation and renal function. Chronic vitamin K deficiency associated with poor ossification and flawed plating bone (osteoporosis), and bleeding episodes. It occurs in two forms:
• The K1 answers in many foods such as dark green leafy vegetables (spinach, broccoli, and cabbage), soybean oil and olive oil.
• The K2 is produced by bacteria in the intestine.
The sunshine vitamin D
Vitamin D is a fat-soluble vitamin that is formed with the help of solar radiation on the skin and then transferred to the target organ for metabolism and action. The absorption of vitamin D is from the intestine in response to food containing the same. Vitamin D found in the vitamin D fortified milk, fatty fish, cod liver oil and, to a lesser extent, eggs. The lack of vitamin (30 n g) in children is responsible for rickets in adults, and osteoporosis or fractures. Exposure to sunlight and foods that are fortified with vitamin are the main sources for recruitment.
For adults recommended 800 IU daily. Avoid exposure to the sun for hours burning and suggest exposure to extremes to 10 minutes at times that it does not burn as 9-10 am and 7-8 pm. Use sunscreen any time interfere with the absorption of vitamin D. For this reason we use it after 10 minutes of sun exposure. This vitamin is very important for skeletal health and development of children and a simple blood test confirmed any inadequacy.”
Vitamins, except for vitamin D, cannot be synthesized by the human body, so it needs to be ingested in food to prevent deficiencies and complications in metabolism.
Water soluble vitamins
The B vitamins are a heterogeneous group of organic molecules that are present in very small amounts in the diet. Thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), biotin (B7), and in part B vitamins
Fat soluble vitamins
Vitamin A
Vitamin A (retinol) belongs to a group of fat-soluble vitamin and is essential for normal development and tissue differentiation, reproduction and fetal development. Rich sources of vitamin A as retinol are liver, egg yolk, dairy products, fatty fish, are found in high concentrations in colorful fruits and vegetables (carrots, broccoli, spinach, tomatoes, peaches, mango). The vitamin D deficiency due to energy and protein intake, leading to dry eye, Recommended, daily dose is 800 mg.
Vitamin E
Vitamin E is the most powerful fat-soluble antioxidant nature. The main role is the inhibition of oxidation of polyunsaturated fatty acids in cell membranes of tissues, the membranes surrounding the cells; polyunsaturated fatty acids are particularly vulnerable to the process of oxidation by free radicals. Interrupt this oxidation process providing electrons, and thus protecting the cell membrane from oxidative damage. Rich sources of vitamin E are vegetable oils, nuts and green leafy vegetables. Recommended daily intake: 10 mg,
Vitamin K
Vitamin K is important for the formation of, other factors required for the clotting of blood. Patients on anticoagulation should avoid eating foods with vitamin K. In addition, it plays an important role in bone formation and renal function. Chronic vitamin K deficiency associated with poor ossification and flawed plating bone (osteoporosis), and bleeding episodes. It occurs in two forms:
• The K1 answers in many foods such as dark green leafy vegetables (spinach, broccoli, and cabbage), soybean oil and olive oil.
• The K2 is produced by bacteria in the intestine.
The sunshine vitamin D
Vitamin D is a fat-soluble vitamin that is formed with the help of solar radiation on the skin and then transferred to the target organ for metabolism and action. The absorption of vitamin D is from the intestine in response to food containing the same. Vitamin D found in the vitamin D fortified milk, fatty fish, cod liver oil and, to a lesser extent, eggs. The lack of vitamin (30 n g) in children is responsible for rickets in adults, and osteoporosis or fractures. Exposure to sunlight and foods that are fortified with vitamin are the main sources for recruitment.
For adults recommended 800 IU daily. Avoid exposure to the sun for hours burning and suggest exposure to extremes to 10 minutes at times that it does not burn as 9-10 am and 7-8 pm. Use sunscreen any time interfere with the absorption of vitamin D. For this reason we use it after 10 minutes of sun exposure. This vitamin is very important for skeletal health and development of children and a simple blood test confirmed any inadequacy.”
No comments:
Post a Comment