Vitamins

The vitamins….

Vitamins are essential nutrients for the proper functioning of our body, since they participate in a large number of metabolic reactions.

There are 13 different vitamins, which are classified into two groups: fat-soluble vitamins (A, D, E and K) and water-soluble vitamins (B1, B2, B3, B5, B6, B7, B9, B12 and C). And what does this mean? What is this classification for? Why is it interesting to me? I explain to you:

Fat-soluble vitamins are those that dissolve in fats and oils, and are stored in the body’s fatty tissues. These vitamins are vitamins A, D, E and K. Being fat-soluble, they are better absorbed in the presence of fats and their absorption is affected by disorders that affect the absorption of fats, such as digestive problems or bile diseases. On the other hand, excess fat-soluble vitamins can accumulate in the body and be toxic.

On the other hand, water-soluble vitamins are those vitamins that are soluble in water, such as the B complex vitamins and vitamin C. These vitamins dissolve in water and are absorbed mainly in the small intestine, without the body being able to store significant quantities. of them. Therefore, it is important to consume these vitamins daily through your diet. Additionally, excess water-soluble vitamins are eliminated through urine, so they are less likely to accumulate in the body.

Thus, we could group vitamins as follows: fat-soluble vitamins dissolve in fat, are stored in the body and can be toxic in excess, while water-soluble vitamins dissolve in water, are not stored in the body and are eliminated through urine in case of excess.

And now, here you have all the vitamins, what they are for and where to find them:

• Vitamin A: it is important for vision, the immune system, skin and mucous membranes. It is found in foods such as liver, carrots, pumpkin, spinach.Here you can see more information about Vitamin A.
• Vitamin D: it is necessary for the absorption of calcium and phosphorus, so it is essential for the health of bones and teeth. It is synthesized in the skin with exposure to the sun and is found in foods such as fatty fish, liver, and eggs.Here I leave you more information about Vitamin D.
• Vitamin E: is an antioxidant that protects cells from damage caused by free radicals. It is found in foods such as nuts, vegetable oils, spinach.Continue reading here about Vitamin E.
• Vitamin K: is essential for blood clotting and bone health. It is found in foods such as spinach, kale, and chard.In this link you have more information about Vitamin K.
• B Complex: The B complex vitamins have various functions in the body such as obtaining energy from food, the production of red blood cells, among others. They are found in foods such as legumes, whole grains, meat, fish, nuts.In this link I give you more information about B Vitamins.
• Vitamin C: is an antioxidant that helps in the absorption of iron, the synthesis of collagen, and strengthens the immune system. It is found in foods such as citrus fruits, kiwi, peppers, blackberries or raspberries (also lilac blueberries).Here you have more information about Vitamin C.

It is important to eat a balanced and varied diet that allows us to obtain all the vitamins necessary for the proper functioning of our body. In case of deficiencies, vitamin supplements can be used, but always under medical prescription to avoid possible adverse effects.