Natural sources of vitamins and where they can we found. The role of vitamins in the body and their benefits.
Natural sources of vitamins we can find in both vegetable and animal foods. Vitamins, like minerals, play an essential role in the human body. In present people are becoming more and more concerned with health, maintaining it and having a healthy lifestyle. Access balanced and beneficial these vitamins are through eating very diverse.
In the meantime, vitamins are essential nutrients having roles in:
- Maintaining the mucosal defense barrier and increasing the resistance to infections;
- In metabolism of proteins, carbohydrates, lipids, and minerals;
- Synthesis of indispensable structures (nucleic acids and nucleoproteins from the DNA molecule, enzymes, coagulation factors);
- Oxidation processes (antioxidant effect) and atherogenesis (antiatherogenic effect)
So, the vitamins we will discuss are:
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin F
- Vitamin K
- Vitamin P
The role of Vitamin A – It has two classes of compounds through preformed natural vitamin A (retinol and its compounds) and vitamin A precursors (beta-carotene and related compounds). This vitamin favors growth processes. It also contributes decisively to defending the body against infections, fortifying the skin and mucous membranes. It worsens the appearance of wrinkles and reduces them if they have already begun to appear. Attenuates the brown spots and smoothes the appearance of irritated skin.
Vitamin A is a vital nutrient for preserving the health of the eyes, preventing their inflammation and reducing the risk of cataracts. A deficiency of vitamin A will cause problems with sight, especially at night.
Natural sources of Vitamin A – Found in the liver and organs in general, lamb, dairy, egg yolk, fish. Particularly rich in vitamin A is fish lard. We found in vegetables like broccoli, cabbage, lettuce, spinach, peas, potatoes, sweet peppers, carrots, tomatoes, melon, plums.
The role of Vitamin B – Each vitamin in the vitamin B complex intervenes in maintaining a proper metabolic balance and complements its various functions. So they are essential to
- Nervous system,
- Digestive tract,
- Favors the growth,
- Cell development,
- Heart function, especially in the blood
- Health, flexibility and skin resistance
- Increase and maintain hair and skin health
- Synthesis of proteins and carbohydrates and lipids
Natural sources of Vitamin B – The vitamin B complex is present in pork, fish, egg white. In foods of vegetable origin such as mushrooms, grapes, apples, peas, potatoes, nettles, spinach, dried vegetables, cereal flours (especially wheat flour). Also, very rich in vitamin B is (beer) yeast.
The role of Vitamin B1 – It responds to the healthy functioning of the heart, but also to the nervous system and the digestive tract. It is a vitamin that strengthens and favors growth.
Natural sources of Vitamin B1 – Found in beef and eggs, but also in wheat bran, peas, cucumbers, leeks, carrots, cabbage, pineapples, raisins, peanuts, walnuts.
Vitamin B2 (Riboflavin)
The role of Vitamin B2 – Somehow comes close to the primary function that vitamin A has, but what is important in this vitamin is that it drives the burning of carbohydrates. Interestingly, vitamin B2 is also called riboflavin and contributes to the health of the skin and all skin tissues.
Natural sources of Vitamin B2 – We found Vitamin B2 in non-fat pork, eggs, buffalo cheese or sheep’s milk, beef liver, milk, beer yeast, but also in dried legumes, nuts, plums.
Vitamin B3 (Niacin)
The role of Vitamin B3 – Niacin has a significant role in metabolism. It is a vitamin that supports the genetic processes in the cells of the body and helps to process the fats in the body. Prevents and treats many diseases such as pellagra, dermatitis, headaches, elevated cholesterol levels, depression and mental disorders.
Natural sources of Vitamin B3 – We can supply the body with vitamin B3 if we eat over fat (tuna, sleep), milk, bell pepper, chicken, turkey meat.
Vitamin B5 (pantothenic acid)
The role of Vitamin B5 – It is a vitamin needed to maintain and increase the flexibility and resistance of the skin. It also contributes to hair growth and to maintain its health.
Natural sources of Vitamin B5 – can be found in (beer) yeast, liver, eggs, and fish.
Vitamin B6 (Pyridoxine)
The role of Vitamin B6 – Has a significant role in the proper functioning of the nervous system. Also called pyridoxine, vitamin B6 contributes to nourishing the skin and maintaining skin quality. An always oily and irritated skin may mean we lack vitamin B6.
Natural sources of Vitamin B6 – To support the optimal level of vitamin B6 in the body, we need meat, cereal products, and specialty based on (beer) yeast.
Vitamin B8 (Biotin)
The role of Vitamin B8 – also known as biotin, strengthens the hair root, ensuring its presence on the head, in the eyebrows and even in the genes. Sometimes that inflammation occurs in the nail may mean the lack of this vitamin.
Natural sources of Vitamin B8 – Our body can obtain this vitamin from all kinds of cabbage, but especially from cauliflower, beer yeast, and poultry meat.
Vitamin B9 (Folic Acid)
The role of Vitamin B9 – Known as folic acid, contributes to cell growth, especially in the blood and skin. Vitamin B9 has a decisive role in the development of the nerve and bone system of the fetus. He improves fertility in both women and men. Folic acid reduces the risk of myocardial infarction by reducing the level of homocysteine, an amino acid that causes cardiovascular disease, osteoporosis, and atherosclerosis, helps wound healing, strengthens hair and nails and is particularly important in rapid growth.
Natural sources of Vitamin B9 – The best natural sources of folic acid are green leafy vegetables, beans, peas, lentils, egg yolk, beer yeast, dairy and fermented cheeses, cereals, seeds, poultry and organs, nuts, citrus, bananas.
The role of vitamin B12 – It plays a role in the healthy functioning of the nervous system (balance and proper functioning of the spinal cord), as well as in the optimal operation of the digestive system. B vitamins contribute decisively to the formation of red blood cells, as well as to the smooth process of assimilation and disassociation. Too early hair bleaching, strange and unexplained skin pigmentation, inflammation of the tongue, other infections in the body can be as many signs of vitamin B12 deficiency.
Natural sources of Vitamin B12 – Plants do not contain vitamin B12. The only foods we find B12 are meat, eggs, poultry, dairy products, and other food from animals. Especially, vegans and vegetarians are at an increased risk of developing a vitamin B12 deficiency if they do not eat grains that have enriched with vitamin or if they do not take a vitamin supplement.
The role of Vitamin C – One of the most known and most demanded of the organism we readily found in nature. Its lack ruins the body, drastically reducing its vitality and resilience to infections. Vitamin C contributes to strengthening immunity, eye health, proper functioning of the heart, and is said to have an undeniable role in preventing cancer. A person who has a right level of vitamin C will have a healthy and bright face.
Attention, smoking can reduce the degree of vitamin C, as well as its influence on the right evolution of the body. In the meantime, Vitamin C is a part of vitamins for energy.
Natural sources of Vitamin C – It comes primarily from the vegetable world, the consumption of fresh fruits and vegetables is a guarantee that our body benefits from this vital component.
Champion of vitamin C is the regular lemon. Very rich in vitamin C are peppers (even those sweetened). An important source of vitamin C is also the rosehip, that is the wild rose fruit. Do not forget about parsley that is an excellent vasodilator, but also a plant rich in this vitamin. Specialists say that 20 gr of parsley can provide daily vitamin C needs of a middle-aged person.
The role of Vitamin D – It’s a vitamin-worm that prevents diabetes, osteoporosis, multiple sclerosis, cancer, heart disease or even depression. Scientifically was proved the obese people has a Vitamin D deficiency. The fat keeps the vitamin in place, which does not allow it to get into the orgasm and do its job.
Natural sources of Vitamin D – We can get Vitamin D supplement from animal sources as pork and beef liver organs (liver), beef and sheep (heart, brain), margarine butter, animal fat, salmon, mackerel, tuna, sardines, egg yolk. We can take Vitamin D foods from vegetal sources like cabbage and cauliflower, spinach, milk and cereals, nuts, apples, dairy, (beer) yeast, and so on. Also, fish lard is a real vitamin D deposit. For this reason, children who give a sign of rickets we give them fish oil.
Vitamin D3 (Cholecalciferol)
The role of Vitamin D3 – The Vitamin D3 benefits are in three ways for bones, muscles, and immunity. So, helps fix calcium and phosphorus in the bones and is the primary agent in fighting rickets. It is necessary for children and young people in the process of growth and hormonal transformation, but also for pregnant women.
Recent research has highlighted other benefits of Vitamin D3, in addition to those for the bone system. Vitamin D3 contributes to the normal functioning of the muscular system when missing or are in insufficient amounts. Another beneficial aspect of Vitamin D3 for the muscular system is the reduction of muscle spasms.
The immune system is another structure of the body that Vitamin D3 has beneficial effects. Research has shown that adequate intake of vitamin D3 can bring significant benefits to the immune system. One benefit is, for example, that vitamin D3 is involved in the normal cell division process.
Natural sources of Vitamin B – To prevents Vitamin D3 deficiency is better to expose to sunlight because is fixing only like this.
The role of Vitamin E – Vitamin E contributes to combating sterility, being an essential factor in reproduction. It also has a significant role in oxygenation of the body. Vitamin E is said to be a powerful antioxidant. It’s in a place of honor in beauty programs and the fight against aging skin and tissues.
Vitamin E is a vitamin that is very hard to destroy by boiling up to 200 degrees Celsius. This vitamin can do even after we have prepared the food, as opposed to the other vitamins that we usually destroyed by cooking.
Natural sources of Vitamin E – Especially found in corn germ oil, wheat germ oil, sunflower oil, egg, dairy, lettuce, cabbage, black bread, and certain fish species (sardines, example).
The role of Vitamin F – Some specialists are also involved in this vitamin, which has an important part in maintaining skin health and functionality. This vitamin is a combination of essential fatty acids.
Natural sources of Vitamin F – We find it in fish fat, in oily fish in general, in olive oil, sunflower, soybeans, and other edible vegetable oils.
The role of Vitamin K – It is an essential nutrient that helps prevent bleeding, skin problems, reduces the risk of heart attack. In the meantime, reduces the risk of abdominal and painful menstruation, prevents kidney stones from forming. Vitamin K prevents nausea, vomiting, osteoporosis, arthritis and other bone disorders. She promotes the recovery of the epidermis after surgery. It responds to blood composition, controlling clotting processes.
Natural sources of Vitamin K – A vitamin K deposit is liver, especially chicken and pork. We can found Vitamin K in butter, onions, meat, eggs. Also, vitamin K is present in all varieties of cabbage, spinach, nettle, red, in green vegetables.
The role of Vitamin P – Less well known to the general public, plays a role in the healthy functioning of the body. The water-soluble Vitamin P work concurrently and jointly with vitamin C, ensuring it is perfectly absorbed and used and prevents its destruction by oxidation.
Also, Vitamin P is a potent antioxidant and also plays a major role in hemorrhagic phenomena. This hemorrhagic cause is scarring bleeding, hemorrhages of capillaries and viscera, edema, pleurisy, ascites, retinal hemorrhage, venous diseases. Also, in lower limb arthritis, atherosclerosis, hypertension, varicose veins, eczema and burns, bleeding gums, bleeding in newborns, and so on.
Natural sources of Vitamin P – Found in fresh fruits, root vegetables, leaves, lemons, rose, black and green tea.
Because the human body does not synthesize vitamins (except vitamins D, K, and B12), they can only be purchased through food or medication. Vitamins are the primary agents of the healthy metabolism and we found in fresh foods. In order not to waste the vitamins, we recommend that the fruits and vegetables to consume with the bark, in which case most of the vitamins are stored in the bark.