Vitamins and their types, what do you need?
The balanced diet is what provides all the sufficient elements to maintain our health. The vitamins and their types they are a supplement and never a substitute. It is important to remember it ad nauseam since a large majority of people follow a wrong and unbalanced diet with an increase in the consumption of fats and an abandonment of staple foods in our diet such as fruits, vegetables and legumes where a good part of vitamins.
In any case, it is essential that the vitamins are consumed during the period that we suffer symptoms of fatigue and excessive fatigue and abandon it when these have disappeared. "When supplements include minerals, it is important to consult a specialist who will dictate the rest period," says Dr. Javier Lavilla, a specialist at the University Clinic of Navarra.
Under no circumstances is a recommendation intake of vitamins above that recommended by the doctor, since an excessive consumption of vitamins is not free of risks, such is the case of vitamin C that has become a fad and that can lead to the formation of crystals in the urine.
Vitamins and their types: one for each function
Vitamin A
Protects the skin and mucous membranes, especially those of the eye and respiratory tract, and intervenes in the formation of bones, increases the resistance of the organism and maintains the good condition of the tissues. Its deficiency produces dryness and peeling of the skin, night blindness and photophobia. The foods where we can find this vitamin are: tomato, carrots, cheese, eggs, cod liver oil, cream and spinach.
Vitamin B1
It is found in very varied foods and fulfills various functions. For example, B1 promotes the transmission of nervous impulse and the proper functioning of the digestive system. If our body lacks this vitamin, we will probably suffer from beriberi, nervous system disorders, muscle weakness and palpitations. It is found in Peas, pork, lentils and wholemeal bread.
Vitamin B2
This vitamin increases the resistance of the organism. Involved in the metabolism of proteins and carbohydrates. The effects of its deficiency are mucosal lesions, conjunctivitis, decreased visual acuity. The foods that contain it are the green vegetables, eggs, milk, avocados and bran.
Vitamin B5
Regulates the metabolism of fats and carbohydrates. If a person lacks this vitamin may suffer growth retardation, burning feet and little resistance to infections. We can find it in foods like the liver and kidney of veal, yeast, peas and peanuts.
Vitamin B6
It intervenes in the metabolism of fats and acids. In many people its absence causes dermatitis, anemia and nerve injuries. It is found in foods like the fish, the vegetables, the liver, the meats and the brewer's yeast.
B12 vitamin
It is fundamental for the growth of young people. It is anti-anemic. Its deficiency produces in the organism pernicious anemia, exhaustion and general weakness, nervous lesions. It is in the cow's milk, cheese, liver, eggs and oysters.
Vitamin C
This vitamin is very well known as the anti-flu and the antioxidant. It protects against infectious diseases, such as the flu and the cold. They are energy sources of this vitamin strawberries, black currants, oranges, lemon, tomatoes and peppers.
Vitamin D
It is a formidable calcifier, that is, it fixes the calcium salts necessary for the construction of the bones, besides contributing to the fixation of calcium. It regulates ossification and increases resistance to infections. It is in the Cod liver oil, egg yolk and cream.
Vitamin K
It is not a single vitamin, it is a group of several vitamins. In humans it is synthesized by the intestinal bacteria of the colon. Involved in the coagulation of blood. Its lack causes hemorrhages for the most insignificant causes. We can find it in spinach, cabbage, cauliflower, tomato and carrot.
Macerena Funes
Advice: doctor Javier Lavilla, specialist of the University Clinic of Navarra.
